Izeluleko ze-6 zokwenza ngcono ukulala kwalabo abasebenza ngamashifu

-Delile

• 1. Lala ngesikhathi esifanele
• 2. Ungaphuzi ikhofi amahora amathathu ngaphambi kokulala
• 3. Ukuqinisekisa ukulala kwekhwalithi
• 4. Ukuthatha i-melatonin
• 5. Lala ngesikhathi sokushintsha
• 6. Yidla kahle
• Yini engenzeka ukushintsha abasebenzi

Ongakwenza ukuthuthukisa ukulala kwalabo abasebenza ngamashifu ukugcina ijubane elijwayelekile lamahora ayisishiyagalombili okuphumula, ukwazi ukusebenzisa ama-teas akusiza uphumule lapho udinga ukulala, njenge-valerian, noma uthathe isengezo se-melatonin , ngokwesibonelo, ukuthi yize kungabangeli ukulala, kuyasiza ukuthuthukisa ikhwalithi yayo, kuqinisekiswe ukuthambekela okwengeziwe kokwenza imisebenzi yansuku zonke.

Ngaphezu kwalokho, kubaluleke kakhulu ukuthi udle ukudla okuphakathi kuka-5 kuya ku-6 ngosuku, wenza konke okusemandleni ukufaka umsoco omkhulu ekudleni ngakunye, kepha ngaphandle kokweqa ama-calories, ukugwema ukuzuza kwesisindo kanye nengozi yesifo sikashukela, okuvame kakhulu labo abangenazo izikhathi ezijwayelekile zokudla, ukulala nokusebenza.

Amanye amathiphu wokuthuthukisa ukulala nezinga lempilo lalabo abasebenza ngamashifu yile:

1. Lala ngesikhathi esifanele

Njengoba amahora okusebenza evame ukwehluka isonto nesonto, okungenziwa ukwenza uhlelo lokwazi ukuthi silala ngasiphi isikhathi, ukuze kuqinisekiswe ukuphumula okudingekayo komzimba nengqondo. Isibonelo esihle secebo yile:

Ngemuva kokusebenza ishift yasebusuku, kuyinto ejwayelekile ukuthi noma eselele amahora anconyiwe ayi-8, umuntu uvuka esalele futhi aqhubeke nokukhathala ngakusasa, kepha lowo muzwa uyanyamalala usuku lonke.

2. Ungaphuzi ikhofi amahora amathathu ngaphambi kokulala

Noma nini lapho sekusondele ihora lakho lokuphumula, okungaba ekuseni noma ntambama, kuya ngesikhathi osebenze ngaso, gwema ukuphuza iziphuzo noma ukudla okwenza kube nzima ukulala okufana nekhofi elinamandla, ushokoledi, iziphuzo zamandla noma upelepele , njengoba zishiya umuntu ephapheme futhi esebenza ngokwengeziwe.

Lokhu kudla kufanele kuphuzwe ngesikhathi sokushintshwa komsebenzi ukuze kunikeze amandla amaningi, kepha amahora amathathu ngaphambi kokuphela kokushintshwa, kufanele kugwenywe. Bheka uhlu oluphelele lwalokhu kudla ku: Ukudla okuncisha ubuthongo.

3. Ukuqinisekisa ukulala kwekhwalithi

Noma nini lapho kungenzeka khona, okuhle ukulala ekhaya hhayi emsebenzini, ukuzama ukulungisa igumbi elimnyama, elinokuthula futhi elinethezekile, ngoba lokhu kusiza ukulala ngokushesha futhi kugweme ukuvuka kaningana ngenkathi uzama ukulala.

Ukugeza okuphumuzayo noma ukuba nejusi noma itiye enezinto ezithobisayo kungasiza. Izinketho ezinhle ujusi wezithelo zothando, itiye le-chamomile, i-lavender noma i-valerian, isibonelo. Uma ungathandi noma ungenaso isikhathi sokulungiselela la majusi netiye, ungakhetha ukuthatha ikhambi lemvelo kumaphilisi aqukethe lezi zithako.

Bheka amanye amathiphu asiza ukuqinisekisa ukulala kahle ebusuku:

4. Ukuthatha i-melatonin

Isengezo se-melatonin siyindlela enhle yokusiza ukugcina ukulala kuphumula, lesi sengezo sisebenza ngokuthuthukisa ikhwalithi yokulala, kepha asibangeli ukulala. Imvamisa iphilisi elingu-3 noma 5 mg ngaphambi kokulala lanele ukufeza ukulala okuhle, kepha kubalulekile ukuthi kuboniswe ngudokotela, njengoba kungahle kuhlanganyele nomunye umuthi ongasetshenziswa.

IMelatonin iyindlela enhle kubantu abaphethwe ukuqwasha kodwa abangafuni noma abakwazi ukuthatha imishanguzo yokuqwasha ngoba kungadala ukuncika. Funda kabanzi mayelana nezinzuzo ze-melatonin.

5. Lala ngesikhathi sokushintsha

Abanye ochwepheshe, njengabahlengikazi, banesikhungo ukuze bakwazi ukuthatha isihlwathi ngesikhathi sokushintsha futhi lokhu kungenzeka uma ukhathele kakhulu futhi unemvume yokusebenza. Kepha lapho lokhu kungenakwenzeka, ukulungiselela kusengaphambili, ukulala okungenani amahora ama-3 ngaphambi kokuqala umsebenzi kungakusiza ukuthi uhlale uphapheme.

6. Yidla kahle

Ukudla ngendlela efanele nakho kubalulekile ukuhlala uphapheme lapho udinga ukusebenza. Ukudla kufanele kusatshalaliswe kahle, futhi kuyingozi ukucinanwa ngaso sonke isikhathi. Isidlo sokugcina ngaphambi kokulala kufanele kube lula ukugwema ukugaya ukudla okungafanele nomuzwa wesisu esigcwele. Isidlo sokuqala ngemuva kokuvuka kufanele sibe nokudla okuvuselelayo, okufana noshokoledi noma ikhofi nesinkwa noma i-tapioca, isibonelo. Bona Ukudla kwalabo abasebenza ebusuku kufanele kube kanjani.

Yini engenzeka ukushintsha abasebenzi

Labo abasebenza ngamashifu bangaba nobunzima obukhulu ekugcineni izikhathi ezithile zokudla noma zokulala futhi, ngakho-ke, maningi amathuba okuthi bahlupheke:

• Izinkinga zokulala njengokuhlaselwa ukuqwasha noma ukozela ngokweqile, okwenzeka ngenxa yamahora okusebenza aqondana nesikhathi sokulala esijwayelekile, esingaholela ekusetshenzisweni ngokweqile kwemithi yokulala;
• Izinkinga zesisu ezithinta isisu namathumbu, njenge-gastritis noma uhudo, ngoba azinazo izikhathi ezijwayelekile zokudla;
• Ukuya esikhathini okwephuzile, ngenxa yezinguquko ze-hormonal;
• Izinkinga zengqondo njengokukhathazeka nokudangala;
• Izifo zenhliziyo, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi;
• Thayipha 2 sikashukela nokukhuluphala;
• Umdlavuza, ikakhulu iphaphu nesifuba.

Ngaphezu kwale miphumela, ukungabibikho kokuphumula njalo kukhuphula ubungozi bezingozi futhi kungaphazamisa impilo yomndeni yingakho kubaluleke kakhulu ukuthi wazi ukuthi uzodlani nokuthi ulale ngasiphi isikhathi ukuqinisekisa izinga lempilo, wehlise zonke lezi zingozi.

Bona futhi ezinye izixazululo zemvelo ezisiza ukuthuthukisa ukulala kuvidiyo: