I-3-Day Fix for Energy

-Delile

• Umhlahlandlela okuvumela ukuthi ulale kuwo
• Usuku 1: ngoMgqibelo
• Uvuka nini: ngo-10 ekuseni
• Ukudla namuhla
• Okufanele ukwenze namuhla
• Ukulala okuhlanzekile
  
• Ukulala nini namuhla: 11 ebusuku
• Usuku 2: NgeSonto
• Uzovuka nini: ngo-8 ekuseni
• Ukudla namuhla
• Okufanele ukwenze namuhla
• Ukulala nini namuhla: 11 ebusuku
• Usuku 3: ngoMsombuluko
• Uzovuka nini: ngo-6 ekuseni
• Ukudla namuhla
• Okufanele ukwenze namuhla
• Nini ukulala: 11 pm
• Ukuphela kwesonto
• Okweviki lonke
  
• Ukulala kuzikhokhisa ngamandla

Umhlahlandlela okuvumela ukuthi ulale kuwo

Kulezi zinsuku, kubukeka sengathi ukukhiqiza kuye kwaqanjwa igama njengesihle, nokuthi ukulala okuncane kangakanani okucishe kube ibheji lodumo. Kepha akukho okufihlwayo ukuthi sikhathele sonke kanjani.

ukulala ngaphansi kwamahora ayisikhombisa kuya kwayisishiyagalolunye ebusuku, kusho iCenters for Disease Control and Prevention, futhi kunemiphumela yangempela.

Izindaba ezimnandi ukuthi ungasenzela isikhathi esilahlekile - ngokushesha. Ucwaningo lwamuva lukhombisile ukuthi nje (yebo, ukulala phakathi) kungenza futhi kunciphise ukububula kwethu okukhathele.

Wake waba nesiqondisi samandla esincoma ukuthi ulale, udle, futhi uvivinye umzimba ngaphandle kokuyekethisa impelasonto yakho? Yebo, okwethu kuyakwenza. Landela lo mhlahlandlela wezinsuku ezintathu oguquguqukayo ukuze usethe kabusha amandla akho.

Usuku 1: ngoMgqibelo

Njengoba kunesilingo, gwema ukuhlala ebusuku ngoLwesihlanu bese ushaya umbhede ngo-11 ebusuku. Ngaphambi kokulala, setha isibali sikhathi ukuthi sihambe ngamahora ayi-10 kuye kwayi-11.

Uvuka nini: ngo-10 ekuseni

Noma uvuka ngo-10 ekuseni, ukuthola amahora ayi-10 kuye kwayi-11 okuvala amehlo kusalokhu kulele! Kutholwe ukuthi ihora elilodwa lesikweletu sokulala lidinga cishe amahora amane okulala ukuze ululame. Ngakho-ke, lala ku - kepha hhayi isikhathi eside kakhulu. Uthole ukudla okudliwayo nomzimba wokuhambisa!

Ukudla namuhla

• Faka imifino ekudleni kwakho. Qala ngempelasonto ngesidlo esigcwele imifino. Enye yezindlela ezingcono kakhulu zokwenza ngcono indlela odla ngayo ukufaka imifino kukho konke ukudla, ngokusho kukaLeah Groppo, ingcwethi yokudla emtholampilo eStanford Health Care. U-Groppo uphinde wancoma ukuyeka noma yikuphi ukudla okuqinile. “Kubalulekile ukufuthisa umzimba wakho. Noma yiluphi uhlobo lokudla oluvimbela ama-calories ngamandla alulona uhlelo oluzinzile, futhi alulungele amandla, ”kusho yena.
• Thatha ibhodlela lamanzi uhambe nalo. Noma gcina ingilazi yamanzi eduze kwakho usuku lonke. I-hydration efanele isiza ukuthuthukisa amandla akho kanye ne-metabolism yakho. Ngisho nokuphelelwa ngamanzi emzimbeni okuncane futhi.
• Namathela engilazini eyodwa. Ungahle ulale kalula ngeziphuzo ezimbalwa. Kodwa-ke, utshwala buphazamisa indlela yakho yokulala futhi bungakushiya unenkinga yokulala ubuthongo phakathi kwamabili. Ingilazi (noma ezimbili zamadoda) kulungile. Vele uqiniseke ukuthi uyipholisha amahora ambalwa ngaphambi kokulala.

Okufanele ukwenze namuhla

• Ungahloli i-imeyili yakho. Thatha impelasonto ngokuphelele ukuze wehlise ukucindezeleka futhi ululame ekukhathaleni ngokomzimba nangokomzwelo. Ucwaningo lukhombisile ukuthi uzobamba ngokushesha futhi ubuyisele emuva kangcono uma unqamula ngokuphelele emsebenzini.
• Shaya ijimu. Zama ukuhamba ngezinyawo, ukugibela ibhayisikili ngobumnene, noma i-yoga yokuvivinya umzimba ngamandla amancane. Uma ufuna okuthile okwenza isilinganiso senhliziyo yakho sikhuphuke kancane, i-cardio ngejubane lokuxoxa (lapho ungabamba khona ingxoxo ngenkathi uzivocavoca) noma ukuqeqeshwa kwamandla kuyindawo enhle yokuqala. Ukuvivinya umzimba nje kancane kuzokusiza uzizwe unamandla amakhulu usuku lonke, ulale ngokushesha, futhi ulale isikhathi eside.
• Hlanza ikamelo lakho lokulala. Indawo yakho yokulala ibalulekile. Igumbi elonakele lingakushiya uzizwa ucindezelekile futhi ukhathazekile, okungakulungele ukulala uphumule. Kodwa kungaphezu kwalokho ongakubona. Uthuli lunganciphisa izinga lakho lokulala futhi kubangele ikhanda, isiminyaminya, namehlo alumayo noma umphimbo ukufika ekuseni. Nikeza igumbi lakho ukuqoqa ngokushesha.

Ukulala okuhlanzekile

• Geza amashidi akho kanye njalo emavikini amabili ukuze unciphise izibungu zothuli nezinye izifo.
• Hlanza imidwebo yakho nekhaphethi ukuze ususe ukungcola nothuli okwakhiwe.
• Hlanza imicamelo kanye nomatilasi.

Ukulala nini namuhla: 11 ebusuku

Setha isibali sikhathi ukuze ikuvuse emahoreni angu-9 kuya kwayi-10. Usazolala ngeSonto. Kancane kancane nje ukuze ujwayele ukuvuka ngamahora ayisikhombisa kuphela okulala kamuva.

Usuku 2: NgeSonto

Uzovuka nini: ngo-8 ekuseni

Uma ulele cishe amahora angu-10 izinsuku ezimbili, kufanele ngabe uzizwa unamandla ngokwengeziwe, kepha ungakuthathi njengophawu lokululama ngokugcwele. kukhombisa ukuthi kuthatha okungenani izinsuku ezintathu ukubuyela ngokuphelele kokujwayelekile. Namathela kumqondisi wethu ezinye izinsuku ezimbili!

Ukudla namuhla

Khetha imifino nokudla okuphelele namuhla. Futhi gxila kakhulu ekunciphiseni ukudla okunoshukela ongeziwe nezithako zokufakelwa.

• Iya kalula ku-caffeine. Awudingi ukuya e-turkey ebandayo.Zilinganisele ezinkomishini ezi-1 ukuya kwezi-2 bese ushintshela etiyeni elingenayo i-caffeine ngemuva kwehora lesibili ntambama ukuvimbela ukuphazamisa ukulala kwakho kulobubusuku.
• Yidla ukushaya ukukhathala. Refuel ngokudla okunqoba ukukhathala, njengezithelo eziphelele, amantongomane nembewu, namazambane. Ukudla okulula kwamaprotheni okufana ne-jerky, trail mix, ne-hummus nakho kuyindawo enhle yokuqala.
• Uhlelo lokudla isonto lonke. Zongele isikhathi namandla obuchopho ngokudweba okuzozodla kuleli sonto ukugwema ukweqa ukudla noma ukuthatha ukudla. Kungasiza ukuthenga konke okudingayo ezinsukwini ezimbalwa zokuqala bese upakisha isidlo sakho sasemini ngayizolo. Ngokwenza lokhu, usukulungele ukuhamba.

Okufanele ukwenze namuhla

• Gwema isilingo sokulala. Amaphaphu angaphazamisa isigqi sakho se-circadian, noma iwashi lakho langaphakathi. Uma ungasakwazi ukugcina amehlo akho evulekile, uRachel Salas, MD, uprofesa ohlangene we-neurology onguchwepheshe wemithi yokulala eJohns Hopkins Medicine wabelane ngamathiphu. Uncoma ukugcina ukulala kwakho imizuzu engu-20 kuya kwengu-30 futhi uzitika ngaphambi kuka-3 ntambama.
• Nweba noma uhambe uhambe. Ukuzivocavoca ngobumnene, njengokuzelula noma ukuhamba, kungakusiza ulale kangcono futhi uphumule ngokuphelele. I-Yoga ikakhulukazi ingakusiza ukuthi unciphise ukucindezeleka, unciphise ukukhathazeka, uthuthukise imizwa yakho, futhi uzizwe ukhathele kancane. Ungenza i-yoga ngokunethezeka ekhaya lakho!

Ukulala nini namuhla: 11 ebusuku

• Yenza isikhathi sokuphumula. Lungiselela isikhathi sokulala ngomsebenzi wokuphumula njengokuzelula, ukufunda incwadi imizuzu embalwa, noma ukugeza noma ukugeza. Kufanele wazise ubuchopho bakho ukuthi isikhathi sokulala siyeza, ngokusho kukaSalas. Inqubo engaguquguquki yokulala eqala emizuzwini engu-15 kuya kwengu-60 ngaphambi kokulala ingabonisa ubuchopho bakho isikhathi sokulala.
• Zama umshini womsindo omhlophe noma ama-plugs endlebe. Uma usenenkinga yokulala, ngisho nokuvula nje umlandeli kungasiza. (Bazali, kuzofanele niqaphele ukuqinisekisa ukuthi nisazizwa izingane zenu.) Amakhethini okucima ugesi noma isifihla-buso sokulala nakho kungenza umehluko omkhulu ekutheni ulele kahle kangakanani futhi ujule kangakanani.

Usuku 3: ngoMsombuluko

Uzovuka nini: ngo-6 ekuseni

Ngokuya ngokuthi udinga ukuvukela nini emsebenzini, ukuvuka ngo-6 noma ngo-7 ekuseni kusazokunikeza amahora wokulala abaluleke kakhulu ayisikhombisa kuya kwayisishiyagalombili. Ungashayi inkinobho yokusnuza! Uma udinga usizo oluncane, vuka embhedeni bese uqala ukwenza ikhofi yakho yasekuseni. Qaphela nje ukuthi ungawenzi ngokweqile. I-caffeine ayikwazi ukulungisa ukulala okubi ebusuku.

Ukudla namuhla

• Yidla isidlo sasekuseni - ungakweqi ukudla. Yize kubalulekile ukudla kuphela uma ulambile, ukweqa ukudla kungakushiya ukhathele (futhi mhlawumbe kungathandeki ukuba seduze). Landela uhlelo lokudla olwenzile ngoMgqibelo. Qinisekisa ukugcina umzimba wakho uphethiloli usuku lonke, noma ngabe umatasa.
• Khetha isidlo sasemini esilula. Abantu abadla kakhulu ngesidlo sasemini bavamise ukuba namandla okuphuza ntambama. Gwema ukudla okunamafutha njengamafries aseFrance, ama-chips, no-ayisikhilimu. bathole ukuthi abantu abalele kancane bathambekele ekudleni ama-calories amaningi, ikakhulukazi emafutheni, futhi bazizwe beqaphile kancane ntambama.

Okufanele ukwenze namuhla

Ngaphandle komsebenzi, kunezinto ezimbalwa ozifundile ngempelasonto ongangeza ezinhlelweni zakho zansuku zonke, kufaka phakathi:

• Ukuhambahamba ntambama noma ukuzivocavoca. Ukuzivocavoca umzimba kunganciphisa ukukhathala okuvela ebuchosheni obusebenze ngokweqile, ngokusho kwe-. Uma ukwazi, hlela ukuzivocavoca kosuku ngesikhathi sasemini noma ntambama ukuze uthole izinzuzo zokukhulisa ubuchopho lapho zibaluleke kakhulu. Futhi akunandaba ukuthi uzivocavoca ngasikhathi sini, inqobo nje uma ukwenza. Ucwaningo luye lwathola ukuthi ukuvivinya umzimba kusihlwa ngeke konakalise ukulala kwakho.
• Ukubeka phambili ukulala ngaphezu kokushaya ijimu. Iningi labaphenyi liyavuma nokuthi indlela olala ngayo enempilo ngayo kunokwenza isikhathi sokuzivocavoca umzimba. Uma ungenaso isikhathi sejimu, phumula. (Ungalinge udle iNetflix ngaphambi kwesikhathi sakho sokulala, noma kunjalo.) Ukwenza ngcono ukulala kwakho kusihlwa.

Nini ukulala: 11 pm

Isigqi sabantu abaningi se-circadian sisethwe ukuthi silale ngabo-11 ebusuku. bese uvuka cishe ngehora lesi-7 ekuseni. "Noma ngabe ulale ngokwanele," kusho uSalas, "uma kungahambisani nesigqi sakho se-circadian, empeleni ungasebenza njengomuntu onobuthongo." Ukusiza ukusetha izindlela zakho zokulala:

• Shaya i-hay ngokushesha. Uma ngabe kunzima ukuvuka namhlanje, ungahle ufune ukulala ngaphambi kwesikhathi. Setha i-alamu yakho ukuze uqiniseke ukuthi uthola okungenani amahora ayisikhombisa okulala.
• Ungasebenzisi izikrini ihora ngaphambi kokulala. Izibani ezikhanyayo, eziluhlaza okwesibhakabhaka ezivela kuma-smartphone, ama-TV, ngisho namalambu kukhomba ebuchosheni ukuthi kusemini nesikhathi sokuvuka. Uma unenkinga yokulala, zama ukufiphaza amalambu imizuzu eyi-15 noma engu-30 ngaphambi kokulala.

Ukuphela kwesonto

Lapho uvuka, khumbula ukuthi uchithe izinsuku ezintathu zokugcina ululama. Okwesithathu intelezi. Manje yisikhathi sokuqala ukuphila.

Okweviki lonke

• Ukulala okungenani amahora ayisikhombisa ubusuku ngabunye.
• Yidla ukudla okunomsoco usuku lonke.
• Faka ukuzivocavoca esimisweni sakho.
• Nciphisa iziphuzo ezidakayo kanye nokudla okunoshukela.

Ukulala kuzikhokhisa ngamandla

Kunemikhuba eminingi ongayishintsha ukuze ube namandla amaningi usuku lonke. Ngokuvamile, uzokwazi ukuthi uthola ukulala ngokwanele lapho:

• vuka kalula ngaphandle kwewashi le-alamu (noma umuntu osebenza njengaye)
• ungalali isikhathi eside ngezimpelasonto kunalapho ulala phakathi nezinsuku

Uma usazizwa ukhathele noma unenkinga yokulala kahle, sekuyisikhathi sokukhuluma nodokotela wakho. Ukuvuka ukhathele ngemuva kobusuku obugcwele bokulala kungaba ifulegi elibomvu lokuthi ungaba nenkinga yokulala noma okunye okuqhubekayo, ngokusho kukaSalas.

Ukudla noma i-caffeine akukwazi ukuvala isikhala sokuphumula okudingeka kakhulu. Uma amazinga akho wamandla aphansi kungenxa yokuntuleka kokulala, lala ngaphakathi! Kungcono ukubamba i-Zzz yakho kunokuphoqelela ukuthi ukhathele ukuthatha inqubo entsha ngaphandle kwamandla adingekayo kanye nogqozi.