Ingabe Ngempela Ukhathele—Noma Uyavilapha?

-Delile

• Izimpawu Usudiniwe * Empeleni * Ukhathele
• Izimpawu Uzibhorekile Nje Noma Uyavilapha
• Okufanele Ukwenze Uma Ukhathele, Ubuvila, Noma Kokubili
• Buyekeza kwe-

Qala ukuthayipha "Kungani ngi…" ku-Google, futhi injini yokusesha izogcwalisa ngokuzenzakalela ngombuzo odume kakhulu: "Kungani ngi ... ngikhathele kangaka?"

Ngokusobala, ngumbuzo abantu abaningi abazibuza wona nsuku zonke. Eqinisweni, olunye ucwaningo lwathola ukuthi cishe amaphesenti angama-40 abantu baseMelika bavuka izinsuku eziningi zesonto bezizwa bekhathele.

Kodwa ngezinye izikhathi kuphakama umbuzo ohlukile-ikakhulukazi uma usozela etafuleni phakathi nemini noma ushaya okuthizela izikhathi ezinhlanu esikhundleni sokugijima. Uzwakala ujwayelekile? Cishe nawe uzithole (mhlawumbe uthule) uyazibuza, "Ngikhathele ngempela, noma ngivilapha?" (Okuhlobene: Ungazenza Kanjani Ukuzivocavoca Noma Ungafuni Ngempela)

Kuyavela, womabili kungenzeka impela. Ukukhathala kwengqondo nokukhathala komzimba kuhluke ngokuphelele, kusho uKevin Gilliland, Psy.D, isazi sokusebenza kwengqondo emtholampilo kanye nomqondisi omkhulu we-Innovation 360 eDallas. Kodwa-ke, zombili zidlala komunye nomunye futhi zingathintana.

Nakhu ukuthi ungasho kanjani ukuthi ukhathele ngempela, noma awunazimfutho-nokuthi wenzeni ngakho.

Izimpawu Usudiniwe * Empeleni * Ukhathele

Izimbangela zokukhathala ngokomzimba ngokuvamile ziba ngokweqile noma ukungalali kahle. “Abantu abaningi bacabanga ‘ngokuziqeqesha ngokweqile’ njengento engase ithinte abasubathi abavelele, kodwa lokho akulona iqiniso,” kusho uSheri Traxler, M.Ed. "Ungaba i-newbie yokuzivocavoca nokuhlangenwe nakho kwe-overraining - ikakhulukazi uma usuka enhlalisweni yokuhlala uqeqeshelwa uhhafu wemarathon, isibonelo." (Qaphela indlela engcono kakhulu yokubuyisela ukujima ohlelweni lwakho.)

Izimpawu zokweqa ngokweqile zifaka phakathi ukukhuphuka kwenhliziyo yokuphumula, izinhlungu zemisipha ezingapheli phakathi kwamahora angama-48 kuya kwangu-72 ngemuva kokuzivocavoca, ukuphathwa yikhanda nokwehla kwesifiso sokudla (ngokungafani nesifiso esandayo, esivame ukwenzeka ngokwanda komzimba), ngokusho Umhambisi. Uma ubona noma yiziphi zalezi zimpawu, thatha izinsuku ezimbalwa ukuze uphumule futhi ululame. (Nazi ezinye izimpawu eziyisikhombisa oludinga kakhulu usuku lokuphumula.)

Esinye isizathu esikhulu ukuswela ubuthongo-okuyimbangela ejwayelekile kakhulu, kusho uTraxler. “Kungenzeka ukuthi awulali amahora anele noma izinga lakho lokulala liphansi,” uyachaza.

Usakhathele ngisho nangemva kokuba ulale embhedeni amahora ayisishiyagalombili noma ngaphezulu? Lokho kuyisibonakaliso sokuthi awulali kahle, kusho uTraxler. Omunye umkhondo: Uvuka uphumule ngemva kokulala “okuhle” ebusuku, kodwa ngo-2 noma 3 p.m., ushaye udonga. (Olunye uhlangothi inothi: Ukushaya a buthule ngo-2 noma 3 p.m. kuyinto evamile ngokuphelele, ngenxa yesigqi sethu semvelo se-circadian, kuphawula u-Traxler. Ukushaya a udonga lokho kukwenza uzizwe ukhathele ngokuphelele akunjalo.)

Izimbangela zokungalali kahle zingasukela ekucindezelekeni nakumahomoni kuye ezindabeni ze-thyroid noma ze-adrenal, kusho uTraxler. Uma usola ukuthi awulele kahle, isinyathelo esilandelayo ukubona udokotela wakho wokunakekelwa oyinhloko noma i-endocrinologist. "Funa i-M.D futhi eyi-naturopath noma isazi semithi esebenzayo, ukuze babheke ngokujulile ekusebenzeni kwegazi, ukondleka, kanye nengcindezi yakho ukuthola ukuthi kwenzekani," kuphakamisa uTraxler. (Isikhuthazo esengeziwe sokukucacisa: Ukulala kuyinto ebaluleke kakhulu empilweni yakho, ukuqina, nezinjongo zokwehlisa isisindo.)

Ngokwesiko lama-Ayurvedic (uhlelo lwendabuko, oluphelele lwamaHindu lwezokwelapha), ukukhathala ngokomzimba kwaziwa ngokuthi ukungalingani kwe-vata. "Lapho i-vata ikhuphuka, umzimba nengqondo kuba buthaka bese kuqala ukukhathala," kuphawula uCaroline Klebl, Ph.D., uthisha oqinisekisiwe we-yoga kanye nochwepheshe be-Ayurveda. Ngokusho kwe-Ayurveda, lokhu kungavela ekusebenzeni ngokweqile nasekuntulekeni kokulala, kepha futhi ukweqa ukudla, ukungadli isikhathi, nokusebenzisa ngokweqile izikhuthazi, njenge-caffeine. (Okuhlobene: 5 Izindlela Ezilula Zokufaka i-Ayurveda Empilweni Yakho)

Ukunqoba ukukhathala ngendlela ye-Ayurvedic, kubalulekile ukulala amahora ajwayelekile-cishe amahora ayisishiyagalombili ngosuku, okungcono ukuthi ulale ngo-10 noma ngo-11 ebusuku, kusho uKlebl. "Yidla ukudla okuvamile nokunempilo, kufaka phakathi izithelo, imifino, okusanhlamvu, namaprotheni, ngaphandle kokudla kakhulu noma okuncane kakhulu, futhi unciphise noma uqede ukudla i-caffeine." Ngakho, ngokuyisisekelo, konke owake wakuzwa mayelana nokudla okunempilo. (Okubuye kuhambisane nalokho okushiwo abanye ochwepheshe mayelana nokuthi ungalala kanjani kahle kakhulu.)

Izimpawu Uzibhorekile Nje Noma Uyavilapha

Ukukhathala kwengqondo kuyinto engokoqobo futhi, kusho uGilliland. "Usuku olucindezelayo emsebenzini noma ukusebenza kanzima kuphrojekthi kungaqeda amandla ethu engqondo osuku, kusishiye sizizwa sikhathele." Ngokulandelayo, kungathinta ukulala kwethu ebusuku njengoba izingqondo zethu zingakwazi "ukucisha," eqhubeka nomjikelezo oyingozi wokungalali kahle, uyachaza. (Bona: Izindlela ezi-5 Zokunciphisa Ukucindezeleka Ngemuva Kosuku Olude futhi Ukhuthaze Ukulala Okungcono Ebusuku)

Kepha masibe ngokoqobo: Kwesinye isikhathi sizizwa sengathi asikhuthazwa noma sivila. Uma uzibuza ukuthi ngabe kunjalo, thatha lokhu "kuhlola" okuvela ku-Traxler: Zibuze ukuthi ungazizwa unamandla yini uma umenywe ukwenza into oyithandayo emhlabeni njengamanje-noma ngabe lokho kuwukuyothenga noma ukuyodla isidlo sakusihlwa. . “Uma ngisho nezinto ozithandayo zingakukhangi, cishe ukhathele ngokomzimba,” kusho uTraxler.

Unenkinga nge-hypotheticals? Enye indlela yokuhlola ukuthi ngabe ukhathele ngokweqiniso i-IRL: Dala ukuzibophezela okuncane, futhi unamathele kukho, kuphakamisa uTraxler. "Yenza umzamo omncane (imizuzu emihlanu ukuya kweyi-10) ukwenza noma yini ozama ukuyenza, kungakhathaliseki ukuthi ukuzivocavoca ejimini noma ukupheka isidlo sakusihlwa esinempilo ekhaya."

Uma kuyindawo yokuzivocavoca, mhlawumbe ukuzibophezela kwakho okungenani ukumane ugqoke izingubo zakho zokuzivocavoca noma ushayele ukuya ejimini bese ungena. Uma uthatha leso sinyathelo, kodwa usakhathele futhi wesaba ukujima, ungakwenzi. Kepha maningi amathuba okuthi, uma uzizwa ukhathele ngokomqondo-ungakhathali ngokwasemzimbeni, uzokwazi ukuhlangana futhi ukulandela. Lapho usuphulile i-inertia (uyazi: izinto zokuphumula zihlala ziphumule), mhlawumbe uzozizwa unamandla amakhulu.

Lokho, empeleni, kuyisihluthulelo sanoma yiluphi uhlobo lokukhathala kwengqondo noma isithukuthezi: Phula i-inertia. Kwenzeka okufanayo uma uhlezi etafuleni lakho, uzwa izinkophe zakho ziba nzima futhi ziba nzima, phakathi noLwesithathu ntambama opholile. Isixazululo: Sukuma uhambe, kusho uTraxler. "Yelula edeskini lakho noma egumbini lokukopisha, noma uphume uhambe uzungeze ibhlokhi imizuzu eyi-10," kusho yena. "Ukuthola umthamo welanga kungenye indlela enhle yokushaya ukuwa kwantambama."

Ngokwesiko le-Ayurvedic, ubuvila noma isithukuthezi kwaziwa ngokuthi a ukungalingani kwe-kapha, Amanothi kaKlebl, futhi kuvela ngokungasebenzi noma ukudla ngokweqile. Indlela engcono kakhulu yokunciphisa ukungalingani kwe-kapha, futhi, ukunyakaza. (Bheka: Nakhu Okufanele Ukwazi Ngokuxhunywa Kokulala Nokuzivocavoca) UKlebl uncoma amahora amathathu kuya kwamahlanu okuzivocavoca ngesonto. Futhi, qiniseka ukuthi awulali kakhulu, uyaphawula. "Setha i-alamu ekuseni bese uvuka ukuze uzilolonge i-yoga noma uhambe ekuseni kakhulu." Futhi, qiniseka ukuthi udla kancane kusihlwa, kanye nokunciphisa ukudla kwakho ushukela nokudla kwakho ukudla okunamafutha notshwala.

Okufanele Ukwenze Uma Ukhathele, Ubuvila, Noma Kokubili

Uma uzizwa ukhathele njalo, bheka laba basolwa abahlanu abajwayelekile ngaphambi kokuya kudokotela, kusho uGilliland. "Hlola ukuthi wenza kanjani kulezi zici ezinhlanu zokuphila kwakho, futhi lapho-ke iya kudokotela wenze izivivinyo, "esho." Sivame ukuhamba ngokuhlukile, sigijimele kudokotela wethu kuqala ngaphandle kokuhlola izimbangela zokukhathala kwethu. "Sebenzisa lolu hlu ngokwengqondo kuqala:

• Ukulala: Ingabe uthola ukulala ngokwanele? Ochwepheshe batusa amahora ayisikhombisa kuya kwayisishiyagalolunye. (Thola ukuthi udinga ukulala kangakanani ngempela.)

• Ukudla okunomsoco: Kunjani ukudla kwakho? Ngabe udla ukudla okwenziwe kakhulu, ushukela noma i-caffeine? (Futhi cabanga ngalokhu kudla ukuze ulale kangcono.)

• Ukuzivocavoca umzimba: Ingabe uhamba ngokwanele usuku lonke? Iningi labantu baseMelika alikho, okungadala umuzwa wokukhathala, kuchaza uGilliland.

• Ingcindezi: Ukucindezeleka akuhlali kuyinto embi, kodwa kungase kuthinte amazinga akho wamandla nokulala. Yenza isikhathi sezindlela zokuzinakekela nezokunciphisa ukucindezeleka.

• Abantu: Ngabe abantu empilweni yakho bakubeka phansi, noma bakuphakamise? Ingabe uchitha isikhathi esanele nabantu obathandayo? Ukuzihlukanisa kungasenza sizizwe sikhathele, ngisho nabantu abangenalwazi, kusho uGilliland.

Kufana nalesosifaniso sendiza ye-oksijeni yendiza: Kufanele uzinakekele wena nomzimba wakho kuqala ngaphambi kokuthi usize omunye umuntu. Ngokufanayo, uma kukhulunywa ngokuzinakekela, cabanga ngengqondo yakho njengefoni yakho, kusikisela uGilliland. "Ushaja ifoni yakho njalo ebusuku. Zibuze: Ingabe uyazikhokhisa kabusha?" Njengoba nje ufuna ifoni yakho ibe semandleni webhethri ngamaphesenti ayi-100 lapho uvuka, ufuna ukuthi umzimba nengqondo yakho kufane, usho kanjalo. Thatha isikhathi sokuzivuselela futhi uzigcwalise njalo ebusuku, futhi nawe uzobe usebenza ngamaphesenti ayi-100.

Buyekeza kwe-