Amathiphu ayi-17 wokuhlala uphapheme emsebenzini

-Delile

• Ukukhathala emsebenzini
• Amathiphu okuhlala uphapheme emsebenzini
• 1. Thatha uhambo lokuhambahamba ngaphambi komsebenzi
• 2. Thatha isithongwana ngaphambi komsebenzi
• 3. Thatha ikhefu lomsebenzi
• 4. Gcina indawo yakho yokusebenza ikhanya
• 5. Phuza amanzi
• 6. Phuza i-caffeine kusenesikhathi lapho usebenza khona
• 7. Gcina ukudla okulula kuseduze
• 8. Susa izinto ezilula endleleni
• 9. Sebenzisa iphunga elinika amandla ukukuvusa
• 10. Vula amanye amashuni
• Indlela yokuphila iyashintsha ukwenza kube lula ukuhlala uphapheme
• 1. Gwema ukukhanya ngaphambi kokulala
• 2. Gwema ukudla izikhuthazi ngaphambi kokulala
• 3. Yenza ikamelo lakho lokulala lithule
• 4. Yenza i-napping ingxenye yenqubo yakho
• 5. Nciphisa izinguquko zakho zokushintsha
• 6. Naka umzimba wakho uma kuziwa ekuzivocavoca umzimba
• 7. Gwema ukubhema nokuphuza ngaphambi kokulala
• Ukubhekana nokukhathala emsebenzini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukukhathala emsebenzini

Ngeke yini kube kuhle uma ungathatha ikhefu elisheshayo emsebenzini uye esihlwibeni njalo lapho uzizwa ukuthi uyakudinga? Ngeshwa, lokhu akulona iqiniso kubantu abaningi.

Ukukhathala emsebenzini kujwayelekile noma ngabe usebenza itoho noma isikhathi esigcwele, ukushintsha kwemini noma ishifu yasebusuku. Kungalimaza ukusebenza kwakho komsebenzi futhi kwenze umsebenzi ungajabulisi kangako. Kweminye imisebenzi, kungaba yingozi impela.

Amathiphu okuhlala uphapheme emsebenzini

Uma ulwela ukuhlala uphapheme emsebenzini futhi ikhofi lingavele lisike, zama ezinye zalezi zeluleko:

1. Thatha uhambo lokuhambahamba ngaphambi komsebenzi

Ukuthola umoya ohlanzekile nokunyakazisa umzimba wakho ngaphambi komsebenzi kungakusiza uhlale uphapheme. Ukuhamba ngezinyawo kusebenza ngempumelelo enkulu ekwandiseni ukuqapha kwakho uma uyithatha lapho kuphakama ilanga.

2. Thatha isithongwana ngaphambi komsebenzi

Yize ngokuvamile kungenakwenzeka ukuthatha isihlwathi emsebenzini, ukuthatha isihlwathi ngaphambi komsebenzi kungakusiza wandise ukuqapha kwakho. Leli yiphuzu elibaluleke kakhulu kubasebenzi bamashifti, okungadingeka ukuthi basebenze amahora angajwayelekile noma ashintshanayo. Ukulala kancane imizuzu eyi-15 kuye kwengu-20 ngaphambi komsebenzi kungasiza ekuthuthukiseni ukuqapha kwakho kulo lonke ushintsho lwakho.

3. Thatha ikhefu lomsebenzi

Ukuhlala noma ukuma isikhathi eside, njengasedeskini noma kwirejista yemali, kungakwenza uzizwe ukhathele. Ukuhlala usebenza kungakusiza uzizwe uqaphile futhi ucabange kahle. Sukuma uthathe ikhefu lomsebenzi njalo emahoreni ambalwa uma kungenzeka. Isibonelo, zama ukuhamba uzungeze ihhovisi lakho noma indawo osebenza kuyona ngenkathi uthatha leyongcingo futhi ungazama lezi zivivinyo ongazenza edeskini lakho.

4. Gcina indawo yakho yokusebenza ikhanya

Uma usebenza emini, gcina imisebe yakho yamawindi yasemsebenzini ivulekile ukuze kungene ukukhanya kwelanga. Uma usebenza lapho kumnyama noma kufiphele, vula amalambu ukuze akusize uhlale uphapheme futhi uqaphile.

5. Phuza amanzi

Ukuthumela i-caffeine kungakunika umfutho wamandla wesikhashana, kepha ukuphuza amanzi kulo lonke ushintsho lwakho kunempilo kakhulu futhi kuyasebenza ekugcineni uqaphele. Lokho kungenxa yokuthi ukuphelelwa amanzi emzimbeni kungenza kube nzima kakhulu kuwe ukugxila emsebenzini wakho.

6. Phuza i-caffeine kusenesikhathi lapho usebenza khona

Ukusebenzisa enye i-caffeine ekuqaleni kokushintsha kwakho kungakhulisa ukuqwashisa kwakho ekuqaleni kosuku lwakho. Qiniseka ukuthi uyisebenzisa kuphela ekuqaleni kokushintsha kwakho, noma kunjalo. Ukwenza ikhafeyini sekwephuzile kungaphazamisa ikhono lakho lokulala ngemuva komsebenzi.

7. Gcina ukudla okulula kuseduze

Ukudla ukudla okulula okunempilo emini kungasiza ekugcineni ushukela wegazi lakho - nokunaka kwakho - kungazinzile usuku lonke. Bheka ukudla okunenhlanganisela yamaprotheni, ama-carbohydrate, namafutha anempilo. Izinketho ezinhle zokudla okulula zifaka:

• ibhotela lamantongomane nabaqhekezi bakakolweni
• i-granola ne-yogurt
• amantongomane nezithelo
• ingane izaqathe noshizi

Gwema ukudla ukudla neziphuzo ezinoshukela ongeziwe, njengoswidi, imigoqo yamandla nesoda.

8. Susa izinto ezilula endleleni

Kungaba nzima ukugxila emisebenzini eyinkimbinkimbi lapho ukhathele. Uma kungenzeka, qedela imisebenzi elula uma ukhathele, njengokuphendula kuma-imeyili, ukufaka amadokhumenti, noma ukuhlela kabusha ideskithophu yekhompyutha yakho. Imvamisa amandla akho azobuya njengoba uqedela le misebenzi elula.

9. Sebenzisa iphunga elinika amandla ukukuvusa

Gcina amakhandlela anamakha noma i-oyela ebalulekile edeskini lakho. Bheka amakha aqinile futhi anika amandla, njenge-jasmine, i-citrus, noma i-peppermint. Ungaphinda ugcobe uwoyela obalulekile ezandleni nasemathempelini akho ukukugcina unamandla.

Thenga okokuhambisa uwoyela obalulekile namafutha abalulekile manje.

10. Vula amanye amashuni

Ukulalela umculo ozwakalayo, onika amandla njenge-rock noma i-pop kwesinye isikhathi kungasiza ukukhuphula izinga lamandla akho. Uma usebenza endaweni okwabelwana ngayo, qiniseka ukuthi ufaka ama-headphone ukuze ungaphazamisi osebenza nabo.

Indlela yokuphila iyashintsha ukwenza kube lula ukuhlala uphapheme

Izeluleko ezingenhla zilungisiwe kahle zesikhashana ukuthi uhlale uphapheme emsebenzini. Kepha ukusiza ukuhlala uqaphile emsebenzini esikhathini esizayo, udinga ukwenza ushintsho empilweni yakho yansuku zonke.

Nazi izinguquko eziyisikhombisa zendlela yokuphila ezingasiza ukukhulisa ikhwalithi yokulala kwakho, okwenze kube lula kuwe ukuthi uhlale uphapheme emsebenzini.

1. Gwema ukukhanya ngaphambi kokulala

Ukukhiqizwa komzimba wakho kwe-melatonin, okusiza ukulala, kuthonywa ukukhanya nobumnyama. Kungaba yinselele, ikakhulukazi kubasebenzi bamashifti, ukugwema ukukhanya ngaphambi kokulala. Ukukhanya kwelanga kungenza umzimba wakho uzizwe unamandla amakhulu uma uzama ukushaya umoya.

Nciphisa ukuvezwa kwakho ekukhanyeni ngaphambi kokulala ngokunciphisa isikhathi sakho sesikrini kusuka ku-TV yakho noma kumakhalekhukhwini. Ngaphezu kwalokho, zama ukugqoka isifihla-buso samehlo noma ukulengisa izithunzi ezimnyama emafasiteleni akho uma ukukhanya kwelanga kukugcina lapho uzama ukulala.

2. Gwema ukudla izikhuthazi ngaphambi kokulala

Ungadli i-caffeine noma ezinye izikhuthazi phakathi nengxenye yesibili yeshifu yakho. Ukwenza kanjalo kungenza kube nzima kakhulu ukuthi uwe futhi uhlale ulele ngesikhathi sokulala.

3. Yenza ikamelo lakho lokulala lithule

Vala yonke imishini ye-elekthronikhi, njenge-TV yakho, bese usebenzisa okokufaka ezindlebeni ukugcina ikamelo lakho lokulala lithule. Sebenzisa umshini womsindo omhlophe ukuminza kakhulu noma imisindo ephazamisayo uma kunesidingo.

4. Yenza i-napping ingxenye yenqubo yakho

Ukusetha uhlelo lwe-nap kungasiza ukulawula ukulala kwakho.

5. Nciphisa izinguquko zakho zokushintsha

Ukushintsha kokushintsha kaningi kwenza kube nzima ngomzimba wakho ukuzivumelanisa. Beka umkhawulo kulezi zinguquko lapho kungenzeka.

6. Naka umzimba wakho uma kuziwa ekuzivocavoca umzimba

Ukuzivocavoca umzimba kuyasiza ekukhuthazeni ukulala. Kodwa-ke, kwabanye abantu, ukuzivocavoca ngaphambi kokulala kungenza kube nzima ukulala. Kwabanye, ukuvivinya umzimba kungenzeka kungathinti izindlela zabo zokulala. Yazi umzimba wakho nokuthi yini ezwa kangcono kakhulu.

7. Gwema ukubhema nokuphuza ngaphambi kokulala

Le mikhuba ingenza kube nzima kakhulu kuwe ukulala nokulala.

Ukubhekana nokukhathala emsebenzini

Ukuzizwa ukhathele emsebenzini kungenza usuku lwakho lomsebenzi lungakhiqizi futhi lungabi mnandi kakhulu. Ngenhlanhla, kunezinto ongazenza namuhla ukusiza ukukwenza uzizwe ungalali ngokwengeziwe futhi uqaphe ngokwengeziwe emsebenzini. Ukwenza izinguquko ezithile zendlela yokuphila ukukhuthaza ukulala ngemuva komsebenzi kuzokusiza ukuthi uhlale uqaphile emsebenzini esikhathini eside futhi.