Ungahlala kanjani uphapheme ngenkathi ushayela amabanga amade noma ebusuku

-Delile

• Shayela nomngani
• Lala ngaphambi kwesikhathi
• Beka ezinye izingoma
• Yiba ne-caffeine
• Izingozi zokushayela ukozela
• Ukuyeka nini ukushayela
• Zivikele wena nabanye
• Ezinye izinketho zokuhamba okufanele uzicabangele
• Ukuthatha ukhiye

Ukushayela ukozela kungabonakala njengokuyingxenye yokuphila kwabaningi bethu abaya emsebenzini noma bashayele imali ukuze baziphilise. Ukozela okuncane kungalungiswa ngamasu athile okushayela.

Kodwa-ke, kubalulekile ukwazi ukuthi ukushayela ngenkathi ulele kungaba yingozi njengokushayela uphuzile noma udle izidakamizwa.

Qhubeka ufunda ukuze ufunde ukuthi yini ongayenza ukulwa nobuthongo futhi uhlale uphapheme ngenkathi ushayela, izimpawu zokuthi udinga nini ukudlula lapho ngokushesha, nezinye izindlela zokuhamba ongazicabangela uma uvame ukuzithola ukhathele kakhulu ukushayela.

Shayela nomngani

Kwesinye isikhathi, udinga nje ukulala kancane kwamandla ukuze ukwazi ukuqhubeka.

Zama ukushayela nomngani, ikakhulukazi uma unesikhathi eside sokuhamba noma usohambweni lomgwaqo, ukuze ukwazi ukucisha imithwalo yemfanelo yokushayela lapho omunye wenu ezozela.

Leli isu elijwayelekile elisetshenziswa abashayeli abahamba isikhathi eside, ikakhulukazi abantu abahamba ngezinqola zogandaganda ezweni lonke amahora afinyelela kwangu-12 kuye kwangama-15 ngosuku olulodwa.

Futhi leli isu elihle okufanele ulibheke uma uhlala eduze kwanoma ngubani osebenza naye noma unabangani noma amalungu omndeni nawo ashayela lapho udinga ukuya khona.

Lala ngaphambi kwesikhathi

Akukho okungathatha indawo yokuphumula okuhle - noma ngabe kungamahora ambalwa (noma imizuzu embalwa!).

Okokuqala nokubaluleke kakhulu, zama ukuthola inani elifanele lokulala ukuze uphumule kahle ku-drive yakho nakulo lonke usuku.

Kodwa uma lokho kungenzeki, thatha isihlwathi okungenani imizuzu engu-15 kuya kwengu-30 ngaphambi kokuba ushayele. Ngokuya nge-a, ngisho ukulala kancane kungakutholela ukulala okuhamba kancane nokuhamba kwamehlo okusheshayo (REM) okudingayo ukuze uzizwe uvuselelekile futhi uqaphile.

INational Sleep Association iphakamisa ukuthi ukulala ngaphambi kokushayela kungenza okuningi ngesimo sakho sengqondo ngesikhathi sokushayela.

Beka ezinye izingoma

Omunye umculo wakho owuthandayo ungakusiza ugxile futhi uhlale uqaphile.

Dlala ezinye izingoma owazi amagama kuzo ukuze ukwazi ukucula kanye nokuvuselela ubuchopho bakho. Noma gqoka okuthile okunomdlandla ukuze ukumpontshe futhi uvuke.

Noma ngabe owakudala noma owezwe, i-funk noma i-folk, i-mákina, noma i-metal, umculo uxhunyaniswe nokuqwashiswa kwengqondo, okungakusiza ukuthi uhlale ugxile emgwaqweni.

Yiba ne-caffeine

I-caffeine iyisikhuthazi esithandwa kakhulu emhlabeni (futhi esisemthethweni). Kungakudlulisa kwezinye izingxenye eziningi zosuku lwakho ezikwenza wozele, ngakho-ke kungani ungazami ngenkathi ushayela?

Kutholakale ukuthi ngisho inkomishi eyodwa yekhofi ingasiza ekwehliseni imiphumela yokuncishwa ubuthongo, okungakwenza ukozele lapho ushayela.

Kutholwe ukuthi i-caffeine inganciphisa nengozi yakho yokushayiseka kuma-drive amade.

Izingozi zokushayela ukozela

Ukushayela ukozela kungaba yingozi njengokushayela uphuzile.

Kutholwe ukuthi ukozela ukushayela kudale ukukhubazeka okufanayo nokushayela uphuzile. Inciphise imisebenzi eminingana esemqoka yomzimba edingekayo ekushayeleni okuphephile, kufaka phakathi:

• ukushaya kwegazi
• isilinganiso senhliziyo
• ukunemba kokubona
• ikhono lamehlo lokuzivumelanisa nobumnyama
• isikhathi sokuphendula emisindweni
• isikhathi sokuphendula kumalambu
• ukuqonda okujulile
• ikhono lokuhlola isivinini

Uma uvame ukuzithola usozela ngenkathi ushayela, kufanele ucabange ukukhuluma nodokotela wakho. Kungase kuhlotshaniswe nesimo sezokwelapha, njenge-apnea yokulala.

Ukuyeka nini ukushayela

Kwesinye isikhathi, la macebo awasebenzi ngoba ingqondo nomzimba wakho kumane nje kukhathele kakhulu ukusebenzisa imoto.

Nazi ezinye izimpawu zokutshela ukuthi kufanele uyeke ukushayela ngokushesha:

• Uzamula ngokungalawuleki futhi kaningi.
• Awukhumbuli idriving amamayela ambalwa.
• Ingqondo yakho ihlala izula futhi ungagxili kokwenzekayo eduze kwakho.
• Amajwabu amehlo akho azizwa esinda kunokwejwayelekile.
• Uzwa ikhanda lakho liqala ukutsheka noma awe eceleni.
• Ngokushesha uqaphela ukuthi usudlulele komunye umzila noma ngaphezulu komucu wokuduma.
• Umshayeli komunye umzila ushaya i-hks kuwe ngokushayela ngokungafanele.

Zivikele wena nabanye

Uma uqaphela eyodwa noma ngaphezulu yalezi zinto ngenkathi usendleleni, nakhu ongakwenza ukuze uzivikele wena nabanye:

1. Donsa ngokushesha ngangokunokwenzeka.
2. Thola indawo ethule lapho ungapaka ngokuphepha futhi ungaphazanyiswa umsindo noma abanye abantu.
3. Khipha ukhiye kule moto futhi ukhiye iminyango yakho.
4. Thola indawo entofontofo emotweni yakho ukuzumeka.
5. Vumela ukulala okungenani imizuzu engu-15 kuye kwengu-20. Uma ungajahile, lala uze uvuke ngokwemvelo.
6. Vuka bese uqhubeka nosuku lwakho noma ubusuku.

Ezinye izinketho zokuhamba okufanele uzicabangele

Uma uthola ukuthi uyozela ngemuva kwesondo, ungahle uthande ukubheka ezinye izindlela zokufika lapho udinga ukuya khona.

Nazi ezinye izinketho zokuhamba okufanele uzicabangele:

• Yabelana ngokuhamba nomngani, osebenza naye, ofunda naye, noma omunye umuntu oshayela lapho udinga ukuya khona.
• Hamba lapho uya khona, uma kuseduze ngokwanele futhi kuphephe ngokwanele ukwenza njalo.
• Hamba ngebhayisikili. Ibandakanya kakhulu umzimba wakho wonke nokuzivocavoca okuhle. Qiniseka ukuthi ugqoka isigqoko sokuzivikela futhi uthole umzila olungele ibhayisikili.
• Sebenzisa izinhlelo ze-scooter noma ze-bikeshare uma idolobha lakho libanikeza.
• Thatha ibhasi. Kungahamba kancane, kepha ungaphumula, uvale amehlo akho, futhi wazi ukuthi usula imigwaqo yezimoto ezeqile ne-exhaust.
• Hamba esitimeleni, ujantshi omncane, noma inqola, ikakhulukazi uma uhlala endaweni eminyene yasedolobheni enamanethiwekhi wesitimela abanzi njengeNew York City, Chicago, noma eLos Angeles.
• Sebenzisa uhlelo lokusebenza lwe-rideshare njengoLyft.Lezi zinsizakalo zingabiza ngandlela-thile, kodwa zilungele amabanga amafushane futhi zingakongela imali ngentengo yemoto, igesi, nokugcinwa kwemoto.
• Shayela itekisi uma kunezinkampani zamatekisi endaweni yangakini.
• Joyina i-carpool noma i-vanpool. Buza umqashi wakho noma isikole ukuthi banikela noma baxhasa ngezinhlelo zokushayela ezabiwe ngokuhlanganyela.
• Sebenza ukude, uma umqashi wakho ekuvumela, ukuze ungadingi ukushayela usuku nosuku.

Ukuthatha ukhiye

Ukushayela ukozela akuphephile. Kungaba yingozi kakhulu kunokushayela uphuzile.

Zama amanye amasu la ukuze uzigcine uphapheme lapho ushayela. Futhi, unganqikazi ukubheka ezinye izindlela zokuhamba uma uthola ukuthi uyozela lapho ushayela.