Ungahlala Kanjani Ubusuku Bonke

-Delile

• 1. Zijwayeze
• 2. I-caffeine
• 3. Kodwa gwema iziphuzo ezinika amandla
• 4. Thatha isithongwana
• 5. Sukuma uhambe
• 6. Thola amalambu akhanyayo
• 7. Sebenzisa amadivayisi akho
• 8. Hlamba
• Thola usuku olulandelayo

Kwesinye isikhathi ubusuku obusabekayo abunakugwenywa. Mhlawumbe unomsebenzi omusha wokusebenza ubusuku bonke, yisonto lokugcina, noma wenza iphathi ye-sleepover. Akunandaba nezizathu zakho, ukuhlala ubusuku bonke kunzima.

Amaphethini wokulala komuntu alandela isigqi semvelo se-circadian. Isigqi sakho se-circadian sifana newashi langaphakathi elithinta indlela ocabanga ngayo, ozizwa ngayo, futhi oziphatha ngayo usuku lonke. Isigqi se-Circadian sisuselwa ekukhanyeni noma ebumnyameni bemvelo yakho.

Lapho ubuchopho bakho bubona ubumnyama ngaphandle, umzimba wakho uqala ukukhipha i-hormone ebizwa ngokuthi i-melatonin. IMelatonin ikwenza wozele futhi ulungiselele umzimba wakho ukulala.

Ukulala ubusuku bonke kusho ukulwa nale nqubo yemvelo, engenzima nje kuphela, kepha futhi engenampilo. Ukuncishwa ubuthongo kungathinta ikhono lakho lokufunda nokugxila. Kungaba yingozi ngisho. Ngo-2013, kwakukhona okungenani izingozi zezimoto ezidalwa wukushayela.

Uma kufanele ulale ubusuku bonke, amathiphu alandelayo angakusiza ukwenze ngokuphepha.

1. Zijwayeze

Indlela elula yokulala ubusuku bonke ukusetha kabusha iwashi lakho langaphakathi. Lokhu kungathatha isonto elilodwa, kodwa kungenzeka. Ungaba nobuthongo obukhulu ekuqaleni, kepha umzimba wakho uyabamba.

Uma ushintshela ekusebenzeni kwasebusuku, nikeza umzimba wakho izinsuku ezimbalwa zokuzijwayeza. Isigqi sakho se-circadian sisathembele ekukhonjisweni kokukhanya, ngakho-ke qiniseka ukuthi ulele egumbini elimnyama kakhulu emini. Amakhethini okucima ugesi namasiki wamehlo asiza ngokukhethekile.

2. I-caffeine

I-caffeine iyindlela yokuthwebula ewusizo futhi ingakhuphula ukuqapha kwakho. Kuyasiza ukulwa nenye yezinto zemvelo ezikhishwa ngumzimba wakho ukuze zikwenze wozele.

bathole ukuthi imithamo elinganiselayo ye-caffeine (600 milligrams [mg] noma izinkomishi ezingaphezu kwezine zekhofi) ingathuthukisa ikhono lakho lokucabanga nokwenza imisebenzi, kodwa imithamo ephezulu (900 mg noma ngaphezulu) inomphumela ohlukile. Ukweqiwa okuphezulu kwe-caffeine kungadala izimpawu ezinjengokukhathazeka nokuqhaqhazela okwenza kube nzima ngawe ukugxila.

Ukuze uhlale ubusuku bonke, ungathembeli kumthamo owodwa omkhulu we-caffeine. Ikhofi eliningi kakhulu lingaholela ekuphatheni isisu. Esikhundleni salokho, zama ukuthatha amanani amancane amancane ubusuku bonke njenge-espresso shots, amaphilisi e-caffeine, noma i-caffeine gum.

3. Kodwa gwema iziphuzo ezinika amandla

Iziphuzo zamandla ziqukethe amanani ahlukahlukene e-caffeine, ngokuvamile alingana nenkomishi yekhofi eyodwa kuya kweziyisihlanu. Futhi aqukethe i-guarana, isithako esiqukethe ne-caffeine, eyenza inani eliphelele le-caffeine liphakeme kunalokho elivela kulo.

Uma usebenzisa iziphuzo zamandla, kunzima ukwazi kahle ukuthi ingakanani i-caffeine oyiphuzayo, futhi imithamo ephezulu ngokweqile ye-caffeine ingaba yingozi. Ziyingozi ikakhulukazi uma zixutshwe nezidakamizwa noma utshwala. Ngo-2011, bangaphezu kuka-20 000 abantu abaya egumbini lezimo eziphuthumayo ngenxa yeziphuzo zamandla.

4. Thatha isithongwana

Ukuthatha uchungechunge lwamathongo amancane ubusuku bonke kungakusiza ukuthi uhlale uqaphile. Yize kungalingani nokulala okugcwele ebusuku, ukulala okufishane kungabuyisa. Iningi labasebenzi abasebenza ubusuku bonke bathola ukuthi ukulala kunciphisa ubuthongo nokwenza ngcono ukusebenza.

Zama ukubamba imizuzu engu-15 kuya kwengu-20 yokulala ngesikhathi sekhefu. Uma ushayela ubusuku bonke, donsela endaweni yokuphumula ukuze ulale kancane.

5. Sukuma uhambe

Ukuzivocavoca nsuku zonke kukusiza ukuthi ugcine uhlelo lokulala olunempilo, kepha ochwepheshe bancoma ukugwema ukuzivocavoca ebusuku, uma ufuna ukulala kahle ebusuku. Lokho kungenxa yokuthi umzimba wakho ukhiqiza amandla amaningi uma uzivocavoca, okungakugcina uphapheme.

Uma uzama ukungalali ubusuku bonke, zama imizuzu engama-30 kuye kwengama-40 yokuzivocavoca nge-aerobic. Uma ungafuni ukuzivocavoca umzimba, zama ukusukuma uzulazule. Hambela emuva naphambili imizuzu eyi-10, thatha uhambo lokuya ngaphandle, noma wenze amajeki ambalwa weqayo.

6. Thola amalambu akhanyayo

Ubumnyama bukhomba umzimba wakho ukukhipha i-melatonin, i-hormone ekwenza uzizwe ulele. Olunye ucwaningo luthole ukuthi ukusebenzisa amalambu akhanyayo ebusuku nokudala ubumnyama emini kungasiza abasebenzi abasebenza ebusuku ukuthi basethe kabusha isigqi sabo se-circadian.

Thola isibani esingasabalalisa ukukhanya kabanzi kulo lonke igumbi. Bheka isibani se-LED esingalingisa ukukhanya kwelanga. Lokhu kufanele kukusize ukuthi uhlale uphapheme isikhathi eside.

7. Sebenzisa amadivayisi akho

Izinto zakho zobuchwepheshe, ezihlanganisa ama-laptops, amathebulethi, ama-TV nezingcingo, zikhipha okuthile okubizwa nge- “light blue.” Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa kumadivayisi akho kungabambezela ukukhishwa kwe-melatonin, i-hormone yokulala. Lokhu kungakuvimbela ekubeni wozele.

Ukuze uzigcine uphapheme, sebenzisa idivayisi ongaxhumana nayo. Zama ukudlala imidlalo yevidiyo kukhompyutha noma ithebhulethi yakho. Lapho ukukhanya okuluhlaza okwesibhakabhaka kusondela ebusweni bakho, uyozizwa uphapheme ngokwengeziwe.

8. Hlamba

Ukugeza ngamanzi abandayo noma asivivi kungakusiza uvuke lapho uqala ukukhathala. Uma ungafuni ukugeza, ukusakaza ubuso bakho ngamanzi abandayo kungasiza. Ukuxubha amazinyo kungakwenza uzizwe uqabulekile.

Thola usuku olulandelayo

Ukuhlala ubusuku bonke akukuhle kuwe futhi kufanele kwenziwe kuphela njengesinqumo sokugcina. Ngemuva kokuhlala ubusuku bonke, uzozizwa usozela kakhulu. Zama ukwenza ukulala ngakusasa.