Izinto Ezine ze-Alamu Yefoni Yakho Ngokuphathelene Nempilo Yakho

-Delile

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Sekude kakhulu (kwabaningi) yizinsuku lapho iwashi le-alamu langempela nxazonke lihleli ku-nightstand yakho, lishaya isando salo esincane emuva naphambili phakathi kwezinsimbi ezishintshashintshayo ukukuvusa ngendlela ebabazekayo.

Manje, kungenzeka ukuthi uvuke ku-alamu efonini yakho, engahle ixhunywe eduze kombhede noma ifakwe ngaphakathi eduze kwakho. Ukusebenza kohlelo lwakho lokusebenza lwewashi kubushelelezi, isikhombimsebenzisi asibanga lula, futhi nomsindo ungahlelelwa ukuze ungawudeleli futhi uvuke uthukuthele (sawubona, iringithoni yezwakala). Ayikwazanga ukusiza kakhulu, akunjalo?

Izilungiselelo zewashi le-alamu yefoni yakho nazo zingakukhanyisela ngemikhuba yakho yokulala ejwayelekile. UDaniel A. Barone, MD, isazi sokulala eWeill Cornell Center for Sleep Medicine of New York-Presbyterian Hospital, uchaza ukuthi lezo zilungiselelo zingasho ukuthini empilweni yakho. (Futhi thola ukuthi Uhlelo Lwakho Lokulala Lukuthinta Kanjani Ukuzuza Kwesisindo Sakho kanye Nengozi Yezifo.)

1. Unenkinga yokuvuka. Ingabe uwasetha ama-alamu ngo-7: 00 a.m., 7:04 a.m., 7:20 a.m., nango-7: 45 a.m., wazi ukuthi i-alamu eyodwa nje ngeke yanele ukukuvusa? Khona-ke cishe ujwayelene kahle nokushaya inkinobho yokusnuza, futhi mhlawumbe uyazi ukuthi akukuhle kakhulu kuwe.

"Kuthatha cishe ihora ukuvuka kancane, ngokuya ngama-neurotransmitters obuchopho bakho," kusho uBarone. "Uma uphazamisa leyo nqubo, ama-neurotransmitters asetha kabusha. Lapho ekugcineni uvuka ngo-7: 30 ekuseni, uzizwa ukhathazekile futhi ungasekho." Awutholi imizuzu engamashumi amathathu eyengeziwe yokulala-njengoba akubona ubuthongo bekhwalithi - futhi uvuka uhlanya nakakhulu kunangesikhathi uqala. (Kulelo nothi, Ingabe Kungcono Ukulala ngaphakathi noma Ukusebenza?

Akulona iphutha lakho uma uthanda ukusnuza, kunjalo. "Ukushaya ubuthongo kuzwakala kumnandi! Kukhipha i-serotonin uma ubuyela ekulaleni," kusho uBarone, we-neurotransmitter evame ukuhlotshaniswa nenjabulo. Ngakho-ke duduzekani, ama-snoozer: Anivilaphi, nenza lokho nje umzimba wakho ofuna nikwenze.

2. Uhlelo lwakho lugcwele yonke indawo. Mhlawumbe ifoni yakho isethelwe u-6:00 a.m. njalo phakathi neviki, bese kuba ngu-9:00 a.m. yeyoga ngoMgqibelo, no-11:00 a.m. ngeSonto ngoba lolo usuku lwakho lokuvilapha. "Sincoma ukulala nokuvuka okungaguquki," kusho uBarone, ukuze kusebenze kahle kakhulu. Lokho kusho ukuthi, "uma ungenazo izinkinga, izikhathi ezihlukile aziyona inkinga.

Izinkinga ezinjani? "Ukungakwazi ukusebenza, noma ukudlula osukwini lwakho, ngaphandle kwesidingo esikhulu sokulala," kuchaza uBarone. "Uma [isiguli] siwela phansi etafuleni laso emsebenzini, abaphumuli kahle. Uma bedinga izinkomishi eziyishumi zekhofi ukuze baphile, abaphumuli kahle." Zazi wena nokuthi ukusebenza kwakho okuphezulu kuzwakala kanjani ukuze wenze isiqiniseko sokuthi ulale ngokwanele ukuze ufike lapho. (Iqiniso elijabulisayo: isayensi ithi iningi lethu empeleni lilala ngokwanele.)

3. Uhamba kakhulu. Amafoni amaningi anesistimu encane eyakhelwe ngaphakathi ekuvumela ukuthi uhlole izindawo zesikhathi emhlabeni wonke. Impela, uma ugxumagxuma phakathi kwazo futhi usetha isikhathi sakho sokuvuka samahora angajwayelekile, umzimba wakho uzokhokha inani. "I-Jet lag yinto enkulu," kusho uBarone. "Imvamisa kuthatha usuku noma ubusuku ukuzifaka kabusha ezinhlotsheni zesikhathi esisodwa." Ngakho-ke uma usuka eNew York uye eBangkok uyovakasha iholide (unenhlanhla wena!), Kungase kube yizinsuku eziyi-12 ngaphambi kokuthi uqale ukuzizwa ungumuntu futhi.

4. Unobunzima bokucisha ukuphela kosuku. Ifoni yakho inikeza izigidi zezinhlobo zokuzijabulisa, khona lapho esandleni sakho: izindatshana, umculo, imilayezo evela kubangani bakho, imidlalo, izithombe, nokunye okuningi. Ngakho-ke ungahlala phansi uphinde ubambe ifide nayo ngemuva kokusetha ikholi yakho yokuvuka-okungukuthi, lapho kufanele ngabe ulele.

"Ifoni yakho ikhipha imvamisa yokukhanya okuluhlaza okwesibhakabhaka. Ikhohlisa ingqondo ukuthi ilanga liphumile," kuchaza uBarone. "Ingqondo yakho ivala i-melatonin [ihomoni], engenza kube nzima ukulala." Akuyona nje ifoni yakho evuza lokho kukhanya emehlweni akho, u-Barone ukhomba, kodwa noma iyiphi idivayisi ekhanyisiwe, njenge-TV noma i-e-reader.

Uhlelo lokusebenza olufana no-Checky likwazisa ukuthi uhlola izikhathi ezingaki ifoni yakho, ukuze ubone ukuthi eyakho ikugcina ungalali ebusuku. Uhlangothi olukhanyayo olumangazayo? Uma ugoqa ekuseni bese upheqa ku-Instagram noma ama-imeyili akho ukuze uvuke, uthola imvume kadokotela.

"Uma usebenzisa ifoni yakho kuqala uma uvuka, akuyona inkinga. Eqinisweni, yilokho engikwenzayo nami," kuvuma uBarone. "Uma nje ungahlali embhedeni amahora amathathu, uskrolela kude, futhi ngeke uye emsebenzini." Lokho konke okunye udaba, okufanele futhi ubhekane nalo ASAP. (Okwamanje, zama lezi Izindlela Ezi-3 Zokusebenzisa I-Tech Ebusuku-futhi Ulale Ngokuzwakalayo.)

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