Vimbela Ukukhathazeka Kwasebusuku Ngalawa Amathiphu Wokulala Okungcono

-Delile

• Intulo yokubala izimvu.
• Vuma okungenangqondo.
• Thola ukuthi yini okusebenzayo.
• Yeka ukuzama ukuphoqa ukulala.
• Lungisa igumbi lakho.
• Buyekeza kwe-

Kungani ubuchopho bakho buthanda ukukhipha izindaba ezingamanga uma ikhanda lakho selishaye umqamelo? I-IRS izongihlola. Okwami umphathi ngeke ayithande inkulumo yami. I-BFF yami ayizange ingithumelele imiyalezo-kufanele ukuthi uthukuthele ngokuthile. Lezo zinhlungu zekhanda engiqhubeka ngizithola mhlawumbe ziyinto ebucayi.

Uma lokhu kuzwakala njengokuthile okuzabalaza nakho ebusuku, cishe unakho okuningi okubizwa ngokuthi "ukukhathazeka ebusuku." Ngenkathi leli gama lingahle lingabi yisifo esisemthethweni sokuxilongwa kwezempilo yengqondo (yize kungaphazanyiswa-ukukhathazeka ngokweqile kunjalo), ochwepheshe bayavuma ukuthi kujwayelekile ukuthi izinkathazo zikuvuse ebusuku ziphazamise ubuthongo bakho. "Kunezizathu eziningana zalokhu," kusho uJulie Pike, Ph.D., isazi sokusebenza kwengqondo esinelayisense nesazi sokukhathazeka eDurham, eNC. "Okokuqala, kulapho mancane amathuba okuba ube nemisebenzi ehlelekile ongagxila kuyo. Emini, uvamise ukuxazulula izinkinga futhi umatasatasa emisebenzini yempilo yakho yansuku zonke, kodwa ebusuku, kubonakala sengathi kukhona konke. isikhathi sokukhathazeka. "

Izindaba ezinhle ukuthi kunezindlela zokubhekana lapho ingqondo yakho ixhumeke kakhulu ukuthi ungakhathala. Ngezansi, ochwepheshe babelana ngezeluleko zabo ezingcono kakhulu zangaphakathi zokulwa nokukhathazeka kokulala.

Intulo yokubala izimvu.

Uma ulele ebumnyameni, unamehlo amakhulu futhi ukhathazekile, kujwayelekile ukuzama nokubhekana nokukhathazeka ebusuku ngokuzama ukuxazulula inkinga ekuhluphayo. Uma unengcindezi yokuthi kungenzeka ulahlekelwe ngumsebenzi, ungahle uthambekele kuhlu lwemisebenzi eku-inthanethi noma udonse i-imeyili yokugcina evela kumphathi wakho ukubona ukuthi ngabe kukhona yini okuncane okushiwo yilokho akusho. Esikhundleni salokho, zama lokhu: Fingqa ukukhathazeka kwakho ngamagama ayi-10 noma ngaphansi, bese ukuphinda kaninginingi, kusho uPike. Kuthiwani uma ngilahlekelwa umsebenzi? Kuthiwani uma ngilahlekelwa umsebenzi? Kuthiwani uma ngilahlekelwa umsebenzi? Njengoba uqhubeka nokusho, amagama aqala ukuphelelwa amandla futhi ubuchopho bakho buba nesithukuthezi, uyanezela. Lala ngo-3, 2... (Zitholele Okuyinqaba Kakhulu Futhi Ukwelapha Okuqwashayo Kwe-Wacky.)

Vuma okungenangqondo.

Uma kungazelelwe uqala ukucindezeleka ngokuphihliza imoto yakho endleleni eya emsebenzini kusasa-ngoba phakathi kwamabili lokho kuvele kubonakale njengento engenzeka ngempela - qhubeka uzitshela ukuthi kuyindaba nje, kusho uPike. Uma uyiqamba ngaleyo ndlela engqondweni yakho, ubuchopho bakho busebenzisa imininingwane njengento engeyona engokoqobo. Lapho lesi simo singazizwa njengeqiniso, sivumela umzimba wakho ukuba uphumule, ukushaya kwenhliziyo yakho kwehle, nokuthi uzume. (Ungazama Futhi Lamafutha Abalulekile Wokukhathazeka Nokukhululeka Kwezingcindezi.)

Thola ukuthi yini okusebenzayo.

Udinga isu elizokusiza ukuthi uphume ezinkingeni zakho zomcamelo. "Izinto ezihlukene zisebenzela abantu abahlukene, ngakho-ke kungase kudingeke uzame izinto ezimbalwa uze uthole ukuthi yini ekusebenzelayo," kusho uDavid Yusko, Psy.D., isazi sokusebenza kwengqondo eSikhungweni Sokwelashwa Nokufunda Ngokukhathazeka I-University of Pennsylvania's Perelman School of Medicine. "Kungaba izivivinyo zokuphefumula, ukuzindla, ukwelula-noma yini esebenza ukukuphazamisa emicabangweni yakho bese uthulisa umzimba wakho."

Yeka ukuzama ukuphoqa ukulala.

Udinga ukukhohlwa ukuthi ngu-4 ekuseni ngoba uma ulele isikhathi eside embhedeni uthuka iwashi, uzokhungatheka kakhulu. Esikhundleni sokushaya ubuso bakho emqamelweni bese ufuna ukuthi amehlo akho avaleke khona manje, zinike imvume yokuvuka. Gwema ukubuka ifoni yakho noma ukukhanyisa ku-TV - ukukhanya okuluhlaza okwesibhakabhaka okukhishwa kulezi zikrini kuphazamisa ama-hormone akusiza ulale. Kunalokho, funda incwadi noma wenze ijenali. Kuyasiza ukwehlisa umoya nokuphazamisa ingqondo yakho futhi kuyindlela ephumelela kakhulu kunokuzama ukuphikisana nokuqwasha kwakho. (Abanye Abantu Baze Bazame UReiki Ukulwa Nokukhathazeka.)

Lungisa igumbi lakho.

Uma inkinga yakho incane ngokulala nokuningi ngokuvuka bese ungakwazi ukubuyela emuva ngoba ingqondo yakho iqala ukugijima, imvelo yakho ingabekwa icala. (Nansi Indlela Yokwenza Igumbi Lakho Lilungise Ukulala Okungcono.) Ngokuqinisekisa ukuthi igumbi lakho limnyama futhi lisezingeni lokushisa elikahle lokulala, ngethemba ukuthi ngeke unike ubuchopho bakho ithuba lokudumala phakathi nobusuku. Sika noma yimuphi umsindo ongaphazamisa ikhono lakho lokusnuza, futhi.

Buyekeza kwe-