Amathiphu 10 Okuhlala Uphapheme Uma Uzwa Ukulala

1 -

Thola ubusuku obuhle bokulala

Ukuzivikela okungcono kakhulu ekubhekaneni nokulala ngokweqile kwansuku zonke kuthola ubuthongo obuhle. Kunezimbangela eziningi ezingabangela ukulala, kodwa okuvame kakhulu ukuthi akutholaki ukulala ngokwanele . Lokhu kunqanda ukulala kuyokwandisa isifiso sakho sokulala futhi kungakwenza ubuthwe ngesikhathi esibi. Ngaphezu kwalokho, noma yikuphi ukuphazamiseka kwengqondo yokulala nakho kungabangela izinkinga zihlale ziqaphile.

2 -

Thatha ama-Breaks Frequent

Ukunakekelwa okuqhubekayo, okuqhubekayo nokugxila kungakwenza uzizwe ukhululekile. Eqinisweni, ikhwalithi yomsebenzi wakho kungenzeka ukuthi ihlupheke futhi uzokwazi ukwenza amaphutha. Ukunciphisa lezi zindlela, kunconywa ukuthatha ikhefu elifushane uma usebenza. Lezi ziphazamiso zizovumela ukubuyela ekugxilweni okuqhubekayo.

3 -

Yidla i-Caffeine

I-Caffeine iyindlela ephumelela kakhulu, engabizi kakhulu yokuthuthukisa ukuphaphama. Kuyinto evusa amadlingozi. Okwesibili kuphela emanzini, iziphuzo zohlobo lwe-caffeinated ingenye yezinto ezivame uketshezi emhlabeni. Ikhofi, itiye, ushokoledi oshisayo, ne-soda yizinketho ezithandwayo. I-caffeine ingatholakala futhi ekudleni okuthile, njenge-chocolate. Ukusetshenziswa ngokweqile kwe-caffeine kungase kube nemiphumela emibi kakhulu, njengokushaya kwenhliziyo okusheshayo, ukwesaba, noma ukukhanda ikhanda.

4 -

Iminye imisebenzi yakho

Uma unenkinga yokuhlala uphapheme, ungathola ukuthi kuyasiza ukushintsha imisebenzi yakho. Ukuphula amaphrojekthi amakhulu kumisebenzi encane futhi usebenza kuzo ngamafuphi, ukuqhuma okuhleliwe kungakuvumela ukuthi uvelise ngokwengeziwe. Ukuhlushwa okugxilile kungabangela intela, kodwa ngokushintsha ukugxila kwethu singakwazi ukulalelisisa imisebenzi emisha esenzayo.

5 -

Phuma ukuze uthole ukukhanya okunye kanye nomoya omusha

Izimo zemvelo zingaba nethonya elikhulu ekuzuzeni kwethu ukuhlala siphapheme. Kulabo abane- discadian disorders noma isiyaluyalu se- seasonal affective (SAD), ukuvezwa okuhle ngesikhathi esifanele ekukhanyeni kwemvelo, noma ngisho nokusetshenziswa kwebhokisi elikhanyayo , kungasiza kakhulu. Kuwo wonke umuntu, isigqi somzimba wethu sithembele ekuvezweni kwezimo zemvelo, okubaluleke kakhulu ukukhanya. Ngakho ukuphuma ukuze uthole umoya omusha ngesikhathi sokulala kungase kuzuze.

6 -

Cambalala

Uma ulwela ukulala ngokweqile, ukuphumula okulula okuhlinzekwa yi- nap kungase kuvuselele amabhethri akho. Ucwaningo lubonise ukuthi ama-naps ayisiza ekuthuthukiseni ukufunda nokukhumbula. Imiphakathi eminingi ihlanganisa ukuphumula kwemini emisebenzini yabo yansuku zonke. Ukuncipha okuncane kunemizuzu engu-15 kuya kwengu-20 kuvame ukukhetha. Ama-naps amakhulu (amahora amaningi ahlala njalo) akhombisa ukuthi ungase ungatholi ngokwanele ukulala ebusuku noma ukuthi kungenzeka ube nesifo sokulala.

7 -

Yiba ne-Snack

Iningi labantu liyadla futhi liphuze ngokweqile kulo lonke usuku, futhi ukudla okulula okulungiswe isikhathi kungasiza ekuhlale uphapheme. Ungenza kahle ukukhetha ukuhamba okulula futhi unciphise izingxenye. Ukudla okuqukethe ushukela kanye ne-caffeine kungakunika ukukhuthazwa okudingekayo. Khumbula ama-kilojoule angeziwe, noma kunjalo, njengoba lokhu kungase kuqhubekele kuwe ngokuhamba kwesikhathi futhi kuholele ekuzuzeni isisindo.

8 -

Ukuzivocavoca bese Usebenza

Ezimweni eziningi, cishe uzizwa ulele lapho uhlanganyela emisebenzini ehlala phansi. Ukuhlala ekamelweni lesigungu, ukushayela amabanga amade, noma ukusebenza ku-cubicle yakho kungenza ulale. Ngokuvamile uma uthola udoti uma uhamba, uhlanza indlu, noma ugijima, ngaphandle uma unezinkinga zokuhamba .

Ukuthatha ikhefu emisebenzini ehlala phansi ngokuzivocavoca noma ukwenza ezinye izinto zokuzibandakanya kuzosiza ekunciphiseni ukulala. Uma ubuyela emsebenzini wakho wangaphambili, ukucabanga kwakho kuzocaca futhi uzoba nomuzwa wokuthi uzizwa ungapheli kancane.

9 -

Gcina indawo ipholile

Uma uke wathola ukuphuma emakamelweni okufudumele kakhulu, ngokuqinisekile uyazibona izinzuzo zokugcina izinto kancane ohlangothini olupholile. Indawo yethu ingaba nethonya elikhulu ekubuthongeni kwethu kanye nokukwazi kwethu ukuhlala siphapheme. Ngokunciphisa izinga lokushisa (kuze kube sezingeni elingaphakathi, mhlawumbe ama-degrees angu-68 noma ngisho namazinga ambalwa apholile), kuzokusiza ukuba uhlale uqaphile.

10 -

Njengendlela yokugcina, cela udokotela wakho mayelana nokuvuselelwa kwemithi.

Ukhetho lokugcina kufanele kube ukusetshenziswa kwemithi kadokotela ebizwa ngokuthi izikhuthazo. Le mithi ingafaka uRitalin , Provigil noNuvigil . Benza ngezindlela ezehlukene ebuchosheni ukugqugquzela ukunakwa nokuqapha. Nokho, bangaba umlutha, futhi abavame ukusetshenziselwa ukuphatha ubuthongo obukhulu ngokweqile. Kwezinye izifo zokulala, ezifana ne- narcolepsy noma i- apnea enkulu yokulala , zingase zikhonjiswe, kanye nakwezinye izimo ezifana nokukhathala okuhambisana ne-multiple sclerosis. Uma ufisa ukusebenzisa le mithi, kufanele uxhumane nodokotela wakho.