Indlela Yokuvusa Iphumula Ekuseni

Njengoba umuntu angafakazela, kulula ukuvuka ngemva kokulala ubusuku obuhle. Isifiso sokubuyela emuva ekulaleni (okubizwa ngokuthi i- sleep inertia ) siyokwehliswa kakhulu uma uthola ukuphumula okwanele. Abantu abadala badinga amahora ayisishiyagalombili okulala, kodwa inani oyidingayo lingase lihluke, futhi izidingo zakho zokulala zingenziwa kalula. Kuyasiza futhi ukulandela imihlahlandlela jikelele yokulala okungcono .

Nazi ezinye izindlela zokuvusa ukuphumula ekuseni.

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Phuza i-Caffeine

Izigidi zethu ziqala usuku lwethu ngesiphuzo se-caffeinated futhi lokhu kuyindlela enhle kakhulu yokuvuka. Kungakhathaliseki ukuthi ujabule njengekhofi, itiye, ushokoledi oshisayo, i-soda pop, noma ngisho nokuphuza amandla, i-jolt ye-caffeine ingaba nezakhiwo eziwusizo zokuqapha. I-caffeine ivimbela i- adenosine yamakhemikhali eyenza sizizwe silele. Nakuba kungase kube nemiphumela emibi kakhulu ekusetshenzisweni kwe-caffeine, lezi zibuhlungu kakhulu. Ngenxa yesikhathi esincane sokuphila, imithelela eminingi izophela phakathi kwamahora angu-5 kuya kwangu-6.

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Lahle i-Alarm Clock

Ngisho nasezigabeni ezijulile zokulala , iwashi le-alamu lizokubuyisela emuva ekuzileni. Njengengxenye yemihlahlandlela engcono yokulala , kungase kunconywe ukuthi ungasebenzisi iwashi le-alamu . Kubantu abaningi, iwashi le-alamu liholela ekutheni ubuthongo bulele. Kodwa-ke, njengoba iningi lethu linezibopho zasekuseni (futhi singase singavuki isikhathi ngenye indlela) iwashi le-alamu liyingxenye ebalulekile yemizila yethu yansuku zonke.

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Thola Ukukhanya Kwokukhanya

Nakuba kungaba nzima kuncike ngesikhathi sonyaka nendawo yakho, ukukhanya kokukhanya kokusa kungaba nemiphumela emihle ekukhuthazeni ukuvuka. Imizimba yethu ilandela isigqi semvelo kanye nokukhanya kunomthelela oqine kakhulu kulewashi yezinto eziphilayo . Kungcono ukujabulela ukukhanya okuqondile kunokuba ukhanyise ngqo elangeni. Ukusetshenziswa kwamabhokisi okukhanya kanye ne-phototherapy kungalingisa le miphumela emihle.

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Sebenzisa izikhuthazo zokubhalisa

Kubantu abanobudlova obukhulu, ukulala ngokweqile ukulala kwansuku zonke ukusebenzisa imithi yokuvuselela imithi kungadingeka ukuvusa nokusebenza usuku lonke. Ukulala ngokweqile ezinkingeni zobuthongo ezifana ne- narcolepsy noma i- apnea enkulu yokulala ingase iphathwe ngalezi zikhuthazo. Izikhuthazo zingase zisetshenziswe abasebenzi basebusuku. Lezi zikhetho zihlanganisa uRitalin , Provigil, noNuvigil futhi zingase zibe usizo ezimweni ezihlukile.

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Londoloza I-Schedule Yesevisi Yokulala

Imizimba yethu ikhetha ukulandela amaphethini avamile kanye nokuziphatha kwethu kungagcizelela lezi zilinganiso zemvelo. Ngokulala futhi sikhuphuke ngesikhathi esifanayo nsuku zonke singakwazi ukuqinisa isifiso sethu sokulala. Kulabo abanesisindo sokulala somjikelezo we-circadian , lokhu kungaba nzima nakakhulu. Kodwa-ke, uma uvuka ngesikhathi esifanayo nsuku zonke - kuhlanganise namavikisonto - lokhu kuzoba lula ukukwenza.

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Phatha Izinkinga Zakho Zokulala

Uma ubhekene nenye yezinkinga ezihlukahlukene zokulala , lokhu kungase kuthinte kabi ikhono lakho lokuvuka ekuseni. Lokhu kungenzeka uma ubuthongo ngokweqile kusuka ebusweni obungenalutho njengoba kungase kwenzeke ngenxa yokuqwashisa noma i- apnea yokulala . Ngaphandle kwalokho, uma une- circadian isiginci sokulala sokulala njengokubambezeleka kwesigaba sokulala se-syndrome, kungase kube nesifiso sokulala futhi silale. Kulezi zimbongolo ebusuku, lokhu kuzoba nomphumela omubi. Ngokufuna ukuhlolwa okufanelekile nokwelashwa kwanoma yisiphi isifo sokulala, ungathola kulula ukuvusa ekuseni.

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Ukuzivocavoca bese Usebenza

Uma unenkinga yokucima ubuthongo engqondweni yakho bese uqaqa-uqala usuku lwakho, ungase ufune ukusebenza ngento yokuqala ekuseni. Ukuhlela isikhathi esifushane sokuzivocavoca ekuvusweni kuzokwenza uqaphele umzimba wakho nengqondo yakho. Zama ukuphuma ngaphandle bese uthole umoya omusha. Uzozizwa ungcono usuku lonke futhi ungase ulale kahle ebusuku.

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Yidla ikusasa

Kubonakala sengathi iseluleko esilula, kodwa ukudla kwasekuseni kuyindlela enhle yokuzivuselela. Ngisho nesidlo esincane samanje singakunika amandla amakhulu ukuze uthole usuku lwakho. Uma ufaka ukukhonza kwe-caffeine, ungathola inzuzo eyengeziwe ekudleni kwasekuseni. Kukhona ubufakazi obuhle bokuthi ukudla kungasiphakamisa.

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Vuka Wakho

Indlela engcono kakhulu yokuvuka ekuseni mhlawumbe kunzima kakhulu: vumela uvuke ngokwakho. Lokhu kudinga ukuphumula okwanele kobusuku (ngaphandle kokulahlwa kokulala). Ngokufanelekile, sizobona ukuthi silala kangakanani futhi sihlele amashejuli ethu ukuvumela lokhu njalo ebusuku. Lokhu kungadinga isikhathi sokunethezeka esingaba nayo abaningi bethu, noma kunjalo, kungcono uma ungakwazi ukuyifeza.