Amathiphu ayisithupha aphezulu wokusebenza okusebenzayo okuphakathi kwamandla omaphakathi
Ukuphahlazeka kungaba yindlela enhle yokuvuselela ingqondo nomzimba wakho, ukwandise umkhiqizo, futhi uthuthukise ubuciko bakho. Ukuphahlazeka kubeka umzimba endaweni ekhululekile, ephikisana nemiphumela yokucindezeleka kwansuku zonke. Ucwaningo luye lwalubonisa ukuthi ukuwazisa kunganciphisa ingozi yakho yokukhathazeka kakhulu kwezempilo njengengozi yokufa ngesifo senhliziyo. Kodwa ukulala ngokuphumelelayo kuwubuciko obuningi njengesayensi.
Akuyona nje noma iyiphi insizakalo yezinsuku ezinikeza izinhlinzeko zezempilo ozizwa njalo ngakho.
Ukuphumula kanye nezigaba ezingu-5 zokulala
Akuwona wonke umuntu olalayo owenziwe olinganayo. Lokhu kuyiqiniso ikakhulukazi ngenxa yezigaba ezinhlanu zokulala , ngasinye esibhekene nezinguquko ezihlukahlukene zomzimba. Uma kuziwa ekuvuneni izinzuzo zokulala, kungokuphathelene nokubhekana nezigaba zokulala ezifanele. Isibonelo, uma ukulala kwakho kukuthatha esiteji sokulala 1 (nje ukukhuphuka) ukuya esiteji sesi-2 (lapho umsebenzi wobuchopho uhamba kancane), uzovuswa uzizwe unamandla futhi uqaphele ngokwengeziwe. Uma ukulala kwakho kukuthatha ngezigaba 3 no-4 ( ubuthongo obunzima ), noma kunjalo, ngeke uvuke kalula futhi mhlawumbe uzozizwa groggy futhi ukhathele. Ukulala kwesigaba 1 ngokuvamile kuthatha imizuzu eyi-10 ngenkathi isiteji sesibili sigcina imizuzu eyishumi. Lokhu kwenza "iminqa yamandla" emaminithi angu-20 kube umkhuba omuhle kubantu abafuna ukuqwashisa nokuthuthukiswa kwamakhono. Kodwa kufanele ulungiselele kanjani umzuzwana wamandla angu-20?
Indlela Yokuphumula Ngokuphumelelayo
Kukhona ukuphikisana okuzungezile ngezeluleko ngendlela engcono kakhulu yokuthatha ukulala. Okwenzekayo ukuthi wonke umuntu uhlukile. Isibonelo, ngenkathi isilinganiso sobude besiteji soku-1 no-2 silala cishe imizuzu engama-20, akuwona wonke umuntu ohamba ngokuzikhandla kusukela kwesiteji esisodwa kuya kwesinye isikhathi esifanayo.
Ukwengeza, kunezinye izici ezingathinta ukusabela komzimba wakho phakathi nosuku lwangaphakathi, njengokungathi ubuthongo obungapheli noma uhlale uphumule ebusuku kusihlwa.
Amandla ayisithupha aphezulu eNap Amathiphu
I-nap enhle kakhulu yilapho ulala khona ngokushesha futhi ulale isikhathi esifushane, ngenkathi usakhula uvuselelekile. Ungakwazi ukuzama amasu omnyama ngezansi ukuze ubone ukuthi yini okusebenzela wena. Nazi izindlela eziyisithupha zokuba umsila wamandla ophumelelayo:
- Khetha Isikhathi Esihle Kunazozonke: Uma ucabanga ukuthi ulandela uhlelo lokulala lokulala ebusuku, isikhathi esiyinhloko sokuhamba kwamandla ngokuvamile kuphakathi nosuku kusukela ngo-1: 00 ntambama kuya ku-3: 00 ntambama lapho izinga lakho lezinsizakalo lifihla ngenxa ukuphakama kwe-hormone melatonin . Zama ukuhlela isikhathi sakho sokuzinikezela phakathi nalawo mahora.
- Gwema Ukulala Ngaphambi Kokulala: Ungase ungakwazi ngaso sonke isikhathi ukuthi ukwazi ukuwazisa phakathi kwamandla phakathi namahora aphakathi nosuku, futhi lokho kulungile. Kodwa uma ungaphuthelwa iwindi lakho le-time prim nap, qiniseka ukuthi ungakunqamuki phakathi kwamahora amathathu okulala njengoba kungaphazamisa ubuthongo obubalulekile obusuku.
- Zinikezela kumaminithi angu-30 Amaminithi : Uma uthatha isikhathi eside kunemizuzu engama-30, ubeka ingozi yokulala ebuthongweni obunzima, okungakushiya uzizwe ukhathele futhi u-groggy. Iningi labantu lithola ukuthi umthamo wabo wamandla omzimba utholakele phakathi kwamaminithi angu-20-30. Abanye abantu baze bathole ama-naps afushane njengamaminithi angu-1 kuya ku-2 ukuze asebenze. Ukuvivinya ngamandla omzimba wezinkathi ezahlukene ukuze uthole ukuthi yini ehamba kahle kuwe.
- Setha i-Alarm: Uma ukhathele, kungaba lula ukulala kudlule umzuzu wakho wamaminithi angu-30. Ukuze ugweme ukulala (nokubuhlungu okungakulandela), setha i-alamu ukukuvusa. Ngenkathi abaningi abazinikezela amandla bezintambo bethi baqeqeshwe ku-nap kuphela isikhathi esabeka eceleni, ngaso sonke isikhathi kungcono kakhulu ukuba necebo lokusekela.
- Khetha ukuKhanya: ezindaweni eziningi zomhlaba, ukuhamba kwelanga phakathi kwamalanga kwenzeka emahoreni elanga, okuyinto engeyona indawo ehle kakhulu yokulala okuphumelelayo. Ukuze unikeze ubumnyama obuhle phakathi nobusuku bemini, sebenzisa imaski ebuso noma umcamelo weso. Ukukhetha ubumnyama akusizi nje ukuthi ulale ngokushesha, kodwa kungenza ukulala kwakho kuphumelele nakakhulu.
- Thola indawo epholile: Njengoba nje ubumnyama bungenza ukuze kube nemisindo ephumelelayo, isikhala sokuthula okuthulile nakho kuyadingeka. Abanye abantu bathola ukuthi badinga ukuthula okuphelele ngokuthumba, ngenkathi abanye bejabulela umsindo omhlophe ongenakuphela ukuthulisa, kepha kungasiza ukuvimba ezinye iziphazamiso. Kungcono futhi ukuqinisekisa ukuthi ngeke uphazamiseke isikhathi sokulala kwakho.
Zama i-Caffeine Power Nap
Nakuba ochwepheshe abaningi bevuma ukuthi ukuhamba kahle okusebenza kahle kungaba yindlela enempilo kunokuthembela kwenye ikomishi yekhofi, abanye abantu bafunga ngokusebenzisa amandla okunyuka okusheshayo kanye ne-caffeine ndawonye. I-"caffeine nap napine," noma njengoba abanye bebiza ngokuthi "nappuccino," kuhlanganisa ukuthola ukuphuthuma okusheshayo kwe-caffeine okulandelwa yi-nap yamandla ngokushesha ngemva kwalokho. Inkolelo ye-caffeine naps yukuthi ukuphazamiseka kokuphazamiseka kwe-caffeine kukhahlela phakathi kwamaminithi angu-10 kuya kwangu-20 emva kokungenwa kwayo kushiya isikhathi esilungile sesevisi yamandla.
Abagqugquzeli be-caffeine naps bathi banomuzwa owengeziwe kusuka ku-nap kanye ne-caffeine evela ekhofi. Abacwaningi eJapane bathola ukuthi lezi zihloko zisebenzisa i-caffeine naphuzu eliphakeme kakhulu ekunciphiseni ukulala nokukhiqiza okwenyuka uma kuqhathaniswa nezifundo ezithintekayo futhi zigeza ubuso bazo noma zilahla futhi zivezwe izibani ezikhanyayo.
Ukuze uzame u-caffeine amandla we-caffeine, engeza isiphuzo esiphuthumayo sekhofi e-caffeinated noma i-espresso (mhlawumbe leyo engenalo ushukela owedlule) kumacebiso aphezulu we-nap naphambi kokungena ku-nap yakho. Ngenkathi ungase uthole ukuthi ukukhushulwa kwe-caffeine kukuvusa, sisakhuthaza ukubeka i-alamu ngesikhatsi sakho se-nap esiphezulu.
Imithombo:
I-Naska A, i-Oikonomou E, i-Trichopoulou A, i-Psaltopoulou T, i-Trichopoulos D. Siesta kubantu abadala abanempilo kanye nokufa kwe-coronary kubantu abaningi. I-Arch Intern Med. 2007 Feb 12; 167 (3): 296-301.
Izikhungo zezempilo zikazwelonke; I-National Heart, i-Lung ne-Blood Institute. Umhlahlandlela Wakho Wokulala Impilo . I-NIH Publication No. 06-5271.
Hayashi M, Masuda A, Hori T. Imiphumela yokuxwayisa ye-caffeine, ukukhanya okukhanyayo nokuhlanza ubuso ngemuva kokuncipha kwesikhashana semini. I-Clin Neurophysiol. 2003 Dec; 114 (12): 2268-78.