Indlela ukuba ube nephayiphu ekuqaleni: 8 amacebiso aluncedo

Ukuba andivumeli wayethanda ukuba ukuvuka ekuseni, kodwa wagqiba ngokuba mna ukuba lifikile ixesha lokuba sitshintshe yonke, ubonisa ubulumko. Enyanisweni, ukuba abe umntu uba iiyure zakhe kusasa, akunzima. Landela iingcebiso zethu size sibe nomonde. Ngenxa ukuze kuvuselelwe kwicala entsha, umzimba kuzakuthatha ixesha elithile. Kukho umahluko eziliqela phakathi "kusasa Ptah" nabathandi ubomi ebusuku. Oku kubonakala kuphela ngokwemikhwa yemihla ngemihla, kodwa bengqondo. Ngoko ke, xa uzama kwakhona iseti yabo izinto ukuze bakuthathele ingqalelo wotshi zangaphakathi. 8 Ngaphambi kokuba amacebiso aluncedo.

Makhe iphupha abe izithethe

Uya kulala, Bayawacima namehlo akhe yaye silindele ukuba Morpheus uya kunamkela ezingalweni zakhe. Nangona kunjalo, zonke ezi amanyathelo alula akakwazi ukunika ubuthongo nangoko. Unako kokuphumla iyure okanye ezimbini, kodwa ke akazange alale. Oku kuyinyaniso ukuba akuzange ulale phambi zobusuku. Ukuququzelela lo msebenzi uza kunceda amasiko ezichanekileyo ziqala ukuba kwangaphambili. Emva kwesidlo sangokuhlwa uyakwazi simunce ikomityi yeti, kodwa caffeine ngokuhlwa akufuneki. Zonke ngokuhlwa le nkqubo kufuneka ukuba lujoliswe ukuphumla, nto leyo eza kunceda ukulibala malunga imincili ngemihla, xi alithabathe iingcinga ezinzulu. Thatha ibhafu yamanzi ashushu, uhlambe amazinyo akho uze andaz izinto zokulala. Ngaphambi ukunyenyisa lobushushu kwigumbi lokulala. Ikholam ithemometha kufuneka mayingagqithi uphawu degrees 20. Khumbula ukuba ukuhla okuncinane kwamaqondo obushushu ikhokelela esozela.

Nika isizathu

Ngokuqinisekileyo ongathi, enomhlobo, "intaka", ezinyuka ziye ukusa, uyakwazi kukuguqula izinto ezininzi kangaka ukuba ulungile kuye nomona. Folk ubulumko uya kuninika amazwi ezilishumi zigxininisa ngeengenelo uvuka kusasa. Wena ngokuphindaphindiweyo weva evela iisayikholojisti kunye nabantu abadumileyo abaye impumelelo enkulu ebomini. Kodwa oko kuya kukunika omtsha? Uya kuba nexesha, inxalenye apho unako ndinesazela esihlambulukileyo esilichitha ngokwabo.

Indlela mnandi ngayo bavuke ngaphandle abafumana uxinzelelo kunye nokoyika yokuba efika emva kwexesha emsebenzini! Unako ukuthatha emane kusasa, ukuba alungiselele udle isidlo sakusasa, wenze ukucamngca. Zonke ezi zinto ziya kwenza kusasa zakho ezinqwenelekayo, umlibale malunga umkhwa nesiyatha lokuhlala ebhedini de ngomzuzu wokugqibela iyalibala recovery. Ukuze ufumane izizathu extra, pre-isicwangciso yakho yesiqhelo yakusasa. Thatha ixesha uhlamba okanye ucinge amavumba ngendlela esimnandi Bacon kunye namaqanda. Ezi kunye nezinye neziyolo ezincinane lula ukuvuseleleka.

Ukunamathela yesiqhelo

Indlela kuphela ukuqala ukufumana up ngaphambili - kukuphepha izilingo esifingo inkulwlana kancinci ekufakeni ebhedini. Nika wena isithembiso sokuba uya kunyuka ngoko nangoko emva ithoni. Akukho amaqhosha Phindani kunye namabinzana aneliseke eya alarm. Iingcali zengqondo zithi naziphi na mkhwa amiliswe ngaphakathi kweentsuku ezimbalwa. Ndikholelwe, kuya kuba nzima kuphela kwiintsuku ezintlanu zokuqala. Ngentsasa yesithandathu uhambe up ifowuni ngokungathi okwenzekileyo nto. Nika umzimba wakho ixesha ukuba aphinde ayakhe wotshi lwangaphakathi. Ngaba uyazi ukuba izingqisho lomzimba lixhomekeke kwizinto ezithile? Inxalenye iwashi yakho yangaphakathi lomzimba ilawulwa yi-bume, ngokuyinxenye - iziganeko lwangaphakathi, kwaye ngenxalenye - nemikhwa ngemihla. Khumbula ukuba umzimba kokuba uqhele i routine kwaye zama ukunamathela kulo.

Phinde yokuphila

Izazinzulu zikholelwa ukuba phakathi "larks 'yaye' amanz 'kukho umsantsa nzulu. Baye umahluko iimpawu zomntu, yokuphila nkqu eziphilayo. Ngokomzekelo, phakathi abathandi yobomi ebusuku ngaphezu extroverts, abantu ezithandwa kumngcipheko, bafuna kube mnandi. Bayathanda ukunxibelelana kwindawo yoluntu, ube nabahlobo abaninzi kwakunye nabakonwabelayo ukutyelela iziganeko zokuzonwabisa. Akukho mathandabuzo ukuba uthanda ethekweni, uze wena uya kuba nzima ukutshintsha indlela yakho. Kunzima ukuba ube yindoda kancinci bodwa esimbejembeje uchitha ngokuhlwa. Noko ke, le nguqu iza kukunika ithuba lokuphila ubomi ehlelwe.

Kuphephe ngokudibana izixhobo zombane ngokuhlwa

Yintoni ebangela ukuba inkoliso yabantu ngexesha lokulala? Iintshaba eziphambili ubuthongo elithozamisayo ke iifowuni, amacwecwe, laptops kunye nomabonakude - izixhobo ze-elektroniki ukuba kukhutshwe ukukhanya. Kweli qela ophathekayo, chweba blue ezintweni izinto, yenye uhlobo radiation electromagnetic. Yinto eyaziwayo ukuba screens ezikhanyayo aphula imveliso melatonin kunye nokuthintela ubuthongo. Oku kuboniswa imifuniselo ezininzi ngenzululwazi lubonise ukuba ukusetyenziswa efowuni okanye laptop ngokuhlwa kuphakamisa iimpawu zokudakumba namaxhala, njengoko kuchaphazela kwakunye kakhulu umgangatho ubuthongo. Xa uza kulala ingqondo uyiphendula ebumnyameni. Kodwa xa imveliso melatonin kunciphisa kakhulu, umzimba belahlekiswa. Xa oku kubalulekile ukukhumbula umsebenzi olungileyo endala ukuba kube lula nokulala. Oku ngeencwadi zokufunda.

umsebenzi Physical nasebusuku

Oogqirha bacebisa ukuba izigulana sokulibala, iiklasi ebusuku ukuba benze kwezemidlalo. Nokuba ngaba yoyi, imizuzu embalwa endiyinikiweyo umsebenzi ngokwasemzimbeni, akuyi buhlungu. Abantu abaninzi abayifumani kusasa, uzive udiniwe kwaye ndidiniwe. Abaqondi ukuba zonke asilotyala mgangathweni ubuthongo. Umzimba akanaxesha ukubuyisela ngokupheleleyo imisebenzi yabo. Imisebenzi eyenziwa ngokuhlwa, uya kuphucula umgangatho ebuthongweni kunye nexesha laso. Oku kuyinyaniso ingakumbi kwabo zisetyenziswa ukuba ukuvuka ebusuku, iyisa etyekayo okanye yayirhona.

Kuphephe ukulala emini

Ziphephe umkhwa imihla ubuthongo yemizuzu engama-20, nto leyo lihlasela ngoxolo ngexesha lokuphumla le ebusuku. Kuphela kwezinye iimeko, emva kungaba luncedo. Sithetha ngabantu abasebenza iishifti abafuna ukuba ulala ngokwaneleyo. Kaloku, Kakade, esi emva iluncedo kakhulu ukuba abantwana abafikisayo abafumana ubunzima enkulu yengqondo. Kodwa ukuba ungomnye wabo abadala abasebenza iintsuku ezintlanu ngeveki ukusuka 9 ukuya ku-5, uze ulahle oleleyo ngexesha lesidlo sasemini.

Makhe ilanga kwigumbi lakhe

Ukuba ebusuku imikhosi mnyama ingqondo yakho ukuba unikeze uphawu zilale, ukukhanya kwelanga ekuseni unika umyalelo uvuke. Ngeentsuku ezibandayo, umsebenzi yokuvuka-up yendalo ukwenza izibane ezibengezelayo. Ngoko nangoko emva kokuba ephakamisa isignali yentsimbi, zivule iikhethini kunye iifestile yaye ilanga kwikhaya lakhe. Melatonin secretion kuyehla, iqondo lobushushu emzimbeni avuke. Ngenxa yoko, ukukhanya kwelanga unako ukunika umzimba wakho inkuthazo engaphezulu ukuqala ihamba.