Yiqiniso, kuyadingeka ukuqeda imbangela yokungalali kahle, hhayi umphumela wayo. Kodwa yini okufanele uyenze uma manje lo mphumela ungaphazamisa ukuphumula kwakho?
“Ngokuvamile abantu bathi bakhathele ngokomzimba kodwa abakwazi ukuthulisa ingqondo yabo, ikakhulukazi uma bekhathazeke kakhulu noma bekhathazeke ngokuthile,” kusho uJames Ph.D., kanye nomqondisi we-University of Pennsylvania Perelman School of Medicine Uhlelo lomtholampilo lwe-Behavioral Sleep Medicine. Findlay.
Kodwa-ke, ngokukaFindley, akhona amaqhinga angasiza ubuchopho bakho bukhansele “ukuhlangana-nobusuku” futhi behlise umoya ukuze uthole ukuphumula. Zifake enkonzweni futhi usebenzise uma unesifo sokuqwasha kungazelelwe.
Yenza uhlu lwezinto okufanele zenziwe
“Ukukhathazeka kuyabavusa abantu, futhi akudingekile ukuba kube okuhlangenwe nakho okungekuhle,” kusho uFindlay. “Kungase futhi kube okuthile okuhle okuhlelayo, njengohambo noma umcimbi omkhulu onezinto eziningi okudingeka uhlale uzikhumbula.”
Thatha isikhathi esithile phakathi nosuku noma ekuseni kakhulu ukuze ulungise lezi zinkinga. Bhala uhlu lwezinto zokwenziwa ebhukwini lokubhalela noma incwajana yokubhala. Kodwa ungabahlali phansi ebusuku kakhulu ukuze ubuchopho bube nesikhathi sokucubungula lolu lwazi bese uluyeka.
Ucwaningo lwakamuva lubonise ukuthi ukwenza uhlu lwezinto okufanele zenziwe esikhathini esizayo kusize abantu ukuthi balale ngokushesha imizuzu eyisishiyagalolunye kunalabo ababhale ngemisebenzi yabo yansuku zonke. Ngaphezu kwalokho, lapho uhlu lwemisebenzi ezayo lunemininingwane eminingi futhi lude, yilapho ulala ngokushesha. Kungase kubonakale kungenangqondo ukuthi ukugxila emithwalweni yakusasa kuzoholela ebuthongweni obunokuthula, kodwa abacwaningi bayaqiniseka ukuthi uma ubadlulisela ekhanda lakho uye ephepheni, usula ingqondo yakho futhi umise ukugeleza komcabango.
Asukume embhedeni
Uma uzwa sengathi ulele futhi awukwazanga ukulala isikhathi eside, vuka embhedeni. Umkhuba wokuhlala embhedeni ngesikhathi sokuqwasha ungaqeqesha ubuchopho bakho ngokuxhumanisa lezi zinto ezimbili eduze. Uma ungakwazi ukulala isikhathi esingaphezu kwemizuzu engu-20-30, thuthela kwenye indawo wenze okunye. Yenza ezinye izinto uze ukhathele ukuze ulale ulale ngokuthula.
Kunenkolelo yokuthi ukuze umuntu aphumule kahle udinga amahora angu-XNUMX okulala. Nokho, wonke umuntu uhlukile, futhi amahora ayisithupha noma ayisikhombisa angase anele umzimba wakho. Leli qiniso lingase libe yimbangela yokuqwasha kwakho, ngakho-ke sebenzisa isikhathi ngaphambi kokulala hhayi embhedeni, kodwa wenze enye into.
Funda incwadi
“Awukwazi ukumisa imicabango esengqondweni yakho, kodwa ungayiphazamisa ngokugxila kokuthile okungathathi hlangothi,” kusho uFindlay.
Khumbula ukuthi ezinye izincwadi zikwenza ulale. Kungase kube yinto yesayensi, kodwa ungafundi izincwadi ezinesakhiwo esijabulisayo ebusuku. Funda imizuzu engu-20-30 noma uze uzizwe unobuthongo.
Lalela ama-podcast
Amaphodikhasti nama-audiobook angasiza ekususeni ingqondo yakho ekukhathazekeni kwakho. Kungaba enye indlela enhle yokufunda uma ungafuni ukuvula izibani noma ukucindezela amehlo akho akhathele usuku. Uma ungewedwa ekamelweni, lalela ngama-headphone.
Kodwa-ke, imithetho yamaphodikasti nama-audiobook ihlala ifana neyezincwadi. Thola isihloko esingajabulisi kakhulu noma esingaphazamisi kakhulu (ungakhethi izimpikiswano zezombusazwe noma uphenyo lokubulala), vuka embhedeni, futhi ulalele kwenye indawo, njengakusofa wegumbi lokuphumula.
Noma zama imisindo epholile
Azikho izifundo ezinhle ngokwelashwa komsindo, kodwa kungase kusebenze kwabanye abantu. Abanye abantu abaqwashile balalela umsindo wolwandle noma imvula futhi kubalalisa ngempela.
Landa uhlelo lokusebenza lomculo wokulala noma uthenge isistimu yomsindo okhethekile ukuze uzame le ndlela. Lokhu kuzosiza ukudala indawo yokulala ekahle. Imisindo ingase futhi ibuyise izinkumbulo zezinkumbulo ezijabulisayo zesikhathi esidlule futhi ikusize ususe ingqondo yakho kulokho okukukhathazayo okwamanje.
Gxila emphefumulweni wakho
Enye indlela yokuthulisa imicabango yakho ngokusebenzisa izivivinyo zokuphefumula ezilula. Umqondo wakho ngokungangabazeki uzobuyela kweminye imicabango, kodwa kubalulekile ukuqhubeka ugxile ekuphefumuleni kwakho. Ukuphefumula okujulile nokunensa kunganciphisa izinga lokushaya kwenhliziyo yakho, okungaba usizo uma ukhathazekile ngokuthile.
Isazi sokulala kanye ne-Ph.D. UMichael Breus weluleka ngale ndlela yokuphefumula elandelayo: Beka isandla esisodwa esifubeni sakho nesinye esiswini sakho, donsa umoya ngekhala lakho cishe imizuzwana emibili, uzwe isisu sakho sikhula, bese usicindezela ngobumnene njengoba ukhipha umoya. Phinda uze uzizwe uzolile.
Enye indlela ilula kodwa iphumelela kakhulu. Phinda kuwe ngokuhogela ngakunye "okukodwa", futhi ngokukhipha ngakunye "okubili". Ngemuva kwemizuzu engu-5-10 yokuphindaphinda, wena ngokwakho ngeke uqaphele ukuthi ulala kanjani.
Zama ukuzindla
“Umbono futhi uwukugxilisa imicabango yakho kokuthile ongakhathazeki ngakho,” kusho uFindlay. “Ungazicwilisa emoyeni wakho noma uzicabange uhamba ogwini lolwandle noma ubhukuda emafini.”
Uma uzijwayeza kakhulu ukuzindla nezithombe eziqondisiwe, zizoba nomthelela ongcono kakhulu wokulala kwakho. Ungasebenzisa izinhlelo zokusebenza ezizinikele noma amavidiyo we-YouTube ukuze uqalise. Kodwa kungcono ukuzijwayeza ukuzindla emini ukuze ingqondo yakho ikhululeke futhi ikhululeke kusihlwa.
Yidla okuthile okune-carb
Ukudla okunzima ngaphambi kokulala kunganciphisa ukugaya futhi kubangele ukuphazamiseka kokulala, futhi ushukela omningi ocolisisiwe uzogcina amehlo akho ekuvaleni. Kodwa ama-carbohydrate alula futhi anempilo angaba usizo ekulaleni okunempilo. Isibonelo, kungaba ama-popcorn (ngaphandle kwenani elikhulu lamafutha nosawoti) noma ama-crackers okusanhlamvu.
Ama-carbohydrate anomthelela ekukhiqizeni i-serotonin, elawulwa ubuchopho. Uma sekunesikhathi eside wagcina ukudla futhi uzizwa ulambile kodwa ungafuni ukusutha ebusuku, yiba nesnack ukuze uphazamise ubuchopho bakho esiswini sakho esingenalutho.
Khuluma nodokotela wakho
Siba nokungalali ebusuku ngezikhathi ezithile, kodwa uma lokhu kuba inqubo engunaphakade, sekuyisikhathi sokukhuluma nodokotela wakho. Uchwepheshe angahlola ukuthi yimiphi imithi oyiphuzayo noma imikhuba yakho enomthelela kulokhu. Uzophinde aphakamise izindlela ezintsha zokuxazulula inkinga ethile noma anikeze iseluleko esihle sezokwelapha.
Udokotela wakho angase futhi atuse izikhathi zokwelashwa kokuziphatha kwengqondo, lapho umelaphi angakusiza ukuthi ubone futhi unqobe izinkinga eziphazamisa ukulala kwakho.
"Sinabantu abaqapha ukulala kwabo ngamadayari okulala futhi sisebenzisa lokho ukwenza izincomo," kuchaza uFindlay.
Imithi yokuqwasha ayinconywa ngoba ayihloselwe ukwelashwa isikhathi eside. Ngaphezu kwalokho, ngemva kokukhansela umuthi, ngeke ukwazi ukulala futhi. Ngakho-ke, kungcono ukubhekana nezimbangela zokuqwasha ukuze ungasebenzi nemiphumela.
Phela, manje sesinayo! Bhalisa!