Kunokuba nzima ukufumana ubuthongo obuhle. Nangona into yokuba Isiseko sokulala seSizwe icebisa ukuba abantu abadala balale phakathi kweeyure ezisixhenxe ukuya kwezilithoba ngobusuku, i-35% yabantu abadala bangena ngaphantsi koko, ngokutsho Amaziko oLawulo noThintelo lweZifo .
eyona nto ingcamlwa kukutya okubandayo
Ayiyomfihlo into yokuba ezi nyanga zintandathu zidlulileyo zenze kwaqina ngakumbi ukubeka phambili ukulala phakathi kobhubhani we-COVID-19. Uxinzelelo lunokukugcina ebusuku, umsebenzi-usuka-ekhaya udla ngokuba ngumsebenzi-zonke-iyure-usuka ekhaya (ingakumbi xa uswele ukhathalelo lwabantwana), kwaye umjikelo weendaba unendlela yokufaka iingcinga ezikhathazayo entlokweni yakho. phambi kokuba ubethe hay. Yonke loo nto yongeza kubuthongo obungaphumliyo.
Oku kukutya okuku-#1 kokuLala okuNgcono, ngokutsho kukaGqirha wokutyaIindaba ezinethamsanqa kukuba kukho imikhwa yangaphambi kokulala onokuthi usebenze kuyo (funda: ikhefu) ukukunceda ukuba ulale ngakumbi. 'Injongo yam kukunceda abantu bathande inkqubo yokulala,' utsho URebecca Robbins, Ph.D. , umfo osemva kogqirha kwisibhedlele saseBrigham kunye neSibhedlele sabaseTyhini kunye neSikolo sezoNyango saseHarvard. Iqala, uthi, ngokuzibuza: Ndifuna ukuziva njani ngomso? Uhlaziywe, akunjalo? Kwaye ukuya apho, kukho imikhwa emihlanu omele uyeke ngokuhlwanje ukuze ukwazi ukulawula usuku ngomso.
1. Tsiba iskroli semidiya yoluntu
Kulula ukuzixelela ukuba uya kujonga kwimidiya yoluntu imizuzu embalwa ngaphambi kokulala. Kungekudala, imizuzu engama-45 ibhabha kwaye usephezulu. 'Ukukwazi kwakho ukuzibamba kwaye wenze ukhetho olunempilo luthoba umzuzu ngamnye owongezelelweyo xa uphaphile,' utsho uRobbins. Intsingiselo: Uza kuqhubeka nokuskrola kuba isigwebo sakho asikho apho. Eyona nto ivuselela ngakumbi kumajelo eendaba ezentlalo kukuba ihlala iyimbonakaliso elungiselelweyo yenxalenye yesitayile yosuku lwabaphembeleli-kwaye usenokuziva ngathi uyalinganisa xa udlala iipjs kungekho makeup ebhedini, utsho uRobbins. Ungaqalisi nokuqalisa—kwaye akuyi kufuneka ukuba uzame ukuzikhaba.
2. Kuphephe ukuphendula ii-imeyile—ukuba kunokwenzeka
I-WFH inezibonelelo zayo (akukho hambo lokuhamba, ukusebenza ngeebhulukhwe zeyoga), kodwa ikwanomkhwa wokwenza umsebenzi wophe kubomi basekhaya nangakumbi kunangaphambili. Ngokufanelekileyo, ungahlala ungekho kwikhompyuter yakho okanye kwifowuni ukugqiba ii-imeyile ngaphambi kokuba ulale, kodwa ukuba ukushiya ezo kuluhlu lwakho lwezinto oza kuzenza kukugcina uphaphile unexhala, unokuba ngcono xa ujongana nazo, utshilo uRobbins. Kwimeko apho, ucebisa ukukhuphela inkqubo ebizwa f.lux , etshintsha imibala kwisikrini sakho ukusuka ekusebenzeni, i-circadian-rhythm-iphazamisa iiblues ezipholileyo ukuya kubomvu obushushu kunye neeorenji. Unokuseta le nkqubo ukuba ilandele ngokuzenzekelayo ukuphuma nokutshona kwelanga ngokwendawo yakho, ukuze ungakhumbuli ukuyivula rhoqo ebusuku.
9 Ukutya Okukunceda Ulale3. Sukushiya iingcinga ezicinezelekileyo entlokweni yakho
Amaxhala kunye abacinezeli hlala ujikeleze engqondweni yakho kwaye usebenze njengebhloko yokulala. 'Ukuba unoluhlu lwezinto oza kuzenza, iingcinga ezohlukeneyo zibhabha entlokweni yakho, kwaye uphose kwaye ujike ngokwesiqhelo, uyakufuna ukuzikhupha ezo ngcinga entlokweni yakho phambi kokuba ulale,' utsho uRobbins. Ucebisa ukuba ugcine inqwaba yamakhadi kwitafile esecaleni kwebhedi yakho kwaye ubhale phantsi izinto oza kuzenza, izinto omele uzikhumbule okanye nezinto ezikukhathazayo phambi kokuba ungene. 'Akukho nto unokuyenza ngezinto ezininzi ebusuku. Kutheni ndizikhathaza nje?' uthi.
Funda ngokugqithisileyo: I-5 ye-Yoga elula ibeka enokuthi incede ukuthomalalisa ixhala kunye noNcedo ebuthongweni obuzolileyo
4. Ukulibala i-alam yokulala
'Sonke sizinikele kwi-alam yakusasa, kodwa ndikhuthaza abantu ukuba baphethule iingcinga zabo kwaye bagxile kwi-alam yokulala,' utsho uRobbins. Intsingiselo: beka ixesha lokulala kwaye unamathele kulo. Ukuba kufuneka uvuke ngentsimbi yesi-7, umzekelo, ubale ubuye umva iiyure ezisixhenxe okanye ezisibhozo. Ngoko, ngo-11 p.m. iba lixesha lakho 'lokulala.' Uya kudinga isiqingatha seyure ukuze ulungele ixesha lokulala (ukuphumla, ukuxubha amazinyo, ukubhala ixhala), ke qalisa ukwehla ngo-10:30 p.m. Ukunceda ukuba kwenzeke oko, uRobbins ucebisa ukuba usete i-alam yakho ngelo xesha, nto leyo eya kukunceda ikutsalele kude kuyo nantoni na oyenzayo kwaye ikuvumele ukuba wenze isigqibo esisengqondweni sokulala. (Endaweni yokuba, yithi, ukubukela isiqendu esinye okanye uphendule ii-imeyile ezingakumbi ezintathu.)
5. Ukutsibela kanye ebhedini
Ukwenza into yokuphumla kubeka indawo phakathi kwemini nobusuku, nto leyo enokunceda ukuguqula iswitshi ebuchotsheni bakho ekukhokelela ukuba ulale, utsho uRobbins. Ufumana ntoni unyango? Ukuziphulula? Ukuzolula? Aromatherapy? Ilavender kunye ne-chamomile ziphumla ngokwendalo, kodwa naliphi na ivumba elimnandi linokusebenza. Ungabeka i-oyile eyimfuneko kwi-diffuser okanye uchithe imali encinci kwi-fancier cream kwivumba othe phithi ngalo, ucebisa. Iziqholo zinokusebenza njengesixhobo esinamandla kwingqondo yakho. Emva kobusuku obaneleyo bokuyisebenzisa, iya kuba sisitshixo esizenzekelayo esikuxelela ukuba lixesha lokuba ulale. Lala kamnandi.
Okukwintsusa
Ukulala kamnandi ebusuku akuyomfuneko ukuba kube nzima njengokuba kunjalo. Ukuba ngoku wenza nayiphi na kwezi ziqhelo zokuphazamisa ukulala, tshintsha indlela yakho yokwenza ubusuku obuzolileyo ngakumbi kunye nobusuku obuninzi bokulala.
