Ngamanye amaxesha akunakwenzeka ukuba ususe imvakalelo yokukhathala, nokuba kutheni ubuchwephesha kufanele ukuba bulale - bachitha iiyure ebhedini kwaye balala ngaphambi kwesiqhelo. Kwaye wenze ntoni kwiimeko xa intloko yakho yaya kwi-pilmer iiyure ezi-4 ngaphambi kwewotshi yealam? Kwimizamo yokuphelisa kwiintsuku ezidiniweyo, uninzi lwethu luthathe indebe ngaphezulu kwekomityi yekofu, kodwa ukusetyenziswa kakhulu kwe-caffeine kunokubangela ukuxhalaba kunye nexhala. Mhlawumbi kukho indlela engcono yokuphelisa ukudinwa kusasa kwaye uqalise usuku lwakho ngamandla odinga? Itshati: Ewe kunjalo, hayi enye.
Yeka ukuhlehlisa ialam
Iqhosha elithandwayo kwiwotshi yakho lisenokungabi luncedo kakhulu. Ukuqhuba isiqingatha seyure okanye ukuphumla ebusuku kukuba abaphandi batsalela "ukulala 'okuhluliweyo", baneziphumo zokukwazi kwakho ukusebenza imini yonke. Ingcebiso yeengcali: Zama "ukutshiza" umjikelo wokulala wee-90, useta iialarms-enye kwimizuzu engama-90 ngaphambi kokuba ufune ukuvuka, kwaye ngelo xesha ufuna ukuvuka. Ithiyori kukuba ukulala kangangemizuzu engama-90 yokuba ufumana phakathi kokuphindaphinda kuya kuba ngumjikelo wokulala opheleleyo, ukuvumela ukuba uvuke emva kwexesha lakho, kwaye hayi ngexesha lakho.
Into yokuqala yokusela iglasi yamanzi
Ukukhathazeka luphawu lokuphelelwa ngumzimba, kwaye kwanesidanga sayo esilula kunokubangela ukungabinamsebenzi, utshintsho kubuchule bokuqonda kunye nemozulu embi. Vumela iglasi yamanzi ihlaziye wonke umzimba wakho ngaphambi kokuba uqale ukuhamba. Ingcebiso ngoBuchule: Ukuba awukakwazi ukuphelisa oonobumba basekuseni, zama ukonyusa ukusetyenziswa kwamanzi kunye nezinye iziselo ngaphandle kwe-caffeine ngexesha lasemini.
Hambisa umzimba odiniweyo nge-yoga
Kukho isizathu sokuba kutheni kumnandi kakhulu ukuba ivule xa uvuka. Ebusuku, ngexesha lokulala ngokukhawuleza, izihlunu zakho zikhubazekile ngokoqobo-le nkqubo yendalo ibizwa ngokuba yi-Antonium - kwaye ukuphinda kwawo kukhuthaze amandla e-Endorphine. Ingcebiso yeengcali: Ukuba unexesha elincinci leyoga, uzenze. Yimizuzu engama-25 kuphela, njengoko kubonisiwe, yonyusa inqanaba lamandla kunye nomsebenzi wengqondo.
Amanzi apholileyo
Imiphefumlo eyahlukileyo, njengoko ichaziwe, inceda ingqondo ivuke. Ukuba awufuni ukuthatha ishawa okanye akukho xesha lamanzi abandayo ebusweni luyanceda: sisayine ingqondo ukuba itshintshe ubushushu bomzimba kwaye siya kuyigqogqa umsebenzi wayo.
Ukudlula kwesidlo sokuqala kunokuchaphazela kakubi amandla akho.
Ungaphoswa isidlo sakusasa
Hayi kwililize kumazwe afudumeleyo, kukho isidlo sakusasa esiqinileyo - abantu abaninzi bayaqonda ukuba bayabanceda ukuba bahlale besebenza imini yonke. Izifundo ezinokuthenjwa, zithi ukugqitha kwesidlo sokuqala kunokuchaphazela kakubi amandla akho kunye nokukwazi ukunikela ingqalelo yonke imini. Kodwa ukuba uqeqesha ekuseni, ungalibali ukutya emva, hayi ngaphambili. Iya kutshisa iikhalori ezininzi, iya kukhawulezisa imetabolism yakho kwaye ikuncede uphephe ukuphazamiseka kwesisu. Sebenzisa indibaniselwano efanelekileyo yeemveliso, ezinjengeeproteni ezinqabileyo, ezindle zonke, amantongomane kunye neziqhamo kunye neswekile ephantsi.
Khusela ukusetyenziswa kweswekile ngaphambi kwesidlo sasemini
Zonke iikhefu azidalwanga, ke uya kuzisola kusasa ukukhetha ukutya. Iimveliso ezimnandi ezifana neziselo zekofu ezimnandi, iingubo kunye neenkonkxa zesidlo sakusasa zinokukhokelela kwiswekile yeklasi yokutsiba egazini, eziya kukwenza uzifune kwakhona. Ingcebiso yobungcali: Nika ingqalelo kwiilebheli zokutya ukuze ubone ukuba ingakanani iswekile oyifumana kwisidlo sakusasa-kwaye unciphise naphina apho kunokwenzeka. Gcina iimveliso zenye, ezifana neeapile, iikherothi kunye neeorenji, ngesandla sokufikelela ngokulula.
Sela ikofu engaphantsi
Abathathi-nxaxheba bophononongo olunye banike ingxelo yokuba baziva bediniwe lusuku emva kokusela iziselo zekofu. Ingcebiso yeengcali: Kuphephe ii-mugs ezinkulu. Thenga ikomityi encinci, ukuba kukho imfuneko, ukunciphisa isixa sexabiso elinxilayo. Kwaye endaweni yoko, faka i-serum ene-caffeine phantsi kwamehlo-isebenza kulusu ngakumbi, isuse ukudumba emva kokulala nje.
Yiya kuhambo olufutshane
Ukukhanya kwelanga kunyusa inqanaba le-serotonin emzimbeni, okukhokelela ekuphuculeni ukulala kwaye, ngenxa yoko, ukwanda kwemini. Ngokutsho kothotho lophando kwiYunivesithi yaseRochester, ukuchitha ixesha kwindalo "Abantu baziva bephila ngakumbi '. Ingcebiso yobungcali: Ukuba ekuseni kakhulu, phambi kokuba ivule ilanga ukuze ivule ngaphakathi xa uzama ukuvuka ekuseni.
Ukukhanya kwelanga kunyusa inqanaba le-serotonin emzimbeni
Qala usuku ngokutshaja
Ewe kunjalo, xa ufuna ukubuyela ebhedini, ukuziqhelanisa kunokubonakala kungasebenzi - kodwa kunokuba kanye le nto ifunekayo. Izifundo zihlala zilungelelanisa imithambo ye-aerobic ngokuhla kwenkangeleko. Ingcebiso ngoBuchule: Xa i-PROSP i-PROSTE, phakamisa umzimba wakho ngemigudu embalwa yokubaleka kwindawo enendawo ephezulu kunye nokuxhuma kwezandla kunye nemilenze emacaleni. Nokuba imizuzwana engama-30 yomsebenzi inokwenza ishishini labo!