Kwesinye isikhathi akunakwenzeka ukuqeda umuzwa wokukhathala, noma ngabe ubulili kufanele ulale - uchithe amahora abekwe embhedeni futhi ubeke phansi ngaphambi kokujwayelekile. Futhi yini okufanele uyenze ezimweni lapho ikhanda lakho liya emcameni amahora amane ngaphambi kwewashi le-alamu? Emzamweni wokujabula ezinsukwini ezikhathele, abaningi bethu bathola inkomishi phezu kwenkomishi yekhofi, kepha ukusetshenziswa ngokweqile kwe-caffeine kungadala ukwesaba nokukhathazeka. Mhlawumbe kunendlela engcono yokuqeda ukukhathala ekuseni bese uqala usuku lwakho ngamandla owadingayo? I-SPOER: Yebo, kunjalo, hhayi eyodwa.
Yeka ukuhlehlisa i-alamu
Le nkinobho ethandwayo iwashi lakho le-alamu kungenzeka ingalusizo kangako. Ukwenza isigamu sakamuva sehora noma ukuphumula kangaka ukuthi abacwaningi babiza "ukulala okuhlukanisiwe", kube nemiphumela yekhono lakho lokusebenza usuku lonke. Iseluleko sochwepheshe Ithiyori ukuthi imizuzu engama-90 yokulala oyithola phakathi kokuphindaphinda kuzoba ngumjikelezo ophelele wokulala, okukuvumela ukuba uvuke ngemuva kombuso wakho we-REM, hhayi ngesikhathi.
Into yokuqala ukuphuza ingilazi yamanzi
Ukukhathala kuwuphawu lwakudala lokuphelelwa ngamandla, futhi nezinga layo elilula kungenza umuzwa wokubhuka, ushintsho kumakhono okuqonda kanye nesimo esibi. Vumela ingilazi yamanzi ivuselele wonke umzimba wakho ngaphambi kokuqala ukuhamba. Iseluleko sochwepheshe: Uma ungakwazi ukuqeda izinhlamvu zasekuseni, zama ukukhulisa ukusetshenziswa kwamanzi nezinye iziphuzo ngaphandle kwe-caffeine phakathi nosuku.
Hambisa umzimba okhathele nge-yoga
Kunesizathu sokuthi kungani kumnandi kangaka ukushaya lapho uvuka. Ebusuku, ngesikhathi sokulala okusheshayo, izicubu zakho zikhubazekile ngokoqobo - le nqubo yemvelo ibizwa nge-atonium - futhi ukuvumelanisa kwabo kukhipha amandla e-endorphine akhuthaza amandla. Iseluleko sochwepheshe: Uma unesikhathi esincane se-yoga sasekuseni, senze. Imizuzu engama-25 kuphela, njengoba kukhonjisiwe, yandisa izinga lamandla kanye nomsebenzi wobuchopho.
Amanzi apholile
Imiphefumulo ehlukile, njengoba ibikiwe, isiza ubuchopho bavuke. Uma ungafuni ukuthatha ishawa noma asikho isikhathi, izikhala zamanzi abandayo ebusweni zizosiza futhi: Sayina ubuchopho ukuze ushintshe izinga lokushisa lomzimba futhi sizowukhipha umsebenzi waso.
Ukudlula kokudla kokuqala kungathinta kabi amandla akho.
Ungaphuthelwa ibhulakufesi
Hhayi ngeze emazweni angaphambilini we-CIS, kunesidlo sasekuseni esiqinile - abantu baqonda kahle ukuthi kuyabasiza ukuba bahlale bengasebenzi usuku lonke. Ucwaningo olungathenjwa, yisho ukuthi ukudlula kokudla kokuqala kungathinta amandla akho namandla akho okunaka usuku lonke. Kepha uma uqeqesha ekuseni, ungakhohlwa ukudla ngemuva, hhayi ngaphambili. Izoshisa amakhalori amaningi, izosheshisa imetabolism yakho futhi ikusize ekugwemeni ukuphazamiseka kwesisu. Sebenzisa inhlanganisela efanelekile yemikhiqizo, efana namaprotheni alengayo, okusanhlamvu okuphelele, amantongomane nezithelo ngoshukela ophansi.
Gwema ukusetshenziswa ushukela ngaphambi kwasemini
Zonke izindlela zokuphumula azidaliwe zilingana, ngakho-ke uzokala ukudla kwakho kokusa kwakho. Imikhiqizo emnandi enjengeziphuzo zekhofi ezinoshukela, ama-khekhe kanye nama-radesis okusanhlamvu kungaholela ekugxumeni koshukela wakudala egazini, azokwehla ngokushesha futhi akwenze uzizwe ukukhathala futhi. Ithiphu Engubuchwepheshe: Naka amalebula wokudla ukuze ubone ushukela owutholayo ngebhulakufesi - bese ulinciphisa lapho kungenzeka khona. Gcina imikhiqizo eyodwa-ucezu, njengama-apula, izaqathe kanye namawolintshi, ukuze kufinyeleleke kalula.
Phuza ikhofi elincane
Abahlanganyeli bocwaningo olulodwa babike ukuthi bazizwa bekhathele kakhulu ngosuku ngemuva kokuphuza iziphuzo zekhofi. Iseluleko sochwepheshe: Gwema ama-mugs amakhulu. Thenga inkomishi encane, uma kunesidingo, ukunciphisa inani elidakiwe. Futhi esikhundleni salokho, faka i-serum nge-caffeine ngaphansi kwamehlo - isebenza esikhunjeni kahle kakhulu, isuse ukuvuvukala ngemuva kokulala okufushane.
Iya ekuhambeni okufushane
Ilanga lelanga likhulisa izinga le-serotonin emzimbeni, okuholela ekulaleni okuthuthukile futhi, ngenxa yalokho, ukwanda kwamandla wosuku. Ngokochungechunge locwaningo e-Rochester University, ukuchitha isikhathi endalweni "abantu bazizwa bephila ngokwengeziwe ' ngaphakathi lapho uzama ukuvuka ekuseni.
Ilanga likhulisa izinga le-serotonin emzimbeni
Qala usuku ngokushaja
Vele, lapho ufuna ukugoqa emuva embhedeni, izivivinyo zingahle zibonakale zingasebenzi - kepha zingaba yilokho kanye umzimba wakho odinga. Ucwaningo luhlale luhlangene ngokuzivocavoca kwe-aerobic ngokuncipha kokukhathala. Iseluleko Somklami: Lapho isikhathi sicindezela, phakamisa umzimba wakho ngemijikelezo embalwa yokugijima endaweni ngokuphakamisa okuphezulu kwamadolo bese igxuma ngezandla ezinhlangothini. Ngisho nemizuzwana engama-30 yomsebenzi ingenza ibhizinisi labo!