Uma uzizwa ubhubhana ngokungazelelwe ngenkathi ushayela, kufanele uyeke ukushayela imoto ngokushesha okukhulu. Shayela isitobha esilandelayo sokuzilibazisa noma kunoma iyiphi enye indawo ephephile, ekhanyiswe kahle lapho ungapaka khona ngokuphephile futhi ungakhululi umgwaqo. Ukulala imizuzu engama-20 kufanele kukunikeze amandla anele nobungqabavu, kepha uma kudingekile kuzothatha isikhathi esithe xaxa.
Ngabe uzosiza ikhofi?
Kufanele kukhunjulwe ukuthi ikhofi nezinye iziphuzo ezine-caffeine zinikeza amandla wesikhashana. Ngemuva kwesenzo se-caffeine sidlula, umuzwa wokuduza ungabuya. Kunconywa ukuphuza inkomishi yekhofi noma ezimbili futhi uthathe kancane emgwaqweni, kepha iziphuzo ezingakuvumeli ukuthi ulale ngenkathi ushayela, kungenzeka ukuthi zinganikezele amandla owanele. Lezi zinyathelo kufanele zibhekwe njengokungenelela kwesikhashana nje uma uzithola usesimweni esinamandla. Unganciphisa futhi ubungozi bokushayela esimweni esisheshayo, uthathe izinyathelo ezithile ngaphambi kokuhlala ngemuva kwesondo lokuqondisa.
Uma uzwa ukozela, yeka endaweni ephephile futhi uphumule
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ICEBISO №1: Thenga
Iningi labantu abadala aneminyaka engu-18 kuya ku-64 kufanele alale kusuka emahoreni ayisikhombisa kuya kwayisishiyagalolunye ngosuku. Abantu abangaphezu kweminyaka engama-65 kungenzeka bangadingeki ukulala kangaka, kepha isilinganiso esinconyiwe sansuku zonke sisuka emahoreni ayi-7 kuye kwayi-8. Abantu abangalali amahora ayisikhombisa ngosuku basengozini ephezulu yokungena ngengozi ehambisana nokushayela ukozela. Ukushayela intsha yentsha iyadingeka kusuka emahoreni angu-8 kuye kwayi-10 okulala nsuku zonke. Intsha eningi ayihambisani nale nkomba futhi ngenxa yalokho izozizwa ikhathele ngokwengeziwe ngemuva kwesondo. Uma unengane eshayela imoto, gcizelela ukubaluleka kokulala okugcwele nengozi yokuhlala ngemuva kwesondo lokuqondisa uma kwenzeka kukhathala noma ukozela.
Ithiphu # 2: Gwema utshwala uma uhlela ukushayela imoto
Okudakiwe, kusobala, kuyingozi yezokuphepha kuwe, abagibeli bakho nabanye abashayeli bezimoto endleleni. Kodwa-ke, ngisho nenani elivunyelwe lotshwala ukulawula imoto lingadala ukushayela okushayela. Qaphela ikakhulukazi uma uzwa ukukhathala. Kungashiwo okufanayo ngemithi ekhishwe yiresiphi futhi ngaphandle kweresiphi, ikakhulukazi amaphilisi aphefumulayo adala umuzwa wokubhula. Qiniseka ukuthi uhlola imiphumela emibi yanoma yiziphi izidakamizwa ezintsha ngaphambi kokuhamba. Uma le miphumela ifaka ukozela, cabanga ngokusetshenziswa kwezithuthi zomphakathi.
Uma udle utshwala, sebenzisa izithuthi zomphakathi
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Ithiphu # 3: Khetha isikhathi sezikhathi ze-Peak Drift
Gwema ukushayela eduze kusihlwa noma phakathi kwehora le-12 nele-6 ekuseni, lapho izingozi eziningi ezihambisana nokubhula kwenzeka. Uma kungenzeki, yiba ophapheme kakhulu ngenkathi usendleleni. Bukela izimpawu eziyisixwayiso ezikhomba eqinisweni lokuthi uzizwa usudonsa, ngokwesibonelo, lapho ushintshela empini yethrafikhi noma ugijime ungene ebhendi lomsindo, bese ulandela ukuziphatha kwabanye abashayeli.
Inombolo 4: Thuthukisa Hygiene
Ukuhlanzeka kokulala kuyimikhuba nezindlela ezisiza ukuqinisekisa inani elanele ukulala okuphezulu njalo ebusuku. Ukuhambisana nemithetho yokuhlanzeka kokulala kuzokusiza uzizwe unamandla futhi uphumule ekuseni. Izici ezibalulekile zenhlanzeko yokulala efanelekile zifaka:
Isikhathi Sokuhamba Esijwayelekile: Kufanele uzame ukulala uvuke ngasikhathi sinye nsuku zonke, kufaka phakathi nezimpelasonto nasekuhambeni.
Lungiselela isikhala sokulala: Igumbi lokulala elihle kakhulu lokulala okusezingeni eliphakeme limnyama futhi lithule. Ukushisa kwegumbi nakho kubalulekile. Ochwepheshe abaningi bayavuma ukuthi ama-degree degrees Celsius angu-18,30 amazinga aphezulu okulala, kepha ama-degrees Celsius angu-16-19 nawo anobubanzi obufanele kubantu abaningi.
Gcina i-elekthronikhi ephathekayo kude negumbi lokulala: Omakhalekhukhwini, amakhompyutha, amaphilisi kanye namathelevishini bakhipha ukukhanya okuluhlaza okwesibhakabhaka, okungaphazamisa ukulala. Ungasebenzisa isikrini esikhanyayo esiluhlaza okokwa ocingweni / kuthebhulethi yakho ukunciphisa. Njengesilinganiso sokuqapha esengeziwe, ungasebenzisi noma yimaphi lawa madivayisi imizuzu engama-30 ngaphambi kokulala.
Gwema i-caffeine notshwala ngaphambi kokulala: I-Caffeine ingaphula ubuthongo bakho, ngakho-ke kungcono ukugwema ukudla neziphuzo nge-caffeine ntambama noma kusihlwa. Utshwala ngaphambi kokulala kungadala nokuphazamiseka kokulala ebusuku. Ungakugwema futhi ukusebenzisa ezinye iziphuzo ukufushanisa uhambo lobusuku kuya endlini encane.
Prakthiza imikhuba enempilo: Ukuzivocavoca njalo phakathi nosuku nokudla okunempilo kungathuthukisa amathuba akho okulala okunamandla ebusuku.
Uma kuvela izinkinga, thintana nodokotela: Izinkinga zeqhwa zingakhombisa ukuqwasha noma ezinye izinkinga zokulala. Uma ubona amaphethini aphindaphindayo wobuthongo obumpofu noma onganele, bhalisela udokotela ukuxoxa ngezimpawu zakho.