Ukungalali ebusuku kuyamunca. Ikakhulukazi, lapho ubona ukuthi ngu-3:30 a.m. futhi ubulokhu ulele ugqolozele ophahleni emahoreni amahlanu adlule.
Ngenhlanhla, sinezindlela ezingu-11 zokukusiza uyeke ukukhathazeka futhi usnuze ngokushesha.
FIMA IZIKHANYA
Njengoba isikhathi sokulala sisondela, umzimba wakho uqala ukukhiqiza i-melatonin, i-hormone etshela umzimba wakho, Sawubona, sekuyisikhathi sokulala . Kodwa izibani ezikhanyayo zingaphazamisa futhi zikhohlise ingqondo yakho ekucabangeni, Eshu, akukabi isikhathi sokulala . Ngakho-ke shaya inkinobho ye-dimmer (noma okungcono, vala izibani ongazisebenzisi). Kuyindlela eshesha kakhulu yokuqalisa ukukhiqizwa kwamahomoni futhi usethe isimo sobuthongo.
YIVALE IFONI YAKHO
Imithetho efanayo iyasebenza: Londoloza ukuskrola kwe-Instagram kwasekuseni bese uvimbela ubuchwepheshe obuzibekela wena okungenani Imizuzu engama-60 ngaphambi kokulala. Zonke izinto zikagesi (yebo, isibalo se-e-readers) zikhipha ukukhanya okuluhlaza okwesibhakabhaka--okubizwa ngokuthi i-anti-melatonin. Esikhundleni salokho, thatha ikhophi yephepha yaleyo ncwadi obufisa ukuyifunda noma uvule i-TV enhle yakudala (ucabanga ukuthi awuhlezi amayintshi ayishumi esikrinini, kunjalo).
HLOLA ITHEMPERATURE YEGUMBI
Indawo emnandi yokulala okujabulisayo ipholile ngama-degree angama-65. Lungisa i-air conditioner yakho ngokufanele.
VAKA IWASHI LAKHO
Woza, ingabe kukhona okunye okuklolodelayo nokucindezelayo kunokubuka njalo nokubona imizuzu yokuqwasha idlula? Vikela amehlo akho ekukhanyeni--kanye nengcindezi--ngokuvala ubuso bewashi ngaphambili ugibela embhedeni.
EMPELENI, YIMBOZA KONKE UKUKHANYA OKUNINGI
Kungaphezu nje kwewashi lakho elikugcina uvuliwe: Ukukhanya kwebhokisi lekhebula, ukushaja ikhompuyutha ephathekayo noma ifoni yakho ilokhu icwayiza futhi ivala ngezexwayiso. Lezi ziphazamiso ezincane zithinta isigqi sakho se-circadian, futhi, nekhwalithi yokulala kwakho.
ZAMA INDLELA YOKULALA
Ngemuva kosuku olude nolumatasa, isimiso sokuzola sisiza ubuchopho bakho ukuthi buyeke ukuhlokoma. Geza ubuso bakho, gqoka imaski yobuhle noma ugeze ( izifundo bonisa ukuthi isitimu sibangela izinga lokushisa lomzimba wakho likhuphuke, bese lehla, libangele umuzwa wobuthongo).
GQOKA IZINGUBO EZINHLE--NASOKSI
Kusukela kwendwangu kuya kokufanelekile, ukuthi yini oyigqokayo embhedeni ibalulekile. Khetha izindwangu eziphefumulayo (ukotini ehlobo; iflaneli ebusika) kanye nokulingana okuxekethile ukuze ungashisi ngokweqile ngenkathi ulele. Futhi uma izinyawo zakho zizwa ukubanda, phonsa amasokisi--ungqimba olwengeziwe lusiza ukuthuthukisa ukuhamba kwegazi emaphethelweni akho, isikhalazo esivamile sokulala.
KHETHA UHLELO LOMbala OLUPHOXAYO
Ucwaningo ibonisa ukuthi imibala epholile isiza ukuvusa ubuthongo ngokukusiza uphumule. Lokhu kusho ukuthi kufanele uhlobise igumbi lakho lokulala ngamathoni angathathi hlangothi futhi athulisiwe ngokumelene nama-shades anomsindo futhi anempilo. Cabanga nge-periwinkle eluhlaza okwesibhakabhaka noma i-lavender ngokuphambene nokukhanya kwelanga okuphuzi noma okupinki okukhanyayo.
YABELA UMSEBENZI WASEKHAYA UBONGO WAKHO
Cha, lokhu akusho ukuthi buyekeza uhlu lwakho lwezinto ozozenza. Woza nokuqamba--nokuzijabulisa--iziphazamiso ukuze ususe ingqondo yakho emisebenzini yanamuhla. Isibonelo, ukuhlela umugqa wendaba omusha womdlalo wakho we-TV oyintandokazi. Noma okungcono, ukuhlela iholide lakho lamaphupho.
ZINDLA NGOKUZOLA
Ngezikhathi lapho asikwazi ukulala, sikhathazekile Zolile , uhlelo lokusebenza olunikeza imisindo ephumuzayo njengemvula namagagasi aphahlazayo ukuvala imisindo evamile yasendlini njengamabhodi aphansi aklekayo…kanye nabayeni abahonayo.
ZAMA ISIVIVINYO SE-4-7-8
Uma konke kwehluleka, uchwepheshe wezempilo uDkt Andrew Weil ufunga ngalokhu indlela yokuphefumula ukusiza ingqondo nomzimba wakho uphumule. Indlela okusebenza ngayo: Ngenkathi ulele embhedeni, khipha umoya ngokuphelele ngomlomo wakho; ke, vala umlomo wakho bese uhogela ngamakhala akho ukubala okune. Bamba umoya wakho izikhathi eziyisikhombisa bese uphefumula futhi izikhathi eziyisishiyagalombili. Phinda izikhathi ezintathu ngaphezulu -- ucabanga ukuthi usuphapheme isikhathi eside kangako.
