Izinzuzo Ezi-7 Zokuvuka ekuseni ngovivi

Amagama Amahle Kakhulu Ezingane

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Ukuvuka ekuseni kungaba nzima njengokufundisa ingane itafula lokuphindaphinda. Sonke singathanda ukuvuka ekuseni kakhulu, kepha bambalwa kuphela bethu abakwaziyo ukwenza lokho usuku nosuku. Ngaphandle kwenduduzo emangalisayo nobumnandi obengeziwe umbhede wakho ukukunikeza ngesikhathi sokuvuka, izinto eziningana ezinjengokuxineka, ukukhathazeka, ukudana, imithi ethile kanye nobuhlungu obungapheli kungakwenza kube nzima kuwe ukuphuma embhedeni bese uqala usuku lwakho .

Ucwaningo oluningi lwakamuva luthole ukuxhumana phakathi kokukhiqiza nezindlela zokulala futhi ekugcineni baphetha ngokuthi ukuvuka kusenesikhathi kuvame ukwenza kahle ukwedlula konke okunye. Vele, ukuvuka ekuseni kusengeza ihora ngaphezulu kusheduli yakho yansuku zonke okusho lukhulu kuleli zwe elimatasa. Isikhathi esithe xaxa esandleni sakho sizosho nokukhiqiza kakhulu. Ngaphandle kwalokho, ukuvuka ekuseni kunomkhuba wokulala kusenesikhathi - amaphesenti ayi-100 alusizo empilweni yakho ^{[1] [okubili]} .

Ukulala kulungisa zonke izicubu zakho kufaka phakathi ingqondo nesikhumba sakho. Ukuntuleka kokulala konakalisa umkhiqizo wakho, impilo kanye nesikhumba sakho. Ukubeka lokho eceleni, ake siqhubeke nezizathu zokuthi kungani umuntu kufanele acabange ukuvuka ekuseni kakhulu.

Izinzuzo zomzimba zokuvuka ekuseni

1. Isiza ukugcina ukudla okunempilo

Ukudla kwasekuseni ngesinye sezidlo ezibaluleke kakhulu zosuku okukhuthaza ikhono lakho lokusebenza nsuku zonke. Uma uvuka ekuseni, umzimba wakho ukujwayela ukuthi udle ukudla ekuseni. Ukweqa ukudla kwasekuseni kubangela imikhuba emibi yokudla futhi kwenyuse ukuthambekela kwakho kokudla ukudla okungenamsoco ^[3] .

2. Isikhathi esithe xaxa sokuzivocavoca umzimba

Esinye sezizathu esivame kakhulu ukunikwa abantu ukugwema ukuzivocavoca nsuku zonke ukuthi bavuke sekwephuzile. Ukuvuka ekuseni kakhulu kukuvumela isikhathi esithile, esingasetshenziselwa ukuzivocavoca umzimba. Yize kungenzeka ukuthi uthole umsebenzi othile ngemuva komsebenzi kusihlwa, ukuzivocavoca ekuseni kuzokugcina unamandla usuku lonke.

3. Ithuthukisa impilo yesikhumba

Ngokufana nalokho komkhuba wokuzivocavoca nowasekuseni, ukuvuka ekuseni kungakusiza ekuthuthukiseni ikhwalithi yesikhumba sakho. Ungazibuza kanjani. Ngokufaka le mikhuba empilweni yakho yansuku zonke, impilo yesikhumba sakho ithuthuka ngokwemvelo nge-hydration, oxygenation kanye nokuhamba kwegazi okuthuthukile. Njengokungezelela, ukuvuka ekuseni kusizakala ngesikhathi esingeziwe sokukhipha amafutha, ukuthambisa nokuhlanza ^[4] .

Izinzuzo zengqondo zokuvuka ekuseni

4. Kuthuthukisa umkhiqizo

Isikhathi sasekuseni yisikhathi esikhiqiza kakhulu sosuku. Ukuvuka ekuseni kakhulu kukusiza ukuthi ugxile kangcono emisebenzini ebalulekile ngaphandle kweziphazamiso. Ngokuhambisana nalokho, ubuchopho bomuntu busemazingeni amahle kakhulu ekuseni bese bube nomthelela ekwenzeni izinqumo ezingcono. Ngokufanayo, ukuvuka ekuseni kungabahleli abangcono ngokwezifundo ^[5] .

5. Ikhuthaza ukuhlushwa okungcono

Ukuvuka ekuseni kusiza ekwenzeni ngcono amazinga akho wokuhlushwa. Njengoba kungenaziphazamiso (ngoba umhlaba wonke ngabe ulele), ubuchopho bakho bungagxila kangcono futhi benzele izinto kahle. Izifundo zakamuva zithi ukuvuka ekuseni kakhulu kuvame ukwenza kahle ezifundweni kunalabo abathanda ukushisa uwoyela ophakathi kwamabili.

Izinzuzo ezingokomzwelo zokuvuka ekuseni

6. Ithuthukisa ikhwalithi yokulala

Ukugcina umzimba wakho enkambisweni yokulala kukuzuzisa ngokwenza ngcono ikhwalithi yakho yokulala. Njengoba umzimba wakho ujwayele inqubo, kuba lula ukulala nokuvuka ekuseni kakhulu. Umkhuba uzuzisa iwashi langaphakathi lomzimba wakho futhi ukuba sesimweni esibikezelayo kukusiza ekuvukeni uzizwe uphumule kahle ^[6] .

7. Ivumela isikhathi esithile sokuthula

Labo abathanda ukuthula ekuseni bangazindla ngisho nangokuvuka ekuseni kakhulu. Ingqondo enokuthula inganikeza amandla okufeza okuningi. Ukuthula nokuthula okutholwa ngezikhathi zokuvuka kosuku akugcini nje ngokuthoba ingqondo yakho kepha nomzimba wakho ^[7] .

Encwadini Yokugcina ...

Noma kungabonakala kunzima, ukuvuka ekuseni kakhulu kungakusiza ngezindlela eziningi. Ukusuka ekuthuthukiseni impilo yakho engokwengqondo, engokomzwelo nengokomzimba kukusize ukwazi ukuzibamba, umkhuba wokusheshe uvuke uyinzuzo ngempela. Qala ngokunensa, bese usetha iwashi le-alamu - lokhu akube yisinyathelo sakho sokuqala esiya kumkhuba ongcono.

Imininingwane yabantu nguSharan Jayanth

1. [1]UKumaran, V. S., Raghavendra, B. R., noManjunath, N. K. (2012). Ithonya lokukhula ekuseni ekusebenzeni okudinga ukunakekelwa nenkumbulo. Ijenali yase-India ye-physiology kanye ne-pharmacology, 56 (4), 43-50.
2. [okubili]U-Agarwal, A. K., Kalra, R., Natu, M. V., Dadhich, A. P., & Deswal, R. S. (2002). Ukusebenza kwe-psychomotor kweziguli zengqondo ezingaphansi kokwelapha: Ukuhlolwa ngokuhlolwa kwephepha nepensela. I-Psychopharmacology Yabantu: Imitholampilo Nezivivinyo, 17 (2), 91-93.
3. [3]UKamath, M. V., & Fallen, E. L. (1991). Ukwehluka kokushintshashintsha kwemigqi ye-neurocardiac ku-infarction ye-myocardial acute. Ijenali yaseMelika yezinhliziyo, i-68 (2), i-155-160.
4. [4]UKecklund, G., Åkerstedt, T., & Lowden, A. (1997). Umsebenzi wasekuseni: imiphumela yokuvuka kwangaphambi kokulala nokuqapha. Ukulala, 20 (3), 215-223.
5. [5]U-Eliasson, A. H., Lettieri, C. J., no-Eliasson, A. H. (2010). Usheshe walala, uvuka ekuseni! Imikhuba yokulala nokusebenza kwezemfundo kubafundi basekolishi. Ukulala nokuphefumula, 14 (1), 71-75.
6. [6]UBeebe, D. W., uRose, D., no-Amin, R. (2008, Januwari). Umphumela wokuvinjelwa kokulala okungapheli ekufundeni kwentsha nasemisebenzini yobuchopho ekilasini elilingisiwe: Isifundo somshayeli. Ekulaleni (Umq. 31, amakhasi. A77-A78). I-ONE WESTBROOK CORPORATE CTR, STE 920, WESTCHESTER, IL 60154 USA: AMER ACAD SLEEP MEDICINE.
7. [7]UDanner, F., noPhillips, B. (2008). Ukulala kwentsha, izikhathi zokuqala esikoleni, nokuphahlazeka kwemoto yentsha. Ijenali Yezokwelapha Imitholampilo Yokulala, 4 (06), 533-535.

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