Akukho nto ifana nobukhulu obulingana neshedyuli yokulala. Ngelixa iingcali zicebisa ukufumana okuqinileyo iiyure ezisixhenxe ukuya kwezisithoba ubuthongo busuku ngabunye, ixesha lokulala oludingayo- kunye nelona xesha lilungileyo lokuba ulale kwaye uvuke ngosuku olulandelayo- luxhomekeke ngokupheleleyo kwingqondo nasemzimbeni wakho isingqisho esijikeleze umzimba (aka iwotshi yakho yangaphakathi).
Nangona kunjalo, ngamanye amaxesha nezona zinikezelwe kakhulu kwizikhova zasebusuku zinezibophelelo ezifuna ukuqala ngosuku olulandelayo ngokuqaqamba nangokusa. Iindaba ezimnandi zezokuba nokuba uyintaka yokuqala okanye isikhova sasebusuku, imeko yakho yengqondo iphantsi kolawulo lwakho, umqeqeshi wengqondo UJennifer Dawn uyacacisa. Ngokuziqhelanisa, ungafunda ukulungelelanisa isimo sakho sengqondo malunga nantoni na.
THANDEKA: Nokuba ungakhetha nini ukulala, kunokwenzeka ukuba uzive uqinisekile malunga nokuvuka ekuseni. Nanga amanyathelo amancinci asixhenxe athi abaqeqeshi beengqondo bathi ungawathathela ubuxoki ngokuba ngumntu wasekuseni (kwaye mhlawumbi unokuziguqula ube yinto elungileyo).
Gcina Ncamathisela Bona eminye imifanekiso Ityala: Natalie Jeffcott
Cwangcisa intsasa yakho phezolo.
Enye indlela elula yokuqinisekisa ukuba uziva ungcono ngokuvuka kusasa kukulungiselela usuku ngaphambi kwexesha. Nantoni na ekufuneka uyenzile emva kokuvuka kwangoko, yilungiselele kwangaphambili, utsho uVandana Mohture ka Ubugcisa beengqondo . Ukuba kufuneka uye kwenye indawo, beka impahla yakho kubusuku obudlulileyo; ukuba ucwangcisa ukufunda okanye ukusebenza, qinisekisa ukuba ilaptop / iincwadi ziyasetwa; kwaye nangokunjalo. Ayisiyi kukunceda nje ukuba uzive ukhululekile xa uvuka, ikuvumela ukuba ube nomfanekiso-ngqondweni kwaye uzilungiselele ngengqondo usuku ngaphambi kokuba luqale.
inombolo 444 ethetha uthando
Gcina Ncamathisela Bona eminye imifanekiso Ityala: Natalie Jeffcott
Cwangcisa iwotshi yakho yealam emva kwemizuzu engama-30 ngaphambi kokuba uvuke ngoku.
Ukuba ngokwesiko uvuka kade, uMohture uthi ukuseta ialam yakho kwisiqingatha seyure ngaphambili kunokunceda ingqondo nomzimba wakho ngokuthe ngcembe uhlengahlengise kumbono wokuvuka kusasa. Ihlala ithatha iintsuku ezingama-21 ukuseka umkhwa omtsha, uyacacisa. Umbono kukwenza utshintsho, inyathelo elinye ngexesha, ngokungaguquguqukiyo, endaweni yokuzinyanzela ukuba uvuke.
Ke akukho, ukuba ufuna ukuba ngumntu wakusasa, awudingi ukuvuka kwaye ngesiquphe wenze into enye. U-Mohture ucebisa ngokuthe chu ukuba uvuse ixesha lakho lokuvuka phezulu ngemizuzu embalwa yonke imihla okanye zonke iintsuku ezimbalwa ukuze uzihlaziye kwishedyuli yangaphambili. Ukutshintsha ngokukhawuleza ixesha lakho lokuvuka ukusuka kwi-7 kusasa ukuya kwi-5 kusasa kunokusebenza iintsuku ezimbalwa, kodwa ngekhe kulondolozwe. Endaweni yoko, qala ngokuseta ialam yakho kwimizuzu engama-30 ngaphambili kunokuba uvuke ekuqaleni, kwaye uyihambise kancinci kancinci de ufezekise injongo oyifunayo, utshilo.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: U-Esteban Cortez
Ungalibethi iqhosha lokusnuza - qala ukusnuza ngokukhawuleza.
Nokuba ungonelisa kangakanani ukucofa iqhosha lokusnuza xa ialam yakho icimile, uphando ibonisa ayikwenzi (okanye ingqondo yakho) naziphi na izinto ezilungileyo. Kuba inxenye yokugqibela yomjikelo wokulala oqhelekileyo ubandakanya ukulala okunzulu, okubuyisayo kwe-REM, ukuyiphazamisa imizuzu emihlanu ukuya kwesibhozo yokusnuza kunokubangela yonke into ukusuka ekunyukeni kwentliziyo kunye noxinzelelo lwegazi, kwiimvakalelo zokukruquka nokudinwa kuyo yonke intsalela yosuku.
athetha ntoni amanani u-444
Endaweni yokubetha iqhosha lokulala, u-Mohture ucebisa ukuba ungene ebhedini ubuncinci imizuzu eli-15 ngaphambili kunokuba ubuqhele ukubamba ii-Zzs ngolo hlobo. Iingqondo zethu ziyaphendula kwiipateni, ke ukwenza umkhuba wokuya kulala kwangoko kunokunceda ukuqeqesha ingqondo yakho ukuba ilale ngokukhawuleza.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: UJessica Isaac
Zivuyise ngokuvuka ekuseni.
Kancinci ukuzikhuthaza Ungahamba indlela ende xa uziva unomsindo wokuvuka kwangoko. Ukuthetha ngokuzithemba kunokunciphisa ukucinga okungalunganga, ke yonke imihla ovuka ngayo kwangoko, bhiyozela impumelelo, utshilo uMohture. Zivuyise ngokwenza kwakho ngokujonga esipilini kwaye uzixelele ukuba uziva unelunda kangakanani ngokufezekisa oko uzibophelele kuko. Ukuqiniswa kwimeko yokuqonda kuthumela imiqondiso eyomeleleyo kwingqondo yakho malunga nokuba awonelisekanga njani kuphela kule meko intsha, kodwa wonwabile kuyo.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: UJoe Lingeman
Qalisa usuku ngomsebenzi owuthandayo.
Ukuvuka kwangoko kulula kakhulu xa unento okhangele phambili kuyo. Mhlawumbi eyona ndlela inkulu yokuziqhelanisa nokuba nethemba malunga nokuvuka kwangoko kukuncamathisela into elungileyo kuyo, utshilo uSteve Scanlon, umphathi wequmrhu lokuqeqesha ngengqondo. Umvuzo kwakhona . Cinga malunga neentlobo zezinto ozonwabelayo kunye nezinto ezintle onokuthi ujonge kuzo ekuvukeni.
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Ukuba ujonge umsebenzi owonwabisayo kusasa ongathathi itoni yexesha, u-Mohture ucebisa ngokuthatha uhambo olufutshane okanye ubaleka ujikeleze ibhloko, okanye ugqibe umzuzu we-yoga wokuziqhelanisa, ukuzilolonga, okanye ukucamngca yesiqhelo. Ukuzilolonga kancinci, ukuzolula okanye ukuphefumla okunzulu kunokukunceda ucime ingqondo yakho kwaye usete ithoni yosuku oluqinisekileyo, utshilo.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: uLiz Calka
Ijenali okwemizuzu embalwa.
Nokuba kubhalwa kuluhlu lwezinto eziza kwenziwa zosuku lwakho okanye ubhale malunga nento onombulelo ngayo, uphando ibonisa ukushicilelwa, nokuba yimizuzu nje embalwa ngosuku, kunokunciphisa amanqanaba oxinzelelo kunye nokuphucula imeko yakho. Ukubhala iinjongo zakho zosuku kuyindlela elungileyo yokufumana ukhuthazo kusasa, kwaye uhlale ujonge kwimisebenzi ephambi kwakho, u-Mohture uyacacisa.
Ithetha ukuthini xa uqhubeka ubona i-333
Ukuba ufumanisa ukuba uxakekile emva kokubhala uluhlu lokwenza ekuseni, uScanlon uthi ukwenza uluhlu olukhawulezileyo lwezinto ezintathu ukuya kwezihlanu onombulelo ngazo nako kungaluncedo olukhulu. Nokuba kubhalwa malunga nomoya omtsha, abahlobo abalungileyo, okanye ipayi yetshokholethi, ukuqala usuku lwakho ngoluhlu lombulelo kunokuphikisana neemvakalelo zoxinzelelo kunye noxinzelelo, utshilo.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: U-Emily Billings
Lungisa igumbi lakho ukuze ulale obona bhetele ebomini bakho.
Ingabonakala ngathi ayisiyongqondo, kodwa ngokuvakalayo ulala ebusuku, kokukhona uya kuziva kusasa. Inkqubo yesiqhelo yasekuseni iqala ngobusuku obuhle, utshilo uDawn. Ukuba uqhuba ucoceko lokulala olungelulo, kuyakwenza inkqubo elungileyo yasekuseni iphantse ibe yinto engenakwenzeka.
Ukuba uyasokola ngokulala iiyure ezisixhenxe ukuya kwezisixhenxe ubusuku ngabunye, uGqirha Michael Gelb, umlawuli we IZiko eliMthubi kwisiXeko saseNew York, ithi kukho amanyathelo aliqela onokuwathatha ukuphucula umgangatho wobuthongo obufumanayo. Ukupholisa igumbi lakho lokulala ukuya kuma-68 degrees okanye ngaphantsi kunokukunceda ulale ngokukhawuleza, njengoko kuya kucima ifowuni okanye umabonwakude ubuncinci iiyure ezimbini ngaphambi kokulala, utsho. Ukuba awungekhe ulale, uGelb ucebisa ngokubandakanya ukucamngca okufutshane okanye umthambo wokuphefumla onzulu kwinkqubo yakho yokulala. Oku kuyanceda ingqondo kunye nomzimba wakho ngaphambi kokuba ulale, uyacacisa.
Inombolo yeengelosi ezingama-41 ezinentsingiselo
