Wamkelekile kwiXesha lokubuyiselwa, uthotho lweTherapy yoNyango malunga nokucothisa, ukulala ngakumbi, kunye nokuzonwabisa nangona unganakho - akukho zibhanti zewayini zintle ziyafuneka.
Ukulala lelinye lawona matye ekona abalulekileyo empilo entle. Nangona kunjalo, ukufumana umgangatho okwaneleyo ukuvala iliso akusoloko kulula - okanye kunokwenzeka - ngeeshedyuli ezixakekileyo, abantwana, izilwanyana zasekhaya, uxinzelelo kunye noxinzelelo, kunye nokulala okungalunganga. Ukuba ukwiphulo lokulala okungaphezulu (kwaye okungcono), ndiye ndancokola nabantu abahamba ngokutshintsha iishedyuli zokulala, njengabongikazi; bartenders ekufuneka bephumle emva kobusuku obuxakekileyo; nabantu abanokulalisa naphi na, nokuba kukwinqwelomoya nakwindlela yokuhamba kawonke-wonke! Ukuqonda kwabo kunokukunceda ekukhokeleni kwi-nap elandelayo enkulu okanye kubusuku bokulala.
Ungalala njani nanini na, ngokukaMongikazi…
Abongikazi kunye nabanye abaqeqeshi bezonyango basebenza ubusuku nemini ezinokutshintsha ngephanyazo, kwaye uninzi luba ziincutshe ekufumaneni ubuthongo obulungileyo akukhathaleki lixesha okanye indawo. Ndisebenze lonke utshintsho olunokwenzeka kwisebe likaxakeka: 11 am-11 pm, 3 pm-3 am, 7 pm-7 am, and 7 am-7 pm, utshilo uSara Pelle, isebe likaxakeka i-RN ePhiladelphia, ePennsylvania. Abasebenzi beeshift yasebusuku, amakhethini amnyama kunye nemaski yokulala kunyanzelekile. Babeluncedo lwam lokonga xa ndandisebenza ubusuku. UPelle ukwangumlandeli koomatshini bengxolo emhlophe kunye Uncedo lwe-magnesium ezolileyo , awuthathayo phambi kokuba ayokulala, akunamsebenzi nokuba yintsimbi yesi-7 kusasa okanye u-11 ebusuku.
Intsingiselo yama-888
Eyona nto intle kukugcina indawo elungileyo nokuba ulala phi, utshilo uSusan Wik, ugqirha ongumhlali wase-OB-GYN e-Omaha, eNebraska. Ucebisa ngee-shades, iimfama, okanye amakhethini ukuba mnyama igumbi, iqondo lobushushu elipholileyo, kwaye mhlawumbi nefeni yengxolo emhlophe kunye nolawulo lobushushu.
Ukukunceda ukuseta umzimba wakho kwimowudi yokulala, I-Wik icebisa ukuhlamba ngaphambi kokulala , ukusebenzisa ioyile ebalulekileyo yokuzola efana ne-lavender, kunye nokuthintela izixhobo ze-elektroniki, ezinokuphazamisa ukukhutshwa kwendalo komzimba kwe-melatonin. Nokuba ngexesha lokutshintsha kweeyure ezingama-24, ndizama ukuhlamba ubuso bam kwaye ndihlambe amazinyo ngaphambi kokubeka phantsi ukuseta ithoni. Zama ukunciphisa nantoni na enokubangela uxinzelelo ngelixa uzama ukukhuhla. Ndiphinda ndibaleke izinto kwaye ndizibhale phantsi ngaphambi kokulala ukuze ndingazukuzixakekisa xa ndizama ukulala, utsho.
… NgokweBartender
Ukusebenza kude kube sebusuku-okanye ekuseni kakhulu-kwindawo ene-eneji ephezulu kunokwenza ukuba ulale xa ufika ekhaya umsebenzi omkhulu. UDylan Nelson, ibartender evela eSaint Paul, eMinnesota, ufumene iindlela ezithile zokuphumla emva komsebenzi.
Eyona nto inkulu kukusela emva kotshintsho, utshilo. Kukho ulwazi oluninzi malunga nendlela utywala obuchaphazela ngayo umgangatho wokulala. Andifane ndisele emva komsebenzi kuba xa ndenza njalo, ndiye ndigqibe ukuhlala emva kweeyure ezimbini ukuya kwezine kunokuba bendinokungaseli emva koko. Ngaphandle kotywala, uNelson ucebisa ngokuhlala kude necaffeine emini kakhulu; ubiza u5. ukusika kwakhe, nangona kunjalo iingcali ngokubanzi zincoma ukuyithintela ubuncinci iiyure ezine ukuya kwezintandathu ngaphambi kokulala, kuxhomekeke ekubeni ubuthathaka kangakanani kwiziphumo zayo.
UNelson ukwabeka phambili ukutya ukutya okunesondlo xa ehleli phantsi- hayi njengoko emi ekhitshini- xa efika ekhaya evela emsebenzini, kwaye ucebisa ukuba uncede ingqondo yakho itshintshele kwimowudi yokulala ngokuthi ukunqanda imithombo yeendaba zentlalo kunye nezikrini. Ukwangumntu othanda ukumamela ingxolo emhlophe okanye ukubetha kwebhayikhi xa eqala ukulungiselela ukulala. Okona kubaluleke kakhulu, ubeka phambili phambili ekwenzeni isiqhelo anokunamathela kubusuku ngabunye ukunika umzimba wakhe ukuba lixesha lokulala.
… Ngokutsho koMsebenzi weNight Shift
I-Null *, umlawuli wenkqubo, i-barista, kunye nomgcini werestyu kunye neseva, uneshedyuli eguqukayo efuna ukuhlengahlengisa ishedyuli yabo yokulala rhoqo. Okwangoku ndinemisebenzi emithathu. Ngeentsuku ezithile kufuneka ndibekho kubo bonke abathathu ngosuku olunye-kwaye enye yazo ziiyure ezili-12 zokutshintsha, batsho. Ndizama ukulala kancinci xa ndinako. Inceda ukuzinzisa imeko yam.
Intsingiselo ye-2 22
Amakhethini amnyama ziinombolo zeNull zenqaku elinye lokulala okungcono, nokuba kunini na. Benza kube lula kum ukuba ndilale kuba abanqandi ukukhanya kuphela, banciphisa nomthamo wesandi. Vala iifestile ukuba ingxolo ikugcina uphaphile, kwaye ujonge umatshini wesandi okanye ifeni ukuqhubela phambili ukufihla nasiphi na isandi esitalatweni. Ukwenza igumbi lokulala libe yindlwana ethambileyo ikunceda uphumle kwaye ulale ngcono, ke yenza into oyifunayo- iingubo ezintle, iglasi yamanzi, ezinye iioyile ezifanelekileyo kwi-diffuser -ukudala indawo efanelekileyo yokulala okungcono.
… Kwaye ngokutsho komnye umntu onokulala naphina
I-Lily Crooks yaseMinneapolis inokulala naphina, kwaye ibala ingxolo emhlophe kunye nee-headphone njengezinye zezona zixhobo ziluncedo ekumncedeni aphume. Ndiphulaphula ukuthetha kunomathotholo, cwaka, utsho ngezandi zakhe zokulala. Ngokubhekisele kwizinto ezenza ukuba indawo yokulala engaqhelekanga ikhululeke ngakumbi, iiCrooks zicebisa ukuba unxibe umsitho. Soloko unento onokuyibhola kwaye uyincamathelise emva kwentloko yakho, ecaleni kwentamo yakho, okanye ujonge ebusweni bakho. I-cardigan okanye i-hoodie yi-fave yam, kodwa [ungasebenzisa] i-shawl okanye isikhafu.
Ukuba uhamba ngenqwelomoya, pakisha umqamelo wentamo esemgangathweni ukuze wenze uhambo lwakho lukhululeke ngakumbi. Intsilo ye-inflatable yentamo apho ikhoyo. I-squishy onokuthi uyinyathele kwiingxowa ezincinci ayinayo inkxaso, u-Crooks ucebisa. Kwaye qinisekisa ukuba abantu ohleli nabo bayazi ukuba uzama ukulala, hayi ukuncokola. Nqumamisa iingalo zakho zikuqinise njengoko ulungiselela ukulala. Ulwimi lomzimba luxelela abanye ukuba buzz kwaye uzinike ukuwola okuncinci ukuze wonwabe, utshilo.
* Igama litshintshiwe ukukhusela ukungaziwa.
Ithetha ntoni i-1111 kumanani eengelosi
