Ngaba uyazibuza ukuba kutheni ikati yakho isebenza kakhulu ebusuku kwaye ayikuvumeli ukuba ulale? Iikati zizilwanyana zasebusuku ngokwemvelo, nto leyo enokuba lucelomngeni kubaniniyo abafuna uxolo lwengqondo ngezo yure. Nangona kunjalo, ngomonde kunye nohlengahlengiso oluthile kwindlela yabo yemihla ngemihla, kunokwenzeka ukuguqula ukuziphatha kwabo ukuze basebenze ngakumbi emini kwaye balale ebusuku.
Iifelines zichitha ukuya kutsho kuma-75% exesha lazo zilele emini ngenxa yethuku lazo lokuzingela. Nangona singenako ukutshintsha imizila yabo yemfuza, Ewe, zikho iindlela zokutshintsha inkqubo yakho ngokuthe ngcembe.. Ukuba unexhala malunga nendlela ikati yakho eziphatha ngayo ebusuku, sinokukunceda ufumane iqabane lakho elinoboya ukuba liphuhlise imikhwa ethe chatha yasebusuku.
Kutheni ikati yam ixakekile ebusuku?
Ukuze uqonde oku kuziphatha, kubalulekile ukukhumbula ukuba iikati zizilwanyana ezidliwayo ngokwemvelo. Endle, zazizingela ngorhatya okanye ngonyezi, xa ixhoba lazo lisebenza kakhulu. Ukongeza, ziyilwe ngokwebhayoloji ukuba zisebenze ngakumbi ngala maxesha emini.
Eli thuku lihlala kwiikati zethu zasekhaya. Nangona kungeyomfuneko ukuba bazingele ukuze baphile, umzimba wabo usakulungele oko. Ngenxa yoko, iifene ezininzi zilala emini kwaye zisebenze ngokukhawuleza nje ukuba kuhlwe. Lo msebenzi wasebusuku unokubangela ukubaleka ujikeleze indlu, imidlalo enengxolo okanye ukukhwaza, nto leyo enokwenza kube nzima ukuba abanini bazo baphumle.
Uyitshintsha njani indlela yekati yakho yokulala ebusuku
Ukuze ikati yakho ilale ngakumbi ebusuku, into yokuqala ekufuneka uyenzile kukutshintsha inqanaba lomsebenzi wayo emini. Dlala ngakumbi kunye nabo ngundoqo. Akuyomfuneko ukuba badinwe, kodwa endaweni yoko bagcine bonwabile ngeeseshini zokudlala ezininzi imini yonke. Iiseshoni zokudlala ezintathu zemihla ngemihla malunga nemizuzu emi-5 ukuya kwe-10 zisebenza ngakumbi kuneseshini enye ende. Oku kuya kubanika umthamo womsebenzi oza kubadinisa ngokwaneleyo ukuba balale ngcono ebusuku.
Ngokuxhomekeke kubuntu bekati yakho, usenokungawamkeli umdlalo wasemini ekuqaleni. Ezinye iikati zinokukhetha ukulala emini, ngoko kuya kubaluleka ukuba inkqubo ihamba kancane kwaye ngaphandle kokunyanzelisa. Ukongeza, ungancedisa ezi seshoni zokudlala kunye nezinye izivuseleli ezigcina ingqalelo yabo emini.
Iingcebiso ezisebenzayo zokuvuselela ikati yakho emini
Enye yezona ndlela zibalaseleyo zokumdinisa kukutyebisa imeko-bume akuyo ukuze aphephe ukukruquka. Ezinye izicwangciso ziquka:
- Izinto zokudlala ezisebenzisanayo: Izinto zokudlala ezivumela ikati ukuba izingele, ezifana neentonga ezinentsiba okanye iilaser, zigqwesile ekugcineni inkazana yakho isebenza.
- Iibhokisi kunye neetonela: Iikati zithanda iindawo ezivaliweyo. Ukufaka iibhokisi okanye iitonela apho ikati yakho inokuhlola kwaye ifihle khona iya kubonelela ngeeyure zokuzonwabisa.
- Izikrweli kunye neendawo zokukhwela: Ukubeka izithuba zokukrwela kwiindawo ezifanelekileyo, njengakufutshane neefestile, kuya kumkhuthaza ukuba azisebenzise ngoxa ejonge okwenzeka ngaphandle.
Ukongeza, isisombululo esimnandi nesisebenzayo kukunikela abalingane bokudlala. Ukuba awukwazi ukuba sekhaya imini yonke, enye ikati inokuba yile nto ifunwa yinyamakazi yakho ukuchitha amandla idlala kwaye uhlale usebenza. Ngokuqinisekileyo, qiniseka ukuba zombini iikati ziyahambelana, njengoko zingasoloko zamkela ilungu elitsha lendlu.
Ezinye izinto ezimele ziqwalaselwe ukuze umntu aphumle kamnandi ebusuku
Ngaphandle kokugcina ikati yakho isebenza ngakumbi emini, kubalulekile ukwenza inkqubo yasebusuku enceda ikati yakho idibanise ixesha lokulala kunye noxolo lwengqondo. Apha sikunika amaqhinga:
- Yondla ngaphambi kokuba ulale: Iikati zivame ukulala emva kokutya. Ukuba ubanika ukutya okulungileyo ngaphambi kokuba alale, uyawandisa amathuba okuba bazole ebusuku.
- Kuphephe ukunikezela kwizidlo zabo zasebusuku: Ukuba ikati yakho ivuka ebusuku kwaye iqala ukugubha, kubalulekile ukuba ungayivuzi ngokutya okanye ingqalelo, njengoko oku kuya kukhuthaza ukuziphatha.
- Yenza indawo yokuphumla ekhululekile: Beka ibhedi yabo okanye ingubo kwindawo ezolileyo, kude nengxolo kunye neziphazamiso, apho banokuziva bekhuselekile kwaye bekhululekile.
Iingxaki zonyango ezinokwenzeka ezichaphazela ukulala kwekati
Ukuba ikati yakho iyaqhubeka nokuvuka ebusuku naphezu kwayo yonke imizamo yakho, kubalulekile ukulawula naziphi na iingxaki zonyango. Ezinye iikati ezinengxaki yokuphuthelwa ebusuku banokuba nemeko esisiseko, njengentlungu, hyperthyroidism okanye iingxaki zokwetyisa.
Dibana nogqirha wakho wezilwanyana ukuba uyakrokrela ukuba kunjalo. Ezinye izigulo zinokuchaphazela ukulala kwekati yakho, ngakumbi kwiikati ezindala. Uxilongo olufanelekileyo lunokutyhila kuwe ukuba ukuziphatha kwasebusuku kunxulumene nemeko enyangekayo.
Umonde kunye nokunyamezela ukuphucula imikhwa yekati yakho
Njengalo naluphi na utshintsho lwesiqhelo, ukuguqula indlela yokulala yekati kufuna umonde nonyamezelo. Utshintsho alunakwenzeka ngobusuku, kodwa ekuhambeni kwexesha, ikati yakho iya kwamkela inkqubo entsha. Qinisekisa ukuba uhlala ungaguquguquki xa kuziwa kwiiseshoni zokudlala, amaxesha okutya, kunye nendawo yokuphumla efanelekileyo.
Kancinci kancinci, ikati yakho iya kufunda ukulala ngakumbi kwaye idlale kancinci ebusuku, ikuvumela ukuba ukonwabele ukuphumla okungaphazamisekiyo ngelixa ikati yakho ilungelelanisa ishedyuli yayo entsha.