Amathiphu asheshayo
- Hamba imizuzu engu-15 ukuze uthole ukuphakama okusheshayo.
- Yeka i-caffeine emva kwemini ukuze ulale kangcono.
- Bona udokotela uma kuqhubeka ngaphezu kwamasonto amane.
Uvuka usukhathele. Uzidonsa phakathi nentambama, ubale kuze kube isikhathi sokulala, ulale amahora akho, uvuke ukhathele futhi. Uma yileyo impilo yakho njengamanje, into yokuqala okumele uyazi ukuthi awubuthakathaka futhi awuqambi. Ukukhathala okukulandelayo kungenye yezizathu ezivame kakhulu abantu ababona ngazo udokotela, futhi cishe njalo kunembangela.
Into ekhungathekisayo ukuthi imbangela ivela kancane ukuba yinto eyodwa nje. Ukukhathala yilapho izimvava ezincane eziyishumi nambili esontweni lakho zivame ukuqoqana khona. Izindaba ezinhle zicashe ngaphakathi kwalelo qiniso elifanayo. Uma izinto eziningana ezincane zikuqeda amandla, khona-ke izixazululo eziningana ezincane zingabuthelana zenze umehluko wangempela.
Asihambe kubasolwa abavamile.
Kuvame ukuqala ngobuthongo, kodwa hhayi ngendlela ongacabanga ngayo
Impendulo esobala ukuthi awulali ngokwanele. Ngezinye izikhathi lokho kuyiqiniso. Kodwa abantu abaningi abakhathele basembhedeni amahora ayisishiyagalombili basavuke bengasenamandla. Inkinga akuyona njalo inani lobuthongo. Yikhwalithi.
Enye yezimbangela zalokhu enganakwa kakhulu i-sleep apnea, isimo lapho ukuphefumula kwakho kuqhubeka kuma kuqale phakathi nobusuku ungazi. Ungase ungakhumbuli ukuvuka, kodwa umzimba wakho awulokothi wehlele ebuthongweni obujulile, obuvuselelayo. Ukuhona okukhulu, ukukhefuzela ebusuku, noma umlingani oke waqaphela ukuthi uyeka ukuphefumula kufanele kubalulwe kudokotela. Kuvamile, futhi kwelapheka kakhulu.
Izinto ezilula ezibulala ikhwalithi nazo zibalulekile. I-caffeine ingahlala ohlelweni lwakho kuze kufike amahora ayisikhombisa, ngakho ikhofi lasemini lingacekela phansi ngokuthulile ubuthongo ozoba nabo ngalobo busuku. Utshwala bunobuqili ngakolunye uhlangothi: bukusiza ulale, bese bukugcina ngaphandle kwezigaba ezijulile, ngakho uvuka ukhathele ngisho nangemva kobusuku obugcwele. Futhi izikrini ebusuku sekuhwalele zikhuthaza ubuchopho bakho ukuba buhlale buqaphile ngenkathi ufuna budambe.
Uma umzimba uyimbangela
Ngezinye izikhathi ukukhathala uphawu lokuthi kukhona okuthile ngokomzimba okudinga ukunakwa. Ezimbalwa ezivamile:
- Insimbi ephansi. Uma insimbi iphela, igazi lakho lithwala umoya-mpilo omncane ezicutshini zakho, futhi umphumela ukukhathala, ubuthakathaka, nokuzizwa uphelelwa umoya kalula. Kuvame ikakhulukazi kubantu abanezinsuku zenyanga ezinzima.
- Inkinga ye-thyroid. I-thyroid engasebenzi ngokwanele yehlisa yonke i-metabolism yakho, ngokuvamile iletha ukukhathala kanye nokuzizwa ubanda, ukungacaceleki kwengqondo, noma izinguquko zesisindo.
- I-vitamin B12 noma i-vitamin D ephansi. Kokubili kungakushiya uphelelwe amandla, ngezinye izikhathi kunezinye izimpawu ezifana nokuhlaba noma isimo sengqondo esiphansi.
- Ukuguquguquka kukashukela wegazi. Ukusuka eziphakemeni zikashukela uye eziphansi eziwayo usuku lonke kuyindlela yokwehla kwamandla.
Awukwazi ukuxilonga lezi ngesihloko, futhi akufanele uzame. Iphuzu ukuthi zikhona nje, zivamile, futhi iqoqo eliyisisekelo lezivivinyo zegazi lingabona iningi lazo. Uma ukukhathala kwakho kunenkani, yilolu hlobo kanye lwento udokotela angaluhlola.
Uma ingqondo iyimbangela
Nakhu i-NHS ekhuluma ngakho ngokungagunci: izimbangela zengqondo zokukhathala empeleni zivame kakhulu kunezomzimba. Lokho kungaba nzima ukukuzwa, ngoba kuzwakala sengathi umzimba wakho uyinkinga. Kodwa ingcindezi, ukukhathazeka, isimo sengqondo esiphansi, nosizi konke kuphelisa amandla ngokuqondile, futhi ngokuvamile kucekela phansi ubuthongo bakho ngaphezu kwalokho, okwenza konke kube kubi.
Uma ube uzizwa uphansi futhi uyisicaba futhi uswele amandla isikhathi, lokho kukhathala kungase kuphethe indaba esindayo ngaphansi kwakho. Ukulahlekelwa kwakamuva, umsebenzi okugugulayo, isikhathi sokukhathazeka okungapheli. Akukho kulokho okuyiphutha lobuntu, futhi akukho kukho okuyinto yokuqhubeka nayo wedwa.
Ukwelashwa ngokukhuluma okufana neseluleko noma i-cognitive behavioral therapy kungasiza ngempela ekukhathaleni okuboshelwe engcindezini, ekukhathazekeni, noma esimweni sengqondo esiphansi. Kunjalo nokumane utshele umuntu omethembayo ukuthi izinto beziqhubeka kanjani ngempela. Uma ukukhathala kufika nobunzima obungasuki, sicela ufinyelele kuchwepheshe. Lokho akukhona ithuluzi lokugcina. Kungenye yezinto ezisebenza kakhulu kulolu luhlu lonke.
Izixazululo ezincane ezenza umehluko ngempela
Ngenkathi uhlela isithombe esikhulu, izinguquko eziningana zansuku zonke zaziwa zisiza. Khetha eyodwa noma ezimbili. Awuzidingi zonke ngasikhathi sinye.
- Dla ngeshejuli ezinzile. I-NHS iphakamisa ukudla izidlo ezijwayelekile noshamalubhesi onempilo njalo ngemva kwamahora amathathu kuya kwamane kunesidlo esisodwa esikhulu ngezikhathi ezithize. Kugcina amandla akho angakhuphuki awe.
- Nyakaza, ngisho nalapho ukhathele. Kuzwakala kuphambene, kodwa ukuzivocavoca okuvamile kukushiya unamandla amaningi ngokuhamba kwesikhathi, hhayi amancane. Ngisho nokuhamba okukodwa kwemizuzu engu-15 kunika ukuphakama kwangempela, okusheshayo.
- Phuza amanzi. Ukwesweleka kwamanzi okuncane kodwa kungakushiya ungacaceleki futhi uyisicaba. Ngezinye izikhathi ingilazi yamanzi ngempela iyisixazululo.
- Vikela isikhathi sakho sokudamba. Yeka i-caffeine emva kwemini, gcina utshwala buncane, uzinike isikhathi esingenazikrini ngaphambi kokulala.
- Qonda isikhathi sokulala nesokuvuka esingaguquki. Isigqi esijwayelekile sisiza umzimba wakho ukwazi ukuthi nini ucishe nokuthi nini ubuye usebenze.
Ziphathe kahle lapha. Umgomo akukhona uhlelo oluphelele. Kungukuvala eyodwa noma ezimbili zezimvava nokuqaphela okushintshayo. Uma unesimo sempilo noma ukhulelwe, xhumana nodokotela wakho ngaphambi kokwengeza ukuzivocavoca okuningi, uvumele akusize uqale ngesivinini esifanele.
Ukuthi nini uyeke ukuqagela bese uhlolwa
Kukhona umgqa ocacile ofanele ukubambelela kuwo. I-NHS iyeluleka ukuthi uma ube ukhathele njalo isikhathi esingaphezu kwamasonto amane, sekuyisikhathi sokubona udokotela ukuze aqinisekise noma asuse imbangela yezokwelapha. Ukukhathala kanye nezinye izimpawu, izinguquko zesisindo ezingachazeki, ukuphelelwa umoya, noma isimo sengqondo esiphansi esingasuki, kufanelwe ingxoxo masinyane kunakamuva.
Ukukuhlola akukhona ukusabela ngokweqile. Yindlela othola ngayo ukuthi udinga ukulungisa okuncane emikhubeni yakho, ukwelashwa okuncane, noma nje imvume yokuphumula kakhulu kunalokho obuzivumela. Ubulokhu ukuthwele lokhu isikhathi. Akudingeki uqhubeke ukuthwala wedwa, futhi akudingeki ukuxazulule ngamandla entando kuphela. Isinyathelo esilandelayo sangempela ngokuvamile ukumane utshele umuntu, umvumele akusize uthole imvava.
Imithombo
- NHS, Self-help tips to fight tiredness
- NHS, Why am I tired all the time?
- Centers for Disease Control and Prevention, Adult Activity: An Overview