Umkhuba Wokuzehlisa: Indlela Yokusiza Ubuchopho Bakho Behle Ngaphambi Kokulala

Sekwephuzile. Ukhathele emathanjeni akho, uhlobo lokukhathala obuzithembise ukuthi uzolulungisa. Ngakho ungena embhedeni, ucishe isibani, bese ubuchopho bakho bukhetha wona kanye lowo mzuzu ukuze buvuke ngokugcwele. Ingxoxo yakusihlwa. Uhlu lwakusasa. Into oyisho ngo-2014. Ulele lapho wenza izibalo zokuthi mangaki amahora ambalwa okulala osuzowathola, okuyisona, kunjalo, isizathu sokuhlala uphapheme.

Uma lokho kujwayelekile, nakhu okufanele ukwaziwe. Inkinga ngokuvamile akuwona umzuzu ocishe ngawo isibani. Yikho konke ehoreni ngaphambi kwawo.

Ubuthongo abusona isitshingi. Bufana nendiza engenayo izohlala phansi. Budinga ukwehla, ukwehla kancane kancane, indlela yokwehla. Uma usuka ngqo esikrinini esikhanyayo nengqondo ematasa uye ekucishweni kwezibani, ucela umzimba wakho ukuba uwe usuka esibhakabhakeni ume ngaso leso sikhathi. Ubusuku obuningi, ngeke wenze njalo. Umkhuba wokuzehlisa uyindlela yokwehla nje. Wakha isikhathi esifushane esithule, esifiphele, esinobungozi obuncane ngaphambi kokulala ukuze ngesikhathi ikhanda lakho lifika emcamelweni, umzimba wakho usuwutholile umlayezo.

Kwenzani ngempela ihora ngaphambi kokulala

Kunezinto ezimbili ezenzeka ngaphakathi kwakho njengoba isikhathi sokulala sisondela, futhi umkhuba omuhle usebenzisana nazo zombili.

Okokuqala yiwashi lakho langaphakathi. Umzimba wakho usebenza ngesigqi esicishe sibe amahora angama-24 esinquma, phakathi kwezinye izinto, ukuthi uzizwa nini uzela. Lelo washi lithatha izimpawu zalo eziqinile ekukhanyeni nasekwenzeni okufanayo njalo. Ukukhanya okuqhakazile ebusuku, ikakhulukazi uhlobo oluvela ezingcingweni namathebulethi, litshela ubuchopho bakho ukuthi kusesemini bese libamba i-melatonin, ihomoni ekususela ebuthongweni. Ukulala nokuvuka ngezikhathi ezihluke kakhulu usuku ngalunye kwenza iwashi lingalokothi lizinze esimeni elingasithemba.

Okwesibili yisimiso sakho sezinzwa. Ngemva kosuku olugcwele, umzimba wakho ngokuvamile usasebenza ushisa kancane, uqaphile, uzilungiselele, ukulungele into elandelayo. Ubuthongo budinga okuphambene. Budinga isimiso sakho sehle siye esimweni sokuphumula. Lokho kushintsha akwenzeki ngokuyalela. Awukwazi ukunquma ukuzola bese kwenzeka ngokushesha. Kodwa ungenza izinto ezikuncenga: fiphaza izibani, wehlise umzimba wakho, uyeke ukupha ubuchopho bakho izinkinga ezintsha ukuba zihlafunwe.

Umkhuba wokuzehlisa yindlela onika ngayo kokubili lokhu ithuba lokuqala. Wehlisa izibani ukuze iwashi liqale ukukhipha i-melatonin. Uyaphola ukuze isimiso sakho sezinzwa silandele. Akukho kukho okushaqisayo. Iphuzu lonke ukuthi kuyabhora ngamabomu.

Ukwakha owakho

Awukho umkhuba owodwa olungile, futhi awudingi omude. Iningi lochwepheshe bobuthongo lisikisela ukuthi uzinike cishe imizuzu engama-30 kuya kwengama-60 yesikhathi sokuzehlisa. Okuqukethwe ngokuqondile akubalulekile njengeqiniso lokuthi wenza izinto ezimnene ezicishe zifane, ngokulandelana okucishe kufane, ubusuku obuningi. Ukuphindaphinda yikho okufundisa umzimba wakho ukufunda umkhuba njengophawu.

Qala ngalezi njengohlaka, bese uzenza ezakho:

1. Khetha isikhathi sokwehla okuthambile, hhayi nje isikhathi sokulala. Nquma ukuthi ukuzehlisa kuqala nini, hhayi kuphela ukuthi isibani sicishwa nini. Uma ufuna ukuba usulele ngehora leshumi nanye, indlela yakho yokwehla iqala cishe ngehora leshumi. Phatha leso sikhathi sangaphambili njengesivumelwano sangempela.
2. Fiphaza umhlaba. Cisha izibani eziphezulu. Sebenzisa isibani, noma ezimbili. Ukukhanya okuphansi kutshela iwashi lakho ukuthi ubusuku sebufikile, futhi kungenye yezinguquko ezilula kunazo zonke ongazenza.
3. Suka ezikrinini ezikhanyayo. Yile enzima, futhi kufanele. Zama ukubeka eceleni izingcingo, amathebulethi, nama-laptop ihora lokugcina. Uma lokho kubonakala kungenzeki, qala ngemizuzu engama-20 yokugcina bese wakhela lapho. Ukukhanya kukugcina uqaphile, futhi okuqukethwe (izindaba, imilayezo, i-feed engapheli) kugcina ingqondo yakho ivulekile ngesikhathi kanye oyidinga ngaso ukuba icishe.
4. Yenza into ethule oyithandayo ngempela. Funda amakhasi ambalwa encwadi yephepha. Zelule kancane. Lalela umculo ohamba kancane noma i-podcast ezolile oke wayizwa ngaphambili. Geza ngamanzi afudumele noma ugeze embhathini. Hlanza into eyodwa encane. Umsebenzi awubalulekile njengokuthi unobungozi obuphansi futhi uyabhora kancane.
5. Thulula ikhanda lakho ephepheni. Uma ingqondo yakho ivame ukuqala ukugijima ngaso leso sikhathi ithula, gcina incwajana eduze kombhede. Bhala phansi izinkathazo zakusasa nokokwenza ngaphambi kokuba ulale. Awuzixazululi. Utshela ubuchopho bakho ukuthi bungayeka ukuzibamba, ngoba zibhaliwe futhi zizoba khona ekuseni.

Lowo umkhuba ophelele, futhi awudingi ukukwenza konke. Izinto ezintathu ezizolile ngokulandelana okuqinile ingcono kunenkambiso ephelele yezinyathelo eziyishumi oyilahla ngemva kwesonto.

Kungabukeka kanjani ngempela

Iseluleko esingacacile kulula ukusivumela ngekhanda kodwa kunzima ukusisebenzisa, ngakho nansi inguqulo eyodwa ephathekayo. Ake sithi ufuna ukuba usulele ngehora leshumi nanye. Ngehora leshumi, ubeka izitsha eceleni bese ucisha izibani zasekhishini nezibani eziphezulu, ushiya isibani esisodwa sivutha. Uxhuma ifoni yakho ukuba ishaje ngaphesheya kwekamelo, noma kwelinye ikamelo ngokuphelele, ukuze ingabi seduze kwesandla sombhede. Uchitha imizuzu eyishumi noma eyishumi nanhlanu entweni engabizi lutho, ukugeza ngamanzi ashisayo, ukwelula okulula okumbalwa, isahluko senoveli engeyona eyokwesabisa. Ubhala imigqa emithathu encwajaneni: izinto ezimbili okhathazekile ngazo ngakusasa nesinyathelo sokuqala esincane kusinye. Bese, cishe ngemizuzu eyishumi nanhlanu ngaphambi kwehora leshumi nanye, ungena embhedeni ekamelweni elipholile, elimnyama bese ufunda kancane ngokukhanya kwesibani kuze kube izinhlamvu zamehlo akho ziyasinda.

Qaphela ukuthi lokho kusihlwa akubandakanyi kuphi. Azikho izikrini ezikhanyayo. Azikho izinqumo ezinkulu. Akukho ukuskrola okungapheli "ukuze uphumule." Akukho okucela ubuchopho bakho ukuba buvuke futhi. Yilokho konke ukwakhiwa. Uchitha ihora lokugcina utshela umzimba wakho kamnene ukuthi usuku luyavala, ukuze ukucishwa kwezibani kube ukuphela kokwehla okuhamba kancane kunokuwa okuzumayo.

Uma impilo yakho ingavumeli ihora eligcwele, yinciphise. Inguqulo yemizuzu eyi-15, eyenziwa ubusuku obuningi, isasebenza. Fiphaza isibani esisodwa, ubeke ifoni phansi, wenze into eyodwa ezolile. Ukungaguquki kwenza okwengeziwe kunobude.

Iqhinga lokugeza ngamanzi afudumele, nokuthi kungani lisebenza

Into eyodwa encane inobufakazi obuningi ngemuva kwayo kunalokho obungakulindela: ukugeza ngamanzi afudumele noma ushawa kusihlwa.

Kuzwakala njengesisho esijwayelekile senduduzo, kodwa kunesayensi yomzimba yangempela ngezansi. Ukuze ulale, izinga lokushisa lomzimba wakho langaphakathi kufanele lehle kancane. Ukugeza ngamanzi afudumele kubonakala kusiza ngokudonsela igazi ebusweni besikhumba sakho, okuvumela umzimba wakho ukukhipha ukushisa kalula kamuva, ngakho ingaphakathi lakho lipholela ngokushesha uma usuphumile. Abacwaningi abahlanganisa iqoqo locwaningo bathola ukuthi ukugeza ngamanzi afudumele noma ushawa, kuhlelwe cishe ihora elilodwa kuya kwamabili ngaphambi kokulala, kwasiza abantu ukuba balale ngokushesha ngokwesilinganiso. Ihora noma amabili, hhayi ngaphambi nje kokuba ungene. Ufuna isikhathi sokupholela kamuva.

Ngakho ukugeza ngamanzi afudumele empeleni akumayelana nokugeza. Kumayelana nokunika umzimba wakho ukwehla kwezinga lokushisa okulifunayo. Ngisho nokushawa ngamanzi afudumele kuyasebenza. Kufake ngaphansi "kokuncane, kwamahhala, kwesekelwe ubufakazi."

Lapho ingqondo yakho ingayeki

Kubantu abaningi umzimba uzimisele kodwa ubuchopho abuyeki. Izibani ziphansi, ifoni isusiwe, futhi ngaso leso sikhathi kuthula, imicabango yakho iyaminyana ingene. Ukukhathazeka, ukuphindaphinda, ukuhlela, isifiso esizumayo sokuxazulula okuthile ngehora leshumi nanye ebusuku okungadingi ukuxazululwa ngehora leshumi nanye ebusuku.

Kunesizathu sokuthi lokhu kwenzeke ngqo ngesikhathi sokulala. Usuku lonke, ugcina ingqondo yakho imatasa ngokwanele ukuthi imicabango enomsindo ihlale ngemuva. Ngaso leso sikhathi uma bese ulala uthule, ekugcineni kuba nendawo yayo, ngakho ivela yonke ngasikhathi sinye. Akulona uphawu lokuthi kukhona okungahambi kahle ngawe. Yilokho nje ingqondo engenamsebenzi ekwenzayo ekupheleni kosuku olushukumisayo.

Izinto ezimbalwa zisiza kakhulu kunokugedla amazinyo akho:

Kubhale phansi ngaphambi kokuba ulale, hhayi ngemva kokuba ukujikeleza kuqalile. Isinyathelo sencwajana esidlule sikhona ngenxa yalokhu kanye. Ukubeka uhlu lwakusasa nezinkathazo zakho eziphambili ephepheni kunika ubuchopho bakho imvume yokuzibeka phansi, ngoba zilondolozwe ngokuphephile endaweni engeyona ikhanda lakho.

Nika ukunaka kwakho into ethambile yokuphumula kuyo. Umoya ohamba kancane owubalayo, umuzwa wamashidi, ithrekhi yomsindo ezolile ejwayelekile. Inhloso akukhona ukuphoqa ingqondo yakho ibe ze, okungasebenzi neze. Kungukuyinika into ethambile futhi ebhorayo ukuba iyibambe esikhundleni senkinga efuna ukuyihlafuna.

Futhi uma umcabango uqhubeka ubuya ngenkani, zama ukungawulwi. Cabanga ukuwuqaphela ("ukuhlela, futhi") bese uwuvumela udlule kunokuphikisana nawo. Ukulwa nomcabango kuvame ukuwenza ube nomsindo omkhulu. Ukuwuvumela uze futhi uhambe buthule kuvame ukuwuvumela ufiphale.

Lapho usembhedeni usaphapheme

Nakhu iseluleko esizwakala singalungile ngesikhathi sokuqala usizwa. Uma ubulele embhedeni uphapheme okubonakala njengemizuzu eyi-15 noma engama-20 futhi ubuthongo bungezi, sukuma.

Hhayi ukuskrola. Hhayi ukusebenza. Sukuma, uye kwelinye ikamelo, ugcine izibani ziphansi, bese wenza into ezolile nebhorayo kancane kuze kube uzizwa usuzela futhi. Bese ubuyela embhedeni.

Lokhu kuvela endleleni ecwaningwe kahle yokungalali, futhi ukucabanga kulula. Ubuchopho bakho buhlala bufunda buthule ukuthi umbhede wakho ungowani. Uma uchitha ihora ngemva kwehora ulele lapho ukhungathekile futhi uphapheme, umbhede wakho kancane kancane uba yindawo umzimba wakho oyihlobanisa nokuphapheme nokukhathazeka, okwenza ubusuku obulandelayo bube nzima. Ukusukuma kuqhekeza lolo xhumo. Kugcina umbhede wakho usho into eyodwa: ubuthongo. Yiwo lo mqondo owenza ochwepheshe basikisele ukugcina umbhede ube ngowobuthongo (nowocansi) kunokuwuqhuba njengehhovisi lesibili noma ithiyetha lamamuvi.

Ukusukuma ngehora lokuqala ekuseni kuzwakala njengokwehlulwa. Akunjalo. Uvikela into ozama ukuyilungisa.

Izinto ezimbalwa ezicekela phansi umkhuba buthule

Ngisho nokuzehlisa okuhle kungachithwa ngaphambili osukwini. Ambalwa aphambanisayo avamile:

• I-caffeine esasebenza. Ihlala esimisweni sakho isikhathi eside kakhulu kunomuzwa wokuqapha. Uma ubuthongo bunzima, zama ukususela ikhofi noma itiye lakho lokugcina kusenesikhathi ntambama bese ubona ukuthi kuyasiza yini.
• Isiphuzo sangaphambi kokulala. Utshwala bungakwenza uzele ekuqaleni, bese buhlukanisa ubuthongo bakho kamuva ebusuku, ngakho uvuka kaningi bese uphumula ngokungajulile.
• Uhlelo oluzamazama kakhulu. Ukulala amahora amaningi ngempelasonto kuzwakala kukuhle bese kushiya iwashi lakho lididekile ngobusuku beSonto. Ukugcina isikhathi sakho sokuvuka sizinze kahle, ngisho nangemva kobusuku obubi, kungenye yezinto eziqinile ongazenza.
• Ikamelo elifudumele kakhulu noma elikhanya kakhulu. Ikamelo lokulala elipholile, elimnyama, elithule linika umzimba wakho okuncane okulwa nakho. Amakhethini amnyama noma imaski yamehlo yizixazululo ezishibhile ezenza okukhulu kunosayizi wazo.

Qaphela ukuthi akukho kulokhu okumayelana nokuzama kanzima ukulala. Ukuzama kanzima yiyona nto eyodwa ehlala iphambana. Ubuthongo bufika lapho uyeka ukubujaha bese usungula izimo zokuthi buze bodwa.

Kunike amasonto ambalwa

Umkhuba wokuzehlisa ngumkhuba, futhi imikhuba idinga indlela encane yokwehla nayo. Ubusuku obumbalwa bokuqala, ukufiphaza izibani nokubeka ifoni eceleni kungazwakala sengathi akukho okwenzekayo. Lokho kujwayelekile. Uqeqesha kabusha isimiso esithathe iminyaka ukufunda izimo zaso zamanje. Iningi labantu liqala ukuqaphela umehluko ndawana thile esontweni lesibili noma lesithathu, lapho umkhuba uyeka ukuzwakala njengomsebenzi onzima bese uqala ukuzwakala njengento esho ukuthi usuku seluphelile.

Uma wenza konke lokhu ngokungaguquki okufanele amasonto ambalwa futhi ubuthongo bakho busephukile kabi, lokho kufanele ukuthathwa ngokungathi sina kunokubambelela ngamandla. Inkinga yokulala noma yokuhlala ulele eqhubeka amasonto, noma echitha izinsuku zakho, umoya wakho, noma amandla akho okusebenza, yinto udokotela angakusiza ngempela ngayo. Kukhona ukwelapha okuhle, okuhlolwe kahle kokungalali okuqhubekayo, futhi okusebenza kakhulu okokuqala akulona iphilisi. Uma ukungalali kuvela kanye nokukhathazeka okukhulu, umoya ophansi ongenyuki, noma imicabango ekwesabisayo, sicela ungakulindi wedwa. Finyelela kochwepheshe, noma umugqa wezimo eziphuthumayo, ngokushesha kunokuhamba isikhathi eside.

Umkhuba wokuzehlisa awukwazi ukulungisa yonke into, futhi awuhloselwe lokho. Okungakwenza ukunika umzimba wakho into eyodwa obuyicela buthule sonke lesi sikhathi: isikhathi esincane, ukufiphala okuncane, nophawu olucacile lokuthi ekugcineni kuphephile ukuyeka usuku luhambe.

Imithombo

• Cleveland Clinic, Rest Easy: 8 Ways To Improve Your Sleep Hygiene
• Cleveland Clinic, Cognitive Behavioral Therapy for Insomnia (CBT-I): What It Is
• NHS inform, Sleep problems and insomnia self-help guide
• The University of Texas at Austin, Take a Warm Bath 1-2 Hours Before Bedtime to Get Better Sleep, Researchers Find