Amathiphu asheshayo
- Beka phansi konke ozokuphatha, kulobu busuku, endaweni eyodwa.
- Funda isethulo sakho kanye, ngokuzwakalayo, bese uvala ifayela.
- Ubusuku obufushane bubiza kancane kunokuphindwa ukubhalwa ngo-2 ekuseni.
Ngo-10 ebusuku umsebenzi usuwenziwe cishe ngokuphelele. Uyalazi ulwazi, ifayela seliqediwe, isikhwama sesilungiswe cishe ngokuphelele, futhi kusasa ilanga obelilungiselela isonto lonke. Leli ihora elinquma ukuthi yimalini yalokho kulungiselela ongayisebenzisa ngempela, futhi cishe akekho ohlela lona.
Okuvamise ukwenzeka esikhundleni salokho ukuzulazula kancane kancane. Ukuphinda kanye futhi indlela yokwethula. Ukuphinda ubuke isilayidi esinzima. Umqondo ofika sekwephuzile obonakala umuhle ngo-11:40 ebusuku futhi udinga ukuphindwa ukubhalwa ukuze uhambisane. Ngehora lokuqala ekuseni, umsebenzi ube ngohlukile kancane kuphela, kanti wena wehla kakhulu, okuwukushintshiselana okubi kunoma yiluphi usuku, futhi okubi impela ngalolu suku.
Kukhona indlela engcono yokuchitha lobu busuku, futhi ithatha imizuzu engamashumi amabili. Inokuqala okucacile, isiphetho esicacile, kanye nendawo yokuma ovumelana nayo kusengaphambili. Ubize lokhu ngokuvala.
Yini okufanele ngiyenze ngobusuku obungaphambi kwenhlolokhono, ukwethula, noma ukuhlolwa okukhulu?
Yenza ukuvala kwemizuzu engamashumi amabili bese uyama. Beka konke ozokuphatha endaweni eyodwa, ufunde isethulo sakho kanye ngokuzwakalayo, ubhale izinyathelo ezintathu zakusasa ekhadini elilodwa, futhi uvale ifayela ngalobu busuku.
Indlela ifana nokuthi kusasa ukwethula okumele wenze, inhlolokhono yombhoshongo wokugcina, isivivinyo, noma ukuvivinywa kwekhono. Izinyathelo zilandelana ngale ndlela ngenxa yesizathu. Izinto eziphathekayo kuqala, ngoba yizona kalula ukuziqedela, futhi ukuqedela into kuyakuzolisa. Isethulo sakho sesibili, ngoba yisona kuphela okufanele uthinte ngalobu busuku. Ikhadi lesithathu, ngoba liguqula konke okusaqhubeka kuntanta ekhanda lakho kube yinto ongayihlola kusasa esikhundleni sohlu okufanele uqhubeke ulubambe.
Bese kuza isinyathelo sesine, esiyisona ngempela esiwuzuzo: yima. Akusho ukuthi 'zolisa ekugcineni,' noma 'buka okokugcina embhedeni.' Vala ikhompyutha ephathekayo, beka ikhadi esikhwameni kanye nezinye izinto, futhi uvumele kusasa kube nesigaba sakho esilele.
Kungani ukulungiselela okwengeziwe kuyeka ukusiza ngesinye isikhathi?
Ngoba ngemva kwesimo esithile, awusakwengezi kulokho okwaziyo, wengeza kulokho okufanele ukulawule. Umsebenzi owenziwa sekwephuzile lapho izinto ezibucayi zikhona uvamise ukuveza izinguquko esikhundleni sokwenza kube ngcono, futhi zonke izinguquko ziyingxenye yolwazi ongakaze ulusho ngempela ngesivinini esigcwele.
Kukhona intengo yesibili elula ukuyingabaza. Amahora okugcina ngaphambi kosuku olukhulu yiwona lapho ukwahlulela kwakho ngomsebenzi wakho kungathembekile kakhulu khona. Konke okubuka isikhathi eside kuqala ukubonakala kungalungile, ngakho ukufunda kweshumi kwesigaba esihle kuvamise ukukhiqiza ukukholelwa ukuthi isigaba sibi. Ukwenza ngokususela kulokho kukholelwa phakathi nobusuku yindlela abantu abasusa ngayo umugqa wabo omuhle kunayo yonke.
Phawula futhi ukuthi izigaba obuyela kuzo azikaze zibe yizigaba ezibuthakathaka. Yizona ozivele uzazi kahle, ngoba ziyathokozisa ukuziqhuba. Ingxenye enzima ngempela ithola ukweqiwa okunye, okuyinto ephambene nenjongo yokuzilolonga. Uma ingxenye enzima ingakapheli ngempela, impendulo eqotho ngalobu busuku ukuqhuba leyo ngxenye kathathu, ngokuzwakalayo, bese uvala ifayela nokho.
Ukuvala akukona ukwehlisa amabhongo. Yikho okwenza isonto lokugcina lamabhongo lisinde ukuhlangana negumbi.
Ubuthongo obubi ngempela buyalonakalisa usuku?
Kancane kunalokho okwesabayo, futhi ngokungalingani. Ukubuyekezwa kokunciphiswa kobuthongo kubantu imisebenzi yabo edinga ukusebenza kwengqondo okuphakeme kwathola ukuthi umonakalo ocacile kakhulu wehlela ekugxileni okuqhubekayo nasekuqapheleni, kuyilapho amakhono asezinzile futhi abalulekile ehlala emi, ngaphandle uma umsebenzi ukudinga ukucabanga ngokushesha nokuzivumelanisa nolwazi oseluguqukile.
Kufunde lokho ngokucophelela, ngoba kuwusizo ngempela ngalobu busuku. Ingxenye yakusasa esilolongiwe, isethulo sakho, ulwazi lwakho, into oseyiqhube izikhathi ezingamashumi amabili, iyona ngxenye enamandla kakhulu kuwe. Okuhluphekayo yingxenye okumele iziqambele: umbuzo onenzondo, umuntu wephaneli ongalindelekile, inombolo umuntu othile akucela ukuyibale kabusha ngesikhathi sangempela. Ngakho ubusuku obufushane bungakwazi ukuphila, futhi bukubiza ngokunembile amandla obulindele ukuba nawo ngokweqile.
Nakhu impikiswano yangempela yokuyima. Ihora lobuthongo elingekho likubiza ucezu lokucabanga okuguquguqukayo. Ukuphindwa ukubhalwa ngo-2 ekuseni kukubiza lolo cezu kanye nolwazi ongaluvamisile kanye nokuzethemba kokwazi ukuthi uzothini. Khetha inkinga eshibhile.
Futhi uma ugcina usale ushode, ungachithi ikuseni uzitshela ukuthi usuku selulahlekile. Lokho kukholelwa kwenza umonakalo omkhulu kakhulu kunehora elingekho ngokwalo.
Kuthiwani uma ingqondo yami ingayeki ukugijima phakathi nobusuku?
Bhala uhlu oluqondile kakhulu lwezinto okufanele uzenze imizuzu emihlanu, bese uyalubeka phansi. Hhayi idayari ngosuku futhi hhayi uhlu lwezinto okhathazekayo ngazo, uhlu lwangempela lwezinto okufanele uzikhumbule ukuthi uzozenza, olubhalwe ngokuqondile.
Lokhu kungenye yezinto ezitholakele ngokucacile kocwaningo lobuthongo. Ocwaningweni olulawulwayo olusebenzisa i-polysomnography yasebusuku, abantu abachitha imizuzu emihlanu bebhala uhlu lwezinto okufanele bazenze ngaphambi kokulala balala ngokushesha kakhulu kunabantu abachitha imizuzu emihlanu bebhala ngalokho asebekuqedile. Ngokwengeziwe ababhala kulolo hlu, kwaba ngokushesha ukuthi balale. Ukubhala ngezinto eziqediwe kwakhombisa okuphambene.
Indlela lokhu okusebenza ngayo iyaqondakala uma usuyibonile. Injongo engakapheli iyaqhubeka ikukhumbuza ngoba ingqondo yakho iyibambe ivuliwe, futhi ukubamba izinto zivuliwe yiwo ngempela umsebenzi ozoqhubeka uwenza ubusuku bonke uma ungayinikezi indawo yokubeka lezo zinto. Iphepha lenza lo msebenzi kangcono kunokuphindaphinda, futhi lenza kanjalo emizuzwini emihlanu.
Ngakho gcina upeni eduze nombhede esikhundleni sefoni. Uma umqondo othi 'ungakhohlwa' ufika ngo-12:40 ebusuku, uya ohlwini, futhi uhlu luba setafuleni ekuseni. Yileyo yonke indlela, futhi isebenza ngoba iyiqiniso: ngempela ngeke usukhohlwe manje.
Yini okufanele ibe sekhadini lakusasa?
Izinyathelo ezintathu nomugqa owodwa. Umusho wakho wokuqala, izinto ezintathu ozozenza ngokulandelana, kanye nomusho owodwa ongawusebenzisa ukubuyela endleleni uma ulahlekelwa yindawo okuyo.
Kugcine kukhadi elilodwa. Umkhawulo yiwona owenza kusebenze, ngoba ikhadi ongalifunda ngemizuzwana emithathu uhamba lisebenza kangcono kunekhasi ongadinga ukuhlala phansi nalo. Uma ungakwazi ukulifaka ekhadini elilodwa, awukaqedi ukunquma, futhi ukunquma ngumsebenzi walobu busuku hhayi owakusasa ekuseni.
Kubhale ngesandla uma ungakwazi. Ukubhala ngesandla kuyacotha, okukuphoqa ukuthi ufinyeze, futhi ukufinyeza yilapho uthola khona ukuthi yimaphi kwezithupha eziyisithupha zakho ezingempela ezintathu. Bese ubeka ikhadi lapho uzohlangana khona nalo ungalifunanga: esibambeni sebheji, ephakethe lesudi, phambi kwefolda yomculo, ekhesini lefoni.
Kusasa ekuseni leli khadi lenza into ohlelo olusekhanda lakho olungeke lilenze. Likutshela lokho onqume ngalo ngobusuku bayizolo, ngesikhathi wawuzolile, ukuze isigaba sakho esimi emhubheni nemizuzwana engamashumi ayisishiyagalolunye eseleyo singadingi ukukubhekisisa futhi.
Ukuyima kuyingxenye yomsebenzi
Ukuvala akulona iphepha lemvume yokwenza okuncane. Kuyingxenye yobuchule, futhi kungokwabantu abahlose ukuba nezinsuku eziningi ezinkulu hhayi eyodwa.
Kukhona uhlobo lwamabhongo oluphatha ubusuku obungaphambili njengesivivinyo sokuthi uzimisele ukudela kangakanani, futhi luveza umuntu ofika esephelelwe amandla emcimbini abekulungele isonto elidlule. Kukhona olunye uhlobo oluphatha ubusuku obungaphambili njengento yokugcina osasayilawula, futhi luyilawula. Bobabili laba bantu bakufisa ngamandla. Ngoyedwa kuphela kubo okwazi ukuletha konke akulungiselele egunjini.
Kubeke phansi. Funda isethulo kanye. Bhala ikhadi. Bese uvala ikhompyutha ephathekayo, ngoba kusasa yiyona ngxenye ebalulekile.
Imithombo
- National Library of Medicine, The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists
- National Library of Medicine, The effect of sleep restriction on cognitive performance in elite cognitive performers: a systematic review
- National Heart, Lung, and Blood Institute, Sleep Deprivation and Deficiency