Abashayeli abashayela izimoto zabo njalo, babona izingozi ezimbi emgwaqeni nasemigwaqweni yedolobha. Bambalwa bayazi ukuthi izingozi ezingaba ngu-20% zenzeka ngenxa yokulala komshayeli ngemuva kwesondo. Yeka ukuthi ungalala kanjani esiteshini futhi ugcine impilo kuwe nakwabanye abasebenzisi bomgwaqo?
Kungani ufuna ukulala ngenkathi ushayela?
Izizathu zokulinda ukulala ngemuva kwesondo zingase zibe eziningana. Ukuqeda le nkinga, udinga ukuyiqaphela. Ama-Somnologists abiza izizathu eziyinhloko:
- Ukuntuleka kokulala njalo, ngenxa yokuthi umzimba uhlangabezana nokucindezeleka okukhulu .
- Ukuhlukumezeka kuyisifo sezinzwa lapho ubuthongo obungalawulwa khona ubuchopho.
- I-Hypersomnia yisifo sesimiso sezinzwa.
- I-apnea - ukulala okukhulu ngesikhathi sosuku ngenxa yokuyeka ukuphefumula isikhathi esifushane ebusuku.
- Ukuthatha imithi, kaningi ngethonya lokudambisa.
- Ukubhema nokuphuza utshwala.
- Phakathi nemikhuhlane, ukulala kungabangelwa i-avitaminosis, i-anemia, ukungalingani kwe-hormonal.
Yeka ukuthi angalali isondo - iseluleko
Abashayeli abanokuhlangenwe nakho abavame ukushayela amahora amaningi ngesikhathi futhi ngezikhathi ezahlukene zosuku bazi ukuthi bangalali kanjani esiteshini. Ukwenza lokhu, ngamunye wabo wazama izindlela eziningi futhi wakhetha lowo ofanelekayo. Kwabaqalayo, kungenzeka ukuthi bayeluleka, okokuqala, ukuba balale ubusuku obuhle ngaphambi komgwaqo futhi bangawuhlezi ebusuku. Uma uzizwa ukhathele, ukuze ukulala esiteshini kungabangeli ubungozi, yimise endaweni yokupaka bese usulela imizuzu engu-20-30. Njengomthetho, lesi sikhathi sanele ukuqhubeka nohambo.
Izindlela zokungalali ngesondo
Uma usadingeka uhambe uhambo esikhathini esizayo sosuku futhi ulinde indlela ende, ungangena ngezindlela ezihle ukuthi ungalali kanjani ngesondo ebusuku. Enye yezinketho ezilula futhi ezingabizi ezingabashayeli abanolwazi bashayela ingxoxo nomunye uhambo. Izingxoxo ezithakazelisayo zidinga umsebenzi osebenzayo wobuchopho. Ukuze uthole ingxoxo ejabulisayo, isikhathi siphenduka singaboni, kodwa ungaphambukeli komuntu ohamba naye, kodwa kudingeka uqaphele ngokuqapha ithrafikhi emgwaqweni.
Uma uhamba wedwa, ungagcina iziphuzo eziqabulayo, njengekhofi noma itiye eliqinile. Odokotela abacebisi ukusebenzisa amandla. Esikhathini esithile bazobuyisela isidumbu emzimbeni, kodwa bayomshaya kakhulu isistimu yenhliziyo. Abashayeli bamaloli abaningi banamalungiselelo amancane, njengezinhlamvu ze-sunflower, amantongomane, ama-crackers, ama-candies amancane. Baphazamisa umshayeli ekucabangeni ukuthi "Ungalali kanjani ngemuva kwesondo."
Enye indlela eqinisekisiwe yokuhlafuna i-gum, okungcono i-menthol. Futhi akuyona nje ukunambitheka okuqabulayo, kodwa ukukhwabanisa kobuchopho okucabanga ukuthi yisikhathi sokugaya ukudla.
Amathebulethi, ukuze angalali ngemuva kwesondo
Amathebulethi "amandla" asetshenziswa ososayensi hhayi nje kuphela ukuthi angalali ngemuva kwesondo. Abantu abaningi baphoqeleka ukuba basebenze ebusuku, kodwa akuzona zonke izilwane ezingamelana nomthwalo onjalo. Isici esiyingqayizivele samathebulethi yiyona esetshenziswa kalula, ngokungafani neziphuzo ezikhuthazayo emathini. Njengomthetho, aqukethe amavithamini ahlukahlukene, i-taurine ne-caffeine. Ngaphambi kohambo olulungisiwe, ungaphuza amaphilisi amandla kulesi sifundo ngemuva kokubonisana nodokotela. Isilinganiso singashintsha esimweni ngasinye ngokuya ngezinkomba ezahlukene.
Uma ukuzitholela ngokwakho kufanele kulandele ngokuqinile imiyalelo emuthi. Amaphilisi avamile afaka:
- "Modafinil";
- Longdaizin;
- "I-Pantocrinus."
Isongo esivela ekulaleni ngemuva kwesondo
Ukuze ungalali ngemuva kwesondo, ochwepheshe beza namadivayisi amasha. Imakethe inamasongo ayasiza umshayeli ukuba alawule isimo sakhe. Idivaysi ibeka engxenyeni yokulungisa ingalo nokulungisa izimpikiswano zesikhumba-galvanic. Isongo silinganisa ukumelana kagesi kwesikhumba futhi sinquma isimo sokuphendula somshayeli. Uma ihla, i-unit izoveza. Kungaba ukukhanya, umsindo noma ukudlidliza. Ngezibonakaliso, umuntu ufunda ukuthi kungakapheli imizuzu embalwa angakwazi ukulala.
Umculo, hhayi ukulala ngemuva kwesondo
Ukufakwa komculo ezimotweni akudingeki nje kuphela induduzo yomshayeli nabagibeli bakhe. Amafayela womsindo kuyindlela enokwethenjelwa yokulwa nokulala ngenkathi ushayela. Ukulalela izingoma zakho ozithandayo kusiza ukuthuthukisa isimo sakho sengqondo nomsebenzi wobuchopho. Ungakwazi ukubeka emgwaqweni nge-audiobooks ezithakazelisayo ngendaba ethakazelisayo, kuphela into esemqoka akumele ulahlekelwe ukuqapha ngaphansi kokukhiqiza okuzenzekelayo. Izingoma. okuzosiza ukugcina lo msebenzi:
- BROHUG - Droppers.
- I-Valentino Khan - I-Pump.
- I-Malaa - Bylina.
- I-MiyaGi & Endgame feat. Rem Digga - I Got Love (Alex Fit Remix).
- Feder - Lordly (Illona & Altuhov radio edit).
- East Clubbers - My Love (Dmitriy Rs & DJ Cheeful Remix).
- I-HVNNIBVL - I-On & On.
- Rita Ora - Ingoma Yakho.
- Zara Larsson ft. I-Ty Dolla I-Sing - So Good (i-Goldhouse Remix).
- Amigos - Ngivumele Ngikuthande.
- Benny Benassi - Uthando luzosindisa thina (uDmitry Glushkov remix).
Uma usemotweni ngokuzihlukanisa okuhle, kunenye indlela eqinisekisiwe, njengokungalali esiteshini - zama ukucula, futhi ngokuzwakalayo. Kwabanye, le ndlela ingase ibonakale ingajwayelekile, kodwa "isebenza". Ngesikhathi sokucula okukhulu, i-oxygen engena emaphashini, egcwalisa umzimba wonke. Ikhuthaza ukuvuswa kwayo futhi kwenza ubuchopho busebenze ngokuzikhandla.