Uzabalaza nokulala? Awuwedwa—abaningi baseMelika bafuna izixazululo ezisebenzayo zokuthuthukisa ikhwalithi yabo yokulala. Enye inketho evelele ukucwiliswa kubhavu oshisayo ngaphambi kokulala, ucwaningo olubonisa ukuthi kungaholela ekulalelweni okujulile, okuzolile. Ukwenyuka kwamazinga okuqwasha, ikakhulukazi phakathi nobhadane lwe-COVID-19, kuye kwabangela ukuba kuthungwe amakhambi, futhi amabhavu ashisayo anikeza indlela engokwemvelo yokulwa nale nkinga. Ngokwehlisa izinga lokushisa lomzimba eliwumgogodla, ukwehlisa amahomoni okucindezeleka, nokunikeza amamasaji apholile, ubhavu oshisayo udala indawo ekahle yokuphumula. I-buoyancy yamanzi inciphisa ukucindezeleka okuhlangene, kuyilapho ukufudumala kuthuthukisa ukujikeleza kwegazi, kusiza ukwehlisa umfutho wegazi kanye nenhliziyo. Le nqubo yokuphumula ibuye ihambisane nokwehla okungokwemvelo kwezinga lokushisa lomzimba ngemva kokushiya ubhavu oshisayo, okubonisa ubuchopho bakho ukuthi sekuyisikhathi sokulala. Abasebenzisi abaningi babika ukuthi ukucwiliswa kusihlwa okuvamile kubasiza ukuthi balale ngokushesha futhi bajabulele ukuphumula okujulile. Ukuze ukhulise ikhwalithi yakho yokulala, cabanga ukubhanqa ukusetshenziswa kwebhavu elishisayo namanye amathiphu okulala njengokujima okuvamile, ukugwema i-caffeine notshwala, nokugcina ishejuli yokulala engashintshi. Ngezinzuzo zawo ezinezici eziningi, amabhavu ashisayo ayisengezo esibalulekile kunoma iyiphi inqubo yokulala enempilo. Amaphupho amnandi avele aphelele nje!
Ngike ngaba lapho—ngijikijela ebusuku, ngigqolozele ophahleni, ngifisa amahora ambalwa nje obuthongo obungaphazanyiswa. Uma unjengami, uyazi ukuthi kukhungathekisa kanjani ukuvuka ukhathele kakhulu kunalapho uyolala. Kodwa kuthiwani uma ngingakutshela ukuthi kunesixazululo esilula esingaguqula izinga lakho lokulala? Faka ubhavu oshisayo. Umzabalazo Wokulala Abaningi bethu banenkinga yokulala ngenxa yezizathu ezihlukahlukene: ingcindezi, ukukhathazeka, noma izinxushunxushu zokuphila kwansuku zonke. Ngangivame ukucabanga ukuthi ukubala izimvu kwakuyimpendulo, kodwa kwavela ukuthi ubhavu oshisayo ungase ube umshintshi wangempela womdlalo. Indlela Ubhavu Oshisayo Ongasiza Ngayo Ngakho, ukucwiliswa kubhavu oshisayo kuthuthukisa kanjani ukulala? Nazi izinzuzo ezibalulekile ezimbalwa: 1. Ukuphumula: Amanzi afudumele athoba izicubu ezibuhlungu futhi athobise ingqondo. Ngemva kosuku olude, ukungena kubhavu oshisayo kuzwakala njengokugona okuvela efwini elithambile. Kuyindawo yami yomuntu siqu lapho ngingakhululeka khona futhi ngivumele ukucindezeleka kosuku kuncibilike. 2. Ukujikeleza Okuthuthukisiwe: Ukushisa okuvela emanzini kwandisa ukugeleza kwegazi, okungakusiza uzizwe ukhululekile futhi ulungele ukulala. Ngiye ngaqaphela ukuthi ngemva kokucwiliswa emanzini, ngizizwa ngilula futhi ngikhululekile, okwenza kube lula ukukhukhuleka. 3. Imijikelezo Engcono Yokulala: Ukwehla kwezinga lokushisa lomzimba ngemva kokushiya ubhavu oshisayo kubonisa umzimba wakho ukuthi sekuyisikhathi sokulala. Kufana nendlela yemvelo yokukutshela ukuthi ushaye utshani. Ngithole ukuthi imijikelezo yami yokulala iye yavumelana kakhulu kusukela ngaqala isimiso sami sasebusuku sebhavu elishisayo. Izinyathelo Zokwenza Okuhle Ngomuzwa Wakho Oshisayo Ukuze uthole izinzuzo ngempela, nakhu engikuncomayo: - Misa Isimo: Fiphalisa izibani, dlala umculo opholile, futhi mhlawumbe wengeze amakhandlela ambalwa. Ukudala umoya wokuphumula kuthuthukisa ukuzizwisa. - Yakha Umjikelezo: Zama ukucwilisa kubhavu oshisayo ngesikhathi esifanayo njalo ebusuku. Lokhu kukhombisa umzimba wakho ukuthi sekuyisikhathi sokwehlisa umoya. - Nciphisa Isikhathi Sesikrini: Beka ifoni noma ithebulethi yakho. Esikhundleni sokuskrola ezinkundleni zokuxhumana, gxila ekujabuleleni isikhathi. Ngithembe, ingqondo yakho izokubonga. Imicabango Yokugcina Ukufaka ubhavu oshisayo esimisweni sami sasebusuku kuye kwashintsha ikhwalithi yami yokulala. Uma unenkinga yokubamba labo Z, cabanga ukuyizama. Akukhona nje ngokunethezeka; kumayelana nokuzinakekela nokuthola indlela elula yokuthuthukisa inhlalakahle yakho iyonke. Ngakho qhubeka, gxuma! Ukulala kwakho kuzokubonga.
Ngemva kosuku olude, ingabe uzithola usuzulazula futhi uphenduka, ungakwazi ukukhukhuleka ulale ngokuthula? Awuwedwa. Abaningi bethu banenkinga yokuqwasha ebusuku, futhi ngezinye izikhathi ikhambi lilula kunalokho esikucabangayo. Cabanga ngalokhu: ufika ekhaya, futhi esikhundleni sokungena uqonde emsebenzini noma upheqa ocingweni lwakho, uzinika isikhashana. Ukucwiliswa okuphumuzayo ekugezeni okufudumele kungaba uguquko lomdlalo. Akusizi nje kuphela ekwehliseni ukungezwani kwemisipha, kodwa futhi kuthulisa ingqondo, kwenze kube lula ukushelela ebuthongweni obuqabulayo. Nansi indlela yokuguqula isimiso sakho sokugeza sibe isiko langaphambi kokulala: 1. Setha Isimo: Fiphalisa izibani, khanyisa amakhandlela ambalwa, futhi udlale umculo opholile. Ukudala umoya ozolile kukhombisa umzimba wakho ukuthi sekuyisikhathi sokukhululeka. 2. Engeza Izinto Eziphumuzayo: Cabangela ukungeza usawoti we-Epsom noma amafutha abalulekile njenge-lavender ekugezeni kwakho. Lokhu kungathuthukisa ukuphumula futhi kukusize uthobe izinzwa zakho. 3. Nciphisa Iziphazamiso: Shiya ifoni yakho kwelinye igumbi. Lesi sikhathi esakho, asinazo izaziso neziphazamiso. 4. Isikhathi Sokucabangela: Ngenkathi ucwiliswa, phefumula kakhulu. Gxila ekufudumaleni kwamanzi futhi uvumele imicabango yakho ikhukhuleke. 5. Landela Ngohlelo Lokulala: Ngemva kokugeza, sungula isimiso esingashintshi sokulala. Lokhu kungase kuhlanganise ukufunda incwadi noma ukuzijwayeza ukulula kancane. Ngokuhlanganisa ukucwiliswa okuphumuzayo ngobusuku bakho, ujoyina amabanga alabo abalala kangcono. Kuyindlela elula kodwa esebenzayo yokubonisa umzimba wakho ukuthi sekuyisikhathi sokwehlisa umoya. Ngakho-ke, kungani ungazami namuhla kusihlwa? Ungase uthole nje ukuthi isikhathi esincane kubhavu siholela kubusuku obuningi bokuphumula. Khumbula, konke kumayelana nokuthola lezo zikhathi ezincane zokuzinakekela ezingenza umehluko omkhulu enhlalakahleni yakho iyonke.
Ukhathele ukuvuka uzizwa sengathi ushayiswe iloli? Nami ngike ngaba khona. Uyazi, ngalezo zikhathi zasekuseni lapho umzimba wakho uzwa sengathi wenziwe ngomthofu, futhi okufunayo nje ukuchofoza inkinobho yokusnuza okwesihlanu? Kungumzabalazo ojwayelekile, futhi ngithole ukuthi isisombululo esisodwa esingalindelekile singase sibe ubhavu oshisayo. Masibhekane nakho: impilo ingaba nengcindezi. Phakathi kweminqamulajuqu yomsebenzi, izibopho zomndeni, nohlu olungapheli lwezinto okufanele zenziwe, akumangalisi ukuthi sizizwa sikhathele. Kodwa kuthiwani uma ngikutshela ukuthi ubhavu oshisayo ungaba isikhali sakho esiyimfihlo sokuvuka uqabulekile? Okokuqala, ake sikhulume ngokuphumula. Ngemva kosuku olude, ukucwila kubhavu oshisayo, obhavuzayo kungancibilikisa ukucindezeleka kosuku. Ukushisa okupholile kuphumuza imisipha yakho futhi kuthulise ingqondo yakho. Ngikhumbula okokuqala ngizama; kwaba sengathi zonke izinkathazo zami zavele zantanta. Okulandelayo, cabangela izinzuzo zokulala okuthuthukisiwe. Abantu abaningi bahlushwa ukuqwasha noma ubusuku obungaphumuli. Ukuchitha isikhathi kubhavu oshisayo ngaphambi kokulala kungakusiza uphumule futhi ulungiselele umzimba wakho ukulala. Ukwehla kwezinga lokushisa lomzimba ngemva kokushiya ubhavu oshisayo kubonisa umzimba wakho ukuthi sekuyisikhathi sokuphumula. Ngiye ngaqaphela ukuthi ebusuku lapho ngicwila, ngikhukhuleka ngokushesha futhi ngivuke ngizizwa ngivuselelekile. Manje, masingakhohlwa mayelana nesici senhlalo. Ukumema abangani noma umndeni ukuthi ujoyine ungaguqula ukucwiliswa okulula kube imibuthano ejabulisayo. Ukwabelana ngokuhleka nezindaba ngenkathi uziphumulele emanzini afudumele kungadala izinkumbulo ezihlala njalo. Futhi, ubani ongasithandi izaba ezinhle zokuhlehlisa futhi ujabulele isikhathi esithile sekhwalithi? Ngakho-ke, ungakufaka kanjani lokhu esimisweni sakho? Nazi izinyathelo ezimbalwa: 1. Setha Isheduli: Khetha isikhathi njalo kusihlwa ukuze uphumule kubhavu wakho oshisayo. Ukuvumelana kuyisihluthulelo. 2. Dala Umkhathi: Khanyisa amakhandlela, dlala umculo opholile, noma wengeze amafutha abalulekile emanzini ukuze uthole ukuphumula okwengeziwe. 3. Nciphisa Isikhathi Sesikrini: Zama ukunqamula kumadivayisi okungenani imizuzu engama-30 ngaphambi kokucwila kwakho. Lokhu kusiza ingqondo yakho ishintshele kumodi yokuphumula. 4. Jabulela Isikhathi: Zivumele ukuba ube khona. Gxila emizweni yamanzi afudumele kanye nemisindo ekuzungezile. Sengiphetha, uma ufuna indlela yokuvuka uzizwe uqabulekile, cabanga ukwenza ubhavu oshisayo ube yingxenye yendlela yakho yasebusuku. Akukhona nje ukuphumula; kumayelana nokuthuthukisa inhlalakahle yakho iyonke. Ngakho, kungani ungazami? Ungase uthole nje ukuthi imfihlo yokusa okungcono iqala ngokucwiliswa kubhavu. Unentshisekelo yokufunda okwengeziwe mayelana nezitayela nezisombululo zemboni? Xhumana noJason Chan: info@halospas.com/WhatsApp ++8618829916021.
