Inkqubo yesiqhelo yayo nayiphi na umfundi Inamaxesha omgudu omkhulu, iimviwo, iiprojekthi zeqela, kunye nemihla ebekiweyo ezolulela kude kube sebusuku. Kule meko, kubalulekile ukuba ufunde phumla kwaye uphumle ukukhathalela impilo yomzimba kunye nengqondo. Kubaluleke kakhulu ukufumana [into] nangaliphi na ixesha lonyaka. iindawo zokuphumla embindini weshedyuli yokufunda, ekubeni ukubuyiswa kakuhle kukhuthaza inkumbulo, ukugxila kunye nokusebenza kwezemfundo.
Kutheni le nto kubaluleke kangaka ukufunda ukuphumla nokuphumla?
La ukuphumla ngaphambi kokulala kwaye ngexesha lasemini kubalulekile ukuphumeza a phumlaSihlala singqongwe Uxinzelelo lwezemfundo kunye nedijithali kunye uloyiko oluqhelekileyo lwabafundiIzaziso ezithe rhoqo, amaxesha amisiweyo, izifundo zokujija, umsebenzi, kunye nobomi bomntu... Konke oku kunokwenza kubenzima ukulala kwaye kukushiye uziva ngathi udiniwe. Uyalala kodwa awuphumli.
Xa ingqondo ibona imeko njengeyingozi, ikhupha i-torrent iihomoni zoxinzelelo ukukunceda ukuba usabele ngokukhawuleza. Yeyona ndlela iluncedo kakhulu yokuguquguquka, kodwa xa ihlala ivuliwe ekuphenduleni iimviwo, iingxoxo, okanye iingxaki zemihla ngemihla, umzimba uhlala uhleli uphaphile, kwaye isiphumo sinokuba... ukudinwa okunzulu engasonjululwa ngokulula ngokulala iiyure ezininzi.
Ukungaphumeleli ukulungisa umzimba kunye nengqondo yakho ukuphumla kunokuba nemiphumo emibi kwimpilo yakho. Phakathi kwezona ziphumo zixhaphakileyo zokungacoceki kokulala kakuhle zezi: kulala, fatiga crónica ngexesha lasemini, iingxaki zoxinaniso eklasini, ukuphazamiseka kwemo (ukucaphuka, ukuxhalaba, okanye unxunguphalo) nangaphezulu umngcipheko wesifo ezifana noxinzelelo lwegazi okanye ukuphazamiseka kwemetabolism. Ngaphezu koko, uxinzelelo olugqithisileyo olugcinwe ixesha elide lunokukhokelela Intlungu yezihlunu, ukwetyisa kakubi, ukomelela, utyekelo lokugula ngamaxesha amaninzi, ukuphelelwa ngumdla wesini y ukuguga ngaphambi kwexesha.
Ngoko ke, ukufunda ukufaka isicelo iindlela ezilula zokuphumla Ukulungelelanisa usuku lwakho ukubeka phambili ukulala lutyalo-mali oluthe ngqo kwintlalontle yakho, impilo yakho, kunye nokusebenza kwakho kwezemfundo.
Imikhwa yokuphumla yemihla ngemihla kubafundi
Ngaphandle kobuchule obuthile, inqanaba lakho lokuphumla lixhomekeke kakhulu kulwakho Iinkqubo zemihla ngemihlaUkuzisa utshintsho oluncinci, oluzinzileyo ngokuhamba kwexesha kunceda ukunciphisa uxinzelelo kunye nokuphucula ubuthongo.
1. Okokuqala, kuyacetyiswa ukuba kusekwe iiyure eziqhelekileyo Yidla isidlo sakusasa, isidlo sasemini, i-snack yasemva kwemini, kunye nesidlo sakusihlwa ngamaxesha aqhelekileyo. Amaxesha okutya aqhelekileyo alawula iwotshi yakho yangaphakathi kwaye athintele ukugabha ekuhambeni kwexesha. Kuyacetyiswa ukuba uphephe ukutya phambi kweTV, ikhompyuter, okanye ngelixa ujonge ifowuni yakho ephathwayo, njengoko ezi zikrini zigcina ubuchopho bakho busebenza kwaye zenza kube nzima ukubona ukugcwala kwakho kunye neempawu zokudinwa.
2. Thatha ithuba lokuhamba kwakho ukuya eyunivesithi ukuze uziphazamise ngokumamela a Psychology podcastNokuba kungenxa yentlalontle okanye ukwabelana ngolwazi olukukhuthazayo, eli xesha linokuba sisiko lokuqhawula unxibelelwano kwiingxaki zemfundo kunye nokunciphisa ukuhluma kwengqondo.
3. Phatha a incwadi yokubhalela Oku kukubhala phantsi izimvo kunye neengcinga ezikukhuthazayo, ukuze ungaphulukani nolo gqabhuko lwenkuthazo. Sidla ngokulahlekelwa ezininzi zezi ngcamango ngenxa yokuba asizibhali phantsi, sicinga ukuba siya kuzikhumbula kamva. Nangona kunjalo, kuba kuninzi okuhamba ezingqondweni zethu imini yonke, sibeka esichengeni sokulibala uninzi lolwazi. Ngapha koko, ukubhala phantsi izinto ezikukhathazayo ngaphambi kokuba ulale kuyanceda... khupha ingqondo kunye nokunciphisa ixhala.
4. Gcina i iishedyuli zokulala rhoqoZama ukulala kwaye uvuke malunga nexesha elifanayo yonke imihla, kubandakanywa neempelaveki. Oku kuhambelana komeleza umjikelo wokuvuka komzimba wakho kwaye kwenza kube lula ukulala ngokwendalo ebusuku.
5. Lawula i NapsUkulala kancinci kwemizuzu eli-15 ukuya kwengama-30 kunokubuyisela, kodwa ukulala ixesha elide okanye kade kakhulu kunokuphazamisana nokulala ebusuku. Ukuba ufuna ukuphumla, yenze emva kwemini kwaye ungagqithisi.
Imisebenzi yangaphandle kunye nokuzivocavoca umzimba
4. Hambani Ukuhamba ecaleni komlambo, epakini, okanye kufuphi nechibi kwakhona yindlela efanelekileyo yokudibanisa nendalo. amandla enamandla yobomi. Amanzi omlambo amele isikweko sobukho njengokuhamba ngokulinganayo rhoqo kwaye, ukongeza, ukudibana nendalo kunciphisa amanqanaba e-cortisol kwaye kuphumze inkqubo ye-nervous.
5 I ukwenza umthambo Sisithako esiphambili kwimpilo-ntle yomzimba nengqondo. Khetha owona mdlalo uwonwabelayo kakhulu ukuqinisekisa ukuba iinjongo zakho zihlala zihleli: ukuhamba ngokukhawuleza, ukubaleka, ukukhwela ibhayisekile, ukuqubha, iyoga, okanye imidlalo yeqela. Ukuzilolonga rhoqo kunceda lala nzulu Uya kukufumanisa kulula ukulala, ukuba nje ukuphepha ukwenza umthambo onzima kakhulu ngaphambi kokuba ulale.
6. Chitha ixesha e ngaphandle Emini, ngakumbi ngokukhanya kwendalo, kuyanceda ukulawula iwotshi yakho yebhayoloji. Oku kubonakaliswa kokukhanya kwemini kuthumela umqondiso ocacileyo kumzimba wokuba lixesha lokuba uphapheme kwaye uququzelele ukwanda kwemveliso yendalo yamahomoni ebusuku. melatonin, idlala lokulala.
7. Ukuba uhlala esixekweni, awuyi kuhlala unehlathi elikufutshane, kodwa unokukhangela iipaki kunye neendawo eziluhlaza. Ukuchitha nje imizuzu embalwa ejikelezwe yimithi kwanele ukuqaphela a ukuziva uzolile kunye nokunciphisa uxinzelelo lwemisipha oluqokelelwe ngexesha lokufunda.
Izicwangciso zenkcubeko kunye nokuphumla kokuphumla
6. Yenza izicwangciso zenkcubeko rhoqo: uye kwi-cinemaUkuzimasa imiboniso yeencwadi, ukuthatha inxaxheba kwiindibano zocweyo zokubhala, ukubukela imiboniso yeefoto, ukuthatha iiklasi zokupeyinta… Olu hlobo lwemisebenzi yindlela qhawula amaxhala imisebenzi yemihla ngemihla kunye nokukhulisa ubuchule, obunempembelelo entle kwinkuthazo yakho yokufunda.
Ungabandakanya iidosi ezincinci kwindlela yakho yesiqhelo ukuphumla okuthe cwaka Ngaphambi kokulala. Ukufunda imizuzu embalwa kwincwadi yephepha enokukhanya okuthambileyo, ukumamela umculo ophumlayo, okanye ukubukela imovie ekhanyayo (ngaphandle kwebhedi) kunokukunceda ukuba uthobe isantya ukusuka kwimini.
Yenza uluhlu lwemizuzu emihlanu kusuku lwakho eyonwabisa ngakumbi kuba uziva ukhululekile kwaye uzolile. Isenokuba lixesha elilula kakhulu: ukuba nekofu uthe cwaka, ukuthatha uhambo olufutshane, ukuncokola nomhlobo, ukwenza umsebenzi wokuzilibazisa, okanye ukuchitha imizuzu embalwa ufunda. Ukuqonda la maxesha kukunceda ukuba wenze njalo Zixabise iindlela zakho zokuba sempilweni ukubagcinela indawo yokwenyani kwishedyuli yakho.
Iindlela ezilula zokuphumla onokuziqhelanisa nayo yonke imihla
Zininzi iindlela zokuphumla ezisebenzayo onokuthi udibanise ngokuthe ngcembe. Akukho mfuneko yokuba uzenze zonke; imalunga nokufumana ezona zifanele ubuntu bakho kunye neshedyuli yakho.
Ukuphefumla nzulu 4-7-8Iquka ukuphefumla ngeempumlo ngelixa ubala ukuya kwi-4, ubambe umoya emiphungeni ye-7, kunye nokukhupha ngokukhawuleza emlonyeni we-8. Lo mzekelo unceda ukuvuselela inkqubo ye-nervous parasympathetic, ejongene nokukhuthaza ukuphumla.
Ukucamngca okanye ukucingaUkuthatha imizuzu embalwa yonke imihla ukujonga ukuphefumla kwakho, imvakalelo yomzimba, okanye iingcinga ngaphandle kokugweba kunciphisa ixhala kunye nokuphazamiseka, kwaye kuphucula umgangatho wokulala. Akukho amava angaphambili ayimfuneko; ungaqala ngeeseshoni ezimfutshane kakhulu, zemizuzu emihlanu.
Ukolula ngokulula okanye i-yogaIzimo ezilula ezifana "nemilenze eludongeni" okanye "indawo yomntwana" inceda ukukhulula ukuxhatshazwa kwemisipha, ngakumbi kumqolo, intamo nasemagxeni, iindawo eziba nzima kakhulu xa ufunda.
Iindlela zokuphucula izihlunu eziqhubekayoKubandakanya ukukhontraktha kunye nokuphumla kwamaqela ahlukeneyo emisipha, ukuqala ngobuso nokusebenza phantsi ezinyaweni. Ngokutshintshana koxinzelelo kunye nokuphumla, ufunda ukuqaphela xa uxinezelekile kwaye uyikhulule ngengqondo.
imifanekiso ekhokelwayoKhawube nomfanekiso ngqondweni ngendawo ezisela uxolo (unxweme, ihlathi, idlelo) kwaye uzame ukuyibuyisela engqondweni imibala yayo, izandi namavumba ayo. Lo msebenzi ukhuthaza... ukuphazamiseka kwengqondo Inciphisa amaxhala emfundo kwaye ikhuthaza ukulala.
Uyenza njani inkqubo yokulala ebusuku
Ukuze obu buchule busebenze ngokwenene, ngokufanelekileyo kufuneka zidityaniswe kwi-a ukuzinza kwesiqhelo sasebusukuBekela bucala ubuncinane isiqingatha seyure ngaphambi kokulala ukuze wenze imisebenzi yokuphumla kwaye uphephe imisebenzi ekunika amandla, njengokuphendula ii-imeyile, ukujonga ishedyuli yakho yosuku olulandelayo, okanye ukusebenzisa imidiya yoluntu.
Khathalela eyakho indawo yokuphumlaGcina igumbi lakho lokulala licocekile, lizolile, lipholile kwaye lingenazibane eziqaqambileyo. Zama ukudibanisa ibhedi yakho kuphela ngokulala nokuphumla; kuphephe ukufunda, ukutya, okanye ukusebenzisa izixhobo ze-elektroniki ezikuyo.
Nika ingqalelo kwizinto ozidlayo neziselayo kwiiyure ngaphambi kokulala. ukukhanya kunye nesidlo sakusasaUkunqanda amafutha agqithisileyo, ukutya okuneziqholo kakhulu kunye nezivuseleli ezifana necaffeine, i-theine okanye iziselo zamandla, kukhuthaza ukucola ukutya kunye nobuthongo obunzulu.
Nciphisa ukusetyenziswa kwe izikrini ubuncinane iyure ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka kwiifowuni eziphathwayo, iikhomputha, kunye neetafile zinciphisa ukuveliswa kwe-melatonin kwaye kunokukugcina uphapheme naxa uziva udiniwe.
Ukuba, nangona ukunyamekela imikhwa yakho kunye nokusebenzisa ezi zicwangciso, uqhubeka unengxaki yokulala rhoqo okanye uvuke udiniwe rhoqo, kuyacetyiswa ukuba udibane nodokotela. ingcali yezempilo ukulawula ukuphazamiseka kokulala kwaye ufumane isikhokelo somntu. Ukunyamekela ukuphumla kwakho yinxalenye ebalulekileyo yobomi bakho bezemfundo kunye nokuphila kwakho kwexesha elide.
