Imizwa ibaluleke kakhulu
Wonke umuntu uyazi ukuthi ukuphuthuma kokuqala, ikakhulukazi ngesikhathi sasebusika, kunenkinga ethile. Ukuzwa iwashi le-alamu ekuseni, ungazami ukulwa nayo, zama ngokuphambene nalokho, kumnandi ukuwelula futhi ucabange ngento enhle. Kubaluleke kakhulu ukuzama ukunqoba wena. Lokhu kunzima kakhulu, kepha lapho kwenzeka ukuthi konke kusebenza, uzoba lula kakhulu, ngoba ungazizwa amandla akho futhi uzothola injabulo enkulu ekuziphatheni okubi.
Ekuseni, emi phambi kwesibuko, smile futhi uzifake usuku olumnandi, futhi uthi: "Namuhla usuku olukhulu, futhi mina-kakhulu kakhulu!" Isimo sengqondo kuwe nakwabanye ngokuqondile ngokuqondile akuxhomeke ekuziphatheni kwakho kuphela, kodwa nangokwenyama yakho. Smile, emva kwakho konke sekufikile ekuseni, kuphela kuwe kuncike, yimiphi imizwelo eyohambisana nosuku oluzayo.
I-Nedosepsum ayidluli ngokwayo
Ososayensi baseColombia baye baboniswa ukuthi ukuntuleka kokulala kunamandla okubangela ukuzuza okukhulu kwesisindo. Phakathi kwabantu ababuthongo babo abahlali isikhathi esingaphezu kwamahora amabili noma amathathu, izinga lokukhuluphala laliphakeme ngamaphesenti angu-73 kunelabo abantu abahlala isikhathi eside sokulala. Futhi abantu abangamaphesenti angama-23 abalele amahora ayisithupha nawo aphakanyisiwe.
Ngaphambi kokulala, kunconywa ukuthatha ibhuku lokuphumula. Kubaluleke kakhulu ukulala nemicabango yokuthi usuku oluzayo luzokulethela imizwelo emihle futhi uzokwazi ukufeza into ezwake zalahleka izandla zakho.
Kufanelekile ukunaka isidingo sokulala ngokwanele. Ngemuva kokuntuleka kokulala kuholela ekunciphiseni kokusebenza kahle, futhi ngenxa yalokho, isimo sengqondo esibi. Ukulala kuyoba mnandi ngokwengeziwe kwiqoqo elihlanzekile lemishayo yokulala, okwenzela ukukhanya okusha. Ikamelo kufanele lihambisane nokuphuza umoya, ngamanye amazwi, ukulala kuwe kuzofika ngokushesha kakhulu. Ukulala okunempilo, njengomthetho, kumele kube nehora lesishiyagalombili.
Ukukhokhiswa okubalulekile kokuzivocavoca umzimba
Ukuvivinya umzimba okulula kuzokusiza ukuthi uqale ekuseni ngoMsombuluko olinde isikhathi eside. Zama ukwelula imilenze yakho, izandla nomzimba wonke - lokhu kuzokusiza ukuba ujabule, okubaluleke kakhulu ngosuku lokuqala lokusebenza.
Ngokwezifundo zamuva, i-hormone enjenge-sarserotonin, ivuselela isimo sengqondo esihle, ngoba i-anti-depressant enhle kakhulu. Ikhuthaza ukuthuthukiswa kwalesi sifo ukuhamba okuncane noma ukuzivocavoca umzimba.
Kumele uhlale uqaphela isilinganiso. Abanye ososayensi bakholelwa ukuthi ukucindezeleka ngokweqile ekuseni kungaba engaphephile ngomzimba wesintu. Into yukuthi ngesikhathi sokusa sosuku, i-serotonin antipode - cortisol, okuyinto i-hormone yokucindezeleka, ikhiqizwa ngobuningi obukhulu. Ngenxa yemithwalo eyingozi kakhulu emahoreni asekuseni, yandisa ukukhiqizwa kwayo kabili, okungagudluza isimiso somzimba sokuzivikela komzimba.
Inqubo yamanzi
Kuyindlela evuselelayo neqabulayo evuselela futhi evuse umzimba. Ungathatha ishaja ejwayelekile noma ehlukile. Okokuqala, kuyokusiza ukuba uvuke ngokushesha, futhi okwesibili, ngaleyo ndlela usisekela i-tonusorganism, futhi uvula ama-pores esikhumba, ukuqina kunzima.
Njengoba sinezinsuku ezigcwele izenzakalo ezihlukahlukene, i-shower izosiza ukusiqinisa isikhathi eside. Ekuseni kunconywa ukuba ungabi ngamanzi alula, kodwa nge-cube ye-ice. Esikhundleni samanzi, ungafisa itiye elihlaza noma ijusi le-aloe.
Isondlo sokuhlukana sithinta amalunga nezitsha, ngaleyo ndlela ukuqeqesha ukushisa. Ngendlela efanayo, ukuzivocavoca umzimba okuqeqesha imisipha nakho kuyasebenza. Ukugeza okuhlukileko kuyasiza ekuhlanzeni isikhumba, ngoba ngaphansi kwethonya lamanzi afudumele, i-pores ikhulisa, futhi lapho kubanda ukucindezeleka.
Ukwandiswa ngezikhathi ezithile kanye nokunciphisa imithwalo yegazi kuqhuma igazi emithanjeni yegazi, ngaleyo ndlela kuthuthukiswe ukujikeleza kwegazi, ukuqiniswa kwezinqubo ezakhiweni nezitho, ukukhulula umzimba wethu ebuchosheni. Kuyadingeka ukuthi ososayensi baye babona ubuhlobo phakathi kokuhlanzeka kokuziphatha nokuziphatha.
Ukuphumula okuhle kubaluleke kakhulu
Kunzima kakhulu ukungena ngesigqi somsebenzi wokubeka umhlaka ngoMsombuluko. Ukuze ungaphazanyiswa imicabango yeviki lomsebenzi elizayo, kubalulekile ukwakha kusihlwa ngaphambili ngendlela ethatha yonke imicabango yakho ngokuthile okuthakazelisayo nokuthakazelisayo.
Lungiselela ngokwezifiso ngeviki elizayo kungaba ntambama, ukuqoqa izingubo, izicathulo kanye namaphepha adingekayo. Futhi kusihlwa kufanelekile ukunikela okuthile okuthakazelisayo, isibonelo, okuthandayo. Ungajabula futhi ujabulele ngokuhlwa kusihlwa, ngakho-ke phakathi nesonto elilandelayo ukusebenza uzofudumala ngezinkumbulo ezimnandi. NgeSonto kusihlwa kungenziwa kuhlelwe njengendlela yokuya emidlalo yaseshashalazini, kumabhayisikobho noma, mhlawumbe, njengendlela eya emvelweni nabangani.
Ukudla kwasekuseni okuphelele
Ekuseni, ukudla okunomsoco okugcwele kubaluleke kakhulu. Izidakamizwa bakholelwa ukuthi kwasekuseni kufanele kube yingxenye yehora kusukela ngesikhathi sokuvusa. Kuwusizo ukwazi ukuthi ngobuningi be-serotonin itholakala ku-oatmeal, ubhanana, ushokoledi, ama-hazelnuts, ama-walnuts, amantongomane, ama-strawberry, izinsuku.
Abantu abasebenza ngokuqondile ngokuhlobene nomsebenzi womqondo, ubumnandi kakhulu ekuseni. Ukudla okucebile ama-carbohydrate nakho kunokwandisa amazinga e-serotonin.
Ithi noma i-cafe?
Ikhofi kufanele isetshenziswe ngokulinganisela, ngoba ukutholakala ngokweqile kwe-caffeine emzimbeni kungabangela ukukhathala. Itiye elihlaza, eliqukethe inani elikhulu le-caffeine, lingasiza ngokuvusa kakhulu.