Ukulungiselela uviwo olufanelekileyo: Ubusuku bangaphambi kunye namaqhinga asekuseni

Wamkelekile kwisikhokelo sakho ukuze uphumelele lula kwiimviwo zakho ngokuzithemba! Ukulungiselela uviwo olusebenzayo alupheleli nje malunga neeyure zokufunda; ikwabandakanya amacebo akrelekrele kubusuku bangaphambi nangentsasa yoviwo. Esi sikhokelo senzelwe ukukuxhobisa ngeengcebiso eziqinisekisiweyo kunye nobuchule obuya kwandisa ukusebenza kwakho. Ukusuka ekuqondeni indima ebalulekileyo yokuphumla kunye nokuphumla ukwenza uninzi lweeyure zakho zokugqibela ngaphambi kovavanyo, sigubungele yonke into oyifunayo ukulungiselela uviwo olufanelekileyo. Masingene kwezi zicwangciso zibalulekileyo kwaye sibeke inqanaba lempumelelo yakho!

Ukuqonda ukubaluleka kobusuku obuphambi koviwo

Ubusuku obungaphambi koviwo bubalulekile kulungiselelo olusebenzayo loviwo. Kungaphezulu nje kokubala ukwehla; lixesha elichaphazela kakhulu ukusebenza kwakho kwaye usete iqonga losuku olulandelayo. Nasi isizathu sokuba obu busuku bubalulekile kulungiselelo lwakho loviwo:

• Ukubaluleka kokulala kukulungiswa kwememori. Umba ophambili wokulungiselela iimviwo kukufumana ubuthongo obumnandi. Ukulala kuvumela ingqondo yakho ukuba isebenze kwaye idibanise oko ukufundileyo, ukuphucula ukukwazi kwakho ukukhumbula ulwazi ngexesha loviwo.
• Ukulawula ixhala kunye noxinzelelo. Ukujongana noxinzelelo kunye noxinzelelo yinxalenye ebalulekileyo yolungiselelo loviwo. Ubuchwephesha obunjengokuphefumla nzulu, ukucamngca, okanye ukufunda kancinci kunokunceda ukuthomalalisa imithambo-luvo yakho kwaye ucoce ingqondo yakho, ibe nempembelelo entle ekusebenzeni kwakho.
• Ukuphila kakuhle ngokomzimba kunye nokusebenza kwezemfundo. Imeko yakho yomzimba yinxalenye ebalulekileyo yamalungiselelo oviwo. Ukutya isidlo esilungeleleneyo, ukuhlala u-hydrated, kunye nokuphepha imisebenzi enzima kunceda ukugcina ingqalelo kunye nengqalelo ngexesha loviwo.
• Ukumisela inqanaba lempumelelo. Iindlela oziseta kubusuku bangaphambili ziyafuneka ukulungiselela uviwo oluyimpumelelo. Abakulungiseleli nje kuphela uviwo kodwa bakwabeka isiseko sokusingatha iimviwo kunye noxinzelelo ngokufanelekileyo.
• Intshayelelo yezicwangciso eziliqili ezibalulekileyo zeemviwo. Ekungeneni kwethu kwizinto omele uzenze kunye nongenzi nto kobu busuku bubalulekileyo, ingcebiso nganye ilungiselelwe ukwandisa uvavanyo lwakho loviwo. Ngokunqanda imisebenzi ethile kunye nokwamkela abanye, uqinisekisa ukuba wenza konke okusemandleni akho xa kubaluleke kakhulu.

Ngokuqonda okucacileyo kokubaluleka kobusuku obungaphambi koviwo lwakho, ngoku makhe sijike sigxile kumanyathelo asebenzayo. Kwicandelo elilandelayo, ‘Iingcebiso kubusuku baPhambi koMviwo,’ siya kuphonononga kumanyathelo athile onokuwathatha ukuqinisekisa ukuba uzilungiselele ngokupheleleyo, ngokwasengqondweni nasemzimbeni, ngosuku lwakho olukhulu.

Iingcebiso zokulungiselela iimviwo ngobusuku obungaphambi koviwo lwakho

Ngoku, sixhobe ngezimvo ngokubaluleka kobusuku obungaphambi koviwo lwakho, makhe sijonge amaqhinga asebenzayo okulungiselela iimviwo. Ezi ngcebiso zihamba ngaphaya kokusonga nje inkqubo yakho yokufunda; bamalunga nokondla ingqondo nomzimba wakho ukuze usebenze ngokugqibeleleyo. Ukusuka ekufumaneni ubuthongo obumnandi ukuya ekuxhaseni ukucaca kwengqondo, ingcebiso nganye ilungiselelwe ukwandisa ukulungela kwakho usuku olucelomngeni oluzayo.

Beka kuqala ukulala ngokwaneleyo

Ukuqinisekisa ukuba ulala ngokwaneleyo ngundoqo kulungiselelo olulungileyo lweemviwo. Zama ukufumana iiyure ezi-7-8 zokulala kakuhle, okubalulekileyo ukucinga ngokucacileyo nokukhumbula oko ufunde. Ixesha lakho lokulala eligqibeleleyo linokwahluka, kodwa zama ukulala ixesha elide ngokwaneleyo ukuze uzive uphapheme ngokupheleleyo kwaye womelele kuviwo lwakho.

Cinga ngokubandakanya ezi ndlela zongezelelweyo zokuphucula ukulala:

• Misela indlela yokuphumla ngaphambi kokulala. Zibandakanye kwimisebenzi ezolileyo enjengokufunda okanye ukumamela umculo opholileyo.
• Yenza indawo yokulala ekhululekile. Qinisekisa ukuba igumbi lakho lokulala limnyama, lizolile, kwaye likwiqondo lobushushu obutofotofo.
• Gwema imisebenzi evuselelayo ngaphambi kokulala. Misela imisebenzi enzima ngokwasemzimbeni okanye ngokwasengqondweni kwiyure ekhokelela kwixesha lokulala.

Gcina ukumanzisa okufanelekileyo

I-hydration idlala indima ebalulekileyo ekuxhaseni ukusebenza kwengqondo, ngakumbi ngexesha lokulungiselela uviwo. Nokuphelelwa ngamanzi emzimbeni okuthambileyo, okuncinci njenge-2%, kungonakalisa amandla akho okugxila kwaye wenze imisebenzi efuna ukuhoywa.

Ukuhlala u-hydrated ngokwaneleyo, landela ezi zikhokelo:

• Ukuthathwa kwamanzi imihla ngemihla. Funa amanzi acetyiswayo, ngokuqhelekileyo malunga ne-3.7 yeelitha kumadoda kunye ne-2.7 yeelitha kwabasetyhini. Nangona kunjalo, utshintsho ngokobungakanani bomzimba wakho, umsebenzi womzimba, kunye neemeko zokusingqongileyo.
• I-hydration elinganayo. Nangona kubalulekile ukuba uhlale u-hydrated, kunqande ukutya ukutya okuninzi ngaphambi kokulala ukuze unciphise ukuphazamiseka kokulala.
• Gcina iliso kwi-hydration yakho. Zilumkele iimpawu zokuphelelwa ngamanzi emzimbeni njengokuziva unxaniwe okanye ukuba nomchamo omnyama, kwaye usele amanzi njengoko kufuneka.
• Hydrate ngokutya. Bandakanya ukutya okutyebileyo ngamanzi kukutya kwakho, njengeziqhamo kunye nemifuno, enokuthi ibe negalelo ekuthatheni kwakho ulwelo lonke.

Ziqhelanise nemithambo ngemibuzo

Isicwangciso esiphambili sokulungiselela iimviwo kukuzibandakanya kwimithambo yokusombulula iingxaki ngobusuku bangaphambili. Endaweni yokuzama ukucudisa kulwazi olutsha, gxila ekusebenziseni oko sele ukufundile ngemibuzo yokuziqhelanisa okanye oonotsheluza. Le ndlela inceda ukuqinisa ukuqonda kwakho kwaye inokuphucula ukukhumbula kwakho ngexesha loviwo. Nazi ezinye iindlela ezisebenzayo zokubandakanya oku kwindlela yakho yokulungiselela uviwo:

• Khetha imithambo efanelekileyo. Khetha imibuzo yokuziqhelanisa ethelekisa ngokusondeleyo ifomathi kunye nomxholo woviwo lwakho oluzayo.
• Sebenzisa oonotsheluza ukuphonononga ngokukhawuleza. Amakhadi oonotsheluza sisixhobo esikhulu sophononongo olukhawulezileyo, olujolisiweyo lweekhonsepthi eziphambili kunye namagama.
• Ixesha lokuziqhelanisa. Yenza iimfuno zeemviwo ngokuzibekela ixesha, nto leyo enokunceda ekuphuculeni kwakho izakhono zokulawula ixesha kuviwo lwangempela.
• Hlaziya iimpendulo ezichanekileyo. Emva kokugqiba imibuzo yokuziqhelanisa, phinda uphonononge iimpendulo ezichanekileyo kunye neengcaciso zokuxhasa ukufunda kwakho.
• Hlala uzolile kwaye ugxininise. Gcina ingqondo ekhululekile kwaye igxile ngelixa uziqhelanisa. Oku kuya kukunceda uhlale ucacile-intloko ngexesha loviwo lwangempela.

Khetha ukutya okunesondlo, okulula xa ulungiselela uviwo

Yonwabela isidlo esilula, esinesondlo esonyusa umoya wakho ngaphandle kokwenza ukuba ucothe, kube nefuthe kwisifundo sakho kunye nokusebenza kosuku olulandelayo:

• Khetha ukutya okulinganayo. Dibanisa umxube weeprotheyini, imifuno, kunye neenkozo ezipheleleyo ukugcina amanqanaba akho amandla ezinzile.
• Kuphephe ukutya okutyebileyo. Zikhwebule ekutyeni okunamafutha kunye neswekile eninzi nto leyo enokukhokelela ekudinweni kunye nokuncipha kokugxila.
• Cwangcisa ixesha lakho lokutya. Yitya ngeyure efanelekileyo ukuze umzimba wakho ube nexesha lokuchaza ngaphambi kokulala.
• Ulawulo lwesahlulo. Zonwabele izitya zakho ozithandayo kodwa ngenxalenye ephakathi ukunqanda ukuziva uhluthi kakhulu.

Gxininisa kumbono okhuthazayo

Ukubandakanya ukucamngca kugxininise kwiziphumo ezilungileyo yinkalo enenzuzo yokulungiselela uviwo. Ukuba uziva uxhalabile okanye ukufumanisa kunzima ukuphefumla ngokuthe ngcembe, ukubona iziphumo ezilungileyo kunokuphumla ngendlela emangalisayo. Ukudibanisa oku kulungiselelo lwakho loviwo, landela la manyathelo:

• Fumana indawo ezolileyo. Khetha indawo ekhululekileyo nenoxolo apho unokuhlala khona okanye ungqengqe ngaphandle kokuphazamiseka.
• Ziqhelise ukuphefumla ngokunzulu. Qala ngokuphefumla okunzulu ukuze uphumle umzimba wakho nengqondo.
• Yiba nomfanekiso ngqondweni wempumelelo. Yiba nomfanekiso wakho uphendula imibuzo ngokuzithemba kwaye uzive ulungile emva koviwo. Yiba nombono wempumelelo kunye nesiqabu oya kukufumana.
• Sebenzisa amabango akhuthazayo. Yomeleza umbono wakho ngezibhengezo ezinje 'ndizilungiselele' okanye 'ndingaphumelela'.
• Khumbula impumelelo yexesha elidlulileyo. Camngca ngempumelelo yangaphambili ukuze uzikhumbuze ngezakhono zakho kunye namandla akho angaphaya koviwo.

Gcina inkqubo yakho yesiqhelo

Ukulungiselela uviwo lwakho kufuneka unamathele kwindlela yakho yesiqhelo ukuze uhlale ukhululekile kwaye ukhululekile. Iindlela eziqhelekileyo zinokuzisa ukuzola kunye nokuzinza, ngakumbi ngaphambi koviwo:

• Landela iipateni eziqhelekileyo. Qhubeka nemisebenzi yakho yesiqhelo kunokwazisa emitsha enokuphazamisa indawo okhululeke kuyo.
• Iindlela zokuphucula. Bandakanya imisebenzi yesiqhelo ekhuthaza ukuphumla, njengokufunda okanye ukumamela umculo.
• Ixesha lokulala rhoqo. Namathela kwishedyuli yakho yexesha eliqhelekileyo lokulala ukuze uqinisekise ukuba uphumla ngokwaneleyo.
• Luphephe utshintsho olukhulu. Kuphephe ukwenza utshintsho olukhulu kwindlela otya ngayo okanye kwimikhwa yemihla ngemihla ngaphambi nje koviwo.
• Lungisa indawo yakho yokufunda. Gcina indawo yakho yokufunda icwangcisiwe kwaye uncede kwimikhwa yakho yokufunda yesiqhelo.

Cwangcisa ukuvuka okunamandla

Ukuqala usuku lwakho lweemviwo ngonyawo lwasekunene, kubalulekile ukuba uvuke uziva uhlaziyekile. Ukuqonda umjikelo wakho wokulala kunokuncedisa kakhulu kulo mba wokulungiselela uviwo. Nanga amanye amacebiso okuqinisekisa ukuvuka okunamandla:

• Qonda imijikelo yokulala. Yazi ukuba ubuthongo bubandakanya i-REM (intshukumo yamehlo ekhawulezileyo) kunye nezigaba ze-NREM (intshukumo yamehlo engakhawulezileyo), ukukhwela ibhayisekile malunga nemizuzu engama-90.
• Ixesha le alarm yakho. Seta ialam yakho ukuba ikhale ekupheleni komjikelo wokulala. Ngokomzekelo, emva kweeyure ze-7.5 (imijikelezo emi-5) okanye iiyure ze-9 (imijikelo emi-6), ukuvuka kuhlaziywe ngokwemvelo.
• Sebenzisa ii-alam ezininzi. Ukuba unexhala lokulala kakhulu, seta ngaphezulu kwe-alam enye njenge-backup.
• Cela umnxeba wokuvuka. Cinga ukuba umhlobo okanye ilungu losapho likufowunele kusasa njengenyathelo elongezelelweyo.
• Yenza inkqubo yasekuseni. Cwangcisa inkqubo yakusasa ekwenza ube lula ukuba uvuke, njengokuzolula okanye isidlo sakusasa esilula.

Ziphephe izikrini ze-elektroniki ngaphambi kokulala

Ukunciphisa ixesha lesikrini ngaphambi kokulala kuyinkalo ebalulekileyo yokulungiselela uviwo, ngakumbi ekuboneleleni ubuthongo obuhle. Ukukhanya okuluhlaza okuphuma kwizikrini ze-elektroniki kunokuphazamisa umjikelo wakho wendalo wokulala, kwenze kube nzima ukuba ulale. Nazi ezinye iindlela zokulawula ukubonakala kwesikrini sakho:

• Khetha indawo engenasikrini. Zama ukuyeka ukusebenzisa izixhobo zombane ezifana neefowuni, iitafile kunye neekhompyutha ubuncinci iyure enye phambi kokuba ulale.
• Izihluzi zokukhanya eziBlue. Ukuba kufuneka usebenzise isixhobo, cinga ngokuvumela izihluzi zokukhanya okuluhlaza ezifumaneka kwizixhobo ezininzi zangoku.
• Zibandakanye kwimisebenzi yokuphumla. Faka endaweni yexesha lesikrini ngezinto ezizolileyo ezinjengokufunda incwadi, ukuziqhelanisa nokuzolula ukukhanya, okanye ukumamela umculo ophumlayo.
• Useto lwemowudi yasebusuku. Sebenzisa iisetingi 'zemowudi yasebusuku' kwizixhobo ezinciphisa ukukhanya okuluhlaza okwesibhakabhaka kwiiyure zangokuhlwa.

Yenza indawo yokuphumla

Indawo yokulala enoxolo ithomalalisa ingqondo nomzimba wakho ukuze uvuke. Nazi iindlela zokuphucula indlela yokulala:

• Ibhedi ekhululekile. Tyala imali koomatrasi obutofotofo, imiqamelo, kunye neelinen zokulala ezihambelana nezinto ozithandayo.
• Ukulawula ubushushu begumbi. Gcina igumbi lakho lokulala likwiqondo lobushushu obutofotofo, ngokuqhelekileyo lipholile lilungele ukulala.
• Nciphisa ingxolo kunye nokukhanya. Zama ii-earplugs okanye umatshini wengxolo omhlophe ukuwugcina uthe cwaka, kwaye usebenzise iikhethini ezimnyama okanye imaski yokulala ukwenza igumbi lakho libe mnyama ngokwenene.
• Aromatherapy. Cinga ukusebenzisa ivumba elithomalalisayo elifana nelavender okanye i-chamomile, enokwaziswa ngamakhandlela, i-oyile ebalulekileyo, okanye i-diffusers.
• Indawo ecocekileyo nelungelelanisiweyo. Igumbi elingenabumdaka nelilungelelanisiweyo linokunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukuzola.
• Nciphisa imisebenzi yegumbi lokulala. Gcina igumbi lakho lokulala kuqala ukuze ulale, unqanda imisebenzi efana nomsebenzi okanye umthambo onokuthi udibanise indawo kunye noxinzelelo.

Izinto onokuziphepha ngobusuku bangaphambi koviwo lwakho

Njengoko kubalulekile ukwazi into omawuyenze phambi koviwo, kuyafuneka ngokulinganayo ukuba uqaphele into omawuyiphephe. Ubusuku obungaphambi koviwo lixesha elibukhali, apho imikhwa ethile kunye nezenzo zinokuchaphazela kakubi ukusebenza kwakho. Eli candelo liza kukukhokela kwimisebenzi eyahlukeneyo kunye neendlela zokuziphatha ezinokuthi zithintelwe ukuqinisekisa ukuba uya kuviwo ngengqondo ecacileyo kunye nempilo ephezulu. Ukusuka kwimigibe yokuxinana ukuya ekulawuleni ukutya kwakho kunye namanqanaba oxinzelelo, ukuqonda oku ungakwenzi yinxalenye ephambili yolungiselelo lwakho loviwo.

Kuphephe ukufunda ngomzuzu wokugqibela nzima ukulungiselela uviwo oluyimpumelelo

I-Cramming, isiqhelo sokuzama ukufunxa isixa esikhulu solwazi ngexesha elifutshane, ihlala ikhethwa ngabafundi kodwa inokuba yingozi kulungiselelo olusebenzayo lweemviwo. Nasi isizathu sokuba ukuphepha ukufunda kakhulu ngomzuzu wokugqibela kunokukhokelela kwiziphumo ezingcono zeemviwo:

• Ukugcinwa kwememori okuncitshisiweyo. Ukulayisha ngaphezulu ingqondo yakho ngolwazi oluninzi ngexesha elinye kunokukhokelela kubunzima bokugcina iikhonsepthi eziphambili.
• Ukwanda koxinzelelo kunye nokuxhalaba. Ukuzama ukufunda kakhulu ngexesha elincinci kunokunyusa amanqanaba oxinzelelo, okuchaphazela ukusebenza kwakho kovavanyo lonke.
• Amandla okucinga abuthathaka. Ukufunda kakhulu ngexesha elinye kunokukwenza udinwe, kube nzima ukucinga kakuhle kwaye ugxininise ngexesha loviwo.
• Umgangatho ophantsi wokulala. Amaxesha amaninzi, ukufunda ngomzuzu wokugqibela kunzima kuthetha ukulala kancinci, nto leyo ibalulekile ukuze ucinge kakuhle kwaye ukhumbule oko ukufundileyo.
• Ukubeka emngciphekweni ukufunda ixesha elide. Ukufunda ngokulandelelanayo, okubandakanya ukufunda ixesha elide, kusebenza ngakumbi ekugcineni ulwazi ekuhambeni kwexesha.

Endaweni yokufunda ngomzuzu wokugqibela onzima, yamkela inkqubo yokufunda ecwangciswe kakuhle kwaye engaguquguqukiyo evumela ukufunda ngokuthe ngcembe kunye nohlaziyo, iqinisekisa indlela esebenzayo kunye nephantsi koxinzelelo kulungiselelo lwakho loviwo.

Zikhwebule kwiiseshoni zokufunda ubusuku bonke

Ukunqanda ukuhlala ubusuku bonke kubalulekile kulungiselelo oluyimpumelelo lweemviwo. Uphando, olufana nophononongo oluvela “I-NPJ Science of Learning", igxininisa indima ebalulekileyo yokulala ekuphuculeni ukufunda kunye nemisebenzi yememori. Olu phononongo lunxibelelanisa ukulala ngokwaneleyo kunye nokusebenza okuphuculweyo kwezemfundo, kugxininisa ukubaluleka kokulala kwexesha, umgangatho, kunye nokungaguquguquki. Abafundi abalala ngokwaneleyo bagqwesa abo bancama ubuthongo ukuze bafunde. Ukuqonda oku, kubalulekile ukulungelelanisa ukufunda kunye nokulala kokuqaqamba kwengqondo kunye nempilo yomzimba ngexesha leemviwo. Qwalasela le miba ibalulekileyo xa ukhetha ukutsiba iiseshoni zokufunda ubusuku bonke ukuze ulungiselele uviwo olungcono:

• Umsebenzi wokuqonda. Ukulala kubalulekile kwiinkqubo zokuqonda kubalulekile kwiimviwo, ezinjengokusombulula iingxaki kunye nokucinga nzulu.
• Impilo yasemzimbeni. Ukufunda ngokuqhubekayo ngaphandle kwekhefu kunokukhokelela ekudinweni, ukunciphisa ukuphaphama, kunye nokunyuka kweempazamo.
• Ukuphila kakuhle ngokweemvakalelo. Ukungabikho kokulala kunokunyusa uxinzelelo kunye noxinzelelo, kube nefuthe elibi ekusebenzeni koviwo.
• Umsebenzi wezemfundo. Uphononongo 'lokulala' lubonisa abafundi abanobuthongo obaneleyo banenzuzo yokusebenza ecacileyo kwabo bahlala ubusuku bonke.

Kuphephe ukutsiba isidlo sangokuhlwa phambi kweemviwo

Ukungasihoyi isidlo sangokuhlwa phambi koviwo kunokuchaphazela kakubi amalungiselelo akho. Ukuphoswa kwesi sidlo kunokukhokelela ekunciphiseni ukugxila, ukunyuka kokudinwa, kunye nobunzima bokugxila ngexesha loviwo. Kubalulekile ukugcina ukutya okunokulinganisela, ngakumbi ngobusuku obubalulekileyo obunje. Ezinye iingongoma ezibalulekileyo ekufuneka uzikhumbule:

• Musa ukutsiba isidlo sangokuhlwa. Isidlo esilungeleleneyo sinceda ekulungiseleleni iimviwo ngokwasengqondweni nasemzimbeni.
• Lumkela ukhetho lokutya. Khetha izinto ezikhaphukhaphu, ezityebileyo kwezondlo kwaye ugweme ukutya okunzima, okunamafutha.
• Ixesha elifanelekileyo. Yiba nesidlo sakho ngexesha elifanelekileyo ukuze ugweme ukuphazamisa indlela yakho yokulala.

Ukutya ngokugqithisileyo ngaphambi kokulala

Ukufumana ukudinwa emva kwesidlo esikhulu okanye ukuphazamiseka kokulala kwi-snacks yasebusuku ngumcimbi oqhelekileyo, oqinisekiswe luphando. A Isifundo se-2020 phakathi kwabafundi baseyunivesithi ibonise ukuba ukutya kwiiyure ezintathu emva kokulala kunokuphazamisa kakhulu ubuthongo. Lo mkhwa wokutya ebusuku wandisa amathuba okuvuka ebusuku ngama-40%, oko kuchaphazela ubulunga bokulala kunye namanqanaba ombane osuku olulandelayo. Ukuqonda iziphumo zokutya kakhulu ngaphambi kokulala kubalulekile ukuze ulale kakuhle kwaye ube sempilweni, ngakumbi ngamaxesha acinezelayo anje ngokulungiselela iimviwo.

Iingongoma eziphambili ekufuneka ziqwalaselwe:

• Ifuthe lasebusuku lokutya. Qonda ukuba ukutya emva kwexesha kunokuphazamisa njani indlela yokulala.
• Umgangatho wokulala. Yazi ukuba ukutya kakhulu kufutshane nexesha lokulala kunokuphazamisa kakhulu umgangatho wokulala.
• Amanqanaba amandla. Qaphela indlela ukulala okuphazamisekileyo kuchaphazela ngayo amandla kwaye ugxininise ngosuku olulandelayo.
• Ukucola impilo. Ukutya kakhulu kunokubangela ukuphazamiseka kwesisu kunye nemiba, enokuthi iphazamise ukulala kwakho.
• Imikhwa yokutya esempilweni. Dibanisa iindlela zokutya ezicingisiswe kakuhle, ngakumbi ngamaxesha amanqam afana nokulungiselela iimviwo, ukuxhasa impilo entle yomzimba nengqondo.

Kuphephe ukusela kakhulu ulwelo

Ukulungiselela iimviwo, ukugcina i-hydration efanelekileyo ngundoqo, kodwa ukuzalisa ulwelo, ngakumbi ebusuku, kunokuphazamisa ubuthongo. Ukulungiselela uviwo oluphumeleleyo, nantsi indlela yokubetha ibhalansi elungileyo ngokuthatha kwakho ulwelo:

• Hlala u-hydrated imini yonke. Sela amanzi rhoqo kodwa ngokumodareyitha.
• Nciphisa ukuselwa kolwelo lwangokuhlwa. Nciphisa iziselo ngaphambi kokulala ukuze uthintele ukuphazamiseka kokulala.
• Gcina umkhondo kwiimfuno zamanzi zomzimba wakho. Guqula ukuba usela kangakanani na ngokusekelwe kwindlela osebenza ngayo kunye nokuba yintoni efunwa ngumzimba wakho.

Ukulawula ukucinga ngokugqithisileyo phambi kweemviwo

Ukuphatha ngokufanelekileyo ukucinga ngokugqithisileyo kuyafuneka kulungiselelo loviwo. Ukulwa nomkhukula weengcinga ezinokuza ngobusuku obungaphambi koviwo, gxininisa kwiimpumelelo ezintle kunye namava. Nantsi indlela emfutshane:

• Yazisa impumelelo. Camngca ngempumelelo yakho yangaphambili kunye namava okufunda.
• Imbono yokusilela. Qonda ukuba uvavanyo olunye aluloli lonke ikamva lakho.
• Iindlela zokuphucula. Sebenzisa ukuphefumla nzulu ukunciphisa uxinzelelo.
• Gcina imbono yakho. Khumbula ukuba uviwo linyathelo elincinci kuphela kwindlela yakho enkulu yemfundo.

I-caffeine kunye nezinye izinto ezivuselelayo zithatha ebusuku

Ukuthathela ingqalelo ukutya kwakho kwecaffeine kunye nezinye izivuseleli kunokuchaphazela kakhulu umgangatho wokulala kwakho, umba obalulekileyo wokulungiselela iimviwo. Nasi isikhokelo esifutshane:

• Ukunciphisa i-caffeine. Gwema ikofu kunye neziselo ezine-caffeine ubuncinane kwiiyure ezi-6 ngaphambi kokulala.
• Ziphephe ezinye izinto ezivuselelayo. Hlala kude nezivuseleli kwiziselo ezithambileyo, iziselo zamandla, kunye namayeza athile ngokuhlwa.
• Impembelelo ebuthongweni. Ezi zinto zinokuphazamisa ukulala kwakho, okukhokelela kubusuku obungazolanga.
• Ukuphucula ukusebenza kweemviwo. Ukulala kamnandi ebusuku ngaphandle kokuphazamiseka okuvuselelweyo kunokuphucula ukuphapha kwakho kunye nokulungela uviwo.

Nciphisa ukuba sesichengeni kwiimeko ezinoxinzelelo

Kuphephe ukubandakanyeka kwimisebenzi okanye iincoko ezinokonyusa uxinzelelo okanye amanqanaba okuxhalaba ngobusuku obungaphambi koviwo lwakho. Uxinzelelo oluphezulu lunokukhokelela kubunzima bokulala kunye nengqondo engaphumli, engabancediyo kwi-prep yeemviwo.

Ukulungiselela kusasa usuku lweemviwo

Emva kobusuku obulungiselelwe kakuhle phambi koviwo lwakho, indlela oqala ngayo usuku lwakho loviwo ibaluleke ngokulinganayo. Nantsi indlela onokuthi uqiniseke ngayo ukuba ulungile kwaye ukwimeko elungileyo yengqondo:

• Isiqalo esihle. Qala usuku lwakho ngemisebenzi efana nokucamngca, umculo okhuthazayo, okanye iingcinga ezinethemba ukwenza umoya wokuzithemba nokuzola.
• Isidlo sakusasa esisempilweni. Yiba nesidlo sakusasa esilula kodwa esinesondlo esineeprotheyini kunye neekhabhu ezintsonkothileyo, ezinje ngamaqanda aqhuqhiweyo kwithowusti yesonka esimdaka okanye i-oatmeal eneziqhamo.
• Iingcebiso zophononongo zokugqibela. Ukuba uziva ufuna uphononongo lomzuzu wokugqibela, lugcine lufutshane kwaye lungenaxinzelelo. Jonga ngokukhawuleza amanqaku akho okanye amakhadi oonotsheluza, ugxile kwimiba ephambili. Eli asiloxesha lokufunda nzulu, kodwa elokuziqinisekisa ngoko sele ukwazi. Ukongeza, kwezo zincoko okanye iingxelo ozilungisileyo njengenxalenye yezixhobo zakho zokufunda, cinga ukusebenzisa umkhangeli wethu wokukopa. Ukuqinisekisa ukuba umsebenzi wakho ngowokuqala kunokuphucula kakhulu ukuzithemba kwakho kunye nokulungela uviwo.
• Ukulungelelanisa izinto eziyimfuneko zeemviwo. Khangela kabini ukuba unazo zonke iimviwo zakho ezibalulekileyo - i-ID, iipeni, iipensile, ikhalityhuleyitha, kunye nazo naziphi na ezinye izinto ezifunekayo. Ukuba nayo yonke into ecwangcisiweyo kwaye ilungele ukuhamba inokunceda uloyiko lomzuzu wokugqibela kwaye uqinisekise isiqalo esihle kusuku lwakho.
• Iingcebiso zokuhamba kunye nokufika. Cwangcisa uhambo lwakho ukuya kwindawo yoviwo kwangaphambili. Zama ukufika kwangethuba ukuthintela nakuphi na ukulibaziseka okungalindelekanga kwaye uzinike ixesha lokuphumla. Ukuba usebenzisa izithuthi zikawonke-wonke, jonga iishedyuli kwangaphambili; ukuba uyaqhuba, qwalasela iimeko zendlela.
• Umsebenzi womzimba omfutshane. Zibandakanye kumsebenzi othile womzimba omncinane njengokuzolula okanye ukuhamba ngokukhawuleza. Oku kunokunceda ukuvuselela umzimba wakho, ukunyusa ukujikeleza, kunye nokucoca ingqondo yakho. Umsebenzi womzimba yindlela efanelekileyo yokuyeka nayiphi na i-nervous eyakhiweyo.
• Iindlela zokulungisa ingqondo. Sebenzisa iindlela ezikhawulezayo ezinje ngokuphefumla nzulu okanye ukubona ngamehlo ukuze uphucule ukucaca kwengqondo kunye nokugxila kanye phambi koviwo. Ukuphucula isicwangciso sakho sokulungiselela iimviwo, cinga ngokujonga oku isikhokelo kwiindlela zokujonga kunye neenzuzo zabo.

Ngokulandela la manyathelo, uya kufika kuviwo lwakho uziva uzilungiselele, uzolile, kwaye ukulungele ukujongana nemingeni ezayo.

isiphelo

Ukuqukumbela esi sikhokelo, khumbula ukuba ulungiselelo olusebenzayo lweemviwo ludibanisa isifundo esilumkileyo, ukuzikhathalela, kunye nengqondo eyakhayo. Njengoko usebenzisa la macebiso, zikhumbuze: “Impumelelo kwiimviwo ayipheleli nje kwizinto ozaziyo, kodwa yindlela oyilungisa ngayo ingqondo nomzimba wakho.” Yamkela olu hambo ngokuzithemba kunye nesisombululo, kwaye uqinisekile ukuba uya kuphumelela. Hambela phambili kwaye uzuze iziphumo ezintle kwiimviwo zakho!