Ukulungiselela ukuhlolwa okuphelele: Amasu angaphambi kwasebusuku nasekuseni

Siyakwamukela kumhlahlandlela wakho ukuze uphumelele kalula ezivivinyweni zakho ngokuzethemba! Ukulungiselela ukuhlolwa okuphumelelayo akukhona nje amahora okufunda; kuhlanganisa namasu ahlakaniphile obusuku bangaphambi nasekuseni bokuhlolwa. Lo mhlahlandlela uklanyelwe ukukuhlomisa ngamathiphu namasu afakazelwe azokwandisa ukusebenza kwakho. Kusukela ekuqondeni indima ebalulekile yokuphumula nokuphumula kuya ekusebenziseni ngokugcwele amahora akho okugcina ngaphambi kokuhlolwa, sihlanganise konke okudingayo ukuze ulungiselele ukuhlolwa okuphelele. Ake singene kulawa masu abalulekile futhi sibeke inkundla yempumelelo yakho!

Ukuqonda ukubaluleka kobusuku bangaphambi kokuhlolwa

Ubusuku bangaphambi kokuhlolwa bubalulekile ekulungiseleleni ukuhlolwa okusebenzayo. Kungaphezu nje kokubala wehle; yisikhathi esithonya kakhulu ukusebenza kwakho futhi sibeka isiteji sosuku olulandelayo. Nakhu ukuthi kungani lobu busuku bubalulekile ekulungiseleleni ukuhlolwa kwakho:

• Ukubaluleka kokulala kokucubungula inkumbulo. Isici esibalulekile sokulungiselela ukuhlolwa ukulala kahle ebusuku. Ukulala kuvumela ubuchopho bakho ukuthi bucubungule futhi buhlanganise lokho okufundile, kuthuthukise ikhono lakho lokukhumbula ulwazi phakathi nokuhlolwa.
• Ukulawula ukukhathazeka nokucindezeleka. Ukubhekana nokukhathazeka nokucindezeleka kuyingxenye ebalulekile yokulungiselela ukuhlolwa. Amasu afana nokuphefumula okujulile, ukuzindla, noma ukufunda kancane angasiza ukuzolisa izinzwa zakho futhi ahlanze ingqondo yakho, kube nomthelela omuhle ekusebenzeni kwakho.
• Inhlalakahle yomzimba nokusebenza kahle kwezemfundo. Isimo sakho somzimba siyingxenye ebalulekile yokulungiselela ukuhlolwa. Ukudla isidlo sakusihlwa esilinganiselwe, ukuhlala ugcwele amanzi, nokugwema imisebenzi enzima kusiza ukugcina ukugxila nokunaka ngesikhathi sokuhlolwa.
• Ukubeka inkundla yempumelelo. Izindlela ozisetha ngobusuku obandulela ziyadingeka ukuze uzilungiselele ngempumelelo ukuhlolwa. Abakulungiseleli nje kuphela ukuhlolwa kodwa futhi babeka isisekelo sokusingatha izivivinyo nokucindezeleka ngokuphumelelayo.
• Isingeniso samasu abalulekile angaphambi kokuhlolwa. Ekungeneni kwethu kokumele ukwenze nokungafanele kulobu busuku obubalulekile, ithiphu ngalinye lilungiselelwe ukukhulisa ukulungiselela kwakho ukuhlolwa. Ngokugwema imisebenzi ethile nokwamukela abanye, wenza isiqiniseko sokuthi wenza okusemandleni akho uma kubaluleke ngempela.

Ngokuqonda okucacile kokuthi ubusuku bangaphambi kokuhlolwa kwakho bubaluleke kangakanani, manje ake siguqule ukugxila kwethu ezinyathelweni ezingokoqobo. Esigabeni esilandelayo, ‘Amathiphu Obusuku Bangaphambi Kokuhlolwa,’ sizocubungula izenzo ezithile ongazithatha ukuze uqiniseke ukuthi ululungiselele ngokugcwele, ngokwengqondo nangokomzimba, usuku lwakho olukhulu.

Amathiphu okulungiselela ukuhlolwa ngobusuku bangaphambi kokuhlolwa kwakho

Manje, sihlome ngemininingwane ngokubaluleka kobusuku bangaphambi kokuhlolwa kwakho, ake sibheke amasu asebenzayo okulungiselela ukuhlolwa. Lawa macebiso adlula nje ukuvala isimiso sakho sokufunda; zimayelana nokukhulisa ingqondo nomzimba wakho ukuze usebenze kahle. Kusukela ekutholeni ukulala okuzolile kuya ekusekeleni ukucaca kwengqondo, iseluleko ngasinye siklanyelwe ukukhulisa ukulungela kwakho usuku oluyinselelo oluzayo.

Beka kuqala ukulala ngokwanele

Ukuqinisekisa ukuthi ulala ngokwanele kuyisihluthulelo sokulungiselela ukuhlolwa okuhle. Zama ukuthola amahora angu-7-8 wokulala kahle, okubalulekile ukuze ucabange ngokucacile futhi ukhumbule lokho okufundile. Isikhathi sakho esihle sokulala singase sehluke, kodwa zama ukulala isikhathi eside ngokwanele ukuze uzizwe uphapheme ngokuphelele futhi uqine esivivinyweni sakho.

Cabangela ukuhlanganisa le mikhuba eyengeziwe yokuthuthukisa ukulala:

• Setha isimiso sokuphumula sangaphambi kokulala. Zibandakanye emisebenzini epholile efana nokufunda noma ukulalela umculo opholile.
• Dala indawo yokulala enethezekile. Qinisekisa ukuthi igumbi lakho lokulala limnyama, lithulile, futhi lisezingeni lokushisa elinethezeka.
• Gwema imisebenzi evuselelayo ngaphambi kokulala. Khawulela imisebenzi enzima ngokomzimba noma ngokwengqondo ehoreni elingaphambi kwesikhathi sokulala.

Gcina i-hydration efanele

I-hydration idlala indima ebalulekile ekusekeleni ukusebenza kwengqondo, ikakhulukazi ngesikhathi sokulungiselela ukuhlolwa. Ngisho nokuphelelwa amanzi emzimbeni okuncane, okungama-2%, kungalimaza ikhono lakho lokugxilisa ingqondo nokwenza imisebenzi edinga ukunakwa.

Ukuze uhlale u-hydrated ngokwanele, landela le mihlahlandlela:

• Ukuphuza amanzi nsuku zonke. Funa amanzi anconyiwe, ngokuvamile amalitha angu-3.7 kwabesilisa namalitha angu-2.7 kwabesifazane. Kodwa-ke, izinguquko ngokuya ngosayizi womzimba wakho, umsebenzi womzimba, kanye nezimo zemvelo.
• I-hydration elinganiselayo. Nakuba kubalulekile ukuhlala uhlanzekile, gwema ukudla uketshezi ngaphambi nje kokulala ukuze unciphise ukuphazamiseka kokulala.
• Qaphela i-hydration yakho. Qaphela izimpawu zokuphelelwa amanzi emzimbeni njengokuzizwa womile noma ukuba nomchamo omnyama, futhi uphuze amanzi njengoba kudingeka.
• I-Hydrate ngokudla. Faka phakathi ukudla okunothe ngamanzi ekudleni kwakho, njengezithelo nemifino, okungase futhi kube nomthelela ekudleni kwakho uketshezi.

Prakthiza ngemibuzo yokuzivivinya

Isu elibalulekile ekulungiseleleni ukuhlolwa ukuzibandakanya ekuzilolongeni kokuxazulula izinkinga ngobusuku bangaphambilini. Esikhundleni sokuzama ukungena olwazini olusha, gxila ekusebenziseni lokho osuvele ukufundile ngemibuzo yokuzijwayeza noma amakhadi emakhadi. Le ndlela isiza ukuqinisa ukuqonda kwakho futhi ingathuthukisa ukukhumbula kwakho phakathi nokuhlolwa. Nazi ezinye izindlela ezisebenzayo zokufaka lokhu ohlelweni lwakho lokulungiselela ukuhlolwa:

• Khetha izivivinyo ezifanele. Khetha imibuzo yokuzilolonga eqhathanisa eduze ifomethi nokuqukethwe kokuhlolwa kwakho okuzayo.
• Sebenzisa ama-flashcards ukuze ubuyekeze ngokushesha. Ama-flashcards ayithuluzi elihle lokubuyekezwa okusheshayo, okugxilile kwemiqondo nemibandela ebalulekile.
• Isikhathi sokuzijwayeza kwakho. Yenza izidingo zokuhlolwa ngokuzibekela isikhathi, okungasiza ekuthuthukiseni kwakho amakhono okuphatha isikhathi ukuhlolwa kwangempela.
• Buyekeza izimpendulo ezifanele. Ngemva kokuphothula imibuzo yokuzijwayeza, buyekeza izimpendulo ezifanele nezincazelo ukuze usekele ukufunda kwakho.
• Hlala uzolile futhi ugxile. Gcina ingqondo ekhululekile futhi egxilile ngenkathi uzilolongela. Lokhu kuzokusiza ukuthi uhlale ucacile ngesikhathi sokuhlolwa kwangempela.

Khetha ukudla okunomsoco, okulula uma ulungiselela ukuhlolwa

Jabulela ukudla okulula, okunomsoco okuthuthukisa isimo sakho sengqondo ngaphandle kokunensa, okunomthelela esifundweni sakho kanye nokusebenza kosuku olulandelayo:

• Khetha ukudla okulinganiselayo. Faka ingxube yamaprotheni, imifino, kanye nezinhlamvu ukuze ugcine amazinga akho wamandla engashintshi.
• Gwema ukudla okucebile kakhulu. Gwema ukudla okunamafutha amaningi noshukela okungaholela ekukhathaleni nokuncipha kokugxila.
• Hlela isikhathi sakho sokudla. Yidla ngehora elifanele ukuze umzimba wakho ube nesikhathi sokuchaza ngaphambi kokulala.
• Ukulawula ingxenye. Jabulela izitsha zakho ozithandayo kodwa ngezingxenye ezimaphakathi ukuze ugweme ukuzizwa ugcwele ngokweqile.

Gxila ekubukeni okuhle

Ukufaka ukuzindla okugxile emiphumeleni emihle kuyisici esizuzisayo sokulungiselela ukuhlolwa. Uma uzizwa ukhathazekile noma ukuthola kunzima ukuphefumula kancane, ukubona ngeso lengqondo imiphumela emihle kungase kuphumule ngendlela emangalisayo. Ukuze uhlanganise lokhu esilungiselelweni sakho sokuhlolwa, landela lezi zinyathelo:

• Thola indawo ethule. Khetha indawo enethezekile nenokuthula lapho ongakwazi khona ukuhlala noma ulale ngaphandle kweziphazamiso.
• Prakthiza ukuphefumula okujulile. Qala ngokuphefumula okujulile ukuze uphumule umzimba wakho nengqondo.
• Kubone ngeso lengqondo impumelelo. Zibone ngeso lengqondo uphendula imibuzo ngokuzethemba futhi uzizwa kahle ngemva kokuhlolwa. Bona ngeso lengqondo impumelelo nokukhululeka ozokuthola.
• Sebenzisa izimangalo ezinhle. Qinisa ukubona kwakho ngezimemezelo ezinjengokuthi ‘Ngikulungele’ noma ‘Ngingaphumelela’.
• Khumbula izimpumelelo ezedlule. Zindla ngempumelelo edlule ukuze uzikhumbuze ngamakhono akho namandla akho ngale kokuhlolwa.

Gcina isimiso sakho esivamile

Ukulungiselela ukuhlolwa kwakho kudinga ukunamathela esimisweni sakho esivamile ukuze uhlale unethezekile futhi ukhululekile. Izinqubo ezijwayelekile zingaletha umuzwa wokuzola nokuzinza, ikakhulukazi ngaphambi kokuhlolwa:

• Landela amaphethini ajwayelekile. Qhubeka nemisebenzi yakho evamile kunokwethula emisha engase iphazamise indawo yakho yokunethezeka.
• Amasu okuphumula. Faka phakathi imisebenzi esimisweni sakho ethuthukisa ukuphumula, njengokufunda noma ukulalela umculo.
• Isikhathi sokulala esivamile. Namathela kushejuli yakho evamile yesikhathi sokulala ukuze uqinisekise ukuthi uthola ukuphumula okwanele.
• Gwema izinguquko ezinkulu. Gwema ukwenza izinguquko ezinkulu ekudleni kwakho noma emikhubeni yansuku zonke ngaphambi nje kokuhlolwa.
• Lungiselela indawo yakho yokufunda. Gcina indawo yakho yokufunda ihlelekile futhi isiza emikhubeni yakho evamile yokufunda.

Hlela ukuvuka okunamandla

Ukuze uqale usuku lwakho lokuhlolwa onyaweni olufanele, kubalulekile ukuthi uvuke uzizwa uqabulekile. Ukuqonda umjikelezo wakho wokulala kungasiza kakhulu kulesi sici sokulungiselela ukuhlolwa. Nawa amanye amathiphu okuqinisekisa ukuvuka okunamandla:

• Qonda imijikelezo yokulala. Yazi ukuthi ukulala kuhlanganisa izigaba ze-REM (ukunyakaza kwamehlo okusheshayo) kanye nezigaba ze-NREM (ukunyakaza kwamehlo okungasheshi), ukuhamba ngebhayisikili cishe njalo emizuzwini engu-90.
• Isikhathi i-alamu yakho. Setha i-alamu yakho ukuthi ikhale ekupheleni komjikelezo wokulala. Isibonelo, ngemva kwamahora angu-7.5 (imijikelezo emi-5) noma amahora angu-9 (imijikelezo engu-6), ukuze uvuke uqabulekile ngokwemvelo.
• Sebenzisa ama-alamu amaningi. Uma ukhathazekile ngokulala kakhulu, setha i-alamu engaphezu kweyodwa njengesipele.
• Cela ucingo lokuvuka. Cabangela ukuthi umngane noma ilungu lomndeni likushayele ekuseni njengesinyathelo esengeziwe.
• Dala isimiso sasekuseni. Hlela isimiso sasekuseni esikwenza uphaphame kancane, njengokuzelula noma ukudla kwasekuseni okulula.

Gwema izikrini zikagesi ngaphambi kokulala

Ukunciphisa isikhathi sesikrini ngaphambi kokulala kuyisici esibalulekile sokulungiselela ukuhlolwa, ikakhulukazi ekunikezeni ubuthongo obuhle ebusuku. Ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini ze-elekthronikhi kungaphazamisa umjikelezo wakho wokulala wemvelo, kwenze kube nzima ukulala. Nazi ezinye izindlela zokuphatha ukuvezwa kwesikrini sakho:

• Khetha indawo engenasikrini. Zama ukuyeka ukusebenzisa izinto zikagesi ezifana namafoni, amathebulethi, namakhompyutha okungenani ihora elilodwa ngaphambi kokulala.
• Izihlungi zokukhanya okuluhlaza okwesibhakabhaka. Uma kufanele usebenzise idivayisi, cabanga ukuvumela izihlungi zokukhanya okuluhlaza okwesibhakabhaka ezitholakala kumadivayisi amaningi esimanje.
• Zibandakanye emisebenzini yokuphumula. Shintshanisa isikhathi sesikrini ngemisebenzi epholile efana nokufunda incwadi, ukuzijwayeza ukwelula ukukhanya, noma ukulalela umculo ophumuzayo.
• Izilungiselelo zemodi yasebusuku. Sebenzisa izilungiselelo ‘zemodi yasebusuku’ kumadivayisi anciphisa ukuphuma kokukhanya okuluhlaza okwesibhakabhaka ngezikhathi zakusihlwa.

Dala indawo enokuthula

Indawo yokulala enokuthula ithulisa ingqondo nomzimba wakho ukuze uthole ukuvuka okuqabulayo. Nawa amasu okuthuthukisa isilungiselelo sakho sokulala:

• Izingubo zokulala ezinethezekile. Faka imali kumatilasi anethezekile, imicamelo, namalineni ombhede afanele okuncamelayo.
• Lawula izinga lokushisa legumbi. Gcina igumbi lakho lokulala lisezingeni lokushisa elinethezeka, ngokuvamile elipholile lilungele ukulala.
• Nciphisa umsindo nokukhanya. Zama ama-earplugs noma umshini omhlophe womsindo ukuze uwugcine uthule, futhi usebenzise amakhethini amnyama noma imaski yokulala ukuze wenze igumbi lakho libe mnyama ngempela.
• yokwelapha. Cabangela ukusebenzisa iphunga elipholile njenge-lavender noma i-chamomile, engase yethulwe ngamakhandlela, amafutha abalulekile, noma ama-diffuser.
• Indawo ehlelekile futhi ehlelekile. Igumbi elingenawo ukungcola nelihlelekile lingasiza ekunciphiseni ingcindezi futhi likhuthaze umuzwa wokuzola.
• Nciphisa imisebenzi yekamelo lokulala. Bhuka ikamelo lakho lokulala ngokuyinhloko ukuze ulale, ugweme imisebenzi efana nomsebenzi noma ukuvivinya umzimba okungahlobanisa indawo nengcindezi.

Izinto okufanele uzigweme ngobusuku bangaphambi kokuhlolwa kwakho

Njengoba kubalulekile ukwazi ukuthi yini okufanele uyenze ngaphambi kokuhlolwa, kuyadingeka ngokufanayo ukuqaphela okufanele ukugweme. Ubusuku bangaphambi kokuhlolwa yisikhathi esibucayi, lapho imikhuba nezenzo ezithile zingaba nomthelela omubi ekusebenzeni kwakho. Lesi sigaba sizokuqondisa emisebenzini ehlukahlukene kanye nokuziphatha okugwenywa kangcono ukuze kuqinisekiswe ukuthi uzofika esivivinyweni unengqondo ehlanzekile nempilo ephelele. Kusukela ezingibeni zokuminyana ukuya ekulawuleni ukudla kwakho kanye namazinga okucindezeleka, ukuqonda lokhu ongakwenza kuyisici esibalulekile sokulungiselela kwakho ukuhlolwa.

Gwema ukutadisha kanzima ngomzuzu wokugcina ukuze ulungiselele ukuhlolwa okuphumelelayo

I-Cramming, umkhuba wokuzama ukumunca inani elikhulu lolwazi ngesikhathi esifushane, kuvame ukukhethwa abafundi kodwa kungaba yingozi ekulungiseleleni ukuhlolwa okuphumelelayo. Nakhu ukuthi kungani ukugwema ukufunda kanzima ngomzuzu wokugcina kungaholela emiphumeleni engcono yokuhlolwa:

• Ukugcinwa kwenkumbulo okwehlisiwe. Ukulayisha ngokweqile ubuchopho bakho ngolwazi oluningi ngesikhathi esisodwa kungaholela ebunzimeni ekugcineni imiqondo ebalulekile.
• Ukwanda kokucindezeleka nokukhathazeka. Ukuzama ukufunda okuningi ngesikhathi esilinganiselwe kungakhuphula amazinga okucindezeleka, kuthinte ukusebenza kwakho kokuhlolwa okupheleleyo.
• Ikhono lokucabanga elibuthakathaka. Ukufunda kakhulu ngesikhathi esisodwa kungakwenza ukhathale, kukwenze kube nzima ukucabanga kahle nokugxila ngesikhathi sokuhlolwa.
• Ikhwalithi yokulala ephansi. Ngokuvamile, ukufunda kanzima ngomzuzu wokugcina kusho ukulala kancane, okubalulekile ukuze ucabange kahle futhi ukhumbule lokho okufundile.
• Ukufunda isikhathi eside kubeke engcupheni. Ukufunda ngezikhala, okubandakanya ukufunda isikhathi eside, kusebenza kangcono ekugcineni ulwazi ngokuhamba kwesikhathi.

Esikhundleni sokufunda kanzima ngomzuzu wokugcina, yamukela uhlelo lokufunda oluhlelwe kahle futhi olungaguquguquki oluvumela ukufunda kancane kancane nokubukeza, okuqinisekisa indlela ephumelela kakhudlwana nengacindezeli kangako ekulungiseleleni ukuhlolwa kwakho.

Gwema izikhathi zokufunda ubusuku bonke

Ukugwema abantu abangalali ebusuku kubalulekile ekulungiseleleni ukuhlolwa okuphumelelayo. Ucwaningo, njengocwaningo oluvela “I-NPJ Isayensi Yokufunda", igcizelela indima ebalulekile yokulala ekwenzeni ngcono ukufunda nokusebenza kwenkumbulo. Lolu cwaningo luhlobanisa ukulala okwanele nokusebenza okuthuthukisiwe kwezemfundo, kugcizelela ukubaluleka kobude besikhathi sokulala, ikhwalithi, nokungaguquguquki. Abafundi abalala ngokwanele badlula labo abadela ubuthongo ukuze bafunde. Ukuqonda lokhu, kubalulekile ukulinganisa ukutadisha nokulala kukho kokubili ukucija kwengqondo kanye nempilo yomzimba ngesikhathi sokuhlolwa. Cabangela lezi zici ezibalulekile lapho ukhetha ukweqa izikhathi zokufunda zobusuku bonke ukuze uthole ukulungiselelwa okungcono kokuhlolwa:

• Umsebenzi wokuqonda. Ukulala kubalulekile ezinqubweni zokuqonda ezibalulekile ezivivinyweni, njengokuxazulula izinkinga nokucabanga okujulile.
• impilo. Ukufunda okuqhubekayo ngaphandle kwekhefu kungaholela ekukhathaleni, ukunciphisa ukuqapha, kanye namaphutha anda.
• Inhlala-kahle engokomzwelo. Ukuntuleka kokulala kungakhulisa ingcindezi nokukhathazeka, kube nomthelela omubi ekusebenzeni kokuhlolwa.
• Ukusebenza kwezemfundo. Ucwaningo 'lokulala' lubonisa abafundi abalala ngokwanele banenzuzo yokusebenza ecacile kunalabo abahlala ubusuku bonke.

Gwema ukweqa isidlo sakusihlwa ngaphambi kwezivivinyo

Ukudebeselela isidlo sakusihlwa ngobusuku bangaphambi kokuhlolwa kungaba nomthelela omubi ekulungiseleleni kwakho. Ukweqiwa kwalokhu kudla kungaholela ekwehliseni ukugxilisa ingqondo, ukwanda kokukhathala, nobunzima bokugxila ngesikhathi sokuhlolwa. Kubalulekile ukugcina ukudla okulinganiselayo, ikakhulukazi ngobusuku obubucayi njengalezi. Amanye amaphuzu abalulekile okufanele uwakhumbule:

• Ungeqi ukudla kwakusihlwa. Ukudla okunomsoco kusiza ekulungeleni izivivinyo ngokwengqondo nangokomzimba.
• Qaphela ukukhetha kokudla. Khetha izinketho ezilula, ezinomsoco futhi ugweme ukudla okunzima, okunamafutha.
• Isikhathi esifanele. Yidla ngesikhathi esifanele ukuze ugweme ukuphazamisa iphethini yakho yokulala.

Ukudla ngokweqile ngaphambi kokulala

Ukuba nomuzwa wokukhathala ngemva kwesidlo esikhulu noma ukulala okuphazamisayo okuvela ekudleni okulula kwasebusuku kuyindaba evamile, eqinisekiswa inhlolovo. A Isifundo sika-2020 phakathi kwabafundi basenyuvesi yagqamisa ukuthi ukudla phakathi namahora amathathu ngaphambi kokulala kungaphazamisa kakhulu ubuthongo. Lo mkhuba wokudla ebusuku kakhulu wandisa amathuba okuvuka ebusuku ngo-40%, kube nomthelela kwikhwalithi yokulala kanye namazinga wamandla osuku olulandelayo. Ukuqonda imiphumela yokudla kakhulu ngaphambi kokulala kuyadingeka ukuze ulale kahle futhi ube nempilo enhle, ikakhulukazi ngezikhathi zokucindezela ezifana nokulungiselela ukuhlolwa.

Amaphuzu abalulekile okumele acatshangelwe:

• Umthelela wokudla kwasebusuku kakhulu. Qonda ukuthi ukudla sekwephuzile kungaphazamisa kanjani indlela yokulala.
• Izinga lokulala. Qaphela ukuthi ukudla ngokweqile sekusondele isikhathi sokulala kungonakalisa kakhulu ikhwalithi yokulala.
• Amazinga wamandla. Qaphela ukuthi ukulala okuphazamisekile kuwathinta kanjani amandla futhi ugxile ngosuku olulandelayo.
• Impilo yokugaya ukudla. Ukudla kakhulu kungabangela ukungakhululeki kwesisu kanye nezinkinga, okungase futhi kuphazamise ukulala kwakho.
• Imikhuba yokudla enempilo. Hlanganisa imikhuba yokudla enengqondo, ikakhulukazi ngezikhathi ezibucayi njengokulungiselela ukuhlolwa, ukuze usekele impilo ephelele yomzimba nengqondo.

Gwema ukuphuza ngokweqile

Ukulungiselela izivivinyo, ukugcina amanzi ngendlela efanele kubalulekile, kodwa ukugcwalisa uketshezi, ikakhulukazi ebusuku, kungaphazamisa ukulala. Ukuze ulungiselele ukuhlolwa okuphumelelayo, nansi indlela yokufinyelela ibhalansi efanele ngokudla kwakho uketshezi:

• Hlala unamanzi usuku lonke. Phuza amanzi njalo kodwa ngokusesilinganisweni.
• Yehlisa ukuphuza uketshezi lwakusihlwa. Nciphisa iziphuzo ngaphambi kokulala ukuze uvimbele ukuphazamiseka kokulala.
• Gcina umbhalo walokho izidingo zamanzi zomzimba wakho. Shintsha ukuthi uphuza kangakanani ngokuya ngokuthi ukhuthele kangakanani nokuthi umzimba wakho udingani.

Ukulawula ukucabanga ngokweqile ngaphambi kwezivivinyo

Ukuphatha ngokuphumelelayo ukucabanga ngokweqile kuyadingeka ekulungiseleleni ukuhlolwa. Ukuze ulwe nesikhukhula semicabango engafika ngobusuku bangaphambi kokuhlolwa, gxila ezimpumelelweni ezinhle kanye nokuhlangenwe nakho. Nansi indlela emfushane:

• Vuma izimpumelelo. Zindla ngempumelelo yakho yangaphambilini nolwazi lokufunda.
• Umbono wokwehluleka. Qonda ukuthi ukuhlola okukodwa akulokhi lonke ikusasa lakho.
• Amasu okuphumula. Sebenzisa ukuphefumula okujulile ukuze wehlise ingcindezi.
• Gcina umbono. Khumbula ukuthi ukuhlolwa kuyisinyathelo esincane kuphela endleleni yakho enkulu yemfundo.

I-caffeine nezinye izikhuthazi zidla ebusuku

Ukuqaphela ukudla kwakho i-caffeine nezinye izikhuthazi kungaba nomthelela omkhulu kwikhwalithi yokulala kwakho, isici esibalulekile sokulungiselela ukuhlolwa. Nansi inkomba emfushane:

• Nciphisa i-caffeine. Gwema ikhofi neziphuzo ezine-caffeine okungenani amahora angu-6 ngaphambi kokulala.
• Gwema ezinye izikhuthazi. Gwema izikhuthazi eziphuzweni ezithambile, iziphuzo ezinikeza amandla, nemithi ethile kusihlwa.
• Umthelela ekulaleni. Lezi zinto zingaphazamisa ukulala kwakho, okuholela ekuphumuleni ebusuku.
• Thuthukisa ukusebenza kokuhlolwa. Ukulala kahle ebusuku ngaphandle kokuphazamiseka okushukumisayo kungathuthukisa ukuphaphama kwakho nokulungela ukuhlolwa.

Nciphisa ukuchayeka ezimeni ezicindezelayo

Gwema ukuzibandakanya emisebenzini noma ezingxoxweni ezingase zikhulise ingcindezi noma amazinga okukhathazeka ngobusuku bangaphambi kokuhlolwa kwakho. Ukucindezeleka okuphezulu kungaholela ebunzimeni bokulala kanye nengqondo engahlaliseki, engelona usizo ekulungiseleleni ukuhlolwa.

Ukulungiselela usuku lokuhlolwa kwasekuseni

Ngemva kobusuku obulungiselelwe kahle ngaphambi kokuhlolwa kwakho, indlela oqala ngayo usuku lwakho lokuhlolwa ibaluleke ngokulinganayo. Nansi indlela ongaqinisekisa ngayo ukuthi uzilungiselele ngokugcwele futhi usesimweni esifanele sengqondo:

• Isiqalo esihle. Qala usuku lwakho ngemisebenzi efana nokuzindla, umculo owakhayo, noma imicabango enethemba ukuze udale isimo sokuzethemba nesizolile.
• Ukudla kwasekuseni okunempilo. Iba nesidlo sasekuseni esilula kodwa esinomsoco esinamaprotheni nama-carbohydrate ayinkimbinkimbi, njengamaqanda agayiwe esinkwa esinsundu sethosi noma i-oatmeal enezithelo.
• Amathiphu wokugcina wokubuyekeza. Uma uzwa isidingo sokubuyekeza ngomzuzu wokugcina, kugcine kufushane futhi kungagxili. Ngokushesha bheka amanothi akho noma amakhadi emakhadi, ugxile emiqondweni ebalulekile. Lesi akusona isikhathi sokufunda ngokujulile, kodwa esokuziqinisekisa ngalokho osukwazi. Ukwengeza, kulezo zindaba noma imibiko oyilungiselele njengengxenye yezinto zakho zokufunda, cabanga ukuyisebenzisa umhloli wethu wokukopela. Ukuqinisekisa ukuthi umsebenzi wakho ungowokuqala kungathuthukisa kakhulu ukuzethemba kwakho nokulungela ukuhlolwa.
• Ukuhlela izinto ezibalulekile zokuhlolwa. Hlola kabili ukuthi unazo zonke izivivinyo zakho ezibalulekile - umazisi, amapeni, amapensela, umshini wokubala, nanoma yiziphi ezinye izinto ezidingekayo. Ukuba nayo yonke into ehlelekile futhi elungele ukuhamba kungasiza ukwethuka komzuzu wokugcina futhi uqinisekise isiqalo esihle sosuku lwakho.
• Amathiphu ezokuthutha kanye nokufika. Hlela uhambo lwakho lokuya endaweni yokuhlolwa kusenesikhathi. Funa ukufika kusenesikhathi ukuze ugweme noma yikuphi ukubambezeleka okungalindelekile futhi uzinike isikhathi sokuphumula. Uma usebenzisa izithuthi zomphakathi, hlola amashejuli kusenesikhathi; uma ushayela, cabangela izimo zethrafikhi.
• Umsebenzi womzimba omfushane. Zibandakanye emsebenzini othile womzimba omncane njengokuzelula noma ukuhamba ngokushesha. Lokhu kungasiza ukuvusa umzimba wakho, kuthuthukise ukujikeleza kwegazi, futhi kuhlanze ingqondo yakho. Ukuzivivinya umzimba kuyindlela enhle yokudedela noma yimaphi amandla ezinzwa ezakhelwe.
• Izindlela zokuzilungiselela ngokwengqondo. Sebenzisa izindlela ezisheshayo njengokuphefumula okujulile noma ukubona ngeso lengqondo ukuthuthukisa ukucaca kwengqondo nokugxila ngaphambi nje kokuhlolwa. Ukuze uthuthukise isu lakho lokulungiselela ukuhlolwa, cabanga ukuhlola lokhu umhlahlandlela wezindlela zokubuka ngeso lengqondo kanye nezinzuzo zazo.

Ngokulandela lezi zinyathelo, uzofika esivivinyweni sakho uzizwe uzilungiselele, uzolile, futhi ulungele ukubhekana nezinselele ezizayo.

Isiphetho

Ukuphetha lo mhlahlandlela, khumbula ukuthi ukulungiselela ukuhlolwa okusebenzayo kuyinhlanganisela yokufunda okuhlakaniphile, ukuzinakekela, kanye nengqondo eyakhayo. Njengoba usebenzisa lawa masu, zikhumbuze: “Impumelelo ezivivinyweni ayigcini nje ngalokho okwaziyo, imayelana nendlela oyilungiselela kahle ngayo ingqondo nomzimba wakho.” Yamukela lolu hambo ngokuzethemba nangesinqumo, futhi uqinisekile ukuthi uzophumelela. Qhubekela phambili futhi uthole imiphumela emihle ezivivinyweni zakho!