Kupuma mogwirizana ndi ndandanda yanu

Dongosolo la kugona pogwira ntchito mosinthana

Ntchito zanu zimasintha. Kugona kwanu kukadali kofunika. Pezani nthawi zabwino zopumira, kupeza kuwala ndi kuchira mogwirizana ndi ntchito yanu.

Zaulere kwathunthu · Palibe akaunti · Palibe malonda

Chipinda chogona chabuluu chabata, zenera lowala ndi mwezi, dzuwa la m'mawa ndi wotchi yapafupi ndi bedi.

Choyamba, ndandanda yanu ya ntchito

Sankhani tsiku loyambira, kenako ikani nthawi ya ntchito iliyonse. Nthawi zimagwirizana ndi dera la nthawi lomwe lili pansipa. Ngati nthawi yomaliza ili yofanana kapena isanakwane nthawi yoyambira, ntchitoyo imatha tsiku lotsatira.

Dongosolo losavuta, lokhala ndi malire omveka

Bedi labuluu lokhala ndi ngodya zozungulira pansi pa mwezi, losonyeza nthawi yotetezedwa yogona.

Tetezani tulo choyamba

Chokonzekerachi chimasunga nthawi yoyendera, kukonzekera ndi kukhazika mtima pansi musanagone. Chimakonza nthawi yogona pambuyo pa ntchito za usiku, isanayambe ntchito ya m’mawa kwambiri, ndiponso pafupi ndi nthawi imene mumadzuka nthawi zonse pamasiku ena. Chimadula nthawi yogona potengera nthawi ya ntchito ndipo chimaloza nthawi zogona zazifupi. Mayina a masiku kapena masinthidwe a ntchito ndi amene mwasankha: onani nthawi zenizeni, makamaka pa ndondomeko yachilendo.

NIOSH imalimbikitsa kuteteza nthawi yokwanira yogona, kugona pang’ono pa nthawi yoyenera ndi kusamala pa nthawi ya kuwala. Nthawi zenizeni zosungidwa ndi kugwirizanitsa nthawi zogona m’chokonzekerachi ndi njira zothandiza zokha, osati dongosolo la masinthidwe a ntchito lovomerezedwa ndi kafukufuku wa chipatala. Ndondomeko zosinthasintha ntchito zimasiyana kwambiri munthu ndi munthu.

Dzuwa lotuwa ndi zenera labuluu, zosonyeza kusankha nthawi yabwino yopezera kuwala.

Kwa akuluakulu omwe amafunikira kugona nthawi zambiri m’kati mwa malire a chokonzekerachi. Izi ndi maphunziro a anthu onse, osati kuzindikira matenda kapena malangizo a zachipatala.

Ngati masinthidwe a ntchito akukusiyani mukugona nthawi zonse kapena simungathe kugona mokwanira, lankhulani ndi achipatala a kuntchito kwanu. Ngati mukugona, musayendetse galimoto kapena makina.

Magwero ndi njira yogwiritsira ntchito

Magwero awunikidwa pa 5 November 2026. Chokonzekerachi chikufotokoza malangizo ali pansiwa m’njira yophunzitsira.

  1. NIOSH: Maphunziro a Anamwino pa Ntchito ya Masinthidwe ndi Maola Ambiri — kugona, kugona pang’ono masana ndi kupirira ntchito za usiku
  2. NIOSH: Kuwala pa nthawi ya ntchito za usiku, kuphatikizapo chenjezo la chitetezo poyendetsa galimoto
  3. NIOSH: Kusamalira kutopa — nthawi yogona ndi nthawi yomwera khafeini
  4. Ruggiero & Redeker (2014): Zotsatira za kugona pang’ono masana pa kugona ndi mmene ogwira ntchito za masinthidwe amagwirira ntchito — kuwunika kafukufuku mwadongosolo