Phumula, kuhambisane neluhlelo lwakho lwemashifu

Luhlelo lwekulala lwemsebenti wemashifu

Emashifu akho ayashintja. Kusebalulekile kutsi ulale. Tfola tikhatsi letikahle tekuphumula, kutfola kukhanya nekubuyisa emandla kuhambisane nemsebenti wakho.

Kumahhala ngalokuphelele · Akudzingeki i-akhawunti · Akukho kukhangisa

Likhumbi lelithule leliluhlata sasibhakabhaka, lifasitelo lelikhanyiswa yinyanga, lilanga lasekuseni newashi laseceleni kwembhede.

Kwekucala, luhlelo lwakho lwemashifu

Khetsa lusuku lwekucala, bese usetha mashifu ngamunye. Tikhatsi ngezesikhatsi salendzawo lesikhetsiwe lapha ngentasi. Uma sikhatsi sekuphela silingana nobe singaphambi kwesekucala, kuphela ngelilanga lelilandzelako.

Lisu lelilula, lelibeka imikhawulo ngalokucacile

Umbhede lohlotjisiwe loluhlata sasibhakabhaka ngaphansi kwenyanga, umelela sikhatsi sekulala lesivikelwe.

Vikela kulala kucala

Lomhleli ugcina sikhatsi sekuyani emsebentini, sekulungiselela nesekwehlisa umtimba. Ubeka kulala emuva kwetibusuku temsebenti, ngaphambi kwekucala ekuseni, asondeze nesikhatsi sakho lesijwayelekile sekuvuka kulamanye emalanga. Ulungisa sikhatsi sekulala ngekuya kwetikhatsi temsebenti bese ukhomba ematfuba lamafisha. Emagama eshifti wakho nguwe lowakhetsile: hlola tikhatsi mbamba, ikakhulu kumahlelo lashintja ngendlela lengakavami.

I-NIOSH yesekela kuvikela sikhatsi lesenele sekulala, kusnatsa emini lokuhlelwe kahle kanye nekuhlela sikhatsi sekukhanya ngekunaka. Tikhatsi talomhleli tekugcina sikhala kanye nekuhlangana kwesikhatsi lesibekiwe kuyindlela yekusebenta, akusiyo indlela yekuhlela ema-rota lecinisekiswe ngekwemtholampilo. Emahlelo lashintjako ancike kakhulu kumuntfu ngamunye.

Lilanga lelimhloshana nelifasitelo leliluhlata sasibhakabhaka, limelela kuhlela sikhatsi sekukhanya ngekunaka.

Kubantfu labadzala labanesidzingo sekulala lesivamile lesingekhatsi kwemkhawulo walomhleli. Loku kufundzisa ngalokujwayelekile, akusiko kuhlola sifo noma seluleko setekwelapha.

Nangabe ishifti ikushiya wozela njalo noma ungakhoni kutfola sikhatsi lesenele sekulala, khuluma nelusito lwetekuphila kahle emsebentini wakho. Nawwozela, ungashayeli noma usebentise imishini.

Imitfombo nendlela yekusebenta

Imitfombo ihlolwe: 5 November 2026. Lomhleli uyindlela yekufundzisa, letsatfwe eselulekweni lesingentasi.

  1. I-NIOSH: Kucecesha Bahlengikati Ngemsebenti Weshifti Nemahora Lamade Emsebentini — kulala, kusnatsa emini kanye nekuhlangabetana nemsebenti wasebusuku
  2. I-NIOSH: Kukhanya ngesikhatsi semashifti ebusuku, kufaka ekhatsi secwayiso sekuphepha kwekushayela
  3. I-NIOSH: Kulawula kukhatsala — litfuba lekulala kanye nesikhatsi sekutsatsa i-caffeine
  4. Ruggiero & Redeker (2014): Imiphumela yekusnatsa emini ekwozelweni nasekusebenteni kwebantfu labashifti — kubuyeketwa lokuhlelekile