Umxholo
- Kutheni le nto ukulala kungasiphumeleli emva koqhawulo-mtshato okanye ngokwahlukana?
- Kufuneka wenze ntoni malunga nokuqaqanjelwa sisisu ngexesha lokwahlukana noqhawulo-mtshato?
- 1. Jonga ugqirha
- 2. Phinda ujonge iindlela zokulala
- 3. Zama iti yemifuno kunye nezinto zokulala zendalo
- 4. Jonga indawo yakho yokulala
Nge-2 kusasa ngelixa ilizwe liphela lilele yoyi, uyabandezeleka kuzo zonke iinkcukacha, uwedwa. Mhlawumbi uyazi ukuba ezinzulwini zobusuku alikho ixesha lokujongana neengxaki ezixineneyo, ukanti uzifumanisa usokola ngeeyure kwaye uvuka udiniwe usuku nosuku.
Masiqwalasele ngakumbi ukuba yintoni ebangela ukungalali okuhamba kunye nokwahlukana noqhawulo-mtshato, kunye nezinye iindlela zokubuyela kwindlela yokulala esempilweni.
Kutheni le nto ukulala kungasiphumeleli emva koqhawulo-mtshato okanye ngokwahlukana?
Alukho uqhawulo mtshato olubini olufanayo, ukanti uninzi lwabantu abasandula ukwahlukana okanye abaqhawule umtshato bazifumana bephaphile xa ilixesha lokulala, becinga ngeenkcukacha, bezibuza ukuba yintoni engahambanga kakuhle, kwaye bezikhathaza ngekamva.
Nangona amabali ethu ahlukile, kukho umsonto omnye oqhelekileyo ojikelezayo kuwo onke - Uxinzelelo.
Iqela lokuGxekwa kwegumbi lokulala liyavuma, lisithi:
“Uxinzelelo kunye nokungalali ngamaqabane azinzileyo, kangangokuba iingcali zokulala zinegama lolu hlobo lokulala. Yaziwa njengokungalali okwethutyana okanye uhlengahlengiso olunzima, ezi ngxaki zokulala zithintela iingqondo zethu ekubeni zenze iinkqubo ezibalulekileyo ezikhokelela ekunyangeni. Ngaphandle kokulala kwe-REM, asiqhubeki neemvakalelo zethu ngokufanelekileyo. Ngaphandle kokulala ngokuzolileyo ngokubanzi, ukubhabha kwethu okanye iinkqubo zokulwa zihlala zisebenza iiyure ezininzi, kwaye imveliso yecortisol ihlala iphezulu endaweni yokuyeka”.
Ezi mpendulo zinxulumene nokulala komzimba zinokukhokelela kwiziphumo ezibi zempilo. Njengoko kuvela, ukufumana isisombululo kunokunceda ukugcina uxinzelelo lwegazi phantsi kolawulo, ukuthintela ubunzima ekunyukeni, kunye nokugcina uxinzelelo ukuba lubi ngakumbi.
Kufuneka wenze ntoni malunga nokuqaqanjelwa sisisu ngexesha lokwahlukana noqhawulo-mtshato?
Zininzi iindlela zokujongana nokuphuthelwa ngexesha nasemva koqhawulo-mtshato okanye ngokwahlukana. Uninzi lwabantu lufumanisa ukuba indibaniselwano yeendlela ezikhokelela ekulaleni ngokuzolileyo kwaye ekuhambeni kwexesha, iipateni zokulala esempilweni zibuya njengoko ubomi buqala ngokwesiqhelo.
Nazi iindlela ezizezinye nezinyanisekileyo zokuphelisa ukulala -
1. Jonga ugqirha
Ngelixa uninzi lwee-balks ngombono wokundwendwela ingcali kunyango lokuziphatha kwengqondo, ukuba nomntu ongabandakanyekanga umamele ngaphandle kwesigwebo kunokusebenza ngokumangalisayo kwimeko yakho yengqondo kwezi ntsuku zibuthathaka.
Ukunyanga ngokuziphatha kwengqondo kukufundisa ukuba uchonge iingcinga kunye nokuziphatha okwenza iingxaki zakho zokulala zibe mandundu kwaye ubeke ezinye ezo ngcinga kunye nokuziphatha kunye nezinye, eziluncedo ngakumbi.
Abanye abagqirha baphinde bagxile kwi-biofeedback, uqeqesho lokuphumla, kunye nezinye iindlela zokujongana ngqo nokulala.
Ifoto ngu-Vladislav Muslakov kwi-Unsplash
2. Phinda ujonge iindlela zokulala
Xa ivakalelwa ngathi umhlaba wonke uyawa, sihlala sibhenela kukutya okuthuthuzelayo, utywala, okanye ukubukela ukubukela umabonwakude (okulusizi, iziqhulo zothando) ukuze siqiniseke.
Ngelishwa, izinto ezinje ngekofu, inikotini, ukunyanga iswekile, kunye notywala zinokuthintela iipateni zokulala eziqhelekileyo, zisithintele ukuba sihle silale okanye zisivuse nge-2 okanye ngo-3 ekuseni ukuze sikwazi ukuphinda sisebenzise ezo zingcinga zibi zasikhokelela ikhitshi okanye ibha kwindawo yokuqala.
Umabonwakude, ilaptop yakho, kunye ne-smartphone yakho zityala ngokukhupha ukukhanya okuluhlaza okwesibhakabhaka, okuthintela ukulala. Ngaphandle kokuba uneeblue block block zokusebenza, iisetingi zasebusuku, okanye iiglasi ezikhethekileyo zokuthintela ukukhanya okuluhlaza okwesibhakabhaka, kungcono ukunqanda ixesha lescreen ngokupheleleyo malunga neyure yokulala.
Ukuba akunakwenzeka ukuba uphephe iTV, jonga iinkqubo ezoyikisayo okanye ezinobundlobongela kwaye ungazibukeli iindaba ezifike mva. Yiya kwinto ethomalalisayo okanye ekruqulayo endaweni yoko. Imiboniso yendalo ilungile njengoko ihlala ibonisa imifanekiso emihle, enoxolo enokukunceda ujongane noxinzelelo kancinci, okanye kutheni ungatshintshi umculo opholileyo.
Ukuba ukulungele ukuncama ixesha lescreen kunye nebhafu efudumeleyo, ukuphumla iioyile ezifanelekileyo, kunye nezinye iindlela zokulala eziluncedo azonelanga ukugcina ukuphaphama kwakho, incwadi elungileyo eyindala inokwanela ukukuphazamisa kwiingxaki zakho kwaye kukunceda uphumle ukuze ukwazi ukulala ngokukhawuleza.
Khetha into enganiki mdla, kwaye uqiniseke ukuba awuzonwabisi kwimidlalo yokugqibela ngaphambi kokuba ulale. Xa ufunda ngokukhanya okufudumeleyo kunye nokutyheli, yiphakamise iinyawo zakho kamnandi, kwaye mhlawumbi ungangxala ngengubo emnandi, incwadi elungileyo inokukuhambisa ulale ngokukhawuleza.
3. Zama iti yemifuno kunye nezinto zokulala zendalo
Apho amayeza amiselweyo okanye iipilisi zokulala ze-OTC zinokukushiya uziva ungonwabanga kwaye ungaphandle kosuku emva kokuba uzithathile, amayeza e-herbal amaninzi akunceda ulale ngobunono kwaye akuvumela ukuba uvuke uziva uhlaziyekile.
Zininzi iifomula ezigqwesileyo kwintengiso.
Iitayi ezinje nge-chamomile okanye umxube wokulala unceda umzimba wakho uphela kunye nengqondo ngokukuphatha ngokufudumeleyo, ngevumba elithozamisayo kunye nezihlaziyi ezipholileyo. Khangela imixube equlethe i-valerian, i-hops, i-catnip, i-chamomile kunye ne-passionflower. Ezinye ziqukethe i-lavender kunye ne-mint ngokunjalo.
Ukuba ucinga ukuba ufuna into eyomeleleyo, unokujonga ukongezwa kokulala. I-Melatonin ithandwa, kwaye kunjalo nange-valerian, i-hops, i-chamomile, kunye nemixube yokuthengisa esebenzisa amayeza amaninzi athobisayo.
Qiniseka ukuba uthetha nogqirha wakho malunga noku ukuba uthatha amayeza kagqirha alo naluphi na uhlobo. Ngelixa amayeza la engokwemvelo, anokomelela- kwaye amanye ayazi ukuba ayadibana amayeza.
I-Aromatherapy inokukunceda ukuba ulale kwakhona.
Akunangxaki ukudibanisa nezinye iindlela zokubetha ukulala emva koqhawulo-mtshato okanye ukwahlukana. Iioyile eziyimfuneko zisebenza ngqo kwinkqubo yakho yeembambo, kwaye ezinye zibonelela ngeziphumo zokuphumla ezibhalwe kakuhle, kangangokuba abantu abazisebenzisayo bayacetyiswa ukuba bangaqhubi okanye benze eminye imisebenzi ebalulekileyo ngelixa besonwabela.
I-oyile ye-lavender efunekayo yeyakudala, kwaye amavumba afana ne-clary sage kunye ne-chamomile ziyathuthuzela ngokunjalo. Yongeza amathontsi ambalwa owathandayo kwi-diffuser, vula, kwaye vumela amavumba athobileyo aphumze ingqondo nomzimba wakho.
Ukuba uyathanda, ungasebenzisa ibhafu yearomatherapy kunye neemveliso zomzimba ngokunjalo. Qiniseka ukuba uphephe ukuvumba ivumba elifana nelamuni, irosemary, kunye neorenji ngexesha lokulala.
Jonga kwakhona: 7 Izizathu eziqhelekileyo zokuqhawula umtshato
4. Jonga indawo yakho yokulala
Umatrasi okhululekileyo kunye neepilo ezimnandi zisisiqalo nje. Qiniseka ukuba ulele kwigumbi elimnyama kubushushu obulungileyo. Kubantu abaninzi, elonaqondo lobushushu lilungileyo lokulala ngama-60 ukuya kuma-67 degrees.
Hambisa izikhumbuzo zobudlelwane bakho kwigumbi elahlukileyo ukuba unako. Ngelixa oku kunokuba nzima kakhulu, ukususa ezi zinto zibonakalayo kunokukunceda ngenjongo yokutshintsha ukugxila kwizinto ezintsha, ezintle ojonge kuzo kwiiveki ezizayo, kwiinyanga nakwiminyaka ezayo.
Ngexesha kunye nolunye uncedo oluncedo, unyango, kunye nokucamngca, uxinzelelo lwakho luya kuncipha kwaye ukulala kwakho kuya kuba yimemori ekude.
Nje ukuba ubomi bakho buthe bafumana isiqhelo esitsha, iipateni zakho zokulala ziya kuhlala zibuyele kwinkqubo eyamkelekileyo ngokunjalo.