Umxholo
- Ukubaluleka kokulala ubusuku obuhle
- Yintoni ebangela urhona?
- Iindidi ezi-4 zokurhona
- 1. Ukurhola impumlo
- 2. Umlomo urhona
- 3. Ulwimi luyarhona
- 4. Ukurhola umqala okanye ukuphefumla ubuthongo
- Ukurhona kuchaphazela njani ubudlelwane bakho
- Iziphumo zempilo yeqabane elirhona
- Iingcebiso zokuthintela ukurhona
- 1. Imiqamelo ekhethekileyo
- 2. Isitshizi sempumlo okanye umtya wempumlo
- 3. Kulumkele utywala neziyobisi
- 4. Ukunciphisa umzimba
- 5. Dibana nogqirha
- Uncedo ngokurhona emtshatweni: Ungajongana njani nokurhona?
- Yise kude
Zininzi iindlela apho ukurhona kuchaphazela ulwalamano lwakho. Ngelixa uninzi lwabantu lungazi ukuba ngokwabo bangabarhwebi, akukho nto inokuphika ukuba ingxolo eyenzeka ngenxa yokuphazamiseka kokuhamba komoya iyabacaphukisa abanye abantu.
Kodwa ayisiyiyo yonke loo nto, ukurhona kukonakalisa ubudlelwane bakho ngokwesondo nako. Ngaphandle koko, ukurhona okuphambili kunye nokuphazamiseka kokulala kunxulumene nokungasebenzi kakuhle ngokwesondo.
Ukubaluleka kokulala ubusuku obuhle
Ukulala kakuhle kubalulekile njengokutya okusempilweni kunye nokuzilolonga. Nangona kunjalo, ababaninzi abantu abanikela ingqalelo kwiziphumo zokulala okuhle kwaye bakhetha ukulala xa bediniwe kwaye bengakwazi ukuhamba malunga nosuku.
Nangona kunjalo, ukugcina umjikelo wokulala kunye nokulala ngenani leeyure ezicetyiswayo kongeza kwimpilo yethu kwaye kubonelela ngezisombululo zendlela yokujongana nokurhona. Makhe sijonge ukuba:
- Inceda ukwandisa imveliso kunye noxinzelelo ngokuphucula ukusebenza kwengqondo. Kungenxa yokuba izakhono zethu zokuhlalutya nokusombulula iingxaki ziyaphucuka xa silala kamnandi.
- Yandisa amandla ethu omzimba. Kuyaziwa ukuba impilo yengqondo kunye nempilo yomzimba inxibelelene. Ke ngoko, imisebenzi yethu yokuzimela yomelele inamandla ngakumbi ekhokelela ekusebenzeni okungcono komzimba.
- Umjikelo wokulala ongalinganiyo okanye ukulala kancinci usibeka emngciphekweni wokutyeba kakhulu. Ukutyeba komzimba yinto ebeka umngcipheko ekungalali kakuhle.
- Ukulala okunempilo kuphucula ukhuseleko lwethu.
- Ukulala kakuhle kunegalelo kwimetabolism engcono kwaye kunciphisa umngcipheko wemicimbi yezempilo njengokunyuka kweswekile, isifo seswekile njl.
Yintoni ebangela urhona?
Ingxaki yokurhona ngumcimbi oqhelekileyo wezempilo, phantse iipesenti ezingama-40 zabantu abadala abajongene nayo kwaye ihlala ihoywa ngabantu.
Nangona kunjalo, ayikhathalelwanga, inokubangela imiba enzima ngakumbi kunye neenkxalabo zempilo. Ayisiyiyo le kuphela, ukuba umntu uyarhona ngokukhwaza, nokuba yindoda ehonayo okanye ngumfazi orhwebayo, inokuchaphazela ubudlelwane.
Ukuqonda indlela yokujongana nokurhona, oonobangela kufuneka baqondwe kuqala. Zintoni izizathu zokurhona? Kutheni le nto urhona? Masifumanise ezinye izinto ezikhokelela ekurhoneni:
- Ukunyuka kwamaxesha onyaka
- Iindinyana ezivaliweyo zempumlo ngenxa yosulelo lwesono okanye ukubanda
- Ukusetyenziswa kotywala
- Ukutshaya
- Ukutyeba kakhulu
- Ukulala ngasemva
- Uxinzelelo
- Ukukhulelwa
- Ukutyeba kakhulu
Iindidi ezi-4 zokurhona
Ukwazi ukurhona ngumqondiso wokulala okungenampilo. Uhlobo lokuthotywa luyanceda ukugqiba imeko yezonyango okanye yezempilo ebangela okufanayo. Ukwazi indlela yokujongana nokurhona, makhe sijonge iintlobo ezi-4 zemicimbi yokuncwina.
1. Ukurhola impumlo
Ukurhona ngeempumlo kwenzeka ngenxa yeempumlo ezivaliweyo. Ngamanye amagama, ukurhona ngeempumlo kwenzeka ngenxa yothintelo lomoya kwindlela yomoya.
2. Umlomo urhona
Umlomo wokurhona nawo unokwenzeka ngenxa yeendlela ezivalekileyo zempumlo kwaye ke, umntu ophefumlayo uphefumla ngomlomo wabo xa belele. Ezinye izizathu zibandakanya iitoni ezandisiweyo okanye izicubu ezibuthathaka.
3. Ulwimi luyarhona
Ulwimi oluthethayo lunokubonwa ngokulula zizandi eziphakamileyo xa ulele. Kwenzeka xa ulwimi luyekelela kakhulu ngexesha lokulala uvimba indlela yomoya eya emiphungeni.
4. Ukurhola umqala okanye ukuphefumla ubuthongo
Umqala wokuthwebula uthathwa njengolona hlobo lukhulu lokurhona kwaye ufuna unyango. Ngexesha lale meko, umntu uyeka ukurhona amaxesha amaninzi ngexesha lokulala.
Ukukrala umqala kunye nokuphefumla ubuthongo zombini kunxulunyaniswa neengxaki ezinzulu zonyango ezinje ngoxinzelelo lwegazi, ukuzuza ubunzima, ukwanda kwengozi yokuhlaselwa sisifo sentliziyo, ukubetha, nokudinwa.
Ukurhona kuchaphazela njani ubudlelwane bakho
Ukuba awufuni zisombululo zeqabane elirhona, ezi ngxaki zinokukhawuleza zidibane kwaye zichaphazele umgangatho wobomi bakho bemihla ngemihla kunye nomtshato wakho.
Ukuba ulala nomntu ongenanto, uxinezele imisebenzi yesondo eqhelekileyo njenge-libido ephantsi kunye nokungasebenzi kakuhle, umzekelo, kunokuba nefuthe elikhulu kwindlela onxibelelana ngayo neqabane lakho.
- Omabini amaqabane kubudlelwane alele ukulala,
- Ukungabikho koxinaniso emini
- Ukwanda ukudinwa.
- Ukuncitshiswa kwemisebenzi yesondo ikwathabatha igrisi egcina umtshato uqhubeka
- Inokukhokelela nakumaqabane alala kumagumbi ahlukeneyo
- Iimpikiswano eziqhubekayo ngokungabikho kokulala
- Ingqumbo phakathi kwamaqabane
Ukufunda okuhambelana: Iingcebiso zokonwabela ukulala kobusuku ngaphandle kokuwela iqabane lakho
Iziphumo zempilo yeqabane elirhona
Ukurhona kulichaphazela njani iqabane lakho?
Ukurhona kunxulunyaniswa nemingcipheko eyahlukeneyo yezempilo kunye neempembelelo zokurhona kwiqabane kunokuba nzima xa kunganyangwa ngexesha.
- Abantu abaphethwe kukurhona kakhulu okanye ukurhona ixesha elide kunokubangela uxinzelelo, uxinzelelo kunye neminye imiba yezempilo yengqondo.
- Ibangela ukulahleka kwengxolo okubangelwa yingxolo.
- Ithintela imemori kunye noxinzelelo
- Yonyusa umngcipheko wezifo ezinxulumene nentliziyo
- Ukulala kwe-apnea kukhokelela kwisifo se-Gastroesophageal reflux, okanye i-GERD, esitshisa ukutsha kunye nokuqaqamba kwentliziyo.
Kodwa kufuneka wenze ntoni ukunceda le meko kwaye (mhlawumbi) ugcine umtshato wakho? Ungajongana njani nokurhona?
Iingcebiso zokuthintela ukurhona
Ukusombulula ingxaki yokurhona into yokuqala ekufuneka yenziwe kukuchonga isizathu sokurhona. Abantu bayarhona xa kukho izithintelo kwindlela yabo yokuhamba komoya. Zininzi izizathu ezibangela ukubakho kwezi zithintelo, njengezicubu zomqala ziba nzima ngenxa yokufumana ubunzima, ukuphumla kwezihlunu emva kweziyobisi notywala, umhlathi onesiphene okanye indlela yomoya, njl.
1. Imiqamelo ekhethekileyo
Abantu baurhona kakhulu xa belala ngomqolo. Isisombululo sokuqala sokulwa ingxaki yokurhona yeqabane lakho ibathintela ukuba bangalali ngomqolo. Ukuba balala emacaleni abo akunakulindeleka ukuba barhona okanye ubuncinci abayi kurhona kakhulu njengoko beqhele ukwenza.
Umqamelo womzimba okhethekileyo unokusetyenziselwa ukunqanda iqabane lakho ukuba lingalali emqolo. Zonwabile kodwa ziyasebenza.
Umqamelo wentamo unokuba nakho ukusebenza kubantu abafunayo. Ihlengahlengisa intloko ngendlela yokuba indlela yokuphuma komoya ihlale ivulekile xa umntu elele.
2. Isitshizi sempumlo okanye umtya wempumlo
Amacwecwe empumlo kunye nezitshizi azivali indawo yokuhamba komoya kwaye zivumela isixa esaneleyo somoya ukuba sidlule emlonyeni nasemmpumlweni. Ezi ziqwengana kunye nezitshizi ziyafikeleleka kwaye ziyasebenza ngokwenene kubarhwebi abamnci ukuya kumodareyitha.
3. Kulumkele utywala neziyobisi
Ukusela utywala kunye nezinye iziyobisi kunefuthe lokuphumla kwiimisipha zomzimba. Izihlunu zomqala nazo zihlala zikhululekile kwaye azihlali ziqinile njengoko zihlala zisenza. Oku kuthintela indlela yempumlo kwaye ke, ukulala emva kokutya ezi zinto kuhlala kukhokelela kurhona.
4. Ukunciphisa umzimba
Phakathi kwazo zonke izisombululo, esi sesona sisombululo sinzima kodwa esisebenzayo sendlela yokujongana nokurhona!
Ukufumana iqabane lakho ukunciphisa umzimba kunokuba ngumceli mngeni omkhulu. Ukuba unomfazi otsalayo, le ntshukumo igcwele ingozi. Kuya kufuneka umxelele ukuba akapheleli nje ngokurhona phezulu, kodwa kufuneka anciphise nobunzima!
Kwaye ukuba unendoda erhwebayo emva koko esi sisombululo phantse asinakwenzeka kuwe. Akukho nto inzima njengokufumana umyeni wakho aye ejimini!
Jonga le vidiyo ingezantsi ukuze uqonde indlela ubunzima bokulala nobuthongo obuhambelana ngayo kunye nendlela onokuwulungisa ngayo umba.
5. Dibana nogqirha
Ukuba akukho nto ibonakala inciphisa ukurhona kweqabane lakho emva koko, kuya kufuneka ubonane nogqirha. Ukurhona kunokubangelwa kukuphefumla xa ulala.
I-apnea yimeko enzulu yonyango enokubangela ezinye iingxaki zempilo ezinje ngexinzelelo, ukubetha kunye nezinye iingxaki zentliziyo. Ifuna unyango olufanelekileyo.
Ewe, ukuba imeko ye-anatomical yeqabane lakho ayinakuze isuse imikhwa yabo yokurhona, ungazama ukubeka ii-earplugs, okanye umamele ingxolo emhlophe ngelixa ulele. Oko kunokunceda ukungahoyi izandi zokurhona.
Ukuba iqabane lakho lincwina kakhulu ukuze zonke izinto zisebenze, unokucinga ngokulala kumagumbi ahlukeneyo. Akukho sizathu sokulala kunye egumbini xa elinye iqabane lingalali.
Uncedo ngokurhona emtshatweni: Ungajongana njani nokurhona?
Uyilungisa njani ingxolo enkulu? Uhlangabezana njani nokurhona kweqabane lakho?
Kwiimeko ezininzi, iqabane elirholayo lisenokungazi ukuba ngenene ngabantu abarhona.
Izibini ezininzi, njengesisombululo sale ngxaki, zikhetha ukulala kumagumbi okulala ahlukeneyo. Nangona ulungiso lwethutyana olulungileyo kodwa ekuhambeni kwexesha ubomi bezesondo bababini babandezeleka ngenxa yalo mkhuba kwaye baqala ukuphulukana nobuhlobo emtshatweni wabo.
Ukuqonda indlela yokujongana nokurhona, isitshixo sokulungisa izinto kukufumana indlela elungileyo yokuthetha ngayo neqabane lakho ukuze uthathe amanyathelo afanelekileyo okunciphisa nokulawula ukuphazamiseka.
Nazi iingcebiso kunye namanyathelo okujongana nokurhona.
Jonga ezi zisombululo zeqabane:
Isisombululo sokuqala sendlela yokumisa umntu erhona, iqabane elingenguye erhona kufuneka liphakamise umba kuqala kwaye liyikhombe njengengxaki enkulu efuna ukusonjululwa.
Eyona nto ibaluleke kakhulu malunga neli nyathelo kukuba nemfesane kunye nokulunga kwindlela owazisa ngayo umba ukunqanda ukwenza iqabane lakho libe nomsindo okanye liziva libi ngengxaki yalo.
2. Njengamaqabane, zama ukuvumelana ekufuneni uncedo lwezonyango njengenye ingcebiso yokuyeka ukurhona. Ungaqala ngokundwendwela ikliniki yokulala okanye ukubhukisha idinga kunye nengcali yokulala ukuze ikukhokele kwicala elifanelekileyo.
3. Ukuba uliqabane elingarhoniyo, enye yeendlela zokunceda iqabane elirholayo kukuba ungalibali ukuvakalisa umbulelo ocacileyo kwiinzame zeqabane lakho lokuthatha amanyathelo okusombulula ingxaki.
4. Esinye sezisombululo esibalulekileyo sokurhola iqabane kukuthatha amanyathelo okuphucula umgangatho wokulala kwakho. Ukuba ungowesibini ongenabantwana abancinci okanye awunako ukubeka esweni ngexesha lokulala, unokuzama ukusebenzisa iiseti ezilungileyo zeendlebe zokulala.
Banokukunceda ekuthinteleni ingxolo enkulu njengokurhona okunzima kunye nokukhonkotha kwenja yommelwane wakho.
5. Ukuba iqabane lakho liyarhona, unokucinga ngokufumana isandi esimhlophe kwigumbi lakho lokulala. Iya kukhupha nokuncwina kwaye ikuvumele ukuba ufumane ukulala okungcono.
Ukufunda okunxulumene noko: Zithini iZibonelelo zeMpilo yoMtshato owonwabileyo
Yise kude
NgokukaGqirha Barton Goldsmith, Ph.D., ugqirha wezengqondo, ukulala kufutshane neqabane lakho yenye yeendlela ezilungileyo zokuba nobudlelwane obungcono.
Ngelixa enye yezona mpendulo zixhaphakileyo ngokurhona emtshatweni ilele kumagumbi okulala ahlukeneyo, kuyacetyiswa ukuba uhlale unemfesane kwaye ufumane iindlela zokuhlala kunye kunye nesisombululo njengeyunithi.