-Delile
- Kungani ubuthongo busibaleka ngemuva kwesehlukaniso noma ukwahlukana?
- Yini okufanele uyenze ngokuqwasha ngesikhathi sokuhlukana nesehlukaniso?
- 1. Bheka owelapha
- 2. Hlolisisa imikhuba yokulala
- 3. Zama ama-herbal teas nezinsiza zokulala zemvelo
- 4. Hlola indawo yakho yokulala
Ngo-2 ekuseni ngenkathi umhlaba wonke ulele ubuthongo, uyakhathazeka ngayo yonke imininingwane, uwedwa. Cishe uyazi ukuthi phakathi nobusuku akusona isikhathi sokubhekana nalezo zinkinga ezicindezelayo, kepha uzithola uhlupheka ngezikhathi ezinzima uvuke ukhathele usuku nosuku.
Ake sihlolisise ukuthi yini ebangela ukungalali okuhambisana nokwehlukana nesehlukaniso, kanye namanye amasu okubuyela esimeni sokulala esinempilo.
Kungani ubuthongo busibaleka ngemuva kwesehlukaniso noma ukwahlukana?
Azikho izehlukaniso ezimbili ezifanayo, kepha iningi labantu abasanda kwehlukana noma abahlukanisile bazithola bevukile lapho sekuyisikhathi sokulala, becabanga ngemininingwane, bezibuza ukuthi konakelephi, futhi bekhathazeka ngalokho ikusasa elikuphethe.
Noma izindaba zethu zehlukile, kunentambo eyodwa ejwayelekile edlula kuzo zonke - iStress.
Iqembu e-Bedroom Critic liyavuma, lithi:
“Ukucindezeleka nokungalali kungabangane abazinzile, kangangoba ochwepheshe bokulala banegama lalolu hlobo lokuqwasha. Zaziwa njengokuqwasha kwesikhashana noma ukuqwasha okulungisa kanzima, lezi zinkinga zokulala zivimbela ubuchopho bethu ekwenzeni izinqubo ezibalulekile ezigcina ziholele ekwelapheni. Ngaphandle kokulala kwe-REM, asicubunguli imizwa yethu kahle. Futhi ngaphandle kokulala ukuphumula ngokujwayelekile, izindiza zethu noma izinhlelo zethu zokulwa zihlala zisebenza amahora amaningi, futhi ukukhiqizwa kwe-cortisol kuhlala kuphezulu esikhundleni sokuyeka”.
Lezi zimpendulo zomzimba ezihlobene nokulala zingaholela emiphumeleni emibi yezempilo. Njengoba kuvela, ukuthola isixazululo kungasiza ekulawuleni umfutho wegazi, kuvimbele isisindo ukuthi sikhuphuke, futhi kugcine ukucindezeleka kungabi kubi kakhulu.
Yini okufanele uyenze ngokuqwasha ngesikhathi sokuhlukana nesehlukaniso?
Kunezindlela eziningi zokubhekana nokuqwasha ngesikhathi nangemva kwesehlukaniso noma ngokwehlukana. Iningi labantu lithola ukuthi inhlanganisela yamasu aholela ekulaleni okuphumuzayo nasekuhambeni kwesikhathi, izindlela zokulala ezinempilo ziyabuya njengoba impilo iba nokujwayelekile.
Nazi ezinye zezindlela ezivivinywe zeqiniso zokuqeda ukuqwasha -
1. Bheka owelapha
Ngenkathi ama-balks amaningi emcabangweni wokuvakashela uchwepheshe wezokwelapha ngokuziphatha, ukuba nomuntu ongathintwanga alalele ngaphandle kokwahlulela kungasebenzela izimangaliso zesimo sakho sengqondo ngalezi zinsuku ezibuthaka.
Ukwelashwa kokuziphatha kwengqondo kukufundisa ukukhomba imicabango nokuziphatha okwenza izinkinga zakho zokulala zibe zimbi kakhulu futhi kubuyisele leyo micabango nokuziphatha ngezinye, ezizuzisa ngokwengeziwe.
Abanye abelaphi baphinde bagxile kwi-biofeedback, ukuqeqeshwa kokuphumula, nezinye izindlela zokubhekana ngqo nokuqwasha.
Isithombe nguVladislav Muslakov ku-Unsplash
2. Hlolisisa imikhuba yokulala
Lapho kubonakala sengathi umhlaba wonke uyawa, sijwayele ukuphendukela ekudleni okunethezeka, utshwala, noma ukubukela i-TV (amahlaya adabukisayo, othando) ukuze siqiniseke.
Ngeshwa, izinto ezifana nekhofi, i-nicotine, ukuphatha ushukela, notshwala kungavimbela izindlela ezijwayelekile zokulala, kungasivimba ukuthi singalali noma kusivuse ngo-2 noma ngo-3 ekuseni ukuze sikwazi ukuqala kabusha lezo zingcabango ezimbi ezasiholela ikhishi noma ibha kwasekuqaleni.
I-TV, ilaptop yakho, ngisho ne-smartphone yakho kufanele kusolwe ngokukhipha ilambu eliluhlaza okwesibhakabhaka eliphazamisayo, nalo elivimbela ukulala. Ngaphandle kokuthi unezinhlelo zokusebenza zokuvimba ukukhanya okwesibhakabhaka, izilungiselelo zasebusuku, noma izibuko ezikhethekile ukuvimba ukukhanya okuluhlaza okwesibhakabhaka, kungcono ukugwema isikhathi sesikrini ngokuphelele phakathi nehora lesikhathi sokulala.
Uma kungenakwenzeka ukuthi ugweme i-TV, qaphela imibukiso esabisayo noma enobudlova bese uzama ukungazibukeli izindaba ezifika sekwedlule isikhathi. Iya kokuthile okutholile noma okuyisicefe esikhundleni salokho. Imibukiso yemvelo ilungile njengoba ijwayele ukukhombisa izithombe ezinhle, ezinokuthula ezingakusiza ukuthi ubhekane nengcindezi kancane, noma kungani ungavuli umculo othile ophumuzayo.
Uma uzimisele ukunikela ngesikhathi sesikrini nokugeza okufudumele, ukuphumula kwamafutha abalulekile, neminye imikhuba yosizo yokulala akwanele ukugcina ukuvuka, incwadi enhle endala ingase yenele ukukuphazamisa ezinkingeni zakho futhi ikusize uphumule ukuze ukwazi ukulala ngokushesha.
Khetha okuthile okungathandeki, futhi uqiniseke ukuthi awuzithokozisi kusithokozi sakamuva ngaphambi kokulala. Lapho ufunda ngokukhanya okufudumele, okuphuzi, uphakamise izinyawo zakho ngokunethezeka, futhi mhlawumbe ugoqe ngengubo ethokomele, incwadi efanele ingakushukumisela ukuba ulale ngokushesha.
3. Zama ama-herbal teas nezinsiza zokulala zemvelo
Lapho amaphilisi okulala kadokotela noma we-OTC angakushiya uzizwa unamahloni futhi uphumile ezinhlotsheni ngosuku olulandelayo lapho uwaphuzile, amakhambi amaningi wamakhambi akusiza ukuthi ulale ngobumnene futhi akuvumele ukuthi uvuke uzizwa uvuselelwe.
Kunezindlela eziningi ezinhle kakhulu emakethe.
Amathi afana ne-chamomile noma ingxube yokulala asiza umzimba nomqondo wakho wonke ukuthi uziphumulele ngokukuphathisa iphunga elifudumele, elithokomisayo kanye nezithambisi ezithambile. Bheka izingxube eziqukethe i-valerian, hops, catnip, chamomile, ne-passionflower. Ezinye ziqukethe i-lavender ne-mint futhi.
Uma ucabanga ukuthi udinga okuthile okuqinile, ungacabanga ngesengezo sokulala semithi. IMelatonin iyathandwa, kanjalo nama-valerian, hops, chamomile, kanye nezinhlanganisela zokuphathelene ezisebenzisa amakhambi amaningana athobisayo.
Qiniseka ukuthi ukhuluma nodokotela wakho ngalokhu uma uthatha imishanguzo kadokotela yanoma yiluphi uhlobo. Yize la makhambi engokwemvelo, angaqina - kanti amanye ayakwazi ukuxhumana kwezidakamizwa.
I-Aromatherapy ingakusiza ukuthi ukwazi nokulala.
Akusizi ukuhlanganisa nezinye izindlela zokushaya ukuqwasha ngemuva kwesahlukaniso noma ngokwehlukana. Amafutha abalulekile asebenza ngqo ohlelweni lwakho lwe-limbic, kanti amanye anikezela ngemiphumela yokuphumula ebhalwe kahle, kangangoba abantu abawasebenzisayo bayelulekwa ukuthi bangashayeli noma benze eminye imisebenzi ebalulekile ngenkathi beyijabulela.
Amafutha abalulekile e-lavender ayinto yakudala, futhi iphunga elifana ne-clary sage ne-chamomile liyaduduza futhi. Faka amaconsi ambalwa owathandayo kwi-diffuser, uvule, bese uvumela iphunga elizolisayo likhulule ingqondo nomzimba wakho.
Uma uthanda, ungasebenzisa futhi ukugeza kwe-aromatherapy nemikhiqizo yomzimba. Vele uqiniseke ukuthi uvikela ukuvumba okuqabulayo njenge-lemon, i-rosemary, ne-orange ngesikhathi sokulala.
Buka futhi: Izizathu Eziningi Ezivamile Zesehlukaniso
4. Hlola indawo yakho yokulala
Umatilasi onethezekile nemicamelo ethokomele kumane kuyisiqalo. Qiniseka ukuthi ulele egumbini elimnyama ezingeni lokushisa elifanele. Kubantu abaningi, izinga lokushisa elihle lokulala lingama-60 kuya kuma-67 degrees.
Hambisa izikhumbuzo zobudlelwano bakho negumbi elihlukile uma ukwazi. Yize lokhu kungaba nzima kakhulu, ukususa lezi zinto ezibukwayo kungakusiza ukuthi ususe ngamabomu ukugxila kwakho ezintweni ezintsha, ezinhle obheke phambili emasontweni, ezinyangeni, naseminyakeni ezayo.
Ngokuhamba kwesikhathi namakhambi athile awusizo, ukwelashwa, nokuzindla, ingcindezi yakho izoncipha futhi ukuqwasha kwakho kuzoba inkumbulo ekude.
Lapho impilo yakho isithole okujwayelekile okusha, izindlela zakho zokulala zizobuyela esimeni esamukelekayo futhi.