Izindlela ezi-5 zokuphumula zokulala okungcono

-Delile

• Ukulala Okubalulekile Ukufundwa
• Ubuhle Nobubi Bokulala Nezilwane Ezifuywayo

Siphuma okhethweni olulwa kanzima. Sisebenze ngamaholidi. Futhi manje sekuwunyaka omusha. Lezi zimo zonke ziholela ekucindezelekeni okuningi — futhi mhlawumbe nasekulaleni okuningi okungaphumuzi — manje, futhi mhlawumbe nasesikhathini esizayo. Esikhundleni sokuyishaya ngomhlophe, cabanga ukuzama imikhuba yami emihlanu yokuphumula engiyithandayo ukukusiza ukuphatha ukucindezeleka nokukhathazeka, futhi ulale kangcono.

Ubudlelwano Phakathi Kokukhathazeka Nokulala

Uma, njengabantu abaningi, uke waba nenkinga yokulala noma ukulala ngenxa yengcindezi nokukhathazeka, uke wabona ukuxhumana okuqinile phakathi kokukhathazeka nokuqwasha. Ukucindezeleka kuvame ukubeka phezulu ohlwini lwemithombo yeziguli zezinkinga zokulala.

Ukukhathazeka kubanga imicabango yokujaha, okwenza kube nzima ukuthula ingqondo. Kungaba nomthelela ekukhuliseni, imizwa ejulile, kufaka phakathi ukwesaba okungathandeki kanye nomuzwa wokucindezelwa. Ukucindezeleka nokukhathazeka kuholela ekucindezelekeni komzimba emzimbeni wonke. Ngaphansi kwengcindezi, umzimba ukhipha ama-hormone amaningi — kufaka phakathi i-adrenaline, i-cortisol, ne-norepinephrine — ekhulisa amandla nokuqapha, ikhuphule izinga lokushaya kwenhliziyo nomfutho wegazi, futhi yenze umzimba ube ngowokuqala “ukulwa noma ukundiza.” Kanye nezinye izimpawu zokukhathazeka, lezi zimpendulo eziqhutshwa ngamahomoni ekucindezelekeni konke kuneqhaza kulokhu:

• Kunzima ukulala.
• Inkinga ngokulala ubusuku bonke.
• Ukuvuka ekuseni kakhulu.
• Ukuzwakalisa ukuzizwa ungakhululekile futhi kungavuseleleki.

Lezi yizimpawu ezivelele zokuqwasha. Ukukhathazeka kungaba nomthelela ezinhlotsheni ezahlukene zokuqwasha. Izikhathi zokuxineka okukhulu futhi okukhulu, okuvame ukuvela ezenzakalweni ezinzima noma ezingalindelekile zempilo, zingadala ukuqwasha okukhulu, okufika ngokuzumayo futhi kuthathe isikhathi esifushane, kusuka ezinsukwini ezimbalwa kuye emasontweni ambalwa. Ukuhlangana okushubile emsebenzini, ukulwa nomlingani, noma ukushona kothandekayo yizinhlobo zezinto ezikhathazayo nezakha ingcindezi ezibangela ukuqwasha okukhulu.

Izimpawu zokukhathazeka, lapho zihlala zikhona, zingaletha nokuqwasha okungapheli, okungaqhubeka njalo isikhathi esingaphezu kwenyanga. Izinkinga zokukhathazeka zivame ukuhambisana nokuqwasha.

Ukucindezeleka nokulala kukhona ebudlelwaneni obunamacala amabili. Njengoba nje ukucindezeleka nokukhathazeka kubangela ukuqwasha nezinye izinkinga zokulala, ukuntula ubuthongo kwandisa ukucindezeleka nokukhathazeka. Ukungalali kahle kusenza sibe sengozini enkulu yezimpawu zokukhathazeka, kufaka phakathi:

• Ukucasuka nentukuthelo emfushane.
• Imizwa yokusindwa.
• Ulwa nokugqugquzela.
• Inkinga yokuhlushwa nokukhumbula inkumbulo.
• Ukungabi namandla.
• Ukwanda kokuvuselelwa kwemizwa.

Ukucindezeleka okukhulu nokuntuleka kokulala zombili kunomthelela ezingcupheni ezinkulu zokugula ngokwengqondo nangokomzimba.Ingcindezi nokulala ngokwanele ngakunye kuxhumene ngokuzimela nokukhuluphala nokuzuza kwesisindo, ukukhathazeka nokudangala, Uhlobo lwesifo sikashukela sohlobo 2 nokunye ukuphazamiseka komzimba, isifo senhliziyo, kanye nokungasebenzi kahle kwengqondo.

Ukulawula ukucindezeleka nokuqinisekisa inqubo yokulala okuningi, esezingeni eliphakeme kubalulekile ekuvikeleni impilo yakho. Ukuzivocavoca umzimba kungakusiza ukwenze kokubili. Zikhonjiswe ngempumelelo enkulu ekunciphiseni ukucindezeleka nokwenza ngcono ukulala. Ukuthinteka okuncane, ukuziqondisa, nokuhlanganiswa kalula empilweni yakho yansuku zonke, lezi zindlela zokuphumula zingakusiza ekutholeni isibambo ekucindezelekeni nasekukhathazekeni phakathi nosuku lwakho lokuvuka, futhi zikusize ungakhathazeki ngaphambi kokulala. Iqiniso liwukuthi, umugqa phakathi kwemini nobusuku awucaci kangako. Indlela esiziphatha ngayo phakathi nosuku — kufaka phakathi ukuthi sikulawula kanjani ukucindezeleka — inomthelela omkhulu ekutheni silala kahle kangakanani ebusuku. Cabanga ngokunaka kwakho kwansuku zonke, okungaguquguquki ekuphumuleni njengokutshala imali iwashi ubusuku nemini.

1. Ukuqeqeshwa kwe-Autogenic

Ukuqeqeshwa kwe-Autogenic (AT) akwaziwa ikakhulukazi. Lokho kuyihlazo, ngoba kuyindlela ephumelelayo, efinyelelekayo yokunciphisa ukucindezeleka nokwenza ngcono ukulala. I-AT isebenzisa uchungechunge lokuzivocavoca ukugxilisa ukunaka kwengqondo kokuzwa okuthile komzimba, ukuze uphumule ngokwengqondo nangokomzimba. Ukuqeqeshwa kwe-Autogenic kugxila engqondweni ekuhlakuleleni imizwa yokufudumala nobunzima ezindaweni ezihlukene zomzimba. Lezi zivivinyo zisebenzisa zombili izithombe ezibukwayo nezimpawu zomlomo ukuze uphumule ngokomzimba kanye nokuthula nokuzola imicabango yomuntu. Ukuzivocavoca kusebenza kakhulu lapho kwenziwa njalo, futhi ungasebenzisa lezi zindlela ukuphatha ukucindezeleka usuku lonke. Ukufaka ukuqeqeshwa kwe-autogenic ohlelweni lwakho lokucindezela amandla ebusuku kungakusiza ukuthi ulungiselele umzimba nengqondo ukuze ulale.

2. I-Biofeedback

Amasu we-Biofeedback aqoqa imininingwane ngomzimba ekuxwayisa ngokuxineka futhi ikuvumela ukuthi uthathe izinyathelo zokuphumula, ngokwengqondo nangokomzimba. I-Biofeedback isebenza ngezinzwa ezilandelela futhi zilinganise imisebenzi ehlukene yomzimba, kufaka phakathi:

• Ukuphefumula
• Isilinganiso senhliziyo
• Ukujuluka
• Ukushisa komzimba
• Ukusikwa kwemisipha
• Izinyathelo zokulala

Lezi zinqubo zomzimba zinikeza amasiginali abalulekile mayelana namazinga wokucindezeleka. Ukuphefumula ngokushesha, izintende ezijulukayo, nokuphakama kokushaya kwenhliziyo kuyizimpawu ezijwayelekile zokukhathazeka. I-Biofeedback, ngokuletha ukunakekela kulokhu kubonakala komzimba kwengcindezi nokukhathazeka, ikunikeza ithuba lokubhekana nalolo xinzelelo usebenzisa ezinye izindlela zokuphumula. Kukhona ibhizinisi elichumayo ekunikezeni i-biofeedback ngamadivayisi weselula futhi agqokekayo. Ama-tracker amaningi agqokekayo angaletha imininingwane mayelana nengcindezi nemizwelo, njengoba kukalwa nge-biofeedback. Vele, ukuzilandelela kukodwa akukwazi ukukuyekisa — kepha kungakwenza uxwayise ngezimpawu zokuxineka ukuze uthathe izinyathelo ezigxile, ezizaziyo zokuphumula, kungaba phakathi nosuku olusebenzayo noma njengoba ulungiselela ukulala .

Ukulala Okubalulekile Ukufundwa

Ubuhle Nobubi Bokulala Nezilwane Ezifuywayo