Iindlela ezi-5 zokuphumla kokulala okungcono

Umxholo

• Ukulala kubalulekile ukufundwa
• Iinkonzo kunye neengozi zokulala nezilwanyana zakho zasekhaya

Siza kunyulo olukrakra. Siye slogged ngeeholide. Kwaye ngoku unyaka omtsha. Zonke ezi meko zikhokelela kuxinzelelo oluninzi-kwaye mhlawumbi nokulala okungapheliyo-ngoku, kwaye mhlawumbi nakwikamva lethu. Endaweni yokuyibamba-mhlophe, cinga ukuzama iindlela zam zokuphumla ezintlanu endizithandayo zokukunceda ulawule uxinzelelo kunye noxinzelelo, kwaye ulale ngcono.

Ubudlelwane phakathi koxinzelelo kunye nokulala

Ukuba, njengabantu abaninzi, ukhe waba nengxaki yokulala okanye ukulala ngenxa yoxinzelelo kunye nexhala, ufumene unxibelelwano olomeleleyo phakathi koxinzelelo kunye nokulala. Uxinzelelo rhoqo lubeka phezulu kuluhlu lwezigulana zemithombo yeengxaki zokulala.

Ukuxhalaba kubangela iingcinga zokubaleka, zisenza kube nzima ukuthula ingqondo. Inokuba negalelo ekuphakameni, kwiimvakalelo ezinzulu, kubandakanya uloyiko lokungena ngaphakathi kunye nemvakalelo yokonganyelwa. Uxinzelelo kunye noxinzelelo kukhokelela kuxinzelelo lomzimba emzimbeni wonke. Phantsi koxinzelelo, umzimba ukhupha iihomoni ezininzi-kubandakanya i-adrenaline, i-cortisol, kunye ne-norepinephrine-ekonyusa amandla kunye nokulumka, inyuse ukubetha kwentliziyo kunye noxinzelelo lwegazi, kunye nokwenza umzimba ube ngowokuqala "ukulwa okanye ukubhabha." Kunye nezinye iimpawu zoxinzelelo, ezi mpendulo ziqhutywa zihomoni kuxinzelelo zonke zinegalelo ku:

• Kunzima ukulala.
• Ingxaki yokulala ubusuku bonke.
• Ukuvuka kwakusasa kakhulu.
• Ukuvusa uziva ungapholanga kwaye ungahlaziywanga.

Ezi ziimpawu ezibonakalayo zokungalali. Ukuxhalaba kunokuba negalelo kwiindidi ezahlukeneyo zokulala. Amaxesha oxinzelelo oluphezulu kunye noxinzelelo olukhulu, oluhlala lubangelwa zizinto ezinzima okanye ezingalindelekanga zobomi, zinokubangela ukulala okungapheliyo, okuza ngesiquphe kwaye kuhlala ixesha elifutshane, ukusuka kwiintsuku ezimbalwa ukuya kwiiveki ezimbalwa. Ukudibana emsebenzini, umlo neqabane, okanye ukusweleka kothandekayo ziindidi zoxinzelelo kunye neemeko ezivelisa uxinzelelo ezibangela ukulala okungathethekiyo.

Iimpawu zokuxhalaba, xa zihlala zikhona, zinokuzisa nokungalali okungapheliyo, okunokuqhubeka rhoqo ngaphezulu kwenyanga. Iingxaki zokuxhalaba zihlala zihamba nokuphuthelwa.

Uxinzelelo kunye nokulala kubakho kubudlelwane obunamacala amabini. Njengokuba uxinzelelo kunye noxinzelelo lubangela ukungalali kunye nezinye iingxaki zokulala, ukungabikho kokulala kukonyusa uxinzelelo kunye noxinzelelo. Ukulala kakubi kwenza ukuba sisengozini ngakumbi kwiimpawu zoxinzelelo, kubandakanya:

• Ukucaphuka kunye nomsindo omfutshane.
• Iimvakalelo zokonganyelwa.
• Imizabalazo yenkuthazo.
• Ingxaki ngoxinzelelo kunye nokukhumbula inkumbulo.
• Ukungabikho kwamandla.
• Ukonyusa ukuphinda usebenze ngokweemvakalelo.

Uxinzelelo oluphezulu kunye nokunqongophala kokulala zombini zinegalelo kumngcipheko omkhulu wokugula ngengqondo nangokwasemzimbeni.Uxinzelelo kunye nokungalali ngokwaneleyo umntu ngamnye ngokuzimeleyo unxulunyaniswa nokutyeba kunye nokuzuza ubunzima, unxunguphalo noxinzelelo, Uhlobo lwesibini lweswekile kunye nokunye ukuphazamiseka komzimba, isifo sentliziyo, kunye nokungasebenzi kakuhle kwengqondo.

Ukulawula uxinzelelo kunye nokuqinisekisa indlela yokulala ngokwaneleyo ekumgangatho ophezulu kubalulekile ekukhuseleni impilo yakho. Ukuzilolonga kunokukunceda uzenze zombini. Ziye zaboniswa ukuba zisebenza ngempumelelo ekunciphiseni uxinzelelo kunye nokuphucula ukulala. Impembelelo ephantsi, ukuzilawula ngokwakho, kunye nokudityaniswa ngokulula kubomi bakho bemihla ngemihla, ezi zicwangciso zokuphumla zinokukunceda ufumane isiphatho kuxinzelelo kunye noxinzelelo ngexesha lakho lokuvuka, kwaye zikuncede uxinezeleke ngaphambi kokuba ulale. Inyani yile, umgca phakathi kwemini nobusuku awucaci kangako. Indlela esiziphatha ngayo emini-kubandakanya nendlela esilawula ngayo uxinzelelo- inefuthe elibonakalayo kwindlela esilala ngayo ebusuku. Cinga ngemeko yakho yemihla ngemihla, engaguquguqukiyo yokuphumla njengotyalo-mali olujikeleze iwotshi kubusuku bakho bokulala.

1. Uqeqesho lwe-Autogenic

Uqeqesho lwe-Autogenic (AT) alwaziwa ngokukodwa. Lihlazo elo, kuba yindlela esebenzayo, efikelelekayo yokunciphisa uxinzelelo kunye nokuphucula ukulala. I-AT isebenzisa uthotho lokuzilolonga ukugxila kwingqondo ethile kwiimvakalelo ezithile zomzimba, ukuze uphumle engqondweni nasemzimbeni. Uqeqesho lwe-Autogenic lujolisa engqondweni ekuhlakuleleni uvakalelo lobushushu kunye nobunzima kwimimandla eyahlukeneyo yomzimba. Olu qheliselo lusebenzisa imifanekiso ebonakalayo kunye neempawu zomlomo zokuphumla ngokwasemzimbeni kunye nokuzola nokuzola kweengcinga zomntu. Ukuzivocavoca kusebenza kakhulu xa kusenziwa rhoqo, kwaye ungasebenzisa ezi ndlela ukulawula uxinzelelo imini yonke. Ukubandakanya uqeqesho lwe-autogenic kulungelelwaniso lwakho lwamandla ebusuku lunokukunceda ulungiselele umzimba kunye nengqondo ukuze ulale.

2. Ukubuyela umva

Iindlela ze-Biofeedback ziqokelela ulwazi malunga nomzimba olumkisa ngoxinzelelo kwaye likuvumela ukuba uthathe amanyathelo okuphumla, ngokwengqondo nangokwasemzimbeni. I-Biofeedback isebenza ngokusebenzisa iisenzi ezilandelela kwaye zilinganise imisebenzi eyahlukeneyo yomzimba, kuquka:

• Ukuphefumla
• Inqanaba lentliziyo
• Ukubila
• Ubushushu bomzimba
• Ukuncipha kwemisipha
• Amanqanaba okulala

Ezi nkqubo zomzimba zibonelela ngemiqondiso ebalulekileyo malunga nenqanaba loxinzelelo. Ukuphefumla ngokukhawuleza, iintende zesweaty, kunye nokuphakama kwenqanaba lentliziyo ziimpawu eziqhelekileyo zoxinzelelo. I-Biofeedback, ngokuzisa ingqalelo kwezi zinto zibonakalayo zoxinzelelo kunye noxinzelelo, ikunika ithuba lokujongana noxinzelelo usebenzisa ezinye iindlela zokuphumla. Kukho ishishini eliqhubela phambili ekuboneleleni nge-biofeedback ngezixhobo eziselfowuni nezinokunxitywa. Uninzi lweendlela ezinxibayo zinokuhambisa ulwazi malunga noxinzelelo kunye neemvakalelo, njengoko kulinganiswa nge-biofeedback. Ewe, ukulandelela ngokwakho akunakukuphumlisa-kodwa kunokwenza ukuba uqaphele kwiimpawu zoxinzelelo ukuze uthathe amanyathelo agxile kuyo, nokuzazi ukuphumla, nokuba kuphakathi kosuku olusebenzayo okanye njengoko ulungiselela ukulala .

Ukulala kubalulekile ukufundwa

Iinkonzo kunye neengozi zokulala nezilwanyana zakho zasekhaya