Ngaba uyajika xa ulala ebusuku ungalali? Okanye uyavuka emva kwexesha elithile? Le yingxaki enkulu kubantu abaninzi. Ngoko ke namhlanje, masithethe ngezinye iindlela zonyango ezinokunceda kwezi ngxaki zokulala, ukongeza kumayeza anikwe ngugqirha waseNtshona.
Ziziphi ezi ndlela zonyango ezizezinye?
Ngamafutshane, sibiza unyango "olunye uhlobo" okanye "oluncedisayo" ngolo lungasetyenziswa rhoqo kunyango lwaseNtshona. Oku kuquka utshintsho kwindlela yokutya, umthambo, uqeqesho lwengqondo, kunye notshintsho kwindlela yokuphila. Imizekelo ibandakanya i-acupuncture, i-yoga, ukucamngca, ukuphulula umzimba, kunye namayeza emifuno.
Igama elithi "complementary" lithetha ukuba olu nyango lusetyenziswa kunye namayeza amiselwe ngugqirha wakho. Nangona kunjalo, xa kufikwa kwi "ezinye iindlela" kuthetha ukuba abanye abantu basebenzisa la mayeza endaweni yamayeza abhalwe ngugqirha. Kodwa khumbula, kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba wenze nantoni na.
Izongezo ezinceda ekulaleni
Abanye abantu basebenzisa izongezo zemifuno kunye neehomoni ukunyanga ukungalali. Makhe sijonge ukuba ziyintoni na.
Amayeza Ezityalo
Nangona ezi zizinto zendalo, iziphumo zazo zingahluka kumntu nomntu, kwaye kusekho uphando oluninzi olufunekayo kuzo.
| Igama lesityalo | Inkcazo kunye nokusetyenziswa |
|---|---|
| IValerian | Ingcambu iyasetyenziswa. Ezinye izifundo zibonisa ukuba inokukunceda ulale lula kwaye uhlale ulele ixesha elide. Nangona kunjalo, ukhuseleko nempumelelo yayo kufuneka iphandwe ngakumbi. |
| I-Chamomile kunye nePassionflower | Ezi zithathwa njengezixhobo zokulala ezingenamandla. Zinokunceda kwiingxaki zokulala okwethutyana. Nangona kunjalo, ukhuseleko lwazo lokusetyenziswa ixesha elide alukaqinisekiswa ngokwezonyango. |
| Ezinye izityalo | Kuthiwa iihops, i-ginseng, kunye ne-lemon balm zilungile ebuthongweni. Kumazwe afana neJamani, urhulumente uvumile amayeza anjenge-valerian kunye neehops kwiingxaki zokulala. Nangona kunjalo, uphando lwesayensi alukho kangako ngale nto. |
Okubaluleke kakhulu, ezi zongezo zemifuno zinokusebenzisana nezinye iziyobisi ozisebenzisayo. Ngoko ke, musa ukuthatha into efana nale ngaphandle kokuthetha nogqirha wakho.
Yintoni iMelatonin?
I-Melatonin yi-hormone eveliswa ngokwendalo yi-pineal gland engqondweni yethu. Ngamafutshane, i-melatonin ilawula isigqi somzimba wethu, esilawula ukulala kwethu nokuvuka kwethu.
Izifundo zibonise ukuba izongezo ze-melatonin zinokuba luncedo kwiingxaki zokulala, ingakumbi ezo zibangelwa kukungalali kakuhle. Nangona iziphumo ebezingalindelekanga zixelwa ukuba azikho kangako, uphando lusafuneka kwiziphumo zokusetyenziswa ixesha elide.
Ngaba i-acupuncture iyanceda ekulaleni?
I-acupuncture luhlobo lwamayeza emveli aseTshayina olubandakanya ukufaka iinaliti ezincinci kakhulu kwiindawo ezithile emzimbeni. Ngamanye amaxesha oku kudityaniswa nombane omncinci okanye ubushushu obuvela kwiimifuno ezitshayo. Kukholelwa ukuba oku kunokuchaphazela imisebenzi yomzimba.
Izifundo ezincinci ezininzi zibonise iziphumo ezithembisayo malunga nokusebenza kakuhle kwe-acupuncture kwi-insomnia, kodwa uphando oluthe kratya luyadingeka.
Ukuphumla nokucamngca
Khawucinge nje, ungalala njani ukuba intloko yakho ihlala ibaleka ngeengcinga kwaye izihlunu zakho zivakala ziqinile xa usiya kulala? Yiloo nto ezi ndlela zinokukunceda ngayo.
Iindlela ezinje ngokuphumza izihlunu ngokukhawuleza kunye nokucamngca zibonakalisiwe zisebenza kakhulu ekunyangeni ukungalali. Ezi ndlela zinokufundwa nangubani na. Nangona kunjalo, kuthatha iiveki ezininzi ukuziqhelanisa ukuze uziqonde kakuhle kwaye zisebenze kakuhle ekukuncedeni ulale.
Uphando lukwafumanise ukuba ukucamngca kwandisa imveliso yomzimba yehomoni imelatonin, enceda ekulaleni.
Ngaba ukuzilolonga kuyayiphucula indlela olala ngayo?
Ewe, ngokuqinisekileyo! Ukuzilolonga rhoqo kuphucula umgangatho wokulala. Oku kuluncedo ngakumbi kubantu abancinci kunye nabantu abadala.
Izifundo zakutshanje zibonise ukuba nokuzilolonga okuthambileyo okufana neTai Chi kunokuphucula umgangatho wokulala kubantu abadala. I-yoga yaseTibet ikwafunyenwe inceda kwiingxaki zokulala kubantu abanomhlaza.
Kodwa nantsi eyona nto ibalulekileyo ekufuneka uyikhumbule: Ufanele ugqibe ukuzilolonga ubuncinane iiyure ezintathu ukuya kwezine ngaphambi kokuba ulale. Ukuba uzilolonga kakhulu kwaye usondele ixesha lokulala, oku kunokuphazamisa ubuthongo bakho.
Lumka xa usebenzisa unyango olungelulo olunye!
Musa ukucinga ukuba olu nyango 'lwendalo' kuba nje lukhuselekile. Iimveliso zamayeza, ngakumbi, zinokusebenzisana namanye amayeza osenokuba uwasebenzisa. Ngoko cingisisa ngezi zinto ngaphambi kokuba uqale ezi zinto.
- Soloko uthetha nogqirha wakho. Yazisa ugqirha wakho ngaphambi kokuba uqale naluphi na unyango olufana nolu. Kwakhona, mxelele ukuba loluphi unyango olungelulo olusetyenziswayo ngoku.
- Lumka ngemiphumo emibi. Ukuba ufumana isicaphucaphu, ukuhlanza, ukubetha kwentliziyo ngokukhawuleza, urhudo, okanye amaqhakuva eluswini, yeka ukusebenzisa le mveliso yemifuno kwaye wazise ugqirha wakho ngoko nangoko.
- Musa ukukhohliswa ziintengiso. Musa ukukholelwa nje yonke into oyivayo kwiintengiso malunga neemveliso zezityalo. Soloko ukhangela imithombo yolwazi enesiseko sesayensi.
- Lumka xa ukhetha iimveliso. Khetha kuphela iimveliso ezinegama elihle nelithembekileyo. Kwakhona, qiniseka ukuba ilebheli ichaza ngokucacileyo igama lesityalo (kuquka igama laso lesayensi), igama kunye nedilesi yomenzi, inombolo yebhetshi, umhla wokuphelelwa, umthamo, kunye nazo naziphi na iziphumo ebezingalindelekanga.
Umyalezo Wokuya Ekhaya
- Soloko uthetha nogqirha wakho ngaphambi kokuba uzame naluphi na unyango olunokusetyenziswa kwiingxaki zokulala.
- Ukuba into "yendalo" akuthethi ukuba "ikhuselekile" ngokupheleleyo. Zinokuba nemiphumo emibi kunye nokusebenzisana namanye amayeza.
- Izongezo zemifuno zinokuchaphazela kakubi amanye amayeza owasebenzisayo, ngoko ke qiniseka ukuba uxelela ugqirha wakho ngayo yonke into oyithathayo.
- Ukucamngca, iindlela zokuphumla, kunye nokuzilolonga rhoqo zezona ndlela zimbini zikhuselekileyo nezisebenzayo zokuphucula umgangatho wokulala.
- Xa uthenga iimveliso zezityalo, funda ilebheli ngononophelo kwaye uthenge kuphela kumthombo othembekileyo.
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