Ngamanye amaxesha, ukuba awulali ngokwaneleyo ebusuku, usuku olulandelayo luvakala lungaqhelekanga, akunjalo? Uziva udiniwe, awukwazi ukugxila, kwaye ucaphuka ngezinto ezincinci. Oku kuqhelekile kuthi. Kodwa ukuba unesifo esifana nokudakumba, ukulala kubaluleke ngakumbi. Ukulala kakuhle ebusuku kunokuba yinxalenye ebaluleke kakhulu kwisicwangciso sakho sokulawula ukudakumba kwakho.
Yintoni le inxulumene nokulala nokudakumba?
Cinga ngale ndlela: ukulala nokudakumba kufana neebhola ezimbini zomsonto ezidityaniswe kunye. Zihlobene kakhulu kangangokuba ngamanye amaxesha kunzima ukuzihlulahlula.
Ngamafutshane, le yinto esebenza macala omabini.
1. Iingxaki zokulala zingabangela ukudakumba: Ukuba awulali kakuhle kangangeentsuku ezininzi ezilandelelanayo, usengozini enkulu yokuba noxinzelelo. Iingxaki zokulala eziqala kancinci ekuqaleni zinokunciphisa kancinci imvakalelo yakho ngaphandle kokuba uqaphele. Abantu abaneengxaki zokulala ezinzima ezifana nokungalali kakuhle basengozini enkulu yokuba noxinzelelo.
2. Ukudakumba kunokubangela iingxaki zokulala: Kwelinye icala, ukuba unesifo sokudakumba, kunokuchaphazela ngqo ubuthongo bakho. Oku kunokuquka izinto ezifana nokuba nengxaki yokulala nokuvuka rhoqo ezinzulwini zobusuku.
Zombini ezi zinto zichaphazeleka ziinkqubo zeekhemikhali ezenzeka engqondweni yethu. Xa ungalali ngokwaneleyo, ikhemikhali yengqondo yakho iyaphazamiseka. Kuba nzima ukucinga kakuhle nokulawula iimvakalelo zakho. Oku kunokukhokelela ekulahlekelweni ngumdla emsebenzini wakho kunye nokutshintsha rhoqo kweemvakalelo.
Ngale ndlela, ukungalali ngokwaneleyo kunye nokudakumba kudibana ukudala umjikelo onzima okunzima ukuwuphelisa. Ukungalali ngokwaneleyo kwandisa ukudakumba, kwaye ukudakumba kuyanda, nto leyo ekhokelela ekungalalini ngokwaneleyo.
Kutheni kunzima ukunyanga ukudakumba xa ungalali ngokwaneleyo?
Eli linqaku elibaluleke kakhulu. Ukuba unyangwa ngenxa yokudakumba, kodwa uneengxaki zokulala, iziphumo zonyango zinokuncipha.
Amayeza kunye nonyango lokudakumba, olufana nonyango lokuziphatha kwengqondo (CBT), lusenokungasebenzi kangako kumntu oneengxaki zokulala. Nokuba unyango lunika isiqabu, ukuba awuzilungisi iingxaki zakho zokulala, ukudakumba kunokwenzeka ukuba kubuye.
Eyona nto ingcono onokuyenza kukuzinyanga zombini ezi meko ngaxeshanye. Kubalulekile ukuthetha nogqirha wakho ngale nto. Angakunceda kuzo zombini ezi meko. Ukongeza, zininzi izinto onokuzenza wedwa ukuze ulale kakuhle.
Ngoko ke sifanele senze ntoni ukuze silale kakuhle?
Oku kubizwa ngokuba kukukhulisa imikhwa emihle yokulala. Le mikhwa ibaluleke ngokulinganayo kumntu onesifo sokudakumba nakwabo bangenayo. Makhe sijonge ukuba zeziphi ezi mikhwa.
| Kwenziwe ntoni | Kutheni oko kubalulekile? |
|---|---|
| 1. Yakha le mikhwa emini | |
| Phuma emini: Zive ugcakamele elangeni emini. | Ukukhanya kwelanga kunceda ukugcina isigqi sendalo somzimba wethu sokulala nokuvuka. |
| Zilolonge yonke imihla: Zilolonge kusasa okanye emini. | Ukuzilolonga kunokukunceda ulale ngcono ebusuku, kodwa kuphephe ukuzilolonga iiyure ezimbalwa ngaphambi kokuba ulale. |
| Yitya ukutya ngexesha elinye: Yitya ngexesha elifanayo yonke imihla. | Kuphephe ukutya ukutya okuneziqholo, okunobunzima xa sele usondele ixesha lokulala. |
| Nciphisa ixesha lokulala emini: Ukuba ulala emini, yinciphise ibe yimizuzu engama-20-30. | Ukulala ebusuku kakhulu kunokuphazamisa ubuthongo bakho ebusuku. |
| Ziphephe i-caffeine, utywala, kunye nokutshaya. | Ezi zinto zinefuthe elibi ngqo ebuthongweni bakho. |
| 2. Lungisa igumbi ukuze ulale kamnandi | |
| Igumbi lokulala lokulala kuphela: Linganisela igumbi lokulala lokulala kunye nemisebenzi yesondo kuphela. | Yeka ukwenza izinto ezifana nokusebenza nokubukela iTV usegumbini lakho. |
| Susa izixhobo ze-elektroniki: Susa izinto ezifana neTV, ifowuni, kunye nelaptop egumbini. | Ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kuphazamisa amanqanaba e-melatonin, i-hormone ebalulekileyo ebuthongweni. |
| Gcina igumbi lithule. | Ingxolo yangaphandle iphazamisa ubuthongo. |
| Gcina igumbi limnyama: Sebenzisa amakhethini aqinileyo. | Ubumnyama bunceda ekuveliseni i-hormone i-melatonin. |
| 3. Yenza ezi zinto ngokulandelelana kwazo ngaphambi kokuba ulale | |
| Hlala ulala ixesha elizeleyo: Lala uvuke ngexesha elinye, nokuba ngeempelaveki. | Oku kunceda ukugcina iwotshi yomzimba ngendlela ecwangcisiweyo. |
| Zibekele iyure yokuzola: Zola ingqondo yakho iyure ngaphambi kokuba ulale. | Hlamba ngamanzi afudumeleyo, mamela umculo othomalalisayo, funda incwadi. |
| Musa ukuthetha ngezinto ezibangela uxinezeleko. | Ukuthetha ngeengxaki ngaphambi kokuba ulale kunokwenza ingqondo yakho idideke ngakumbi. |
| Ziqhelise iindlela zokuphumla. | Ungayithomalalisa ingqondo ebalekayo ngezinto ezifana nokucamngca kunye nokuzilolonga ngokuphefumla nzulu. |
Umyalezo Wokuya Ekhaya
- Ukulala nokudakumba ziimeko ezimbini ezihambelana kakhulu. Enye ichaphazela enye.
- Ukungalali kakuhle kunokwenza ukudakumba kube mandundu kwaye kunciphise impendulo yonyango.
- Ukukhulisa imikhwa emihle yokulala kutyalo-mali olukhulu kwimpilo yakho yengqondo.
- Eyona nto ibalulekileyo kukugcina le mikhwa (ukungaguquguquki) . Ukulala nokuvuka ngaxeshanye kubaluleke kakhulu.
- Ukuba ukufumanisa kunzima ukuzilawula wedwa ezi zinto, ungaze ube neentloni. Qiniseka ukuba uthetha nogqirha wakho ukuze akunike icebiso.
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