Ingabe uyajikajika uma ulala ebusuku ungalali? Noma uyavuka ngemva kwesikhashana? Lena inkinga enkulu kubantu abaningi. Ngakho-ke namuhla, ake sixoxe ngezinye izindlela zokwelapha ezingasiza ngalezi zinkinga zokulala, ngaphezu kwemithi enikezwe udokotela waseNtshonalanga.
Yiziphi lezi zindlela zokwelapha ezihlukile?
Kalula nje, sibiza ukwelashwa "okunye" noma "okuhambisanayo" ngokuthi yilawo angasetshenziswa kakhulu kwezokwelapha zaseNtshonalanga. Lokhu kufaka phakathi izinguquko zokudla, ukuzivocavoca, ukuqeqeshwa kwengqondo, kanye nezinguquko zendlela yokuphila. Izibonelo zifaka phakathi i-acupuncture, i-yoga, ukuzindla, ukubhucungwa, kanye nemithi yamakhambi.
Igama elithi "ukwengeza" lisho ukuthi lezi zindlela zokwelapha zisetshenziswa kanye nemithi enqunywe udokotela wakho. Kodwa-ke, uma kukhulunywa "ngezinye izindlela" kusho ukuthi abanye abantu basebenzisa lezi esikhundleni semithi kadokotela. Kodwa khumbula, kubalulekile ukubonisana nodokotela wakho ngaphambi kokwenza noma yini.
Izithasiselo ezisiza ngokulala
Abanye abantu basebenzisa izithasiselo zemithi kanye nama-hormone ukwelapha ukuqwasha. Ake sibheke ukuthi ziyini.
Amakhambi Okwelapha
Nakuba lokhu kungokwemvelo, imiphumela yako ingahluka kumuntu nomuntu, futhi kusenocwaningo oluningi okufanele lwenziwe ngakho.
| Igama lesitshalo | Incazelo kanye nokusetshenziswa |
|---|---|
| I-Valerian | Impande iyasetshenziswa. Ezinye izifundo zisikisela ukuthi ingakusiza ukuthi ulale kalula futhi uhlale ulele isikhathi eside. Kodwa-ke, ukuphepha kwayo kanye nokusebenza kwayo kudingeka kuhlolwe kabanzi. |
| I-Chamomile kanye ne-Passionflower | Lezi zibhekwa njengezinsiza zokulala ezincane. Zingasiza ngezinkinga zokulala esikhathini esifushane. Kodwa-ke, ukuphepha kwazo kokusetshenziswa isikhathi eside akukaqinisekiswa ngokwezokwelapha. |
| Amanye amakhambi | Ama-hops, i-ginseng, kanye ne-lemon balm kuthiwa nakho kuhle ekulaleni. Emazweni afana neJalimane, uhulumeni uvumile amakhambi afana ne-valerian kanye nama-hops ezinkingeni zokulala. Kodwa-ke, kusenocwaningo oluncane lwesayensi ngalokhu. |
Okubaluleke kakhulu, lezi zithako zemithi zingasebenzisana neminye imithi oyithathayo. Ngakho-ke, ungathathi into efana nale ngaphandle kokukhuluma nodokotela wakho.
Kuyini iMelatonin?
I-Melatonin iyi-hormone ekhiqizwa ngokwemvelo yi-pineal gland ebuchosheni bethu. Kalula nje, i-melatonin ilawula isigqi somzimba wethu, esilawula ukulala kwethu nokuvuka kwethu.
Izifundo zibonise ukuthi izithasiselo ze-melatonin zingaba usizo ezinkingeni zokulala, ikakhulukazi lezo ezibangelwa ukulibala kokuhamba komoya. Nakuba imiphumela emibi kubikwa ukuthi mincane, ucwaningo lusadingeka ngemiphumela yokusetshenziswa isikhathi eside.
Ingabe i-acupuncture iyasiza ngokulala?
Ukwelashwa nge-acupuncture uhlobo lomuthi wendabuko waseShayina oluhilela ukufaka izinaliti ezincane kakhulu ezindaweni ezithile emzimbeni. Ngezinye izikhathi lokhu kuhlanganiswa nenani elincane lokuvuselela kagesi noma ukushisa okuvela emakhambini avuthayo. Kukholakala ukuthi lokhu kungathinta imisebenzi yomzimba.
Izifundo eziningana ezincane zibonise imiphumela ethembisayo ekusebenzeni kahle kwe-acupuncture ekuqwashiseni, kodwa kudingeka ucwaningo olwengeziwe.
Ukuphumula Nokuzindla
Cabanga nje, ungalala kanjani uma ikhanda lakho lihlala ligijima ngemicabango futhi imisipha yakho izizwa iqinile lapho uya embhedeni? Yilokho lezi zindlela ezingakusiza ngakho.
Amasu anjengokuphumula kwemisipha okuqhubekayo kanye nokuzindla aboniswe ukuthi asebenza kahle kakhulu ekwelapheni ukungakwazi ukulala. Lawa masu angafundwa yinoma ubani. Kodwa-ke, kuthatha amasonto amaningana ukuzijwayeza ukuze uwaqonde kahle futhi asebenze kahle ekukusizeni ulale.
Ucwaningo luye lwathola nokuthi ukuzindla kwandisa ukukhiqizwa komzimba kwe-hormone i- melatonin, esiza ekulaleni.
Ingabe ukuvivinya umzimba kuyathuthukisa ukulala?
Yebo, nakanjani! Ukuvivinya umzimba njalo kuthuthukisa ikhwalithi yokulala. Lokhu kuzuzisa kakhulu intsha kanye nabantu abadala.
Izifundo zakamuva zikhombisile ukuthi ngisho nokuzivocavoca okuthambile njenge-Tai Chi kungathuthukisa ikhwalithi yokulala kubantu abadala. I-yoga yaseTibet nayo itholakale isiza ngezinkinga zokulala ezigulini ezinomdlavuza.
Kodwa nansi into ebaluleke kakhulu okufanele uyikhumbule: Kufanele uqede ukuzivocavoca okungenani amahora amathathu kuya kwamane ngaphambi kokulala. Uma uvivinya umzimba kakhulu futhi usondele isikhathi sokulala, kungaphazamisa ubuthongo bakho.
Qaphela lapho usebenzisa ezinye izindlela zokwelapha!
Ungacabangi ukuthi lokhu kwelashwa 'kungokwemvelo' ngoba nje kuphephile. Imikhiqizo yamakhambi, ikakhulukazi, ingasebenzisana neminye imithi ongase uyithathe. Ngakho cabanga ngokucophelela ngalezi zici ngaphambi kokuqala lezi zinto.
- Khuluma nodokotela wakho njalo. Yazisa udokotela wakho ngaphambi kokuqala noma yikuphi ukwelashwa okuhlukile okufana nalokhu. Futhi, mtshele ukuthi yiziphi izindlela zokwelapha ezihlukile ozisebenzisayo njengamanje.
- Qaphela imiphumela emibi. Uma uzwa isicanucanu, ukuhlanza, ukushaya kwenhliziyo okusheshayo, uhudo, noma ukuqubuka kwesikhumba, yeka ukuthatha umkhiqizo wamakhambi bese wazisa udokotela wakho ngokushesha.
- Ungakhohliswa yizikhangiso. Ungagcini nje ngokukholelwa kukho konke okuzwayo ezikhangisweni mayelana nemikhiqizo yamakhambi. Hlala ufuna imithombo yolwazi enesisekelo sesayensi.
- Qaphela lapho ukhetha imikhiqizo. Khetha imikhiqizo enedumela elihle nokuthembeka kuphela. Futhi, qiniseka ukuthi ilebula lisho ngokucacile igama lesitshalo (kufaka phakathi igama laso lesayensi), igama nekheli lomkhiqizi, inombolo yebhetshi, usuku lokuphelelwa yisikhathi, umthamo, kanye nanoma yimiphi imiphumela emibi engaba khona.
Umlayezo Wokuya Nawe Ekhaya
- Khuluma nodokotela wakho njalo ngaphambi kokuzama noma yiluphi uhlobo lokwelashwa oluhlukile lwezinkinga zokulala.
- Ukuthi into "ingokwemvelo" akusho ukuthi "iphephile ngokuphelele." Kungaba nemiphumela emibi kanye nokusebenzisana neminye imithi.
- Izithasiselo zamakhambi zingase zihlangane ngendlela eyingozi neminye imithi oyithathayo, ngakho qiniseka ukuthi utshela udokotela wakho ngakho konke okuthathayo.
- Ukuzindla, amasu okuphumula, kanye nokuvivinya umzimba njalo kuyizindlela ezimbili eziphephile nezisebenza kahle kakhulu zokuthuthukisa ikhwalithi yokulala.
- Uma uthenga imikhiqizo yamakhambi, funda ilebula ngokucophelela bese uthenga kuphela emthonjeni othembekile.
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