Ingabe nawe uyajika uma ulala ebusuku ungalali? Noma uvuka ekuseni ungaphinde ulale? Mhlawumbe unesimo esiphambene nalokhu. Okusho ukuthi, uzizwa sengathi awutholi ubuthongo obanele kungakhathaliseki ukuthi ulele kangakanani. Ngemuva kwalezi zinkinga zokulala, kungase kube nesimo sengqondo esibizwa ngokuthi ukucindezeleka. Kukhona ukuxhumana okuqinile phakathi kwalezi zinto ezimbili. Ake sixoxe ngakho namuhla.
Ngakho-ke, kuyini ukuhlobana phakathi kwalezi zinkinga zokulala nokucindezeleka?
Kalula nje, ukungakwazi ukulala kuwuphawu olukhulu lokucindezeleka. Ngokufanayo, abanye abantu bangase balale isikhathi esingaphezu kwalokho okufanele balale lapho becindezelekile. Ukuzizwa belele emini kungenye yezimpawu zokucindezeleka.
Kodwa lokhu akusho ukuthi wonke umuntu onezinkinga zokulala unokucindezeleka. Ukungalali kuyinkinga evamile kakhulu emhlabeni. Kodwa-ke, ukungakwazi ukulala kungenza ukucindezeleka kube kubi nakakhulu. Futhi, inkinga yokulala isikhathi eside iyinkomba ebalulekile yokuphenya ukuthi umuntu unesifo sokucindezeleka yini.
Nakuba ukuba nenkinga yokulala kungabangeli ukucindezeleka, ukungalali ngokwanele kungenza izimpawu zokucindezeleka zibe zimbi kakhulu.
Ngakho-ke kuyini lokhu kucindezeleka?
Ukucindezeleka kuyisifo sengqondo. Akuyona nje umuzwa wokudabuka esiwuzwayo ngezikhathi ezithile. Umuntu ocindezelekile ubhekana nezinkathi ezinde zosizi olungabekezeleleki, ukuphelelwa yithemba, imizwa yokungabi nalutho , kanye nokungabi namandla. Izimpawu zomzimba ezihambisana nale mizwa zingenza kube nzima ukusebenza kahle empilweni yansuku zonke.
Kungani ukulala kahle kubaluleke kangaka kithi?
Ukulala kahle ebusuku kuyinqubo evuselela futhi ilungise umzimba nengqondo yethu. Kufana nokushaja ifoni. Uma singalali ngokwanele, ukucindezeleka kwethu, intukuthelo, nokukhathazeka kuyakhula.
Cabanga nje, uma ungalali ngokwanele, uzizwa ukhathele usuku lonke. Awuzizwa sengathi ufuna ukuzivocavoca ngoba ukhathele. Uma ungazivivinyi, impilo yakho yomzimba iyawohloka. Ngale ndlela, ubanjwa umjikelezo omubi wokungazivocavoci nezinkinga zokulala . Lokhu kwandisa izinkinga zomzimba nezengqondo.
Kuyini ngempela ukungakwazi ukulala?
Ukungalali kahle ukungakwazi ukulala, ukuvuka njalo, noma ukungakwazi ukubuyela ebuthongweni. Lesi simo sivame kakhulu ezifweni zengqondo ezifana nokucindezeleka. Ukucindezeleka kubangela imizwa yokudabuka, ukukhathazeka, kanye nokungaphumuli okuvimbela ingqondo yakho ukuba ingalali. Ukucabanga kugcina ingqondo yakho isebenza futhi kukuvimbele ukuthi ulale.
Ungazisingatha kanjani lezi zinkinga zokulala nokucindezeleka?
Ukwelashwa kokucindezeleka kuncike ebunzimeni besifo. Ngokuvamile, inhlanganisela yokwelapha ngokukhuluma (psychotherapy) kanye nemithi (imithi yokucindezeleka) isebenza kahle kakhulu.
Nakuba imithi ingasiza ekunciphiseni izimpawu zakho zokucindezeleka nokukhathazeka, ukwelashwa ngenkulumo kungakusiza ukuthuthukisa amakhono okubhekana nesimo futhi kushintshe umbono wakho ongemuhle ngempilo. Kungakusiza futhi ufunde izindlela zokukusiza ulale.
Into ebaluleke kakhulu ukuthi, uma unenkinga efana nale, ubone udokotela wakho bese ukhuluma naye esikhundleni sokuhlupheka wedwa.
Izinhlobo zemithi esetshenziselwa ukwelashwa
Udokotela angase akunikeze imithi ehlukahlukene yokucindezeleka nezinkinga zokulala. Ungalokothi usebenzise le mithi ngaphandle kweseluleko sezokwelapha. Nazi izibonelo ezimbalwa okufanele uziqaphele.
| Imithi yokusiza ngokucindezeleka nokulala | |
|---|---|
| Isigaba Sezidakamizwa | Izibonelo namanothi |
| I-SSRI (Ama-Selective Serotonin Reuptake Inhibitors) | Isibonelo: i-Fluoxetine, i-Sertraline, i-Escitalopram. Nakuba lezi zisebenza kahle kakhulu ekucindezelekeni, kungathatha amasonto ambalwa ukubona imiphumela. Zingase futhi zandise ukungakwazi ukulala ekuqaleni. |
| Ama-Tricyclic Antidepressants | Isibonelo: I-Amitriptyline, i-Nortriptyline. Lezi izinhlobo zemithi ezindala kakhulu. |
| I-SNRI (Ama-Serotonin/Norepinephrine Reuptake Inhibitors) | Isibonelo: i-Duloxetine, i-Venlafaxine. |
| Ama-Antidepressant Aqeda Ukucindezeleka | Isibonelo: I-Mirtazapine, i-Trazodone. Lokhu kubangela ukozela, ngakho-ke kuvame ukunikezwa abantu abanenkinga yokungalali. |
| Amaphilisi okulala (hypnotics) | Izibonelo: I-Zolpidem (Ambien), i-Eszopiclone (Lunesta). Lezi zisetshenziselwa ukwelapha ukungakwazi ukulala ngesikhathi esifushane futhi kufanele zithathwe kuphela ngaphansi kokuqashwa okuseduze kukadokotela. |
Izinto ongazenza wena ukuze uthuthukise ubuthongo bakho (Amathiphu Okuhlanzeka Kokulala)
Kanye nokwelashwa, izinguquko ezincane endleleni yakho yokuphila zingathuthukisa kakhulu ikhwalithi yokulala kwakho. Lokhu sikubiza ngokuthi 'Ukuhlanzeka Kokulala'.
- Ngaphambi kokulala, sula ingqondo yakho. Zindla, ulalele umculo ophumuzayo, noma ufunde incwadi. Esikhundleni sokukhathazeka ngalokho okufanele ukwenze kusasa, kubhale phansi ephepheni bese ulibeka eceleni.
- Ukuzivocavoca, kodwa hhayi eduze kakhulu nesikhathi sokulala. Ukuzivocavoca nsuku zonke kungakusiza ulale kangcono. Kodwa gwema ukuzivocavoca amahora ambalwa ngaphambi kokulala.
- Ungabheki ifoni yakho, ithebhulethi, noma i-TV ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa yilezi zixhobo kunciphisa ukukhiqizwa kwe-melatonin, i-hormone etshela ubuchopho bethu ukuthi bulale.
- Lawula imicabango yakho. Izinto ezifana nokuphefumula okujulile noma i-yoga zingakusiza ukuthi uzole ingqondo yakho futhi ulale kalula.
- Gwema ikhofi, itiye, utshwala, nogwayi ngemva kwamabili. Lezi yizinto ezivuselelayo eziphazamisa ubuthongo.
- Ungajiki embhedeni. Uma ungakwazi ukulala ngemva kwemizuzu engaba ngu-20, phuma embhedeni, uye kwelinye ikamelo, wenze okuthile okuphumuzayo. Njengokufunda incwadi noma ukulalela ingoma ethambile. Buyela embhedeni kuphela uma uzizwa ulele.
- Sebenzisa umbhede wakho kuphela uma ulala futhi wenza ucansi. Yeka ukubuka i-TV noma ukusebenza embhedeni. Ingqondo yakho izofunda ukuthi umbhede uyindawo yokulala.
- Gcina ikamelo lakho lokulala lipholile, limnyama, futhi lithule. Sebenzisa amakhethini acima ugesi uma kudingeka. Sebenzisa ama-earplug uma umsindo uyinkinga.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqinile phakathi kwezinkinga zokulala nokucindezeleka. Ngaphezu kokungalali, ukulala ngokweqile kungaba uphawu lokucindezeleka.
- Lesi simo singalapheka ngokuphelele ngokwelashwa, ngakho-ke ungazihluphi wedwa, khuluma nomuntu omethembayo.
- Into ebaluleke kakhulu ukubona udokotela wakho bese ucela iseluleko. Kubalulekile ukuthola ukuxilongwa okunembile kanye nohlelo lokwelashwa.
- Ngaphezu kokwelashwa ngemithi, izinguquko ezilula endleleni yakho yokuphila kanye nemikhuba yakho yokulala (ukuhlanzeka kokulala) kungenza umehluko omkhulu.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho