Izingubo zokulala ezinesisindo ziye zathandwa kakhulu eminyakeni yamuva nje, futhi akulona iphutha. Lezi zingubo zokulala zokwelapha zenzelwe ukunikeza ukucindezela okuthambile emzimbeni, okulingisa umuzwa wokugonwa. Lesi sihloko sichaza izizathu eziyishumi zokucabangela ukutshala imali kwenye.
1. Thuthukisa ikhwalithi yokulala
Enye yezinzuzo eziyinhloko zengubo enesisindo yikhono layo lokuthuthukisa ikhwalithi yokulala. Ukuvuselelwa okujulile okunikezayo kusiza ukwandisa amazinga e-serotonin ne-melatonin ngenkathi kunciphisa i-cortisol ye-hormone yokucindezeleka. Lokhu kuhlanganiswa kuholela ekulaleni okuphumuzayo nokuphumuzayo kakhudlwana.
2. Yehlisa ukukhathazeka
Izingubo zokulala ezinesisindokuvame ukunconywa kubantu abakhathazekile. Ukucindezela okuthambile kungaba nomphumela wokuzola, kusize ekuthokoziseni isimiso sezinzwa. Abasebenzisi abaningi babika ukuthi bazizwa bezinzile futhi bevikelekile, okunciphisa kakhulu ukukhathazeka nokucindezeleka.
3. Kuthuthukisa ukunaka nokugxila
Kulabo ababhekene nezinkinga zokunaka njenge-ADHD, ingubo enesisindo ingase ishintshe kakhulu. Ingcindezi ejulile enikezwa yingubo enesisindo inganikeza umuzwa wokuzinza nenduduzo, isize ekuthuthukiseni ukugxila nokugxila, okwenza kube lula ukuhlala emsebenzini futhi kungaphazamiseki kalula.
4. Ukuqeda i-restless legs syndrome
I-Restless Legs Syndrome (RLS) iyisimo esicasulayo esingaphazamisa ubuthongo. Izingubo zokulala ezinesisindo zingasiza ekunciphiseni izimpawu ngokunikeza isisindo esikhululekile esinciphisa ukunyakaza kwemilenze. Lokhu kungasiza abantu abane-RLS ukuthi balale kahle.
5. Ukuphathwa kobuhlungu
Abantu abanezimo zobuhlungu obungapheli njenge-fibromyalgia noma i-arthritis bangathola impumuzo ngengubo ende. Ukucindezela okuthambile kungasiza ekunciphiseni ubuhlungu futhi kukhuthaze ukuphumula, okwenza kube lula ukubhekana nokungakhululeki.
Okunye
6. Ukusekelwa kokuphazamiseka kokucubungula izinzwa
Izingubo zokulala ezinesisindo ziwusizo kakhulu kulabo abanezinkinga zokucubungula izinzwa. Ukucindezela okujulile kwengubo yokulala enesisindo kusiza ukulawula ukungena kwezinzwa, kudala umuzwa wokuzola nokulondeka. Lokhu kusiza kakhulu izingane ezingase zizizwe zikhungathekile yindawo ezikuyo.
7. Uhlu olubanzi lokusetshenziswa
Izingubo zokulala ezinesisindo azizona nje ezokulala. Zingasetshenziswa ezimweni ezahlukahlukene, njengasesikhathini sokuzindla, ngenkathi ubukele i-TV, noma ngisho nalapho usebenza. Ukuguquguquka kwazo kuzenza zibe yinto ebalulekile kunoma yimuphi umkhuba wokuphumula, zinikeze induduzo lapho kudingeka.
8. Kusiza ekulawuleni imizwa
Kubantu abanenkinga yokulawula imizwa yabo, izingubo zokulala ezinesisindo zingaba usizo. Umphumela wokuzola wengubo yokulala enesisindo ungasiza ekuphatheni imizwa enzima, ubasize babhekane kalula nezimo ezicindezelayo futhi balondoloze ibhalansi yemizwa.
9. Ukuzijabulisa okunethezekile
Ngaphandle kwezinzuzo zazo zokwelapha, izingubo zokulala ezinesisindo nazo zikhululekile kakhulu. Ziza ngezinto ezahlukene, imibala, kanye nemiklamo, okuvumela ukuthi ukhethe eyodwa efanela isitayela sakho. Isisindo esengeziwe sidala umuzwa ofudumele nokhululekile, okwenza zibe yinto ephelele yokulala kwakho.
10. Khuthaza ukunaka
Ukusebenzisa ingubo enesisindo kungakhuthaza ukucabanga nokuphumula. Ukuzinika isikhathi sokuzisonga ngengubo enesisindo kungakhumbuza ukuthi wehlise ijubane, uphefumule kakhulu, futhi ube khona ngaleso sikhathi. Lo mkhuba ungathuthukisa umuzwa wakho wenhlalakahle futhi ukhuthaze indlela yokuphila enempilo.
Ekuphetheni
Izingubo zokulala ezinesisindoZinikeza izinzuzo eziningi, kusukela ekuthuthukiseni ikhwalithi yokulala kuya ekunciphiseni ukukhathazeka nokulawula imizwa. Ukuguquguquka kwazo kanye nenduduzo kuzenza zibe yinto ebalulekile ohlelweni lokuzinakekela lwanoma ubani. Uma ucabanga ukuthenga ingubo enesisindo, amaphuzu angenhla angakusiza ukuthi wenze isinqumo esinolwazi. Yamukela induduzo kanye nezakhiwo zokuphulukisa zengubo enesisindo futhi uzwe umthelela wayo omuhle empilweni yakho.
Isikhathi sokuthunyelwe: Agasti-25-2025