Izingubo zokulala ezinesisindo ziye zaqhuma ekudumeni eminyakeni yamuva nje, futhi akumane nje kwaqondana. Lezi zingubo zokulala zokwelapha zenzelwe ukunikeza ingcindezi emnene emzimbeni, zilingisa umuzwa wokugona. Lesi sihloko siveza izizathu eziyishumi zokucabangela ukutshala imali kokukodwa.
1. Thuthukisa izinga lokulala
Enye yezinzuzo eziyinhloko zengubo enesisindo yikhono layo lokuthuthukisa izinga lokulala. Ukukhuthazwa kwengcindezi ejulile ekunikezayo kusiza ukwandisa amazinga e-serotonin ne-melatonin ngenkathi kwehlisa i-hormone yokucindezeleka i-cortisol. Le nhlanganisela iholela ebuthongweni obunokuphumula nokuphumula.
2. Yehlisa ukukhathazeka
Izingubo zokulala ezinesisindozivame ukutuswa kubantu abanokukhathazeka. Ukucindezela okumnene kungaba nomphumela wokuzola, kusize ukuthobisa isimiso sezinzwa. Abasebenzisi abaningi babika ukuzizwa begxilile futhi bevikelekile, behlisa kakhulu ukukhathazeka nengcindezi.
3. Ithuthukisa ukunaka nokugxilisa ingqondo
Kulabo abanenkinga yokunaka okufana ne-ADHD, ingubo enesisindo ingase ibe isiguquli segeyimu. Ukucindezela okujulile okuhlinzekwa ngengubo enesisindo kunganikeza umuzwa wokuzinza nokunethezeka, kusize ukuthuthukisa ukugxila nokugxilisa ingqondo, okwenza kube lula ukuhlala emsebenzini nokuphazamiseka kalula.
4. Ukukhulula imilenze engapheli syndrome
I-Restless Legs Syndrome (RLS) yisimo esikhungathekisayo esingaphazamisa ukulala. Izingubo zokulala ezinesisindo zingasiza ukukhulula izimpawu ngokunikeza isisindo esikhululekile esinciphisa ukunyakaza kwemilenze. Lokhu kungasiza abantu abane-RLS ukuthi bathole ubuthongo obanelisayo.
5. Ukulawula ubuhlungu
Abantu abanezimo zobuhlungu obungapheli njenge-fibromyalgia noma isifo samathambo bangathola ukukhululeka kwengubo enesisindo. Ukucindezela okumnene kungasiza ekunciphiseni ubuhlungu futhi kukhuthaze ukuphumula, okwenza kube lula ukubhekana nokungakhululeki.
Okunye
6. Ukusekelwa kwe-sensory processing disorder
Izingubo zokulala ezinesisindo zizuzisa kakhulu kulabo abanezinkinga zokucubungula izinzwa. Ukucindezela okujulile kwengubo enesisindo kusiza ukulawula okokufaka kwezinzwa, ukudala umuzwa wokuzola nokuvikeleka. Lokhu kuwusizo ikakhulukazi ezinganeni ezingase zizizwe zikhungethwe indawo ezikuyo.
7. Uhlu olubanzi lokusebenzisa
Izingubo zokulala ezinesisindo akuzona nje ezesikhathi sokulala. Angasetshenziswa ezimweni ezihlukahlukene, njengalapho uzindla, ubukele i-TV, noma ngenkathi usebenza. Ukuguquguquka kwazo kuzenza zibe isengezo esibalulekile kunoma isiphi isimiso sokuphumula, zinikeze induduzo lapho zidingeka.
8. Isiza ekulawuleni imizwa
Kubantu abanenkinga yokulawula imizwa yabo, izingubo zokulala ezinesisindo zingaba usizo. Umphumela wokupholisa wengubo enesisindo ungasiza ekulawuleni imizwa enzima, ubasize babhekane kalula nezimo ezicindezelayo futhi balondoloze ukulingana ngokomzwelo.
9. Ukuzijabulisa okunethezekile
Ngaphandle kwezinzuzo zabo zokwelapha, izingubo zokulala ezinesisindo nazo zinethezekile ngendlela emangalisayo. Ziza ngezinhlobonhlobo zezinto, imibala, kanye nemiklamo, okukuvumela ukuthi ukhethe evumelana nesitayela sakho. Isisindo esengeziwe sidala umuzwa ofudumele futhi othokomele, okuwenza abe isengezo esihle kakhulu kumbhede wakho.
10. Khuthaza ukuqaphela
Ukusebenzisa ingubo enesisindo kungakhuthaza ingqondo nokuphumula. Ukuthatha isikhashana ukuzisonga ngengubo enesisindo kungakukhumbuza ukuthi wehlise ijubane, uphefumule ujule, futhi ube khona ngaleso sikhathi. Lo mkhuba ungathuthukisa umuzwa wakho wenhlalakahle futhi ukhuthaze indlela yokuphila enempilo.
Ekuphetheni
Izingubo zokulala ezinesisindoinikeza izinzuzo eziningi, kusukela ekuthuthukiseni ikhwalithi yokulala kuya ekunciphiseni ukukhathazeka nokulawula isimo sengqondo. Ukuguquguquka nokunethezeka kwabo kubenza babe isengezo esibalulekile esimisweni sokuzinakekela sanoma ubani. Uma ucabanga ukuthenga ingubo enesisindo, amaphuzu angenhla angakusiza wenze isinqumo unolwazi. Yamukela ukunethezeka nokuphulukisa kwengubo enesisindo futhi uzwe umthelela wayo omuhle empilweni yakho.
Isikhathi sokuthumela: Aug-25-2025