izindaba

Eminyakeni yamuva nje, amablanketi anesisindo athole ukuthandwa ngenxa yekhono lawo lokunikeza imiphumela yokuzola nokududuza. Phakathi kwazo zonke izinhlobo, amablanketi anesisindo avelele njengezesekeli zemfashini kanye nezinsiza zokwelapha. Lesi sihloko sizohlola izici, izinzuzo, kanye nokusetshenziswa kwamablanketi anesisindo, sigxile ekhonweni lawo lokukhuthaza ukuphumula, ukuthuthukisa ikhwalithi yokulala, kanye nokunciphisa izimpawu zokukhathazeka nokucindezeleka.

Yenza ingubo enesisindo:

Izingubo zokulala ezinesisindohlanganisa izimfanelo ezimbili ezihlukile: isisindo kanye nokuthungwa okujiyile. Isisindo sitholakala ngokusabalalisa ngokulinganayo ubuhlalu bepulasitiki noma beglasi phezu kwengubo. Ukuthungwa okujiyile kubhekisela ekusebenziseni imicu ejiyile, ethambile, emikhulu ukudala umuzwa othambile nokhululekile. Ukuhlanganiswa kwalezi zici ezimbili kuphumela kokuhlangenwe nakho okunethezekile nokukhululekile.

Izinzuzo zezingubo zokulala ezinesisindo:

2.1 Thuthukisa ikhwalithi yokulala:

Ukucindezela okuthambile okwenziwa yingubo enesisindo kunganikeza umuzwa wokulondeka nokuphumula. Lokhu kucindezeleka kukhipha i-serotonin, i-neurotransmitter elawula isimo sengqondo, kanye ne-melatonin, i-hormone ekhuthaza ukulala. Umphumela uba ukulala okujulile nokuphumula kakhudlwana, okwenza izingubo ezinesisindo zibe ithuluzi elibalulekile kulabo abahlushwa ukungakwazi ukulala noma ezinye izinkinga zokulala.

2.2 Nciphisa ukukhathazeka nokucindezeleka:

Isisindo kanye nokuthungwa kwengubo enesisindo kulingisa umuzwa wokugona okufudumele. Lokhu kucindezela okumnene kusiza ekuvuseleleni impendulo yemvelo yomzimba yokuphumula, kunciphisa amazinga okukhathazeka kanye nokucindezeleka. Abasebenzisi abaningi babika ukwehla kwesilinganiso senhliziyo kanye nomfutho wegazi lapho besebenzisa ingubo enesisindo, okuholela ekuzizweni okuzolile nokuzola.

2.3 Thuthukisa ukunaka nokugxila:

Ucwaningo luthole ukuthi ingcindezi yokuthinta okujulile enikezwa yingubo enesisindo ingakhuphula ukukhishwa kwe-dopamine kanye ne-serotonin ebuchosheni. Lawa ma-neurotransmitter abalulekile ekulawuleni isimo sengqondo, ukugxila, kanye nokunaka. Ngakho-ke, ukusebenzisa ingubo enesisindo kungabazuzisa abantu abanesifo sokuntuleka kokunaka (ADHD) noma i-autism spectrum disorder (ASD) ngokuthuthukisa ukunaka kanye namakhono okuqonda.

Sebenzisa ingubo enesisindo:

Ukuguquguquka kwezingubo zokulala ezinesisindo kuzenza zifanelekele izindawo ezahlukahlukene nemisebenzi. Kungakhathaliseki ukuthi zisetshenziswa embhedeni, kusofa noma esihlalweni, zinikeza induduzo nokuphumula nganoma yisiphi isikhathi. Ngaphezu kwalokho, ukuthungwa okujiyile kwengubo kunezela ukufudumala nesitayela kunoma iyiphi indawo yokuhlala. Ingasetshenziswa futhi ngesikhathi sokuzindla noma imikhuba ye-yoga ukuze kujuliswe imiphumela yokuzola nokuthuthukisa ukucabanga.

Ngokufigqiwe:

Izingubo zokulala ezinesisindoAkugcini nje ngokuhlinzeka ngolwazi olukhululekile nolunethezekile, kodwa futhi kuza nezinzuzo eziningi zokwelapha. Amandla ayo okukhuthaza ukuphumula, ukuthuthukisa ikhwalithi yokulala, kanye nokunciphisa izimpawu zokukhathazeka nokucindezeleka kuyenza ibe usizo olubalulekile kuwo wonke umuntu ofuna indawo ethokomele neduduzayo. Tshala imali engutsheni enesisindo futhi uzothola ukuthi ingaletha impumuzo enkulu nokuzola empilweni yakho.