izindaba

Izingubo zokulala ezinesisindoziye zanda ngokuthandwa eminyakeni yamuva nje, hhayi nje kuphela njengesengezo esithambile emibhedeni, kodwa njengethuluzi elingaba khona lokuthuthukisa impilo yengqondo. Njengoba zigcwele izinto ezifana nobuhlalu beglasi noma ama-pellet epulasitiki, lezi zingubo zokulala zenzelwe ukunikeza ingcindezi emnene, elinganayo emzimbeni. Lo muzwa uvame ukubizwa ngokuthi “ingcindezi yokuthinta okujulile” futhi uhlotshaniswa nezinzuzo ezahlukahlukene zempilo yengqondo. Kodwa izingubo zokulala ezinesisindo zishintsha kanjani impilo yakho yengqondo? Ake sihlole isayensi nobufakazi obungemuva kwalokhu kusungula izinto okusha okududuzayo.

Isayensi ngemuva kwezingubo zokulala ezinesisindo

Izingubo zokulala ezinesisindo zisebenza ngokucindezela okujulile kokuthintana (i-DTP), uhlobo lokufakwa kwemizwa okuye kwabonakala kuthulisa uhlelo lwezinzwa. I-DTP ifana nomuzwa wokugonwa noma wokugonwa futhi ingabangela ukukhishwa kwama-neurotransmitter njenge-serotonin ne-dopamine. Lawa makhemikhali aziwa ngokuthuthukisa isimo sengqondo nokukhuthaza umuzwa wenhlalakahle. Ngaphezu kwalokho, i-DTP inganciphisa amazinga e-cortisol (i-hormone yokucindezeleka), ngaleyo ndlela inciphise ukukhathazeka nokucindezeleka.

Yehlisa ukukhathazeka nokucindezeleka

Enye yezinzuzo ezibhalwe kahle kakhulu zezingubo zokulala ezinesisindo yikhono lazo lokunciphisa ukukhathazeka nokucindezeleka. Ucwaningo olushicilelwe kuyi-Journal of Sleep Medicine and Disorders luthole ukuthi ama-63% abahlanganyeli azizwa engakhathazeki kakhulu ngemva kokusebenzisa ingubo yokulala enesisindo. Ukucindezela okuthambile kungasiza ekuqiniseni umzimba, kwenze kube lula ukuphumula nokukhulula imicabango yokukhathazeka. Kulabo abahlushwa ukukhathazeka okungapheli noma izimo ezihlobene nokucindezeleka, ukwengeza ingubo yokulala enesisindo emisebenzini yabo yansuku zonke kungaba yinto eshintsha kakhulu.

Thuthukisa ikhwalithi yokulala

Ukulala nempilo yengqondo kuhlobene kakhulu. Ukungalali kahle kungabhebhethekisa izinkinga zempilo yengqondo, kuyilapho ukulala kahle kungathuthukisa kakhulu lezi zinkinga. Kuye kwabonakala sengathi izingubo zokulala ezinesisindo zithuthukisa ikhwalithi yokulala ngokukhuthaza ukuphumula nokunciphisa ukuvuka ebusuku. I-DTP enikezwa yingubo ingasiza ekulawuleni umjikelezo wokulala nokuvuka komzimba, okwenza kube lula ukulala nokuhlala ulele. Kubantu abahlushwa ukungakwazi ukulala noma ezinye izinkinga zokulala, lokhu kungaholela ekuphumuleni ebusuku kanye nempilo yengqondo engcono iyonke.

Ukuqeda izimpawu zokucindezeleka

Ukucindezeleka kungenye indawo lapho ingubo enesisindo ingenza umehluko omkhulu khona. Ukukhishwa kwe-serotonin ne-dopamine okubangelwa yi-DTP kusiza ukuphakamisa isimo sengqondo nokulwa nemizwa yokudabuka nokuphelelwa yithemba. Nakuba ingubo enesisindo ingeyona indawo yokwelashwa kochwepheshe, ingaba ithuluzi eliwusizo elihambisanayo ekuphatheni izimpawu zokucindezeleka. Abasebenzisi abaningi babika ukuthi bazizwa bezinzile futhi bengacindezelekile kakhulu ngemva kokufaka ingubo enesisindo emisebenzini yabo yansuku zonke.

Ukusekela i-Autism ne-ADHD

Izifundo zithole nokuthi izingubo zokulala ezinesisindo zingaba usizo kubantu abane-autism spectrum disorder (ASD) kanye ne-attention deficit hyperactivity disorder (ADHD). Imiphumela yokuzola ye-DTP isiza ukunciphisa ukugcwala kwezinzwa futhi ithuthukise ukugxila nokugxila. Ezinganeni nakubantu abadala abanalezi zimo, ingubo yokulala enesisindo inganikeza umuzwa wokulondeka nokuzinza, okwenza kube lula ukubhekana nezinselele zansuku zonke.

Ukuzindla ngempilo yangempela

Ubufakazi besayensi buyathandeka, kodwa ubufakazi bangempela bunezela olunye ungqimba lokwethembeka ezinzuzweni zezingubo zokulala ezinesisindo. Abasebenzisi abaningi babelane ngolwazi lwabo oluhle, bephawula ukulala okuthuthukisiwe, ukukhathazeka okunciphile, kanye nemizwa eyandisiwe yenhlalakahle. Lezi zindaba zomuntu siqu ziqokomisa amandla okuguqula izingubo zokulala ezinesisindo empilweni yengqondo.

Ngokufigqiwe

Izingubo zokulala ezinesisindoaziyona nje into ethandwayo; ziyithuluzi elisekelwa yisayensi elinganikeza izinzuzo ezibalulekile zempilo yengqondo. Kusukela ekunciphiseni ukukhathazeka nokucindezeleka kuya ekuthuthukiseni ikhwalithi yokulala nokunciphisa izimpawu zokucindezeleka, ukucindezela okumnene kwengubo enesisindo kungenza umehluko. Nakuba zingeyona ikhambi, zingaba isengezo esiwusizo esulweni eliphelele lempilo yengqondo. Uma ubhekene nezinkinga zempilo yengqondo, zama ingubo enesisindo.