Izingubo zokulala ezinesisindosezithandwa kakhulu eminyakeni yamuva nje, futhi ngesizathu esihle. Lezi zingubo zokulala ezinkulu nezifudumele azigcini nje ngokufudumele futhi zikhululekile kodwa futhi zinikeza izinzuzo eziningi, zithuthukisa kakhulu ikhwalithi yokulala. Lokhu kuba yinto ebiza kakhulu futhi ewusizo uma kuhlanganiswa nengubo yokulala ekhuluphele eyenziwe ngokwezifiso kanye nomcamelo.
Izingubo zokulala ezinesisindo zenzelwe ukunikeza umzimba ukucindezela okuthambile, okulingisa umuzwa wokugonwa.Lokhu kucindezeleka okujulile kusiza ekunciphiseni ukukhathazeka nokukhuthaza ukuphumula, okwenza kube lula ukulala. Izifundo zibonise ukuthi ukusebenzisa ingubo enesisindo kungandisa amazinga e-serotonin kanye ne-melatonin kuyilapho kunciphisa amazinga e-cortisol ye-hormone yokucindezeleka. Lokhu kulinganisela kwamakhemikhali kubalulekile ukuze ulale kahle ebusuku.
Uma uzisonga ngendwangu esindayo,ingubo enesisindo, isisindo sinomphumela wokuzola, sisiza ukuzola isimiso sezinzwa. Lokhu kuzuzisa kakhulu abantu abahlushwa ukungakwazi ukulala, ukukhathazeka, noma ezinye izinkinga zokulala. Ukwanga okukhululekile kwengubo esindayo kuthumela isignali yokuphumula emzimbeni, okwenza kube lula ukulala.
Ngaphandle kwezinzuzo zokwelapha zezingubo zokulala ezinesisindo, ubuhle bezingubo zokulala zezingane ezilukiwe ezenziwe ngokwezifiso kanye nemicamelo akunakuphikwa. Lezi zinto ezinhle ezenziwe ngezandla azigcini nje ngokuphakamisa imihlobiso yekamelo lokulala kodwa futhi zengeza induduzo eyengeziwe. Indwangu yekotini ethambile, ephefumulayo ifanelekela zonke izinkathi zonyaka, iqinisekisa ukuthi uhlala ufudumele futhi ukhululekile ngaphandle kokushisa ngokweqile. Ukuthungwa kwezingubo zokulala okulukiwe okulukiwe kunezela ukuthungwa nokufudumala, kudala indawo yokulala ethokomele nenokuthula.
Ngaphezu kwalokho, ukuguquguquka kwalezi zingubo zokulala nemicamelo kuzenza zifaneleke ukuze zenziwe ngokwezifiso. Ungakhetha imibala, amaphethini, nosayizi ohambisana nesitayela sakho kanye nezintandokazi zakho. Lokhu kwenza ngokwezifiso akugcini nje ngokwenza indawo yakho yokulala ikhange kakhulu kodwa futhi kukusiza ukuthi udale indawo ezolile ekhuthaza ukuphumula nokuphumula.
Uma ukhetha ingubo enesisindo, qiniseka ukuthi ukhetha isitayela esifanelana nesisindo somzimba wakho. Ngokuvamile, ingubo kufanele ibe nesisindo esingaba ngu-10% wesisindo somzimba wakho. Lokhu kuqinisekisa ingcindezi efanele ukuze uthole isipiliyoni sokulala esikhululekile. Ukuyisebenzisa kanye nomcamelo wengane othungwe ngokwezifiso kungathuthukisa induduzo, kunikeze ukwesekwa kwekhanda nentamo ngesikhathi sokulala.
Ngamafuphi, ukwengeza ingubo enesisindo ebuthongweni bakho kungathuthukisa kakhulu ikhwalithi yokulala. Umphumela oduduzayo wokucindezeleka okujulile, kuhlanganiswe nomuzwa wokunethezeka wengubo enemicamelo eyenziwe ngokwezifiso, kudala indawo ekahle yokuphumula nokuphumula. Ukutshala imali kulezi zinto ezibalulekile zokulala kungashintsha ikamelo lakho lokulala libe yindawo ekhululekile, okukuvumela ukuthi ujabulele ubuthongo obujulile nobuphelele. Kungakhathaliseki ukuthi ufuna ukuqeda ukukhathazeka, ukuthuthukisa amaphethini akho okulala, noma umane ujabulele ubuthongo obuhle ebusuku, ingubo enesisindo iyisengezo esiwusizo ezimpahla zakho zokulala.
Isikhathi sokuthunyelwe: Novemba-10-2025