Emzamweni wokuthola ubuthongo obuhle, abantu abaningi baphendukela ezingubeni ezinesisindo somzimba ukuze banelise isidingo sabo sokulala kangcono. Eminyakeni yamuva nje, lezi zingubo zokulala zithole ukuduma ngenxa yekhono lazo eliyingqayizivele lokunethezeka nokuphumula, okuholela ekulaleni okuzolile. Ake sihlole izinzuzo zokusebenzisa ingubo enesisindo nokuthi ingakusiza kanjani ukuthi ulale kangcono.
Izingubo zokulala ezinesisindongokuvamile agcwaliswa ngengilazi encane noma ubuhlalu bepulasitiki obusakazwa ngokulinganayo kuyo yonke ingubo. Isisindo esengeziwe sidala ingcindezi emnene, engapheli emzimbeni, efana nokugona okunethezekile noma i-swaddle. Lo muzwa waziwa ngokukhulula ama-neurotransmitters afana ne-serotonin ne-melatonin, akhuthaza ukuphumula nokulala. Ngokusebenzisa ingubo enesisindo esinzima, ungakwazi ngokwemvelo ukwandisa ukukhiqizwa kwakho kwalawa makhemikhali, okuholela ekugcineni ekulaleni okungcono.
Enye yezinzuzo eziyinhloko zokusebenzisa ingubo enesisindo yikhono layo lokunciphisa ukukhathazeka nokucindezeleka. Ukukhuthazwa kwengcindezi ejulile okuhlinzekwa ngengubo kusiza ukuthulisa isimiso sezinzwa futhi kwehlise amazinga e-cortisol (ihomoni yokucindezeleka). Lokhu kunenzuzo ikakhulukazi kulabo abahlushwa ukukhathazeka, ukuqwasha, noma ezinye izinkinga ezihlobene nokulala. Isisindo sengubo sidala umuzwa wokulondeka nokuthula okukudonsela esimweni sokuphumula okujulile.
Enye indlela esindayoizingubo zokulala ezinesisindoukuthuthukisa ukulala ngokunciphisa ukungahlaliseki kanye nokukhuthaza umuzwa wokuba nesisekelo. Isisindo sisiza ukuvimbela ukuphenduka ngokweqile ebusuku, okuholela ekuphazamisekeni okuncane kokulala. Lokhu kunenzuzo ikakhulukazi kulabo abanezimo ezinjenge-restless legs syndrome noma i-ADHD, njengoba kusiza ukulawula ukunyakaza kwabo futhi kubenza bahlale benganyakazi ubusuku bonke.
Ngaphezu kwalokho, kutholwe izingubo zokulala ezinesisindo esiwugqinsi zenza ngcono ikhwalithi yokulala ngokwandisa isikhathi sezigaba zokulala okujulile. Ukulala okujulile kubalulekile ukuze umzimba uphumule futhi ulungise izinqubo, kanye nokuqinisa inkumbulo. Ukucindezela okunikezwa ngengubo kusiza ukwandisa ubude balesi sigaba esibalulekile, okuholela ekuhlangenwe nakho kokulala okubuyisela nokubuyisela.
Ngaphezu kwalokho, lezi zingubo zokulala zibonise nemiphumela emihle ezigulini ezine-sensory processing disorder. Ukuphazamiseka kokucutshungulwa kwezinzwa kungaholela ebunzimeni bokuwa nokuhlala ulele ngenxa yokuzwela okukhulu kokushukumisayo. Isisindo nokuthungwa kwengubo ewugqinsi kunomphumela opholile futhi opholile, osiza labo abanezinzwa ezizwelayo ukuba baphumule futhi bathole ukulala okuzolile.
Kubalulekile ukuqaphela ukuthi ukukhetha usayizi ofanele nesisindo sengubo kubalulekile ukuze uthole ukulala okungcono kakhulu ngangokunokwenzeka. Ngokufanelekile, ingubo ewugqinsi kufanele ibe nesisindo esingamaphesenti ayishumi esisindo somzimba wakho. Lokhu kuqinisekisa ukuthi ingcindezi isatshalaliswa ngokulinganayo ngaphandle kokuzizwa ingaphezu kwamandla.
Sengiphetha, iwugqinsiingubo enesisindo ingashintsha imikhuba yakho yokulala. Ngekhono lazo lokunciphisa ukukhathazeka, ukukhuthaza ukuphumula kanye nokwenza ngcono ikhwalithi yokulala, akumangazi ukuthi lezi zingubo zokulala zidingeka kakhulu. Uma ulwa nezinkinga ezihlobene nokulala, noma ufuna nje ukuthuthukisa okuhlangenwe nakho kwakho kokulala, ukutshala imali ngengubo ewugqinsi enesisindo kungase kube yilokho kanye okudingayo ukuze ulale kahle ebusuku.
Isikhathi sokuthumela: Aug-07-2023