Bezama ukulala kahle ebusuku, abantu abaningi baphendukela ezingodweni ezinkulu ezinesisindo ukuze banelise isidingo sabo sokulala kangcono. Eminyakeni yamuva nje, lezi zingubo ziye zathandwa ngenxa yekhono lazo eliyingqayizivele lokududuza nokuphumula, okuholela ekulaleni okuphumuzayo ebusuku. Ake sihlole izinzuzo zokusebenzisa ingubo enesisindo nokuthi ingakusiza kanjani ulale kangcono.
Izingubo zokulala ezinkulu ezinesisindongokuvamile zigcwele ubuhlalu obuncane beglasi noma bepulasitiki obusatshalaliswa ngokulinganayo kuyo yonke ingubo. Isisindo esengeziwe sidala ukucindezela okuthambile nokuqhubekayo emzimbeni, okufana nokugona noma ukusonga okufudumele. Lo muzwa waziwa ngokukhulula ama-neurotransmitter njenge-serotonin ne-melatonin, okukhuthaza ukuphumula nokulala. Ngokusebenzisa ingubo esindayo, ungakhulisa ngokwemvelo ukukhiqizwa kwakho kwala makhemikhali, okuholela ekugcineni ekulaleni okungcono.
Enye yezinzuzo eziyinhloko zokusebenzisa ingubo enesisindo yikhono layo lokunciphisa ukukhathazeka nokucindezeleka. Ukuvuselelwa kwengcindezi okujulile okunikezwa yingubo kusiza ukuzola uhlelo lwezinzwa futhi kwehlise amazinga e-cortisol (i-hormone yokucindezeleka). Lokhu kuwusizo ikakhulukazi kulabo abahlushwa ukukhathazeka, ukuqwasha, noma ezinye izinkinga ezihlobene nokulala. Isisindo sengubo senza umuzwa wokulondeka nokuthula okukwenza uphumule kakhulu.
Enye indlela esindayoizingubo zokulala ezinesisindoUkuthuthukisa ubuthongo kunciphisa ukungaphumuli nokukhuthaza umuzwa wokuhlala phansi. Isisindo sisiza ukuvimbela ukuphenduka ngokweqile ebusuku, okuholela ekuphazamisekeni okuncane kokulala. Lokhu kuzuzisa kakhulu labo abanezimo ezifana ne-restless legs syndrome noma i-ADHD, njengoba kusiza ukulawula ukunyakaza kwabo futhi kubagcine benganyakazi ubusuku bonke.
Ngaphezu kwalokho, kutholakale ukuthi izingubo zokulala eziqinile nezinesisindo zithuthukisa ikhwalithi yokulala ngokwandisa isikhathi sezigaba zokulala okujulile. Ukulala okujulile kubalulekile ezinqubweni zokuphumula nokulungisa umzimba, kanye nokuqinisa inkumbulo. Ingcindezi enikezwa yingubo iyasiza ekwandiseni isikhathi salesi sigaba esibalulekile, okuholela ekuhlangenwe nakho kokulala okuvuselelayo nokuvuselelayo.
Ngaphezu kwalokho, lezi zingubo zokulala nazo zibonise imiphumela emihle ezigulini ezinenkinga yokucubungula izinzwa. Inkinga yokucubungula izinzwa ingaholela enkingeni yokulala nokuhlala ulele ngenxa yokuzwela okukhulu ezintweni ezishukumisayo. Isisindo kanye nokuthungwa kwengubo yokulala ebanzi kunomphumela oduduzayo nozolisayo, osiza labo abanezinzwa ezibucayi ukuba baphumule futhi bathole ubuthongo obuphumuzayo.
Kubalulekile ukuqaphela ukuthi ukukhetha usayizi ofanele kanye nesisindo sengubo kubalulekile ukuze ulale kahle ngangokunokwenzeka. Okungcono kakhulu, ingubo ebanzi kufanele ibe nesisindo esingamaphesenti ayi-10 esisindo somzimba wakho. Lokhu kuqinisekisa ukuthi ingcindezi isatshalaliswa ngokulinganayo ngaphandle kokuzizwa ucindezeleke kakhulu.
Ekuphetheni, ubukhuluingubo enesisindo ingashintsha imikhuba yakho yokulala. Njengoba inekhono layo lokunciphisa ukukhathazeka, ukukhuthaza ukuphumula nokuthuthukisa ikhwalithi yokulala, akumangazi ukuthi lezi zingubo zokulala zifunwa kakhulu. Uma ubhekene nezinkinga ezihlobene nokulala, noma ufuna nje ukuthuthukisa ulwazi lwakho lokulala, ukutshala imali engutsheni enkulu enesisindo kungaba yilokho kanye okudingayo ukuze ulale ubusuku bonke uphumule futhi uvuseleleke.
Isikhathi sokuthunyelwe: Agasti-07-2023