izindaba

Uma unenkinga yokuwa noma ukuhlala ulele, ungase uthande ukucabangela ukuthenga ingubo enesisindo. Eminyakeni yamuva nje, lezi zingubo zokulala ezithandwayo zithole ukunakwa okukhulu ngekhono lazo lokuthuthukisa izinga lokulala kanye nempilo yonke.

Izingubo zokulala ezinesisindongokuvamile agcwaliswa ngobuhlalu bengilazi obuncane noma ama-pellets epulasitiki aklanyelwe ukunikeza ubumnene, ngisho nokucindezela emzimbeni. Eyaziwa nangokuthi ingcindezi yokuthinta ejulile, le ngcindezi iboniswe ukukhuthaza ukuphumula nokunciphisa ukukhathazeka nokucindezeleka, okwenza kube lula ukulala nokuhlala ulele ubusuku bonke.

Enye yezinzuzo eziyinhloko zokusebenzisa ingubo enesisindo ikhono layo lokuthuthukisa ukukhiqizwa kwe-serotonin ne-melatonin, ama-neurotransmitters amabili adlala indima ebalulekile ekulawuleni ukulala nomoya. I-Serotonin yaziwa ngokuthi i-hormone "yokuzizwa kahle", futhi ukukhululwa kwayo kusiza ukunciphisa imizwa yokukhathazeka futhi kukhuthaze imizwa yokuzola nokuphila kahle. Ngakolunye uhlangothi, i-melatonin inomthwalo wemfanelo wokulawula umjikelezo wokulala nokuvuka, futhi ukukhiqizwa kwayo kushukunyiswa ubumnyama futhi kuvinjwe ukukhanya. Ngokunikeza ingcindezi emnene, engaguquguquki, izingubo zokulala ezinesisindo zingasiza ekwandiseni ukukhiqizwa kwe-serotonin ne-melatonin, ethuthukisa izinga lokulala futhi ikunikeze ukulala ebusuku okuzolile.

Ngaphezu kokukhuthaza ukukhiqizwa kwalawa ma-neurotransmitters abalulekile, ukucindezela okujulile kokuthinta okunikezwa ngengubo enzima nakho kungasiza ekunciphiseni ukukhiqizwa kwe-cortisol ("ihomoni yokucindezeleka"). Amazinga aphezulu e-cortisol angaphazamisa ukulala ngokwandisa ukuqapha nokuthuthukisa imizwa yokukhathazeka nokungahlaliseki. Ngokusebenzisa ingubo enesisindo, ungasiza ukunciphisa ukukhiqizwa kwe-cortisol futhi udale indawo yokulala ezolile, ephumuzayo.

Ukwengeza, ingcindezi emnene ehlinzekwa ngengubo enesisindo ingasiza ekudambiseni izimpawu zokukhathazeka, i-PTSD, i-ADHD, ne-autism. Ucwaningo lubonisa ukuthi ukucindezela kokuthinta okujulile kungaba nomthelela wokuzola nokuhlela ohlelweni lwezinzwa, okwenza kube lula kubantu abanalezi zimo ukuphumula nokulala.

Kunezici eziningana okufanele uzicabangele lapho ukhetha ingubo enesisindo. Okokuqala, udinga ukukhetha ingubo efanele isisindo sakho. Njengomthetho ojwayelekile wesithupha, ingubo ewugqinsi kufanele ibe nesisindo esingaba ngu-10% wesisindo somzimba wakho. Ukwengeza, uzofuna ukukhetha ingubo eyenziwe ngendwangu ephefumulayo nenethezekile, efana nekotini noma uqalo, ukuze uqinisekise ukuthi awushisi kakhulu ebusuku.

Sekukonke, aingubo enesisindokungaba utshalomali oluhle uma ufuna ukuthuthukisa izinga lakho lokulala kanye nempilo iyonke. Ngokuhlinzeka ngobumnene, ngisho nengcindezi emzimbeni, lezi zingubo zokulala zingakhuphula ukukhiqizwa kwe-serotonin ne-melatonin, zinciphise ukukhiqizwa kwe-cortisol, futhi zisize ekudambiseni izimpawu zezimo ezihlukahlukene. Ngakho kungani ungathuthukisi ubuthongo bakho namuhla ngengubo enesisindo?