izindaba

Ezweni lanamuhla elisheshayo, ukucindezeleka nokukhathazeka sekuyinsakavukela. Abantu abaningi bayazabalaza ukuthola izindlela zokuphumula nokulala kahle ebusuku. Yilapho izingubo zokulala ezinesisindo zingena khona. Lo mkhiqizo omusha udume ngekhono lawo lokunikeza ukunethezeka nokuvikeleka, usize abantu baphumule futhi balale ngokuthula.

Ngakho, yini ngempela aingubo enesisindo? Lena ingubo yokulala egcwele izinto ezifana nobuhlalu bengilazi noma ama-pellets epulasitiki, okwenza kube nzima kunengubo yendabuko. Umqondo walokhu kuklama ukusebenzisa ingcindezi emnene emzimbeni, umqondo owaziwa ngokuthi ukuvuselela ukuthinta okujulile. Lolu hlobo lokucindezeleka lutholakale lunomthelela wokuthulisa ohlelweni lwezinzwa, lukhuthaza ukuphumula nokunciphisa ukucindezeleka nokukhathazeka.

Izingubo zokulala ezinesisindo zisebenza ngokulingisa umuzwa wokubanjwa noma ukwanga, okubangela ukukhululwa kwama-neurotransmitters afana ne-serotonin ne-dopamine ebuchosheni. Lawa makhemikhali aziwa ngokulawula imizwa futhi akhuthaze umuzwa wenhlalakahle. Ukwengeza, ukucindezela kwengubo kusiza amazinga aphansi e-cortisol (ihomoni yokucindezeleka), eyehlisa izinga lokushaya kwenhliziyo nomfutho wegazi.

Enye yezinzuzo eziyinhloko zokusebenzisa ingubo enesisindo ikhono layo lokuthobisa futhi linikeze umuzwa wokulondeka. Ukucindezela okujulile kwengubo kungasiza ekudambiseni imizwa yokungahlaliseki nokuyaluza, okuzuzisa kakhulu abantu abanezimo ezinjengokukhathazeka, i-ADHD, noma i-autism. Abasebenzisi abaningi babika ukuzizwa bezolile futhi benethezekile lapho besebenzisa ingubo enesisindo, ebavumela ukuba baphumule futhi baphumule ngemva kosuku olude.

Enye inzuzo ebalulekile yengubo enesisindo ikhono layo lokuthuthukisa izinga lokulala. Ukucindezeleka okuncane kukhuthaza ukukhiqizwa kwe-melatonin, i-hormone elawula ukulala. Lokhu kungasiza abantu ukuthi balale ngokushesha futhi bathole ukulala okujulile, okuzolile ubusuku bonke. Kulabo abahlushwa ukuqwasha noma ezinye izinkinga zokulala, izingubo zokulala ezinesisindo zingase zinikeze isixazululo esingokwemvelo nesingenakuhlasela ukuze bathuthukise amaphethini abo okulala.

Lapho ukhetha ingubo enesisindo, kubalulekile ukukhetha isisindo esifanele somzimba wakho. Ngokuvamile, isisindo sengubo kufanele sibe ngu-10% wesisindo somzimba wakho. Lokhu kuqinisekisa ukusatshalaliswa kwengcindezi futhi kunikeza i-sedation ephumelela kakhulu. Ukwengeza, ingubo kufanele ibe nkulu ngokwanele ukumboza wonke umzimba wakho kahle, okukuvumela ukuthi uthole izinzuzo ezigcwele zokushukunyiswa ukuthinta okujulile.

Sekukonke, theingubo enesisindoumkhiqizo omuhle kakhulu ohlanganisa amandla okuvuselela ukuthinta okujulile ukuze ukhuthaze ukuphumula, unciphise ingcindezi, futhi uthuthukise ikhwalithi yokulala. Ikhono layo lokuthobisa imizwa futhi linikeze umuzwa wokuphepha liyenza ibe ithuluzi elibalulekile kunoma ubani ofuna ukuthuthukisa umuzwa wabo wenhlalakahle. Kungakhathaliseki ukuthi ulwa nokukhathazeka, ukuqwasha, noma ufuna nje ukuzwa umuzwa ojulile wokuphumula, ingubo enesisindo ingase ibe yisixazululo obukade usifuna.