izindaba

Ezweni lanamuhla elisheshayo, ukucindezeleka nokukhathazeka sekuvamile kakhulu. Abantu abaningi bayazabalaza ukuthola izindlela zokuphumula nokulala kahle ebusuku. Yilapho kuvela khona izingubo zokulala ezinesisindo. Lo mkhiqizo omusha uthandwa ngenxa yekhono lawo lokunikeza induduzo nokuvikeleka, okusiza abantu ukuba baphumule futhi balale ngokuthula.

Ngakho-ke, yini ngempelaingubo enesisindo? Lena ingubo egcwele izinto ezifana nobuhlalu beglasi noma ama-pellet epulasitiki, okwenza ibe nzima kunengubo yendabuko. Umqondo walo mklamo ukufaka ingcindezi emnene emzimbeni, umqondo owaziwa ngokuthi ukushukumisa okujulile. Lolu hlobo lokucindezeleka lutholakale lunomphumela wokuzola ohlelweni lwezinzwa, lukhuthaza ukuphumula futhi lunciphise ukucindezeleka nokukhathazeka.

Izingubo zokulala ezinesisindo zisebenza ngokulingisa umuzwa wokubanjwa noma ukugonwa, okubangela ukukhishwa kwama-neurotransmitter njenge-serotonin ne-dopamine ebuchosheni. Lawa makhemikhali ayaziwa ngokulawula isimo sengqondo nokukhuthaza umuzwa wenhlalakahle. Ngaphezu kwalokho, ukucindezeleka kwengubo yokulala kusiza amazinga e-cortisol ephansi (i-hormone yokucindezeleka), ehlisa izinga lokushaya kwenhliziyo kanye nomfutho wegazi.

Enye yezinzuzo eziyinhloko zokusebenzisa ingubo enesisindo yikhono layo lokududuza nokunikeza umuzwa wokulondeka. Ukucindezeleka okujulile okwenziwa yingubo kungasiza ekunciphiseni imizwa yokungaphumuli nokukhathazeka, okuwusizo kakhulu kubantu abanezimo ezifana nokukhathazeka, i-ADHD, noma i-autism. Abasebenzisi abaningi babika ukuthi bazizwa bezolile futhi bekhululekile lapho besebenzisa ingubo enesisindo, okubavumela ukuba baphumule futhi baphumule ngemva kosuku olude.

Enye inzuzo ebalulekile yengubo enesisindo yikhono layo lokuthuthukisa ikhwalithi yokulala. Ukucindezeleka okuncane kukhuthaza ukukhiqizwa kwe-melatonin, i-hormone ebhekene nokulawula ubuthongo. Lokhu kungasiza abantu ukuba balale ngokushesha futhi balale ubuthongo obujulile nobuphumuzayo ubusuku bonke. Kulabo abahlushwa ukungakwazi ukulala noma ezinye izinkinga zokulala, izingubo ezinesisindo zingase zinikeze ikhambi lemvelo nelingangenisi ukucindezeleka ukuze kuthuthukiswe amaphethini abo okulala.

Uma ukhetha ingubo enesisindo, kubalulekile ukukhetha isisindo esifanele umzimba wakho. Ngokuvamile, isisindo sengubo kufanele sibe cishe yi-10% yesisindo somzimba wakho. Lokhu kuqinisekisa ukusatshalaliswa kwengcindezi okulinganayo futhi kunikeza ukudambisa okuphumelelayo kakhulu. Ngaphezu kwalokho, ingubo kufanele ibe nkulu ngokwanele ukumboza umzimba wakho wonke ngokunethezeka, okukuvumela ukuthi uzizwe izinzuzo ezigcwele zokuvuselela ukuthinta okujulile.

Sekukonke, iingubo enesisindoiwumkhiqizo omuhle kakhulu osebenzisa amandla okuvuselela okujulile ukuze kukhuthazwe ukuphumula, kuncishiswe ukucindezeleka, futhi kuthuthukiswe ikhwalithi yokulala. Ikhono layo lokududuza imizwa nokunikeza umuzwa wokulondeka liyenza ithuluzi eliwusizo kunoma ubani ofuna ukuthuthukisa umuzwa wakhe wenhlalakahle. Kungakhathaliseki ukuthi ulwa nokukhathazeka, ukuqwasha, noma ufuna nje ukuzwa umuzwa ojulile wokuphumula, ingubo enesisindo ingaba yisisombululo obulokhu usifuna.