izindaba

Eminyakeni yakamuva,izingubo zokulala ezinesisindobathole ukuduma ngekhono labo lokuthuthukisa ikhwalithi yokulala kanye nempilo yonke. Njengoba iklanyelwe ukunikeza ingcindezi emnene elingisa umuzwa wokugona noma wokubanjwa, lezi zingubo zokulala zivame ukusetshenziselwa ukusiza ukukhulula ukukhathazeka, ingcindezi, nokuqwasha. Kodwa iyini ngempela isayensi ngalezi zingubo zokulala ezithokomele?

Imfihlo ingcindezi yokuthinta ejulile (DTP) ehlinzekwa ngezingubo zokulala ezinesisindo. Ukucindezela kwengubo enesisindo empeleni kuthinta ubuchopho, bubangele ukuthi bukhulule ama-neurotransmitters afana ne-serotonin ne-dopamine, okuthuthukisa isimo sengqondo futhi kudala umphumela wokuzola, nokuphumula. Le nqubo yemvelo ingasiza ekunciphiseni ukucindezeleka nokukhathazeka, okwenza kube lula ukulala futhi uhlale ulele ubusuku bonke.

Umqondo wokucindezela kokuthinta okujulile uhlolisisiwe futhi waboniswa ukuthi unemiphumela emihle ezigulini ezinezinkinga zokucubungula izinzwa, ukukhathazeka, nokuqwasha. Ubumnene, ngisho nokucindezela kwengubo enesisindo kungasiza ukulawula isimiso sezinzwa futhi kukhuthaze imizwa yokuzola nokuphumula. Lokhu kunenzuzo ikakhulukazi kulabo abanenkinga yokugcwala kwemizwa noma abanobunzima bokusonga ekupheleni kosuku.

Ngaphezu kwezinzuzo ezingokwengqondo, izingubo zokulala ezinesisindo zingaba nomthelela ongokomzimba emzimbeni. Ukucindezela kwengubo kusiza ukunciphisa amazinga e-cortisol (okuvame ukukhuphuka ngesikhathi sokucindezeleka) futhi kukhuthaze ukukhiqizwa kwe-melatonin, i-hormone elawula ukulala. Lokhu kuthuthukisa ikhwalithi yokulala futhi kubangela ukulala okuzolile.

Lapho ukhetha ingubo enesisindo, kubalulekile ukukhetha ehambisana nesisindo somzimba wakho. Ngokuvamile kunconywa ukukhetha ingubo enesisindo esingaba ngu-10% wesisindo somzimba wakho. Lokhu kuqinisekisa ukuthi uthola ingcindezi yokuthinta ejulile ngaphandle kokuzizwa umpintshana kakhulu noma ungakhululekile.

Kubalulekile futhi ukucabangela impahla kanye nokwakhiwa kwengubo yakho yokulala. Bheka indwangu ephefumulayo enethezekile esikhumbeni kanye nokuthungwa okuqinile ukuze uqinisekise ukuthi ubuhlalu obunesisindo noma izinhlayiya zisakazwa ngokulinganayo kuyo yonke ingubo.

Kungakhathaliseki ukuthi ulwa nokukhathazeka, ukucindezeleka, noma izinkinga zokulala, ingubo enesisindo ingaba yisixazululo esilula kodwa esisebenzayo esingasiza ukuthuthukisa inhlalakahle yakho yonke. Ngokusebenzisa amandla okucindezela kokuthinta okujulile, lezi zingubo zokulala zinikeza indlela engokwemvelo nengahlaseli ukukhuthaza ukuphumula, ukunciphisa ukucindezeleka kanye nokwenza ngcono ikhwalithi yokulala.

Kafushane, isayensi ngemuvaizingubo zokulala ezinesisindoisekelwe ezinzuzweni zokwelapha zokucindezela okujulile kokuthinta. Ngokugqugquzela ukukhululwa kwama-neurotransmitters kanye nokukhuthaza umuzwa wokuzola, lezi zingubo zokulala zinikeza indlela ephelele yokuthuthukisa isimo sengqondo nokulala. Uma ufuna indlela engokwemvelo yokukhulula ingcindezi nokukhathazeka, cabanga ukufaka ingubo enesisindo ohlelweni lwakho lwansuku zonke futhi uzizwele imiphumela yokuguqula ngokwakho.