izindaba

Eminyakeni yakamuva,izingubo zokulala ezinesisindoZithole ukuthandwa ngenxa yekhono lazo lokuthuthukisa ikhwalithi yokulala kanye nempilo iyonke. Zakhelwe ukunikeza ukucindezela okuthambile okulingisa umuzwa wokugonwa noma ukubanjwa, lezi zingubo zokulala zivame ukusetshenziselwa ukusiza ekunciphiseni ukukhathazeka, ukucindezeleka, kanye nokungalali. Kodwa iyini ngempela isayensi ngemuva kwalezi zingubo zokulala ezithokomele?

Imfihlo ingcindezi yokuthinta okujulile (i-DTP) enikezwa yizingubo zokulala ezinesisindo. Ingcindezi evela ezingubeni ezinesisindo empeleni ithinta ubuchopho, ibangele ukuthi bukhiphe ama-neurotransmitter njenge-serotonin ne-dopamine, okuthuthukisa isimo sengqondo futhi kudale umphumela wokuzola nokuphumula. Le nqubo yemvelo ingasiza ekunciphiseni ukucindezeleka nokukhathazeka, okwenza kube lula ukulala nokuhlala ulele ubusuku bonke.

Umqondo wokucindezela okujulile uhlolisisiwe futhi uboniswe ukuthi unemiphumela emihle ezigulini ezinezinkinga zokucubungula izinzwa, ukukhathazeka, kanye nokungalali. Ukucindezela okumnene, okulinganayo kwengubo enesisindo kungasiza ekulawuleni uhlelo lwezinzwa futhi kukhuthaze imizwa yokuzola nokuphumula. Lokhu kuzuzisa kakhulu labo abalwa nokucindezelwa kwezinzwa ngokweqile noma abanobunzima bokuphela kosuku.

Ngaphezu kwezinzuzo zengqondo, izingubo zokulala ezinesisindo zingaba nomthelela emzimbeni. Ukucindezela kwengubo kusiza ukwehlisa amazinga e-cortisol (avame ukukhuphuka ngesikhathi sokucindezeleka) futhi kukhuthaze ukukhiqizwa kwe-melatonin, i-hormone ephethe ukulawula ubuthongo. Lokhu kuthuthukisa ikhwalithi yokulala futhi kuphumela ekulaleni okuphumuzayo kakhudlwana.

Uma ukhetha ingubo enesisindo, kubalulekile ukukhetha efanela isisindo somzimba wakho. Ngokuvamile kunconywa ukuthi ukhethe ingubo enesisindo esingaba ngu-10% wesisindo somzimba wakho. Lokhu kuqinisekisa ukuthi uthola ukucindezela okujulile ngaphandle kokuzizwa ucindezelekile kakhulu noma ungakhululekile.

Kubalulekile futhi ukucabangela izinto zokwakha kanye nokwakhiwa kwengubo yakho. Funa indwangu ephefumulayo ekhululekile esikhumbeni kanye nokuthunga okuhlala isikhathi eside ukuqinisekisa ukuthi ubuhlalu noma izinhlayiya ezinesisindo zisatshalaliswa ngokulinganayo kuyo yonke ingubo.

Kungakhathaliseki ukuthi ubhekene nokukhathazeka, ukucindezeleka, noma izinkinga zokulala, ingubo enesisindo ingaba yisisombululo esilula kodwa esisebenzayo esingasiza ekuthuthukiseni inhlalakahle yakho iyonke. Ngokusebenzisa amandla okucindezela okujulile, lezi zingubo zinikeza indlela yemvelo nengangenisi ukucindezeleka yokukhuthaza ukuphumula, ukunciphisa ukucindezeleka nokuthuthukisa ikhwalithi yokulala.

Ngamafuphi, isayensi ngemuvaizingubo zokulala ezinesisindokusekelwe ezinzuzweni zokwelapha zokucindezeleka kokuthinta okujulile. Ngokukhuthaza ukukhululwa kwama-neurotransmitters nokukhuthaza umuzwa wokuzola, lawa mablanketi anikeza indlela ephelele yokuthuthukisa imizwa nokulala. Uma ufuna indlela yemvelo yokunciphisa ukucindezeleka nokukhathazeka, cabanga ngokufaka ingubo enesisindo esimisweni sakho sansuku zonke bese uzwa imiphumela yokuguqula impilo yakho.