Izixazululo Zasekhaya Zokuqwasha

-Delile

• Ikhambi # 1: Ukuzindla kwengqondo
• Ikhambi # 2: Ukuphindaphinda kweMantra
• Ikhambi # 3: I-Yoga
• Ikhambi # 4: Ukuzivocavoca umzimba
• Ikhambi # 5: Ukubhucungwa
• Ikhambi # 6: Magnesium
• Ikhambi # 7: Amafutha e-lavender
• Ikhambi # 8: I-Melatonin
• Yini enye engingayenza ukusiza ukulala ubusuku bonke?
• Amathiphu namasu
  
• Ukubonana nodokotela nini
• Kuphathwa kanjani ukuqwasha ngokwesiko?
• Ukwelashwa kokuziphatha
• Imithi
• Umbono

Kungani usebenzise amakhambi asekhaya okuqwasha?

Abantu abaningi baba nokuqwasha kwesikhashana. Le nkinga yokulala ejwayelekile ingenza kube nzima ukulala nokulala kuze kufike isikhathi sokuvuka.

Yize inani lokulala elidingekayo lihluka kuye ngomuntu, iningi labantu abadala lidinga okungenani amahora ayisikhombisa okulala ubusuku ngabunye. Uma izindlela zakho zokulala zithinta izinga lakho lempilo, amakhambi asekhaya angasiza.

Qhubeka ufunda ukuze ufunde ukuthi ungaziphatha kanjani izindlela zakho zokulala ngokuzindla, ukuzivocavoca, namanye amakhambi asekhaya.

Ikhambi # 1: Ukuzindla kwengqondo

Ukuzindla kwengqondo kuqukethe ukuphefumula okuhamba kancane, okuqinile ngenkathi uhleli ngokuthula. Ubuka umoya wakho, umzimba, imicabango, imizwa, nemizwa njengoba iphakama futhi idlula.

Ukuzindla ngokwengqondo kunezinzuzo eziningi zezempilo ezihambisana nendlela yokuphila enempilo ekhuthaza ukulala okuhle. Kuthiwa ukunciphisa ukucindezeleka, ukuthuthukisa ukugxila, nokuqinisa amasosha omzimba.

Abaphenyi bathola ukuthi ukuzindla kuthuthukise kakhulu ukuqwasha kanye namaphethini wokulala jikelele. Ababambiqhaza babeya ekilasini lokuzindla lamasonto onke, ukuhlehla kwasemini, futhi bazijwayeza ekhaya phakathi nezinyanga ezimbalwa.

Ungazindla kaningi ngendlela othanda ngayo. Uma ungenaso isikhathi seseshini ende, phokophela ukwenza imizuzu engu-15 ekuseni noma kusihlwa. Cabanga ukujoyina iqembu lokuzindla kanye ngesonto ukuze uhlale ukhuthazekile. Ungase futhi ukhethe ukwenza ukuzindla okuqondiswe online.

Ukuzindla kuphephile ukwenza, kepha kunamandla okuletha imizwa enamandla. Uma uzizwa ukuthi ikubangela ukuba uqhubekele phambili noma uthuthuke, yeka lo mkhuba.

Ikhambi # 2: Ukuphindaphinda kweMantra

Ukuphinda imantra noma isiqinisekiso esihle kaninginingi kungasiza ukugxila nokuzola ingqondo yakho. Ama-Mantra kuthiwa akhiqiza imizwa yokuphumula ngokuthulisa ingqondo.

Abaphenyi besifazane abafundisiwe abangenawo amakhaya ukuphinda imantra buthule usuku lonke nangaphambi kokulala. Ababambiqhaza abaqhubeke nokusebenzisa imantra phakathi nesonto babhekana namazinga ancishisiwe okuqwasha.

Ungakhetha imantra ngesiSanskrit, ngesiNgisi, noma ngolunye ulimi. Sesha ku-inthanethi ukuthola imibono noma wakhe eyodwa ezwa ukuthi ikulungele. Khetha imantra oyithola imnandi futhi yehlisa umoya. Kufanele kube isitatimende esilula, esivumayo esikhathini samanje. Imantra enhle izokuvumela ukuthi uqhubeke ugxile ekuphindaphindweni komsindo, okuzokusiza ukuthi uphumule futhi ulale.

Chant the mantra ngokwengqondo noma ngokuzwakalayo, ugcine ukugxila kwakho kumagama.Ngomusa buyisela ingqondo yakho kumantra njalo lapho izula. Ungase futhi udlale umculo ngokuhaya. Zizwe ukhululekile ukusho imantra yakho kaningi ngendlela othanda ngayo. Ungakhetha enye imantra oyisebenzisayo ngesikhathi sasemini.

Uma uzizwa ukuthi ukukhala kubangela noma imiphi imiphumela emibi noma ukuphazamiseka, yeka lo mkhuba.

Ikhambi # 3: I-Yoga

I-Yoga ibe nomthelela omuhle kuzinga lokulala. I-Yoga nayo inganciphisa ukucindezeleka, ithuthukise ukusebenza komzimba, futhi ikhulise ukugxila kwengqondo.

Khetha isitayela esigxila kakhulu ekuzameni kokuzindla noma kokuphefumula uma kuqhathaniswa nokunyakaza okunzima komzimba. Ukuhamba okuhamba kancane, okulawulwayo kukuvumela ukuthi uhlale ukhona futhi ugxile. I-Yin ne-yoga yokubuyisela esimweni yizinketho ezinhle.

Lwela ukwenza izikhathi ezimbalwa ezinde isonto ngalinye, futhi okungenani imizuzu engama-20 yokuzilolonga nsuku zonke. Ukwenza ukuma ngaphambi kokulala kungakusiza uphumule futhi uphumule.

Uma ukuma kungazizwa kukufanele, ungaphoqeleli. Ukuphoqa kungadala ukulimala. Kubalulekile ukwenza okuzwakala kukuhle kuwe nasemzimbeni wakho, futhi lokho kuyehluka kuye ngomuntu.

Ikhambi # 4: Ukuzivocavoca umzimba

Ukuzivocavoca kukhulisa impilo yonke. Kungakhuphula imizwa yakho, kukunikeze amandla amaningi, kukusize ekunciphiseni isisindo, futhi kuthuthukise ukulala okungcono.

Abahlanganyeli kokuzivocavoca okungenani imizuzu eyi-150 ngeviki izinyanga eziyisithupha. Ngalesi sikhathi, abacwaningi bathola ukuthi ababambiqhaza babhekana nezimpawu ezimbalwa kakhulu zokuqwasha. Bakhombise nezimpawu ezincishisiwe zokucindezeleka nokukhathazeka.

Ukuze uthole lezi zinzuzo, kufanele uhlanganyele ekuzivocavoca umzimba ngokulingene okungenani imizuzu engama-20 ngosuku. Ungangeza ekuqeqesheni amandla noma ukuzivocavoca okunamandla izikhathi ezimbalwa ngesonto. Thola isikhathi sosuku esifanele izidingo zakho futhi esinomphumela omuhle kakhulu ebuthongweni bakho.

Cabanga ngesimo somzimba wakho bese uzivocavoca ngokufanele. Ukulimala komzimba kungenzeka, kepha kuvame ukugwenywa uma uzijwayeza ukunakekela.

Ikhambi # 5: Ukubhucungwa

Abaphenyi ekwelashweni okutholayo kokuhlikihla ukuze kusizakale abantu abanokuqwasha ngokuthuthukisa ikhwalithi yokulala nokungasebenzi kahle emini. Kunganciphisa nemizwa yobuhlungu, ukukhathazeka nokudangala.

Uma ukusikhipha ngobungcweti kungeyona inketho, ungenza ukuzilolonga ngokwakho. Ungase futhi ukuthole kuzuzisa ukuthi umlingani wakho noma umngane akunikeze ukubhucungwa. Vumela ingqondo yakho ukuthi igxile kwimizwa nemizwa yokuthinta njengoba ingqondo yakho izula. Cwaninga online ukuthola amathiphu namasu.

Ngenkathi ukubhucungwa imvamisa kuphephile, hlola udokotela wakho uma unanoma ikuphi ukukhathazeka ngempilo okungahle kuthikameze izinzuzo. Uma isikhumba sakho sizwela okhilimu noma uwoyela, qiniseka ukwenza ukuhlolwa kwesikhumba ngaphambi kokusetshenziswa.

Ikhambi # 6: Magnesium

I-Magnesium iyimbiwa yamaminerali eyenzeka ngokwemvelo. Kungasiza imisipha ukuba iphumule futhi iqede ukucindezeleka. Lokhu kucatshangwa ukuthi kukhuthaza izindlela zokulala ezinempilo.

Abahlanganyeli kuthathwe ama-milligram angu-500 (mg) we-magnesium nsuku zonke izinyanga ezimbili. Ngalesi sikhathi, abacwaningi bathola ukuthi ababambiqhaza babhekana nezimpawu ezimbalwa zokuqwasha kanye nezindlela zokulala ezithuthukisiwe.

Abesilisa bangathatha kuze kufike ku-400 mg nsuku zonke, kanti abesifazane bangathatha kuze kufike ku-300 mg nsuku zonke. Ungakhetha ukuhlukanisa amanani akho phakathi kokusa nokuhlwa noma uthathe umthamo wakho ngaphambi kokulala.

Ungangeza futhi 1 inkomishi yama-magnesium flakes ebhavini lakho lakusihlwa, okuvumela ukuthi i-magnesium ingene esikhunjeni sakho.

Imiphumela emibi ifaka isisu nezinkinga zamathumbu. Ungafisa ukuqala ngomthamo ophansi futhi ukhuphuke kancane kancane ukuze ubone ukuthi umzimba wakho usabela kanjani. Ukuthatha ngokudla kunganciphisa noma yikuphi ukungahambi kahle kwesisu. Buza nodokotela wakho uma uthatha noma yimiphi imithi ukunquma ukusebenzisana okungenzeka kube khona.

Akufanele uthathe izithasiselo ze-magnesium njalo. Thatha ikhefu izinsuku ezimbalwa njalo emavikini amabili. Ungathathi ngaphezu komthamo onconyiwe otholakala kumkhiqizo.

Ikhambi # 7: Amafutha e-lavender

I-lavender isetshenziselwa ukuthuthukisa imizwa, ukunciphisa izinhlungu, nokukhuthaza ukulala. Ukuthatha ngomlomo kucatshangwa ukuthi kusebenza kangcono.

Imiphumela ye-a ikhombisile ukuthi amaphilisi ka-lavender kawoyela ayelusizo ekwenzeni ngcono izindlela zokulala kubantu abanengcindezi lapho bethathwa nge-anti-depressant. Abantu baphinde babonisa ukwehla kwezinga lokukhathazeka, okungabonakala kuvumela ukulala okungcono.

Thatha ama-20 kuya kuma-80 mg we-lavender ngomlomo usuku ngalunye, noma usebenzise njengoba kuqondisiwe. Ungafisa ukwengeza u-oyela obalulekile we-lavender kwi-diffuser noma ukufafaza kumcamelo wakho. Itiye le-lavender nalo liyindlela.

ILavender ivame ukuphepha ukuyisebenzisa. Ukuthatha i-lavender ngomlomo kungadala ikhanda, ukuqunjelwa, noma isicanucanu.

Ikhambi # 8: I-Melatonin

IMelatonin ingakusiza ukuthi ulale ngokushesha okukhulu futhi uthuthukise ikhwalithi yokulala kwakho.

Abaphenyi ku-melatonin etholakele ukuthuthukisa kakhulu izindlela zokulala kubantu abanomdlavuza nokuqwasha. Ikhwalithi yokulala yathuthukiswa kakhulu phakathi kwezinsuku eziyisikhombisa nezingu-14.

Thatha u-1 kuya ku-5 mg imizuzu engama-30 kuya emahoreni amabili ngaphambi kokulala. Kufanele usebenzise umthamo ophansi kakhulu osebenzayo, njengoba imithamo ephakeme ingadala imiphumela emibi.

Kungadala:

• ukudana
• isiyezi
• ikhanda
• ukucasuka
• amajaqamba esiswini
• ukuphaphama ebusuku

IMelatonin ngokuvamile iphephile ukuthi ingasetshenziswa isikhathi esifushane.

Yini enye engingayenza ukusiza ukulala ubusuku bonke?

Izinguquko ezithile zendlela yokuphila zingasiza futhi ekunciphiseni izimpawu zakho zokuqwasha. Ungase ufise ukuzidubula ngaphambi kokufuna izinketho zokwengeza noma zokwelapha.

Amathiphu namasu

• Gwema amakhemikhali aphazamisa ukulala, njenge-nicotine, i-caffeine, notshwala.
• Yidla ukudla okulula ebusuku futhi okungenani amahora amabili ngaphambi kokulala.
• Hlala usebenza, kodwa uvivinye umzimba ngaphambi kosuku.
• Thatha eshaweni esishisayo noma ugeze ekupheleni kosuku lwakho.
• Gwema izikrini ihora elilodwa noma amabili ngaphambi kokulala.
• Gcina ikamelo lakho lokulala limnyama futhi lipholile, bese uzama ukulisebenzisela ukulala kuphela.
• Ngena embhedeni kuphela uma ukhathele.
• Vuka embhedeni uma ungalali kungakapheli imizuzu engama-20.

Ukubonana nodokotela nini

Uma izimpawu zakho ziqhubeka isikhathi esingaphezu kwamasonto ambalwa noma ziba zimbi, xhumana nodokotela wakho. Ukuqwasha okuqhubekayo kungahle kube ngumphumela wokukhathazeka okuyisisekelo kwezempilo.

Lokhu kufaka:

• isilungulela
• isifo sikashukela
• isifuba somoya
• isifo samathambo
• ubuhlungu obungapheli
• isifo segilo
• isifo senhliziyo nemithambo yegazi
• ukuphazamiseka kwemisipha
• isifo sezinso
• ukuphazamiseka kwemizwa
• izinkinga zokuphefumula
• izinguquko ze-hormonal ezihambisana nokunqamuka kokuya esikhathini

Imithi kadokotela kanye neyezitolo nayo ingaphazamisa ikhwalithi yokulala.

Uma ishiywe ingalashwa, ukuqwasha kungandisa ubungozi bakho:

• ukukhathazeka
• ukudana
• ukuhluleka kwenhliziyo
• umfutho wegazi ophakeme
• ukusetshenziswa kabi kwezidakamizwa

Udokotela wakho angakusiza ukuthi ufinyelele kumsuka futhi unqume ukuthi ungayiphatha kanjani inkinga.

Kuphathwa kanjani ukuqwasha ngokwesiko?

Uma izinguquko zendlela yokuphila zingasebenzi, udokotela wakho angase asikisele ukwelashwa kokuziphatha.

Ukwelashwa kokuziphatha

Ukwelapha ngokuziphatha kungakusiza ukuthi wakhe imikhuba ethuthukisa ikhwalithi yokulala kwakho. Udokotela wakho uzosebenza nawe phakathi nezinyanga ezimbalwa ukuthola ukuthi imiphi imicabango nokuziphatha okunikela kabi emaphethini akho okulala.

Uhlelo lokwelashwa kokuziphatha kwengqondo lungafaka:

• ukuvinjelwa kokulala
• ukwelashwa kokuphumula
• ukulala imfundo yenhlanzeko
• ukuhlela ukulala
• ukulawula ukuvuselela

Lokhu kuvamise ukuba nemiphumela yesikhathi eside engcono kunokwelapha kuphela.

Imithi

Imithi yokulala kufanele isetshenziswe kuphela ngezikhathi ezithile futhi kungabi ngaphezu kwezinsuku eziyi-10 zilandelana.

Izinketho ze-over-the-counter zifaka i-diphenhydramine, efana neBenadryl, ne-doxylamine succinate, njengakwi-Unisom SleepTabs.

Udokotela wakho angakuyalela ukuthi kusetshenziswe amaphilisi okulala ngenkathi ulungisa indlela yokuziphatha nezinguquko zokuphila.

Imithi ejwayelekile yokulala kadokotela ifaka:

• doxepin (Silenor)
• eszopiclone (Lunesta)
• i-zolpidem (Ambien)

Umbono

Ezimweni eziningi, ukwenza izinguquko ezinhle empilweni yakho kungakudambisa ukuqwasha. Ukuqwasha okungapheli kuvame ukuhlala izinsuku ezimbalwa noma amasonto. Ezimweni ezinzima kakhulu, ingahlala izinyanga ezintathu noma ngaphezulu. Uma izimpawu zakho ziqhubeka isikhathi esingaphezu kwamasonto ambalwa, thintana nodokotela wakho.

Ungakuthola kuzuzisa ukuba nohlelo lokuthi wenzeni lapho ungakwazi ukulala. Ungase uthathe isinqumo sokugxila ekuphumuleni embhedeni ngaphandle kokulala, uye kwelinye igumbi ukuze wenze okuthile okuphumuzayo, noma uvuke wenze okuthile okusebenzayo nokukhiqizayo. Thola okukusebenzelayo.

Ukugcina iphephabhuku lokulala kungakusiza ukuthi ubone noma yiziphi izici ezinomthelela ekuqwashisweni kwakho. Qiniseka ukuthi urekhoda inqubo yakho yasebusuku, noma yini obekufanele uyidle noma uyiphuze, nanoma yimiphi imithi okungenzeka uyayiphuza.