Izindlela ezi-3 Zokuzindla Ngokulala Okungcono

-Delile

• Ukuzindla kungasiza kanjani ngokulala?
• Ungazindla kanjani
• Ukuzindla kwengqondo
• Ungakwenza kanjani ukuzindla kwengqondo
• Ukuzindla okuqondiswayo
• Ungakwenza kanjani ukuzindla okuqondisiwe
• Ukuzindla ngokuskena komzimba
• Ungakwenza kanjani ukuzindla ngokuskena komzimba
• Ezinye izinzuzo zokuzindla
• Ingabe zikhona izingozi?
• Okubalulekile

Uma unenkinga yokulala ebusuku, awuwedwa. Mayelana nabantu abadala emhlabeni wonke bahlala beba nezimpawu zokuqwasha.

Kubantu abaningi, ubunzima bokulala buhlobene nokucindezeleka. Lokho kungenxa yokuthi ingcindezi ingadala ukukhathazeka nokungezwani, okwenza kube nzima ukulala. Kwezinye izimo, ingcindezi ingamane yenze izinkinga zokulala ezikhona zibe nzima kakhulu.

Ukuzindla kungakusiza ulale kangcono. Njengendlela yokuphumula, ingathulisa ingqondo nomzimba ngenkathi ithuthukisa ukuthula kwangaphakathi. Lapho kwenziwa ngaphambi kokulala, ukuzindla kungasiza ekunciphiseni ukuqwasha nezinkinga zokulala ngokukhuthaza ukuzola okuphelele.

Funda ukuze ufunde ngezinhlobo ezahlukahlukene zokuzindla ngokulala nokuthi ungazindla kanjani ngokulala okuthuthukile. Sizobheka futhi izinzuzo nezingozi ezingaba khona.

Ukuzindla kungasiza kanjani ngokulala?

Uma uzindla, kwenzeka izinguquko ezahlukahlukene zomzimba. Lezi zinguquko ziqala ukulala ngokuthonya izinqubo ezithile emzimbeni wakho.

Isibonelo, ocwaningweni luka-2015 olushicilelwe ku, abacwaningi bahlaziya ukuthi ukuzindla kwengqondo kubathinte kanjani abantu abadala abangama-49 abanezinkinga zokulala ngokulingene. Abahlanganyeli babelwa ngezikhathi ezithile amasonto e-6 okuzindla noma imfundo yokuhlanzeka ngokulala. Ekupheleni kwesifundo, iqembu lokuzindla libe nezimpawu ezimbalwa zokuqwasha kanye nokukhathala okuncane kwasemini.

Ngokusho kwabaphenyi, ukuzindla kungenzeka kusiza ngezindlela eziningana. Izinkinga zokulala zivame ukuvela ekucindezelekeni nasekukhathazekeni, kepha ukuzindla kuthuthukisa impendulo yakho yokuphumula. Iphinde ithuthukise ukulawulwa kwesistimu yezinzwa ezizimele, eyehlisa ukuthi uvuswa kalula kanjani.

Ukuzindla nakho kunga:

• ukwandisa i-melatonin (i-hormone yokulala)
• ukwandisa i-serotonin (isandulela se-melatonin)
• ukunciphisa ukushaya kwenhliziyo
• yehlisa umfutho wegazi
• sebenzisa izingxenye zobuchopho ezilawula ukulala

Umzimba wakho uhlangabezana nezinguquko ezifanayo ezigabeni zokuqala zokulala. Ngenxa yalokho, ukuzindla kungakhuthaza ukulala ngokuqala lezi zinguquko.

Ungazindla kanjani

Ukuzindla kuwumkhuba olula ongenziwa noma kuphi, nganoma yisiphi isikhathi. Awudingi amathuluzi akhethekile noma okokusebenza. Eqinisweni, ukuphela kwento oyidingayo imizuzu embalwa.

Kodwa-ke, ukwenza inqubo yokuzindla kudinga umkhuba. Ngokwenza isikhathi sokuzindla, cishe uzothokozela izinzuzo zako.

Nazi izinyathelo eziyisisekelo zokuzindla:

1. Thola indawo ethule. Hlala noma ulale phansi, kuya ngokuthi yini ozizwa ukhululekile kakhulu kuyo. Ukulala phansi kungcono ngesikhathi sokulala.
2. Vala amehlo uphefumule kancane. Adonse umoya futhi awukhiphe ngokujulile. Gxila ekuphefumuleni kwakho.
3. Uma umcabango uqhamuka, yiyeke uhambe uphinde ubheke ekuphefumuleni kwakho.

Njengoba uzama ukuzindla ngokulala, zibekezelele. Umkhuba wokuzindla unjalo nje - umkhuba. Qala ngokuzindla imizuzu emi-3 ukuya kwengu-5 ngaphambi kokulala. Ngokuhamba kwesikhathi, khulisa kancane isikhathi sibe yimizuzu eyi-15 kuye kwengu-20. Kuzothatha isikhathi ukufunda ukuthi ungayithulisa kanjani ingqondo yakho.

Ake sibheke izindlela ezithile zokuzindla ezijwayele ukusebenza kahle ukulala nokuthi ungayenza kanjani ngayinye.

Ukuzindla kwengqondo

Ukuzindla kwengqondo kuhilela ukugxila esikhathini samanje. Kwenziwa ngokwandisa ukuqonda kwakho kokuzazi kwakho, ukuphefumula, nomzimba wakho.

Uma uqaphela umcabango noma imizwa, mane uyibheke, bese uyidlulisa ngaphandle kokwahlulela.

Ungakwenza kanjani ukuzindla kwengqondo

1. Susa konke ukuphazamiseka egumbini lakho, kufaka phakathi ifoni yakho. Lala phansi unethezekile.
2. Gxila ekuphefumuleni kwakho. Donsa umoya ngamanani ayi-10, bese ubamba umoya wakho ukubala okungu-10. Exhale ngamanani alishumi. Phinda kahlanu.
3. Faka umoya futhi uhlanganise umzimba wakho. Misa isikhashana, khululeka, futhi ukhiphe umoya. Phinda kahlanu.
4. Qaphela umoya wakho nomzimba wakho. Uma isitho somzimba sizwakala siqinile, usikhulule.
5. Lapho kufika umcabango, buyisela kancane ukugxila kwakho ekuphefumuleni kwakho kuphela.

Ukuzindla okuqondiswayo

Ukuzindla okuqondiswayo kulapho omunye umuntu ekuholela esinyathelweni ngasinye sokuzindla. Bangakuyalela ukuthi uphefumule noma ukhulule umzimba wakho ngendlela ethile. Noma, bangahle bakubone ngeso lengqondo izithombe noma imisindo. Le ndlela yaziwa nangokuthi imifanekiso eqondisiwe.

Ngesikhathi sokulala, zama ukulalela ukuqoshwa kokuzindla okuqondisiwe. Nakhu lapho ungathola khona okuqoshiwe:

• ukuzindla podcasts
• izinhlelo zokusebenza zokuzindla
• izinsiza zokusakazwa ku-inthanethi, njengeSpotify
• umtapo wezincwadi wangakini

Ngenkathi izinyathelo eziqondile zingahluka ukusuka emthonjeni kuya emthonjeni, imiyalo elandelayo yesinyathelo ngesinyathelo inikeza ukubuka konke okujwayelekile kokuthi ungazindla kanjani ngokuqondiswa.

Ungakwenza kanjani ukuzindla okuqondisiwe

1. Khetha okuqoshiwe. Fiphaza ukukhanya kwefoni yakho noma idivayisi oyisebenzisela ukulalela ukuzindla okuqondisiwe.
2. Qala ukuqopha. Lala embhedeni uphefumule ngokujulile nangokuhamba kancane.
3. Gxila kuzwi lomuntu. Uma ingqondo yakho izulazula, buyisela kancane ukunaka kwakho ekurekhodweni.

Ukuzindla ngokuskena komzimba

Ekuzindleni kokuskena komzimba, ugxila engxenyeni ngayinye yomzimba wakho. Umgomo ukukhulisa ukuqwashisa ngemizwa yakho yomzimba, kufaka phakathi ukungezwani nobuhlungu. Isenzo sokugxila sikhuthaza ukuphumula, okungakusiza ulale.

Ungakwenza kanjani ukuzindla ngokuskena komzimba

1. Susa konke ukuphazamiseka egumbini lakho, kufaka phakathi ifoni yakho. Lala phansi unethezekile.
2. Vala amehlo uphefumule kancane. Qaphela isisindo somzimba wakho embhedeni.
3. Gxila ebusweni bakho. Thambisa umhlathi, amehlo, nemisipha yobuso.
4. Iya entanyeni nasemahlombe. Bakhulule.
5. Qhubeka phansi nomzimba wakho, uye ezingalweni naseminwe. Qhubeka esiswini sakho, emuva, okhalweni, emilenzeni nasezinyaweni. Phawula ukuthi ingxenye ngayinye izwa kanjani.
6. Uma ingqondo yakho izula, hambisa kancane kancane ukugxila kwakho emzimbeni wakho. Uma uthanda, ungaphinda ohlangothini oluhlukile, kusukela ezinyaweni zakho kuya ekhanda lakho.

Ezinye izinzuzo zokuzindla

Ukulala okungcono kunenzuzo eyodwa yokuzindla. Uma kwenziwa njalo, ukuzindla nakho kunga:

• thuthukisa imizwa yakho
• khulula ukucindezeleka
• ukunciphisa ukukhathazeka
• khulisa ukugxila
• thuthukisa ukuqonda
• ukunciphisa izifiso zikagwayi
• thuthukisa impendulo yakho yobuhlungu
• lawula umfutho wegazi ophakeme
• thuthukisa impilo yenhliziyo
• ukunciphisa ukuvuvukala

Ingabe zikhona izingozi?

Ngokuvamile, ukuzindla kuwumkhuba onobungozi obuncane. Ngokuvamile kubhekwa njengokuvikelekile kubantu abaningi.

Kepha uma unomlando wokugula ngengqondo, ukuzindla kungadala noma kubangele imiphumela emibi engadingeki. Lokhu kungafaka:

• ukukhathazeka okwengeziwe
• ukuzenza umuntu
• derealization
• isiyezi
• ukushintsha kwemizwelo okukhulu

Le miphumela emibi ayivamile. Kodwa-ke, uma ukhathazekile ngokuba khona kwale miphumela emibi, kungcono ukukhuluma nodokotela wakho ngaphambi kokuzama ukuzindla.

Okubalulekile

Kungaba nzima ukulala futhi kube nzima kubantu abaningi. Ukucindezeleka nengqondo eyeqile kungama endleleni yokuthola ukulala okuhle kwekhwalithi. Ucwaningo lukhombisile ukuthi ukuzindla kungathulisa ingqondo futhi kusize ukukhuthaza ukulala kwekhwalithi engcono.

Futhi khumbula, ngenkathi ukuzindla kungathuthukisa ukulala kwakho, akubuyiseli inhlanzeko enhle yokulala. Lokhu kufaka ukulandela uhlelo lokulala olujwayelekile, ukucisha i-elekthronikhi, ukugcina igumbi lakho lokulala lipholile, lithule, futhi limnyama, nokugwema i-caffeine nokudla okunzima ngaphambi kokulala.