5 Amaphuzu Wengcindezi Yokulala

-Delile

• 1. Isango lomoya
• 2. Izimpambanweni ezintathu ze-yin
• 3. Intwasahlobo ebhuza amanzi
• 4. Isango lomngcele wangaphakathi
• 5. I-Wind pool
• Uthini ucwaningo?
• Ukubonana nodokotela nini
• Okubalulekile

Ukubuka konke

Ukuqwasha kuyinkinga ejwayelekile yokulala eyenza kube nzima ukulala nokulala. Ukuba nokuqwasha kuvimbela abantu abaningi ekutholeni amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ubusuku ngabunye abancoma ochwepheshe.

Abanye abantu babhekana nezikhathi ezimfishane zokuqwasha izinsuku ezimbalwa noma amasonto, kanti abanye banenkinga yokuqwasha izinyanga ngezikhathi.

Kungakhathalekile ukuthi uqwasha kangaki, i-acupressure inganikeza ukukhululeka. I-Acupressure ifaka phakathi ukusebenzisa ukuthinta ngokomzimba ukuvuselela amaphuzu engcindezi ahambelana nezici ezahlukahlukene zempilo yomzimba nengqondo.

Ngenkathi ungaba ne-acupressure eyenziwe nguchwepheshe, ungazama futhi amaphuzu wokucindezela avuselelayo uwedwa. Funda ukuze ufunde amaphuzu wokucindezela amahlanu ongazama kuwo ukuthola okuningi ngesayensi ngemuva kokusebenzisa i-acupressure ukulala.

1. Isango lomoya

Iphoyinti lesango lomoya lisendaweni ephakeme esihlakaleni sakho sangaphandle, ngaphansi komunwe wakho we-pinkie.

Ukwelapha ukuqwasha:

1. Zizwele isikhala esincane, esingenalutho kule ndawo bese usebenzisa ingcindezi emnene ngokunyakaza okuyindilinga noma phezulu naphezulu.
2. Qhubeka imizuzu emibili kuya kwemithathu.
3. Bamba uhlangothi lwesobunxele bephuzu ngokucindezela okuncane imizuzwana embalwa, bese ubamba uhlangothi olungakwesokudla.
4. Phinda endaweni efanayo yesinye isihlakala sakho.

Ukukhuthaza leli phuzu lengcindezi kuhlotshaniswa nokuthulisa ingqondo yakho, okungakusiza ukuthi ulale.

2. Izimpambanweni ezintathu ze-yin

Iphoyinti lezimpambanweni ezintathu le-yin lisemlenzeni wakho wangaphakathi, ngenhla nje kweqakala lakho.

Ukwelapha ukuqwasha:

1. Thola iphuzu eliphakeme kakhulu eqakaleni lakho.
2. Bala ububanzi beminwe emine phezulu komlenze wakho, ngaphezu kweqakala lakho.
3. Faka ingcindezi ejulile ngemuva kancane kwethambo lakho lomlenze ophansi kakhulu (i-tibia), ubhucunga ngokunyakaza okuyindilinga noma kokuya phezulu naphansi kwemizuzwana emine kuya kwemihlanu.

Ngaphezu kokusiza ngokuqwasha, ukulingisa leli phuzu lengcindezi nakho kungasiza ngezifo zokhalo kanye nokuqaqamba kokuya esikhathini.

Ungasebenzisi leli phuzu lengcindezi uma ukhulelwe, njengoba futhi kuhlotshaniswa nomsebenzi wokunciphisa.

3. Intwasahlobo ebhuza amanzi

Iphoyinti lesiphethu elisentendeni yonyawo lwakho. Kuyinto yokudangala okuncane okuvela ngenhla nje maphakathi nonyawo lwakho lapho ugoba izinzwane zakho ngaphakathi.

Ukwelapha ukuqwasha:

1. Lala ngomhlane uguqe ngamadolo ukuze ukwazi ukufinyelela ezinyaweni zakho ngezandla.
2. Thatha unyawo olulodwa esandleni sakho bese ugoqa izinzwane zakho.
3. Zizwe ngokudangala onyaweni lwakho.
4. Faka ingcindezi eqinile bese uhlikihla leli phuzu imizuzu embalwa usebenzisa ukunyakaza okuyindilinga noma okwehla naphansi.

Kushukunyiswa ukuvuselela leli phuzu lokucindezela ukuthi kunciphisa amandla akho futhi kubangele ukulala.

4. Isango lomngcele wangaphakathi

Iphoyinti langaphakathi lomngcele litholakala engalweni yakho yangaphakathi phakathi kwemisipha emibili.

Ukunciphisa ukuqwasha:

1. Phendulela izandla zakho ukuze izintende zezandla zakho zibheke phezulu.
2. Thatha isandla esisodwa bese ubala ububanzi beminwe emithathu buye phansi kusuka esihlakaleni sakho.
3. Faka ingcindezi eyehla njalo phakathi kwamathenda amabili akule ndawo.
4. Sebenzisa ukunyakaza okuyisiyingi noma okwehla naphansi ukuze uhlikihle leyo ndawo imizuzwana emine kuya kwemihlanu.

Ngaphezu kokukusiza ulale, iphuzu langaphakathi lomngcele wesango lihlotshaniswa nesicanucanu esithobayo, ubuhlungu besisu, nekhanda.

5. I-Wind pool

Iphoyinti lamachibi omoya lisemuva kwentamo yakho. Ungayithola ngokuzwa ithambo le-mastoid ngemuva kwezindlebe zakho bese ulandela inkatho ezungeze lapho imisipha yakho yentamo inamathela khona kugebhezi.

Ukwelapha ukuqwasha:

1. Hlanganisa izandla zakho ndawonye bese uvule ngobumnene izintende zezandla zakho ngeminwe yakho ixhumene ukwakha isimo senkomishi ngezandla zakho.
2. Sebenzisa izithupha ukufaka ingcindezi ejulile neqinile ogebhezini lwakho, usebenzisa ukunyakaza okuyindilinga noma okwehla nokwehla ukuze uhlikihle le ndawo imizuzwana emine kuya kwemihlanu.
3. Phefumulela phezulu njengoba uhlikihla indawo.

Ukukhuthaza leli phuzu lokucindezela kungasiza ekunciphiseni izimpawu zokuphefumula, njengokukhwehlela, okuvame ukuphazamisa ukulala. Iphinde ihlotshaniswe nokunciphisa ukucindezeleka nokutholisa ingqondo.

Uthini ucwaningo?

I-Acupressure ibilokhu ikhona izinkulungwane zeminyaka, kepha ochwepheshe basanda kuqala ukuhlola ukusebenza kwayo njengokwelashwa. Yize iningi lezifundo ezikhona mayelana ne-acupressure nokulala zincane, imiphumela yabo iyathembisa.

Isibonelo, ucwaningo lwango-2010 lwalubandakanya ababambiqhaza abangama-25 ezikhungweni zokunakekelwa zesikhathi eside ababenenkinga yokulala. Izinga labo lokulala lithuthukile ngemuva kwamasonto amahlanu okwelashwa kwe-acupressure. Izinzuzo zahlala amasonto amabili ngemuva kokuyeka ukwelashwa.

Ucwaningo lwango-2011 olwabandakanya abesifazane abangu-45 abase-postmenopausal abanokuqwasha lwaba nemiphumela efanayo ngemuva kokwelashwa amasonto amane.

Kunezifundo eziningi ezinokutholwa okufanayo, kodwa zonke zincane kakhulu futhi zikhawulelwe. Ngenxa yalokhu, ochwepheshe abanayo idatha eyanele esezingeni eliphakeme ukudweba noma iziphi iziphetho zokhonkolo.

Kodwa-ke, abukho futhi ubufakazi bokuthi i-acupressure inciphisa ikhwalithi yokulala, ngakho-ke kufanelekile ukuzama uma unentshisekelo.

Ukubonana nodokotela nini

Ukulala kubalulekile empilweni yakho ngokomzimba nangokwengqondo.

Ukuhlala ungalali ngokwanele kuxhunyaniswa nezinkinga ezahlukahlukene zezempilo, kufaka phakathi:

• buthaka ukusebenza komzimba
• ukuzuza kwesisindo
• kunciphise ukusebenza kwengqondo

Uma unesifo sokuqwasha esihlala isikhathi esingaphezu kwamasonto ambalwa, yenza i-aphoyintimenti nodokotela wakho. Ungaba nesimo esidinga ukwelashwa.

Okubalulekile

Abantu abaningi babhekana nokuqwasha ngesikhathi esithile ezimpilweni zabo. Uma ufuna ikhambi lemvelo lokuthuthukisa ukulala kwakho, zama ukwenza i-acupressure imizuzu engu-15 ngaphambi kokulala.

Vele uqiniseke ukuthi ukhipha noma yiziphi izimbangela ezibangelwa ukulala isikhathi eside.