Zama Lezi Ziqinisekiso Zokulala Ukuze Uthole I-Shut-Eye Ebucayi

-Delile

• Iyini I-Mantra noma Isiqinisekiso?
• Ungayisebenzisa Kanjani iMantra noma Isiqinisekiso Sokulala
• Ngakho-ke, Ama-Mantras noma Ukuqinisekiswa Kukusiza Kanjani Ulale?
• Indlela Yokukhetha Isiqinisekiso Sokulala
• Iziqinisekiso Zokulala Zobusuku Obuphumule
• "Akube njalo."
• "Ngifanele ukuphumula."
• "Ngicabanga kangcono uma ngiphumule."
• "Ukulala kungamandla."
• "Hhayi manje."
• "Ngiyakwazi ukulala."
• Buyekeza kwe-

Ukulala kungase kube nzima ukuthola. Kepha ngesikhathi sobhubhane olungapheli oluxubene nezinxushunxushu zamasiko, ukuthola amaphuzu anele sekuyinto eyiphupho kwabaningi. Ngakho-ke, uma ungakhumbuli okokugcina lapho uvuka uzizwe uphumule kahle, ungathola induduzo ngokuthi awuwedwa - nokuthi awunamathelanga ekuhluphekeni ngobusuku obunobuthongo obuncane kuze kube phakade. Kodwa uma unciphise i-caffeine, wazama ukuzindla, waze walandela ukugeleza kwe-yoga ethize ethize, namathani wamathebhu. namanje zibonakala zivela engqondweni yakho ngomzuzu nje ushaya ifula, ungahle ulungele ukuphakamisa ifulegi elimhlophe.

Ungapheli amandla. Esikhundleni salokho, cabanga ngenye inketho okungenzeka ukuthi awukazami okwamanje: iziqinisekiso zokulala noma ama-mantras.

Iyini I-Mantra noma Isiqinisekiso?

I-mantra yigama noma ibinzana "elicatshangwayo, elikhulunywayo, noma eliphindaphindwayo njengendlela yokuzindla," kusho uTara Swart, Ph.D., isazi sezinzwa kanye nombhali wezincwadi. Umthombo. "Kusetshenziselwa ukubhala ngokweqile imicabango engemihle ephindaphindayo nezinkolelo eziyisisekelo ezikuvimbela ekufinyeleleni amandla akho aphelele, kanye nokukhulisa ukuzethemba noma ukukuthulisa." (Okuhlobene: Izazi eziyi-10 zeMantras Zokuphila Ngokuphila)

Nakuba ngokomlando eculwa ngesi-Sanskrit, ama-mantra namuhla ngokuvamile athatha uhlobo olusentshonalanga lweziqinisekiso zokuthi "Nginguye". Lezi zitatimende "Nginguye" - ngombono - zivumela umuntu ozishoyo noma ozicabangayo ukuthi "angene" engqondweni entsha, abe nesimo esisha. "Nginokuthula." "Ngikhululekile," njll. Uyakuqinisekisa lokho engqondweni noma ngenhloso yakho ngesitatimende.

Nesayensi iyakuxhasa lokhu. Ucwaningo lwango-2020 luthole ukuthi ukuziqinisa kungasiza ekwehliseni imizwa yokungabi namandla futhi kwandise ukuzimela (cabanga: uma ukholwa ukuthi uzokwazi ukulala, kungenzeka ukuthi ukwenze). Ngaphezu kwalokho, ucwaningo lukhombisa nokuthi amazwi aphindaphindwayo angathulisa indawo yobuchopho obhekele ukuzihlola nokuzula kanye nokwenza ngcono imizwa (yokuxineka, ukunciphisa ukukhathazeka) nekhwalithi yokulala.

Ungayisebenzisa Kanjani iMantra noma Isiqinisekiso Sokulala

Ukuthi "usebenzisa" kanjani i-mantra noma isiqinisekiso kukuwe - ayikho indlela elungile noma engalungile yokwenza lokhu. Ungaphinda noma "ucule" i-mantra ngendlela yendabuko, engokomoya, ngokuvamile ehlanganisa ukugxila "kwikhwalithi yokudlidliza" yamagama (okuyinto, futhi, evame ukuba ngesi-Sanskrit), kuchaza u-Janine Martins, uthisha we-yoga kanye nomelaphi wamandla. . Ubuhlalu beMala busetshenziswa kakhulu ngokuzindla ngemantra; njengoba uthinta ubuhlalu ngalunye, uphinda isitatimende, kusho uMartins. "Ungazindla nangamagama e-mantra - inhale (cabanga ukuthi" Nginokuthula ") bese ukhipha umoya (cabanga" futhi uzinze ")."

Ungaphinda futhi isiqinisekiso ekhanda lakho ngenkathi, uthi, uxubha amazinyo akho noma ubhale imantra phansi encwadini ngaphambi kokucima amalambu. Vele uqiniseke ukuthi ugxile emazwini (indlela abukeka ngayo, azwakala ngayo, kanye nomlayezo wawo) ukuze uqeqeshe ingqondo yakho ukuba uwakholelwe futhi uphefumule ukuze uvumele noma yiziphi ezinye iziphazamiso ukuba zishabalale. (Okuhlobene: Ukusebenzisa iMantra egijimayo Kungakusiza Kanjani Ukushaya i-PR)

Futhi akudingeki ukhohlwe, "ukuphindaphinda kuyisihluthulelo," kusho uMartins. "Isenzo esiphindayo sokuphindaphinda [sisiza] ukudala ushintsho engqondweni yethu enganakile." Yize kungaba nzima ukuhlala ukhona nesipiliyoni ekuqaleni, "njengezinto eziningi, kuwumkhuba," uyaphawula.

Ngakho-ke, Ama-Mantras noma Ukuqinisekiswa Kukusiza Kanjani Ulale?

Imfihlo yokubamba ezinye zeZzz? Ukungena emcabangweni wokuzindla - into efinyelelekayo ngokuphindaphinda amazwi. Ukugxila emsindweni owodwa, igama elilodwa, noma isitatimende esisodwa kuvumela iphuzu elilodwa lokugxila, ukuthulisa umsindo kuyo yonke ingqondo yakho, okungasiza ekudambiseni ukukhathazeka futhi kuvumele umzimba wakho ukuba ungene esimweni esizolile sokufanelekela ukuthizela.

"Kuvamile ukuba nokukhathazeka okwengeziwe kamuva kusihlwa lapho sizama ukulala," kusho uMichael G. Wetter, Psy.D., umqondisi wezokusebenza kwengqondo e-UCLA Medical Center, Division of Adolescent and Young Adult Medicine, Medical Stabilization. Uhlelo. "Uma sikhuluma ngokwengqondo, lesi sikhathi kuthiwa yisimo sokuphazamiseka engqondweni."

Ngamanye amagama, uma uchithe ubusuku obudlulile ulwela ukulala ngenxa yengcindezi yokusatshalaliswa kwemithi, ngokwesibonelo, ungaqala ukungena kumjikelezo omubi wokungakwazi ukulala nokuqinisa lobu bunzima bokulala ngokukhathazeka ukukhanyisa ukuthi uzokwazi ukulala noma cha, kunezela uSwart."Imantra ingasetshenziselwa ukufaka esikhundleni semicabango engemihle, ukwehlisa umzimba nengqondo ngokujwayelekile, futhi empeleni ukulala." (Okuhlobene: Kanjani Futhi Kungani Ubhadane LwamaCoronavirus Ludlala Ngokulala Kwakho)

Iziqinisekiso zokulala noma amazwi ahlabayo angakusiza usuke ekukhathazekeni okuphindaphindayo noma ekukhulumeni. "Okusemqoka ukukhumbula ukuthi isikhathi ozama ukulala ngaso hhayi isikhathi sokuzama ukuxazulula izinkinga zakho ezahlukahlukene, izingxabano, noma izingcindezi, "kuchaza uWetter." Isikhathi sokuvumela ingqondo yakho ukuthi iphumule ukuze kuthi lapho uvuka, ukwazi ukubhekana nalezi zinkinga ngempumelelo enkulu. "

Ngakho-ke, cabanga umkhuba wokuphindaphinda izitatimende ezinhle njengesango lakho lokungena emicabangweni enzima yokuzindla, lapho ongavala khona amathebhu ezingathekiso zobuchopho bakho. Ngokugxilisa ingqondo yakho esitatimendeni sokuqinisekisa ukulala, umsindo, nokuphindwaphindwa, uyakwazi ukuqinisa imicabango yakho nokuqinisa imisipha ebuyisa ubuchopho obuzayo kuze kube manje, kusho u-Alex Dimitriu, MD, ibhodi ephindwe kabili -udokotela oqinisekisiwe wezifo zengqondo nemithi yokulala nomsunguli weMenlo Park Psychiatry & Sleep Medicine.

Indlela Yokukhetha Isiqinisekiso Sokulala

Yize i- "mantra yokulala ingasiza kakhulu ekunciphiseni ukukhathazeka nokukhathazeka ebusuku," kubalulekile ukukhumbula ukuthi "ayikho imantra eyodwa ezosebenzela wonke umuntu," kusho uWetter. Esikhundleni salokho, uphakamisa ukuthi wakhe ithuluzi lakho lezitatimende zobusuku. "Thuthukisa ama-mantra ahlukahlukene noma izindlela ezisebenza kangcono kuwe; [ngokusebenzisa] isivivinyo nephutha elincane."

Ukwakha "ikhithi yamathuluzi" yokuqinisekisa ukulala komuntu siqu:

1. Gxila kokuvumayo ("Ngiyazola") uma kuqhathaniswa nokungavumi ("Angikhathazekile"). Lokhu kukusiza ukuthi ubheke kulokho okwenzayoyenza ufuna, ngokuphambene nalokho wenaungakwenzi.
2. Zama okumbalwa futhi ubone ukuthi yini ekusebenzelayo. Uma imantra yendabuko yesiSanskrit ingajoli nawe, kulungile; zama isitatimende ngolimi lwakho lwendabuko esizizwa sikhululeke ngokwengeziwe noma siyiqiniso. Impela, ukucula i-mantra kuwumkhuba ongokomoya onomlando ogciniwe, kepha kufanele uthole ukuthi yini esebenzela ubuchopho bakho.

"Ekugcineni, zinike imvume yokubeka eceleni konke ukuxazulula izinkinga ngesikhathi esithile ngaphambi kokulala, ukuze kuthi lapho usukulungele ukulala, usuvele ungene endaweni yokuphumula," kuphakamisa uWetter.

Iziqinisekiso Zokulala Zobusuku Obuphumule

"Akube njalo."

Phinda "makube njalo" njengoba uvuma ngekhanda. “Izinto azibe okwamanje,” kukhuthaza uWetter. "Zikhumbuze: 'Ngizoba sesimweni esingcono sokubhekana nalokhu ekuseni.'"

"Ngifanele ukuphumula."

Zitshele ukuthi "ingqondo nomzimba wami kufanele ukuphumula ngalesi sikhathi," kusho uWetter. Gcizelela engqondweni yakho ukuthi ufanele ukuphumula, ululame, kanye nesikhathi sokuphumula - ngisho noma imicabango esekhanda lakho ukwenza ama-zoomies ikwenza uzizwe ngenye indlela. Lokhu kuqinisekiswa kokulala ikakhulukazi kungasiza uma uzizwa ubophezelekile ukwenza okuningi noma uzizwe ukhungathekile ngezinto ozenzayo. Isikhathi esisodwa sabantu ngemuva: Wena yenza bafanelwe ukuphumula!

"Ngicabanga kangcono uma ngiphumule."

Uma ugaxeka esinye isahluko, esinye isivivinyo seyunithi, enye i-PowerPoint, enye i-imeyili, uWetter uncoma ukuzama le mantra enamandla: "Ngicabanga kangcono kakhulu lapho ngiphumule." Nakuba ungase usedeskini lakho (uma uqhathanisa nombhede wakho), ukuphinda lesi siqinisekiso sokulala kungasiza ukulungiselela umzimba wakho nengqondo yakho ukulala, okungaba usizo ikakhulukazi uma udonsa kanzima ngenxa yokungaqedi -do list.

"Ukulala kungamandla."

"'Ubuthongo bunamandla' yilokho engizitshela khona njengoba ngibheka isikhathi futhi ngiya embhedeni," kusho isazi sokusebenza kwengqondo uKevin Gilliland, Psy.D., umqondisi we-Innovation360 eDallas. "Umsebenzi nokuphila kuyohlale kungiheha ukuba ngenze okwengeziwe noma ngibukele esinye isiqephu. Phakathi nalezi zinsuku eziyinselele, ngiyazi ukuthi ukulala kubalulekile empilweni yami engokwenyama nangokwengqondo." (Lokho kuyiqiniso: Ukuthola ubusuku obuqinile bakwaZzz kungaqinisa amasosha akho omzimba, kukhulise imizwa yakho, kuthuthukise inkumbulo yakho, nokunye okuningi.)

"Hhayi manje."

Enweba kulokho, uGilliland uthi ukuqinisekiswa kwakhe kokulala lapho efika embhedeni "akukona manje." Lokhu kuqinisekiswa kokulala kungasiza ukuthulisa noma imiphi imicabango engahleliwe engangena engqondweni yakho futhi ikuvimbele ungazeli, kusho uGilliland. "Imicabango kuphela engiyivumelayo yileyo egxile ebuthongweni - izinto ezifana nokuphefumula, ukukhulula imisipha yami nokugcina imicabango yomsebenzi noma ukukhathazeka noma impilo," usho kanje. Konke okunye? "Hhayi manje." Ngokuphinda lokhu, i-mantra "ingikhumbuza lokho okubalulekile, kungani kubalulekile, futhi ingigcina ngigxile kahle emsebenzini (ubuthongo) hhayi kuyo yonke imicabango engase igijime engqondweni yami," uyachaza.

"Ngiyakwazi ukulala."

Ngemuva kobusuku obunzima bokulala - noma ukungavali nhlobo - ungaqala ukungabaza ikhono lakho lokuzalwa lokuvuma. Uzwakala ujwayelekile? Bese ucabanga ukucula lesi siqinisekiso sokulala njengoba ubeka ikhanda lakho emcamelweni. Njengesitatimende esihle esithi "nginguye", le mantra ingakugqugquzela ukuthi uthembe umzimba wakho futhi ikusize ugweme ukukhathazeka nokuphazamiseka mayelana nokuhlangenwe nakho okwedlule ukungena emicabangweni yakho futhi kukucindezele ngokungadingekile. (Okuhlobene: Ingabe Ukukhathazeka Ngokulala Kungabangelwa Ukukhathala Kwakho?)

Buyekeza kwe-