4 Izindlela Zokwelapha Ukwelala Ukulala Okungcono

-Delile

• 1. Inhlanzeko yokulala
• 2. Ukwelashwa kokuziphatha
• 3. Ukwelashwa kokuphumula
• 4. Okunye ukwelashwa
• Uyisebenzisa nini imithi

Ukwelashwa kokulala kwenziwa kusethi yezindlela zokwelapha ezikhona ukukhuthaza ukulala nokwenza ngcono ukuqwasha noma ubunzima bokulala. Ezinye izibonelo zalezi zokwelashwa ukusebenza kwenhlanzeko yokulala, ukuguqulwa kokuziphatha noma izindlela zokwelashwa zokuphumula, ezingasiza ekufundiseni kabusha umzimba ukuthi ulale ngesikhathi esifanele futhi ube nokulala okubuyisayo.

Ukwelapha ukuqwasha kubalulekile ukulawula amazinga ama-hormone omzimba, ukuvuselela amandla nokwenza ngcono ukusebenza kobuchopho. Kodwa-ke, kufanele kukhunjulwe ukuthi ukusetshenziswa kwezidakamizwa, njenge-anxiolytics, kufanele kusetshenziswe kuphela lapho kuboniswa ngudokotela, ngenxa yobungozi bemiphumela emibi njengokulutha nokuwa.

Izinhlobo eziyinhloko zokwelashwa kokulala yilezi:

1. Inhlanzeko yokulala

Le ndlela iqukethe ukuguqula imikhuba yansuku zonke ephazamisa ukulala, igweme ukozela emini, njengoba iphinda ifundise umzimba ukuthi ulale ngokwanele.

Izindlela eziyinhloko zokwenza inhlanzeko yokulala yilezi:

• Lala endaweni ethulile, ngaphandle komsindo, nokuthi kumnyama, ukuze umzimba uphumule, ugweme ukuvuka ubusuku bonke;
• Dala inqubo, ukufundisa umzimba ukulala nokuvuka njalo ngezikhathi ezifanayo, ukugwema ukulala ngezikhathi zantambama, ukuze ikwazi ukuphumula kahle ebusuku;
• Yenza umsebenzi womzimba emini, ngoba ukuvivinya umzimba kuhle kakhulu ekulawuleni ama-hormone athuthukisa ukulala, kepha-ke akufanele enziwe ebusuku ngoba ukukhuthazeka komzimba kungahlala amahora ambalwa futhi kwenze kube nzima ukulala;
• Yidla ukudla okulula ukuze umzimba ungasebenzisi amandla amaningi ukwenza ukugaya, ngaphezu kokugwema ukubhema, ukuphuza utshwala noma izikhuthazi uma sekuhlwile;
• Ungabuki ithelevishini, hlala kuselula noma kwikhompyutha ngaphambi kokulala;
• Gwema ukusebenzisa umbhede ukwenza ezinye izinto ngaphandle kokulala, njengokufunda, ukudla noma ukuhlala ocingweni.

Ngale ndlela, umzimba ulungiselelwe ukuzizwa ulele ebusuku, njengoba kukhuthazwa imikhuba emihle yokulala. Thola okuningi mayelana nenhlanzeko yokulala nokuthi mangaki amahora okufanele ulale ngawo ubusuku ngabunye ngeminyaka yakho.

2. Ukwelashwa kokuziphatha

Ukwelashwa kwengqondo-yokuziphatha kuyisethi yamasu okulungisa indlela yokuziphatha nokuziphatha okuholela ekuqwashisweni, njengokwenza idayari yokulala, lapho umuntu abona khona amahora okulala nokuvuka, uvuke kangaki noma imiphi imicabango anayo lapho enesifo sokuqwasha. Ngale ndlela, kulula ukubona ukuthi yini okungaba nomthelela ekuphazamisweni kokulala.

Ukwelashwa kokuvinjelwa kokulala, ngakolunye uhlangothi, kuyindlela ephakamisa ukuthi umuntu ahlale embhedeni kuphela ngesikhathi sokulala. Ngale ndlela, kugwenywa ukucambalala ngaphandle kokulala isikhathi esingaphezu kwemizuzu engama-30, kungcono ukuvuka, wenze eminye imisebenzi bese ubuyela embhedeni lapho ubuthongo bubuya.

Ngaphezu kwalokho, kunezinhlelo ezaziwa ngokuthi yi-Mindfulness, okuyizinhlobo zama psychotherapies eqembu, aqukethe imihlangano yamasonto onke yokwenza izivivinyo, njengokuzindla, ukuzivocavoca umzimba kanye nokuhlushwa ukuxazulula izinkinga ezingapheli njengokucindezeleka, ukudangala nokuqwasha.

I-Psychotherapy nayo iyindlela enhle yokwelapha ukuqwasha, ngoba iyasiza ukuxazulula izingxabano zangaphakathi ezihambisana nale nkinga, futhi ziwusizo olukhulu ezinganeni, ikakhulukazi lezo ezine-hyperactivity noma i-autism.

3. Ukwelashwa kokuphumula

Amanye amasu okuphumula, njengokuzindla, ukuvivinya umzimba, ukusikhipha umzimba kanye ne-reflexology kusiza ekwenzeni ngcono ukungezwani ngokomzimba nangokwengqondo okungahle kuholele ekushodeni kokulala.

4. Okunye ukwelashwa

Ngaphandle kobufakazi obuncane besayensi, ezinye izindlela zokwelapha zingaletha izinzuzo ezinhle ekwelapheni ukuqwasha kubantu abaningi, futhi zingenza ukusetshenziswa kwemithi kungadingeki.

Ukwelashwa okususelwa kuma-powders wamakhambi, ama-capsule noma ama-teas, njenge-chamomile, i-valerian noma i-balm balm, ngokwesibonelo, izindlela zemvelo zokwengeza ukuphumula nokulwa nokuqwasha, kepha kufanele zisetshenziswe ngokwazi kukadokotela.

Ukwenza i-acupuncture kungenye inqubo evuselela amaphuzu emzimbeni, okusiza ekulinganiseni amandla omzimba nokunciphisa ukucindezeleka, ukukhathazeka nokuqwasha, ngokwesibonelo.

Ukwelashwa kwe-Orthomolecular kungenye indlela ehlukile, ethembisa ukwelapha ukungalingani kwamahomoni noma kwamakhemikhali emzimbeni, ngokufaka esikhundleni samavithamini namaminerali. Endabeni yokuqwasha, kubalulekile ukugcina amazinga we-magnesium, i-tryptophan, i-vitamin B3 ne-niacin, ukuze kube nokukhiqizwa okwanele kwe-serotonin ne-melatonin, izinto ezihlobene nenhlalakahle nokulala. Bona uhlu lokudla okunothile ku-tryptophan.

I-Phototherapy futhi iluhlobo lwezokwelapha oluqukethe ukukhanya okuvamile, kusetshenziswa amalambu akhethekile, asiza ekwelapheni ukuqwasha.

Bheka amaqhinga aqinisekiswe yisayensi ukuthola ukulala okungcono:

Uyisebenzisa nini imithi

Lapho ukwelashwa kokulala kungalethi imiphumela, kungadingeka ukusebenzisa imishanguzo, engaba imishanguzo yokucindezela, njengeSertraline, iTrazodone noma iMirtazapine, ngokwesibonelo, noma i-anxiolytics, efana neClonazepam noma iLorazepam, enqunywe ngudokotela ojwayelekile, udokotela wezinzwa noma wezifo zengqondo .

Ukusetshenziswa kwemithi kufanele kube yindlela yokugcina, noma kusetshenziswe lapho kunezinkinga zemizwa ezihambisana nokuqwasha, ngenxa yekhono lazo lokubangela ukuncika.

Lezi zindlela zokwelapha zisiza ukulala futhi zivimbela umuntu ukuba alale isikhathi eside, okungadala izinkinga eziningana zempilo, ngoba ngesikhathi sokulala ubuchopho buyazihlela kabusha, bulawula ama-hormone futhi buvuselele amandla obuchopho nemisipha.

Inani lokulala elidingekayo lingahluka, kepha imvamisa liphakathi kwamahora ayisikhombisa noma ayisishiyagalombili ebusuku. Ngaphezu kwemithi eshiwo ngenhla, ukuzama ukudla ukushukumisa ubuthongo nakho kubalulekile.