Ukuphupha kukaLucid: Ukulawula uhlu lwendaba lwamaphupho akho

-Delile

• Ukubuka konke
• Lapho ukuphupha okunenhlanhla kwenzeka
• Ungawathola kanjani amaphupho amahle
• Thola ukulala okungaphezulu kwe-REM
• Gcina iphephabhuku lamaphupho
• Prakthiza ukuhlolwa kwangempela
• Zama ukufakwaamasu
• Izinzuzo zokuphupha okuhle
• Nciphisa amaphupho amabi
• Yehlisa ukukhathazeka
• Khulisa amakhono emoto
• Thuthukisa ubuhlakani
• Ukuhumusha amaphupho amahle
• Izingozi zokuphupha okuhle
• Ukudla okudlela endlini

Ukubuka konke

Ukuphupha kukaLucid kwenzeka lapho wazi ukuthi uyaphupha.

Uyakwazi ukubona imicabango nemizwa yakho njengoba kwenzeka iphupho.

Kwesinye isikhathi, ungalawula iphupho elihle. Ungahle ukwazi ukuguqula abantu, imvelo, noma udaba lwendaba. Lolu hlobo lwephupho lokulawula lungahle linciphise amaphupho amabi nokukhathazeka.

Qhubeka ufunda ukuze ufunde kabanzi mayelana nokuphupha okuhle - kuyini, kwenzeka nini, nokuthi yini ongayenza ukuze uzwe.

Lapho ukuphupha okunenhlanhla kwenzeka

Lapho ulele, ubuchopho bakho bujikeleza ngokunyakaza kwamehlo okusheshayo (REM) nokulala okungeyona eye-REM.

Ukulala nge-non-REM kufaka izigaba ezintathu ezihlukene. Ngesikhathi se-non-REM, amagagasi obuchopho bakho, ukushaya kwenhliziyo, nokunyakaza kwamehlo kuhamba kancane.

Ekulaleni kwe-REM, ubuchopho bakho busebenza ngokweqile. Ukushaya kwenhliziyo yakho nokunyakaza kwamehlo nakho kuyanda.

Ukuphupha kukaLucid, njengamaphupho amaningi, kuvame ukwenzeka ngesikhathi sokulala kwe-REM.

Ephusheni elinenhlanhla, uyazi ukuthi uyaphupha. Uyazi ngokuqwashisa kwakho ngesikhathi sesimo sephupho.

Cishe amaphesenti angama-55 abantu bake bahlangabezana nephupho elilodwa noma amaningi asemqoka empilweni yabo. Kodwa-ke, ukuphupha kaningi okuluhlaza akuvamile. Abantu abangamaphesenti angama-23 kuphela abanamaphupho amahle okungenani kanye ngenyanga.

Ungawathola kanjani amaphupho amahle

Ukuhlola ukuphupha okuhle, zama amathiphu alandelayo:

Thola ukulala okungaphezulu kwe-REM

Njengoba ukuphupha okunenhlanhla kuvame ukwenzeka ngesikhathi sokulala kwe-REM, ukuchitha isikhathi esithe xaxa kulesi sigaba kuzokwandisa amathuba okuphupha okuhle.

Unganweba ukulala kwe-REM ngokulala ngokwanele ngokuphelele. Uma unemikhuba yokulala enempilo, umzimba wakho ungahamba kahle kuzo zonke izigaba ezine zokulala.

Ukuzijwayeza ukuhlanzeka ngokulala kahle:

• Landela isimiso sokulala.
• Vivinya umzimba nsuku zonke.
• Gwema i-elekthronikhi ngaphambi kokulala.
• Dala indawo yokulala ephumuzayo.
• Gwema i-caffeine notshwala ngaphambi kokulala.

Noma ungaphuphi kahle, le mikhuba izokusiza uthole ukulala okubuyisayo.

Gcina iphephabhuku lamaphupho

Abantu abaningi basebenzisa iphephabhuku lephupho, noma idayari yokuphupha, ukusiza ukuphupha okuhle.

Ukubhala phansi amaphupho akho kukuphoqa ukuthi uwakhumbule. Lokhu kucatshangwa ukuthi kusize ubuchopho bakho ukuthi bube nolwazi ngokwengeziwe ngokuphupha.

Ukugcina iphephabhuku lamaphupho, gcina incwadi yokubhalela nepeni eceleni kombhede wakho. Bhala phansi iphupho lakho ngokushesha nje lapho uvuka. Funda iphephabhuku lakho njalo ukuze ujwayeze ubuchopho bakho namaphupho akho.

Prakthiza ukuhlolwa kwangempela

Izinga lakho lokwazi liyafana lapho uphapheme futhi uphupha. Ngakho-ke, ngokwandisa ukuqonda kwakho ngesikhathi sokuvuka kwakho, ungakhulisa ukuqwashisa kwakho ngesikhathi sokuphupha kwakho.

Ukuhlolwa kwangempela kuyindlela eyaziwayo yokwenza lokhu. Iqeqesha ingqondo yakho ukuthi ikwazi ukuqaphela kwakho ngenkathi uvukile.

Le ndlela ifaka phakathi ukuhlola ngokoqobo usuku lonke. Njengoba ukuhlolwa kweqiniso kuba umkhuba, uzokwazi ukufaka ulwazi ngenkathi uphupha.

Ukuhlolwa kwangempela okudumile kufaka:

• Umunwe ngentende. Cindezela iminwe yakho entendeni yesandla sakho esiphambene. Uma bedlula, uyaphupha.
• Izibuko. Esimweni sokuphupha, ukubonakaliswa kwakho ngeke kubukeke kuyinto ejwayelekile.
• Ingcosana yekhala. Ncinza ikhala lakho. Uzokwazi ukuphefumula uma usephusheni.
• Ukufunda. Bheka kude nombhalo bese ubheka emuva futhi. Uma uphupha, umbhalo uzoshintsha.
• Ama-tattoo. Uma unama-tattoo, wabheke. Zizobukeka zihlukile ephusheni.

Khetha isheke elilodwa leqiniso futhi ukwenze kaningana ngosuku. Kungadingeka ukuthi uzame amasheke eqiniso ahlukile ukuthola ukuthi yikuphi okukusebenzela kangcono.

Zama ukufakwaamasu

Ngenkathi ukuphupha okunenhlanhla kuvame ukwenzeka ngokungahleliwe, kuyenzeka ukuthi kuqalwe ukuphupha okuhle ngokusebenzisa izindlela zokungeniswa.

Lezi zindlela zifaka:

• Vuka ulale (WBTB). Vuka emva kwamahora amahlanu usuyolala. Lapho ubuyela ekulaleni, uzokwazi ukungena ku-REM ukulala lapho usazi.
• Ukwenziwa kwe-Mnemonic kwamaphupho amahle (MILD). Zitshele ukuthi uzoba nephupho elihle namuhla kusihlwa. Ungakwenza ngaphambi kokulala noma lapho uvukile ngesikhathi se-WBTB.
• Iphupho elinamandla eliqalisiwe (WILD). Ku-WILD, ungena ukulala kwe-REM kusuka ekuvukeni ngenkathi ugcina ukwazi kwakho. Kubandakanya ukulala phansi uze ube nemibono ye-hypnagogic.

Ukuze wandise amathuba akho okuphupha okuhle, sebenzisa lezi zindlela ngokuhlolwa kwangempela nokuphupha kwephephandaba.

Izinzuzo zokuphupha okuhle

Ukuphupha kukaLucid kunezinzuzo eziningana ezingaba khona:

Nciphisa amaphupho amabi

Ngenkathi amaphupho amabi esikhathi esithile ejwayelekile, amaphupho amabi aphindayo angaba intela. Bangaphazamisa ukulala kwekhwalithi okungaguquguquki.

Amaphupho amabi avame ukuthinta abantu abane:

• ukucindezeleka
• ukukhathazeka
• ukudana
• ukungalali kahle
• ukuphazamiseka kokulala, njenge-narcolepsy
• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• imithi
• ukusetshenziswa kabi kwezidakamizwa

Ukuphupha kukaLucid kunganikeza ukukhululeka ngokunciphisa amaphupho amabi aqhubekayo.

Ngesikhathi sephupho elinenzuzo, uyakwazi ukubona ukuthi iphupho elibi alikho ngokoqobo. Iphinde ikuvumela ukuthi ulawule iphupho, elikuvumela ukuthi uguqule iphupho elibi libe yisimo sokungathathi hlangothi noma esimnandi.

Yehlisa ukukhathazeka

Ngokunciphisa amaphupho amabi, ukuphupha okuhle kunganciphisa ukukhathazeka okuhlobene nobusuku. Ibuye isetshenziselwe ukukhulula ukukhathazeka ngenxa ye-PTSD.

Kukhona nobufakazi be-anecdotal bokuphupha okuluhlaza okusiza ukukhathazeka okujwayelekile, kepha kudingeka olunye ucwaningo lwesayensi.

Abanye abantu bathi ibavumela ukuthi banqobe umthombo wokukhathazeka kwabo.

Khulisa amakhono emoto

Ukubona ngeso lengqondo ukunyakaza komzimba kungakhuphula ikhono langempela lokukwenza. Lokhu kungenziwa ngesikhathi sokuphupha okuhle, lapho umphuphi engakwazi khona ukusebenzisa amakhono emoto ngokwengqondo.

Uma wenza amakhono emoto ngenkathi uphupha, i-sensorimotor cortex yakho yobuchopho iyasebenza. Le yingxenye yobuchopho elawula ukunyakaza.

Kulokhu, ukuphupha okuhle kungasiza ekuvuseleleni ngokomzimba abantu abakhubazeke ngokomzimba.

Kungasizakala nabantu abangenakho ukukhubazeka ngokomzimba ngokwenza ngcono ukusebenza kwezemidlalo namanye amakhono emoto.

Thuthukisa ubuhlakani

Ukuphupha kukaLucid kungahle kuthuthukise ubuhlakani bakho.

Imvamisa, abantu abanobuciko obuningi banamathuba amaningi okuphupha. Lokhu kungahle kube ngenxa yekhono labo eliphakeme lokukhumbula amaphupho nokubona ngeso lengqondo imicimbi.

Kepha ngokwemibiko ye-anecdotal, ibuye isebenze ngenye indlela. Abantu bathi ukuphupha okuhle kukhulisa ubuqambi nemicabango yabo.

Yize lokhu kungakaze kufakazelwe yisayensi, abantu abaningi basebenzisa amaphupho amnandi ukukhulisa ubuciko babo.

Ukuhumusha amaphupho amahle

Kungenzeka ukuhumusha iphupho elilungile, njengoba nje ubungenza ngephupho elijwayelekile. Ukuchazwa kwamaphupho kungakusiza uqonde ukubaluleka kwamaphupho akho.

Eqinisweni, abantu bathi ukutolika kwamaphupho kulula ngesikhathi sokuphupha okunengqondo. Ukuqwashisa kwakho kwandisa ikhono lakho lokugcina iphupho njengoba lenzeka.

Amaphupho kaLucid nawo acacile, okusiza ukuthi ukhumbule imicimbi nemininingwane.

Ukuhumusha amaphupho akho amahle, gcina iphephabhuku lamaphupho. Ukubhala phansi amaphupho akho kuzokusiza ukuthola izingqikithi ezibalulekile.

Kuyanconywa futhi ukugcina iphephabhuku elijwayelekile. Ngokuqopha amaphupho akho futhi impilo yansuku zonke, uzokwazi ukuthola ukuxhumana.

Izingozi zokuphupha okuhle

Ukuphupha kukaLucid ngokuvamile kubhekwa njengokuphephile, kepha kunezingozi ezithile kubantu abanenkinga yempilo yengqondo.

Lokhu kufaka phakathi:

• Izinkinga zokulala. Njengoba izindlela zokuphupha ezinengqondo ziphazamisa ukulala ngamabomu, ukulala ngokwanele kungaba nzima. Ingozi iphezulu uma unenkinga yokulala.
• Ukudangala nokukhathazeka. Izinkinga zokulala zingaqinisa izimpawu zokucindezeleka nokukhathazeka.
• Ukwehliswa esikhundleni. Ukuphupha kokungeniswa kukaLucid kuhlanganisa iqiniso nokuphupha, okwenza kube nzima ukuthola ukuthi yini yangempela.
• Ukuzihlukanisa. Ukugqagqana kweqiniso nokuphupha nakho kungadala ukunqanyulwa okukuzungezile noma ngokwakho.

Ukudla okudlela endlini

Ngesikhathi sokuphupha okuhle, uyazi ngephupho lakho njengoba kwenzeka. Kwezinye izimo, ungahle ukwazi ukulawula umugqa wendaba wephupho.

Uma ungathanda ukuhlola ukuphupha okuhle, zama amathiphu akule ndatshana. Amaphupho kaLucid angahle anciphise amaphupho amabi, aqede ukukhathazeka, futhi athuthukise amakhono emoto nobuchule.

Sebenzisa ukuqaphela uma unokulala noma ukuphazamiseka kwengqondo. Ukuzama iphupho elinenhlanhla kubeka izingozi eziningana, kufaka phakathi ukuphazamiseka kokulala nokwenziwa kabusha. Khuluma nodokotela noma uchwepheshe wezokulala ngaphambi kokuzama ukuphupha iphupho.