Amaphupha oxhala ayinto - Nantsi indlela yokuJamelana

Umxholo

• Kutheni le nto isenzeka
• Ngaba amaphupha athetha okuthile?
• Ukubuyela ebuthongweni
• Zama into yokuphumla
• Phakama
• Nantoni na oyenzayo, sukujonga ixesha
• Ukuthintela kwixesha elizayo
• Qalisa ixesha eliqhelekileyo lokulala
• Gwema izinto ezixinzelelekileyo okanye eziphazamisayo ngaphambi kokulala
• Yenza ixesha lokuzilolonga
• Thetha ngayo
• Ungalufumana nini uncedo
• Umgca wezantsi

Uninzi lwabantu ngokubanzi luyavumelana ngezibonelelo zokulala kakuhle ebusuku. Emva kokusebenza nzima, i-snooze elungileyo ikunika ithuba lokuhlaziya umzimba wakho ukuze uvuke uhlaziyekile kwaye ulungele olunye usuku.

Ukuba ujongene noxinzelelo okanye eminye imiceli mngeni yobomi, ukulala okusemgangathweni kunokukunceda uzive ukwazi ukujongana neentsuku zoxinzelelo. Kodwa xa ixhala lingena emaphupheni akho, ukulala akunako ukunika ukuphumla okuphumlayo okufunayo.

Ukuxhalabisa amaphupha kunokuziva kungathandeki. Ayisiyo kuphela into yokuphazamisa ukulala kwakho, banokongeza kuxinzelelo kunye noxinzelelo kusasa. Unganexhala lokuba bathetha into embi eza kwenzeka.

Ukuba uyazibuza ukuba yintoni kanye kanye ebangela ukuba amaphupha akho oxinzelelo nokuba ungawalawula ukuze ulale ngcono, ufike kwindawo efanelekileyo.

Kutheni le nto isenzeka

Iphupha loxinzelelo, ngokufutshane, ihlala ibhekisa kulo naliphi na iphupha elibangela uxinzelelo okanye uxinzelelo.

Unokuziva wothukile okanye usoyika ngexesha lephupha, kodwa ezi mvakalelo zinokuhlala emva kokuba uvukile, kwaye ukungonwabi kwakho ngokubanzi kuya kuqhubeka imini yonke.

Nangona amaphupha amabi ahlala ekhuthaza iimvakalelo zoloyiko kakhulu kunokuba noxinzelelo oluqhelekileyo, ezi zikwabalwa njengamaphupha oxinzelelo, kuba ixhala emini linokwenza amaphupha amabi ngakumbi.

Ezinye zezinto ezibangela amaphupha amabi namaphupha oxinzelelo zibandakanya:

• uloyiko okanye uxinzelelo
• utshintsho lwamva nje lobomi, ngakumbi olo lubangela ukungaqiniseki okanye olunye uxinzelelo
• iziganeko ezibuhlungu
• ukuphuthelwa okanye ukuphazanyiswa bubuthongo
• ukusetyenziswa kwezinto, kubandakanya utywala

Kodwa, njani, uxinzelelo lubangela ukuba amaphupha aphazamisayo?

Njengoko usenokwazi, ingqondo yakho ihlala isebenza ngelixa ulele. Isebenzisa eli xesha ukwenza imisebenzi ebalulekileyo enceda ukuvuselela umzimba wakho kunye nokugcina iinkqubo ezifanelekileyo ziqhuba kumanqanaba afanelekileyo.

Kungcono okanye kubi, inxenye yale nto yengqondo yasebusuku ngamanye amaxesha ibandakanya ukukhumbula iinkumbulo kunye neemvakalelo zibe libali elilandelanayo. Oku kulandela ke, ukuba iingcinga kunye neemvakalelo zakho zamva nje zibangela uxinzelelo kunye noloyiko, amaphupha akho anokulandela ipateni efanayo.

Asinguye wonke umntu ophila noxinzelelo oya kuba namaphupha amabi, kodwa uphando lubonisa ukuba uxinzelelo lunokudlala indima ebalulekileyo kuxinzelelo lwasebusuku.

Kubantu abadala abangama-227, abo bahlangabezana neekhrayitheriya zokuphazamiseka koxinzelelo ngokubanzi babenamaphupha amabi ngakumbi kunabathathi-nxaxheba abangenalo ixhala.

Ababhali bokufunda bakwafumene ubungqina bokucebisa amaphupha amabi akhokelela kwiimvakalelo zasemini zokukhathazeka noxinzelelo kunye nomgangatho wobomi osezantsi.

Ngamafutshane, ixhala kunye namaphupha amabi anokondelana, adale umjikelo ongathandekiyo.

Ngaba amaphupha athetha okuthile?

Amaphupha ahlala engenangqondo. Amanye amaphupha akho asenokubonakala ngathi acacile kwaye ayadibana kodwa anezinto ezimbalwa ezingenakwenzeka. Mhlawumbi uhamba ze emsebenzini, okanye unamaphiko, okanye wenza nosaziwayo.

Kodwa ngenxa yokuba uphupha ngezi zinto akuthethi ukuba ziyakwenzeka, kwaye kuyafana nakwiphupha loxinzelelo.

Mhlawumbi uqhubeka uphupha malunga nokuphosa uviwo lokugqibela okanye ukukopela kweqabane lakho. Xa uvuka, unokuziva usoyika ezi zinto zinokwenzeka ukuba zibe yinyani.

Ngokwesiqhelo, la maphupha akabonakalisi nantoni na enzulu kunokuba kukho i-subconscious (okanye ukwazi) amaxhala ngezi zinto zenzekayo.

Ukuba uchitha ixesha elininzi uzikhathaza malunga nokukhohlisa kweqabane lakho, kuyaqondakala ukuba ezi ngxaki zinokuvela emaphupheni akho, nokuba zivela ngeendlela ezingabonakaliyo.

Ukuphononongwa kwamaphupha yintsimi enkulu yokufunda, kunye neethiyori ezininzi malunga nokuba ngawaphi amaphupha unakho kuthetha ukuba zikhona. Nangona kunjalo, akukho phando lwenzululwazi lokuxhasa uluvo lokuba amaphupha anokuxela kwangaphambili iziganeko ezizayo.

Ke, ukuba uqaphele ukonyuka kwamaphupha oxhalabileyo, ngakumbi ngaphambi kwesiganeko esibalulekileyo, ingqondo yakho mhlawumbi ikwenza nje ukuba wazi uxinzelelo ojamelene nalo.

Ukubuyela ebuthongweni

Ukulala emva kokuvuka kwiphupha elibi akusoloko kulula, kodwa kukho izinto ezimbalwa ezinokukunceda ufumane iso lokuvala.

Zama into yokuphumla

Umsebenzi wokuphumla unokunceda ukubuyisela ingqondo yakho kwimowudi yokulala. Akunyanzelekanga ukuba ibe buthuntu okanye ikruqule, ngokuchanekileyo, kodwa akufuneki ikuvuselele. Zama:

• isiselo esifudumeleyo
• umculo othuleyo
• ipodcast ethomalalisayo
• incwadi oyithandayo, okanye enye ehamba ngokukhawuleza
• ukuphefumla okanye ukucamngca

Gcina nje ukukhanya kwezibane zakho kwaye uzame ukunqanda ukubukela umabonwakude okanye ukuskrola kwifowuni yakho, kuba oko kunokukuvusa ngakumbi.

Iividiyo ze-ASMR zinceda abantu abaninzi abanemiba yokulala enxulumene noxinzelelo ukuba baphumle, nangona kunjalo, ukuze oko kube yinto eyahlukileyo kulo mthetho wokuqwalaselwa.

Phakama

Ukuba ixesha lihamba kwaye ungabonakali ubuya ulele, ungahlali embhedeni. Kulula ukukhathazeka kunye nokucaphuka xa ungakwazi ukuphinda ulale, kodwa oku kuhlala kwenza izinto zibe mandundu.

Ke, fumana amanzi okusela, thatha uhambo ujikeleze indlu, okanye uzame ibhafu efudumeleyo. Lindela ukubuyela ebhedini de ube uphinde wozela.

Nantoni na oyenzayo, sukujonga ixesha

Uyavuka kwaye ulibone ngokukhawuleza ixesha. Emva kwemizuzu elishumi, usavukile. Kudlula eminye imizuzu elishumi, kwaye ngaphambi kokuba uyazi, ubulele ubuthongo phantse iyure.

Ngoku awukhathazeki kangako ngephupha lakho kwaye uxinezeleke kakhulu ngabo bonke ubuthongo obuphosileyo. Ixesha elininzi elihamba, kokukhona ukhathazeka.

Ukuba unamaphupha oxhalaba rhoqo, mhlawumbi ukhe wawafumana la maxesha amaninzi. Ukuthintela ukwandisa uxinzelelo lwakho, jonga iwotshi yakho okanye umnxeba kube kanye xa uvuka, ukuba uyafuna, emva koko sukujonga kwakhona.

Uya kuba nexesha elilula lokuphinda ulale ukuba awuzikhathazi malunga nokuba ngubani ixesha okanye ukuba uvukile ixesha elingakanani.

Ukuthintela kwixesha elizayo

Ngelixa ungasoloko uphepha ukuxhalaba ngokupheleleyo, unokwenza lukhulu ukulawula iingcinga ezixhalabisayo.

Ukunciphisa ukuxhalaba kwemini kunokunceda impilo yakho yonke, kodwa kunokukunceda ukuba ulale kakuhle.

Qalisa ixesha eliqhelekileyo lokulala

Isiqhelo semisebenzi ekunceda ukuba uyeke umoya kwaye uphumle ngaphambi kokulala kunokukunceda ukuba ulale ngcono.

Cima umabonwakude kunye nekhompyuter kwaye ubeke ecaleni ifowuni yakho malunga neyure ngaphambi kokuba ulale.

Emva koko zama:

• kufundwa
• Mamela umculo
• ukucamngca
• ukuhlamba

Ijenali ngaphambi nje kokulala inokunika indlela yokubonisa uxinzelelo okanye iingcinga ezimbi. Isenzo sokubabhala phantsi sinokukunceda uzive ngathi uyabalahla ngokwasemzimbeni.

Nje ukuba ulele, vumela ingqondo yakho ibhadule kwiingcinga ezilungileyo endaweni yoko, njengabantu okanye indawo oyithandayo, izinto ezintle malunga nosuku lwakho, okanye izinto ozixabisayo ebomini.

Gwema izinto ezixinzelelekileyo okanye eziphazamisayo ngaphambi kokulala

Ukuba into yokugqibela oyenzayo ngaphambi kokulala kukuya kwezemali zakho okanye ufunde i-imeyile ebandezelayo evela kulowo umthandayo, uya kuhlala ucinga ngezi zinto xa uzama ukuphumla.

Akunakwenzeka ukuba uphephe ngokupheleleyo yonke imisebenzi yoxinzelelo, ewe. Kodwa ukuba uyazi into ekhuthaza iimvakalelo zoxinzelelo okanye uxinzelelo, zama ukuyiphatha kwangoko ngemini.

Emva koko, yilandele ngento oyithandayo okanye enye into ekwenza uzive ungcono, njengexesha kunye nomhlobo wakho osenyongweni okanye iqabane onothando. Ukwenza into elungileyo kunokunceda ekunciphiseni uxinzelelo oluziswe ngumsebenzi ongathandekiyo kwaye usete imo yakho kwakhona.

Yenza ixesha lokuzilolonga

Ukuzivocavoca kunezibonelelo ezininzi, kubandakanya ukuphucula ukulala.

Ukongeza nje imizuzu engama-30 yomsebenzi olinganiselayo we-aerobic kusuku lwakho kunokukunceda ulale ngcono kwangoko- mhlawumbi ngobo busuku.

Zama:

• ukuhamba ngokukhawuleza
• ukuqubha
• ukuhamba ngebhayisikile
• ukunyuka intaba

Nangona kunjalo, zama ukwenza lo msebenzi okungenani iyure ngaphambi kokuba ulale. Ukuzivocavoca kukhokelela ekukhululweni kwe-endorphin kunye nobushushu obuphezulu bomzimba, zombini ezinokuvusa umzimba wakho endaweni yokunceda ulungiselele ukulala.

Thetha ngayo

Ukuba unephupha loxinzelelo elihlala libuya, ukuxelela umntu ngalo kunganceda. Ukwabelana ngezinto ezothusayo okanye eziphazamisayo nomntu omthembileyo zihlala zinciphisa ifuthe lezi mvakalelo.

Abantu obathandayo banokukunceda uthethe neminye imithombo yoxinzelelo. Ukwabelana ngomthwalo kunokuwenza lula, ngamanye amaxesha ukuvula nje malunga nexhala kunokunceda ukuphucula iimpawu zakho, ezinokukhokelela ekulaleni ngcono.

Ungalufumana nini uncedo

Amaxesha amaninzi, amaphupha oxinzelelo okanye amaphupha amabi ngamanye amaxesha angenzeka njengenxalenye yokulala okanye imeko yezonyango, enje:

• iparasomnia (ingxaki yokulala)
• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)
• umhlaza
• isifo sentliziyo
• ukudakumba

Ukuba amaphupha akho aphazamisa ukuphumla kwakho kwaye achaphazela ubomi bemihla ngemihla, inkxaso yobungcali inokunceda. Qala ngokuthetha nomboneleli wakho wokuqala, onokulawula nayiphi na imeko yonyango.

Ukuthetha nonyango kungakunceda ukuba uqale ngokujongana noxinzelelo ngelixa uvukile, uxinzelelo, okanye naziphi na ezinye iimpawu zempilo yengqondo ozibonileyo. icebisa unyango lokuziphatha kwengqondo kuxinzelelo kunokukhokelela kumaphupha amabi ambalwa.

Kuhlala kububulumko ukufuna inkxaso ukuba iimpawu zakho ziqala ukuchaphazela umsebenzi wakho, ubudlelwane, okanye umgangatho wobomi ngokubanzi.

Umgca wezantsi

Amaphupha oxinzelelo ngokubanzi athetha nje ukuba ujongana noxinzelelo oluthile, kodwa azikonwabisi.

Zama ukubajonga ngokwembono eyahlukileyo: Ngokwenyani banokuba nesibonelelo esithile. Bayakunceda uqaphele uxinzelelo ebomini bakho, inye.

Isifundo esivela kwi-2019 sikwacebisa injongo yokuziqhelanisa namaphupha oxinzelelo: Ukuphucula amandla akho okujamelana noloyiko xa uvukile.

Nangona ujonge kubo, ukuthatha amanyathelo okujongana noxinzelelo kunokunceda la maphupha aphele. Ukuba unengxaki yokulawula uxinzelelo kuphela, ugqirha unokunceda.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.