Iindlela ezi-5 zokuzama ukuphupha uLucid

Umxholo

• Imbali
• Iphupha elichazayo
• 1. Uvavanyo lwenyani
• Ukuvavanya okwenyani, landela la manyathelo amaxesha amaninzi emini:
• 2. Buyela ebhedini (WBTB)
• Kwi-WBTB:
• 3. Ukwenziwa kweMonemonic yamaphupha amnandi (MILD)
• Sebenzisa ubuchule be-MILD:
• 4. Ukugcina iphepha lamaphupha
• 5. Iphupha elilumkileyo eliphuphile (WILD)
• Uvuka njani
• Zama ezi ndlela zilandelayo ukuvuka kwiphupha eliqaqambileyo:
• Izibonelelo
• Yoyisa amaphupha amabi
• Nciphisa uxinzelelo
• Ukuphucula izakhono zemoto
• Izilumkiso
• Nini ukubona ugqirha
• Umgca wezantsi

Ukuphupha kukaLucid kuxa uyazi ngexesha lokuphupha. Oku kwenzeka ngexesha lokuhamba kwamehlo okukhawulezayo (REM) ukulala, inqanaba lephupha lokulala.

Kuqikelelwa ukuba iipesenti ezingama-55 zabantu baye baphupha elinye okanye nangaphezulu ebomini babo.

Ngexesha lephupha eliqaqambileyo, uyazi ngokuqonda kwakho. Yindlela yokuqaphela, okanye ulwazi lokuqonda kwakho. Rhoqo, ukuphupha okuluhlaza kukuvumela ukuba ulawule okwenzekayo ephupheni lakho.

Imbali

Kule minyaka ingama-20 idlulileyo, ugqirha wezengqondo noGqirha Stephen LaBerge uye waba nguvulindlela wophando olunengqiqo. Ayiphelelanga ekuyileni enye yeendlela ezithandwayo zokuphupha, kodwa ukhokele izifundo ezininzi zesayensi ngalo mbandela.

Umsebenzi kaLaBerge uncede abaphandi bafumane izibonelelo zonyango zokuphupha ngelucid. Inokuba luncedo ekunyangeni iimeko ezinjenge-PTSD, amaphupha amabi aphindaphindiweyo kunye noxinzelelo.

Ukuphupha kukaLucid kuhlala kwenzeka ngokuzenzekelayo. Nangona kunjalo, kunokwenzeka ukuba ufunde indlela yokuphupha iphupha ngeendlela ezahlukeneyo.

Iphupha elichazayo

Iindlela zokuphupha zikaLucid ziqeqesha ingqondo yakho ukuba uqaphele ukuqonda kwakho. Ziyilelwe ukuba zikuncede uphinde uphinde ugcine ulwazi xa ungena ebuthongweni be-REM.

1. Uvavanyo lwenyani

Ukuvavanywa okwenyani, okanye ukujonga okwenyani, luhlobo loqeqesho lwengqondo. Yonyusa ukwazisa ngokuqeqesha ingqondo yakho ukuba uqaphele ulwazi lwakho.

Ngokuka, inqanaba lakho lokuqondwa kwemeko efanayo liyafana ekuvukeni nasekuphupheni kwakho. Ke, ukwazisa okuphezulu xa uvukile kungakhokelela kukuqonda okungaphezulu xa uphupha.

Oku kunokuba kunxulumene necortex yangaphambili yobuchopho, edlala indima kuvavanyo lwenyani kunye nokuphupha okuluhlaza. Ukuphucula ukwazisa kwakho, unokwenza uvavanyo lwenyani ngelixa uvukile.

Ukuvavanya okwenyani, landela la manyathelo amaxesha amaninzi emini:

• Zibuze, "Ngaba ndiyaphupha?"
• Jonga imeko-bume yakho ukuqinisekisa ukuba uyaphupha okanye awuphuphi.
• Qaphela ukuqonda kwakho kunye nendlela ozibandakanya ngayo kwindawo ekungqongileyo.

Ungaseta i-alam qho emva kweeyure ezimbini okanye ezintathu ukuzikhumbuza ukuba ujonge into eyiyo.

Nazi iindlela zokujonga izinto ezisetyenziswa ngabantu ukuze baphuphe amaphupha amnandi:

• Iipili. Jonga imbonakalo yakho ukuze ubone ukuba ijongeka njengesiqhelo.
• Izinto eziqinileyo. Cofa isandla sakho eludongeni okanye etafileni ubone ukuba siyadlula na. Abanye abantu batyhiliza iminwe yabo kwizandla zabo ezichaseneyo.
• Izandla. Jonga izandla zakho. Ngaba zibonakala ziqhelekileyo?
• Ixesha. Ukuba uyaphupha, ixesha lewotshi liya kuhlala litshintsha. Kodwa ukuba uvukile, ixesha alizukutshintsha.
• Ukuphefumla. Olu hlobo lwenyani ludumileyo lubandakanya ukucofa impumlo yakho kwaye ubone ukuba uyakwazi ukuphefumla. Ukuba usakwazi ukuphefumla, uyaphupha.

Kuyacetyiswa ukuba ukhethe ubungqina benyani kwaye ubenze amaxesha ngamaxesha ngemini. Oku kuyakuqeqesha ingqondo yakho ukuba iphindaphinde iitshekhi zokwenyani ngelixa uphuphayo, ezinokubangela ukuba uphuphe uluhlaza.

2. Buyela ebhedini (WBTB)

Buyela ebhedini (WBTB) kubandakanya ukufaka ukulala kwe-REM ngelixa usazi.

Zininzi iinguqulelo zeWBTB, kodwa jonga obu buchule:

Kwi-WBTB:

1. Seta ialam emva kweeyure ezintlanu.
2. Lala njengesiqhelo.
3. Xa kukhala ialam, hlala imizuzu engama-30. Konwabele ukwenza into ethe cwaka njengokufunda.
4. Zolala kwakhona.

Xa ubuyela ekulaleni, uya kuba namathuba okuphupha. Ngelixa uvukile, khetha nawuphi na umsebenzi ofuna ukuphapha ngokupheleleyo.

Ngokophononongo, amathuba okuphupha acocekileyo axhomekeke kwinqanaba lokuphapha hayi umsebenzi othile.

3. Ukwenziwa kweMonemonic yamaphupha amnandi (MILD)

Ngo-1980, uLaBerge wenza ubugcisa obubizwa ngokuba yi-Mnemonic Induction yeLucid Dreams (MILD). Yenye yeendlela zokuqala ezazisebenzisa uphando lwezenzululwazi ukwenza amaphupha amnandi.

I-MILD isekwe kukuziphatha okubizwa ngokuba yimemori enokubakho, ebandakanya ukuseta iinjongo zokwenza into kamva.

Kwi-MILD, wenza injongo yokukhumbula ukuba uyaphupha.

Le ndlela icacisiwe nguLaBerge kunye noogxa bakhe kwi.

Sebenzisa ubuchule be-MILD:

1. Njengoko ulele, cinga ngephupha lakutshanje.
2. Chonga "iphupha," okanye into engaqhelekanga okanye engaqhelekanga ephupheni. Umzekelo kukukwazi ukubhabha.
3. Cinga ngokubuyela ephupheni. Yamkela ukuba iphupha lisenzeka kuphela xa uphupha.
4. Zixelele, "Ngexesha elizayo xa ndiphupha, ndifuna ukukhumbula ukuba ndiyaphupha." Cengceleza eli binzana entlokweni yakho.

Unokuziqhelanisa noMILD emva kokuvuka phakathi ephupheni. Oku kuhlala kunconyelwa, njengoko iphupha liya kuhlaziya engqondweni yakho.

Uphononongo lwango-2017 lwenqaku elithi Ukuphupha lizimisele ukuba indibaniselwano yovavanyo lokwenyani, iWBTB, kunye neMILD zisebenza kakuhle.

Ungadibanisa i-WBTB kunye ne-MILD ngokuseta ialam ukuba uvuke kwiiyure ezintlanu. Ngelixa uvukile, ziqhelise UMNTU.

4. Ukugcina iphepha lamaphupha

Ukugcina iphepha lamaphupha, okanye idayari yamaphupha, yindlela eyaziwayo yokuqalisa ukuphupha okucuthayo. Xa ubhala phantsi amaphupha akho, unyanzelekile ukuba ukhumbule okwenzekayo ngexesha lephupha ngalinye. Kuthiwa ukukunceda uqaphele iimpawu zamaphupha kunye nokwandisa ulwazi ngamaphupha akho.

Iziphumo ezilungileyo, faka amaphupha akho ngokukhawuleza xa uvuka. Kukwacetyiswa ukuba ufunde iphepha lakho lephupha rhoqo.

5. Iphupha elilumkileyo eliphuphile (WILD)

Iphupha likaLucid eliQalayo (WILD) lwenzeka xa ungena ngqo kwiphupha ekuvukeni kobomi. Kuthiwa i-WILD inceda ingqondo yakho ukuba ihlale ilumkile ngelixa umzimba wakho uye kulala.

Kuya kufuneka ulale phantsi kwaye uphumle de ube namava e-hypnagogic hallucination, okanye i-hallucination eyenzekayo xa sele uza kulala. INDLELA ilula, kodwa kunzima ukuyifunda. Ukuziqhelanisa nezinye iindlela ezinobuchule zokuphupha ungeniso kuya kwandisa amathuba akho e-WILD.

Uvuka njani

Ngamanye amaxesha, unokufuna ukuvuka kwiphupha eliluhlaza. Abaphuphi bakaLucid basebenzisa iindlela ezimbalwa ezahlukeneyo.

Zama ezi ndlela zilandelayo ukuvuka kwiphupha eliqaqambileyo:

• Biza uncedo. Kuthiwa ukukhwaza ephupheni lakho uxelela ingqondo yakho ukuba lixesha lokuvuka. Okanye, ukuba uyakwazi ukuthetha ngokuvakalayo, unokuzivusa.
• Qhwanyaza. Ukuqhwanyaza ngokuphindaphindiweyo kunokunceda ingqondo yakho ilungele ukuvuka.
• Lala ephupheni lakho. Ukuba uyazi ukuba uphupha, yiya kulala ephupheni lakho ukuze uvuke kubomi bokwenyani.
• Funda. Zama ukufunda uphawu okanye incwadi ephupheni lakho. Oku kunokwenza ukuba iinxalenye zengqondo yakho zingasetyenziswa kwi-REM.

Izibonelelo

Kukho ubungqina bokuba amaphupha amabi aneempembelelo zonyango. Ukuphupha kukaLucid kunokunceda abantu:

Yoyisa amaphupha amabi

Yinto eqhelekileyo ukuba namaphupha amabi rhoqo. Phantse ama-50 ukuya kuma-85 ekhulwini abantu abadala baba namaphupha amabi ngamaxesha athile.

Amaphupha aphindaphindiweyo, nangona kunjalo, anokubangela uxinzelelo kunye noxinzelelo. Zihlala zinxulunyaniswa:

• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)
• ukudakumba
• ixhala
• uxinzelelo
• ukuphazamiseka kokulala, njengokulala
• amayeza
• ukuhlukunyezwa kwesiyobisi

Ukuphupha kukaLucid kunokunceda ngokuvumela umphuphi alawule iphupha. Ukongeza, xa umntu ophuphayo esazi ukuba bayaphupha, banokuqonda ukuba amaphupha amabi ayinyani.

Ukuphupha kukaLucid kuhlala kusetyenziswa kunyango lokuziqhelanisa nomfanekiso (IRT). Kwi-IRT, i-Therapist ikunceda ukuba uphinde ucinge ngephupha eliqhelekileyo elinomxholo webali ohlukileyo, omnandi ngakumbi.

Xa isetyenziselwa unyango lokuziphatha kwengqondo (i-CBT), i-IRT ene-lucid dreaming induction inokunceda ukwandisa ulawulo lwamaphupha.

Isifundo esincinci se-2017 ekuphupheni sivavanye esi siphumo. Amashumi amathathu anesithathu amagqala omkhosi ane-PTSD kunye namaphupha amabi aphindaphindwayo afumana i-CBT nge-IRT okanye i-CBT yodwa. Iqela elafumana i-CBT nge-IRT lafumana ulawulo oluphezulu lwamaphupha, anciphisa uxinzelelo olubangelwa bubusuku.

Nciphisa uxinzelelo

Uninzi lophando lwenzululwazi lujolise kwi-PTSD kunye noxinzelelo olubangelwa bubusuku. Kodwa ngokobungqina be-anecdotal, iphupha elilumkileyo linokunciphisa uxinzelelo olubangelwa zezinye izizathu.

Abantu bathi ukulawula amaphupha abo kubenza bajongane neemeko ezibenza babe nexhala.

Ukuphucula izakhono zemoto

Ukuphupha kukaLucid kunokuba nakho ukuxhamla ukulungiswa komzimba. Inqaku kwi-Medical Hypotheses izabelo ezenza ngengqondo izakhono zemoto ezinokunyusa amandla omzimba okuzenza.

Oku kuphakamisa ukuba abantu abakhubazekileyo ngokwasemzimbeni banokuziqhelanisa nezakhono zemoto ngelixa bephupha ngamanqindi.

Ababhali benqaku bacingela ukuba abantu abangenakho ukukhubazeka emzimbeni banokusebenzisa amaphupha amnandi ukuphucula izakhono zemoto ngokunjalo.

Izilumkiso

Ngokubanzi, nabuphi na ubungozi bokuphupha okuqinisekileyo kubangelwa ziindlela zokungenisa.

Imiba emibi inokubandakanya:

• Iingxaki zokulala. I-WBTB kunye ne-MILD zibandakanya ukuvuka ezinzulwini zobusuku. Oku kuphazamiseka kunokwenza ukuba kube nzima ukuphumla ngokwaneleyo, ngakumbi ukuba unengxaki yokulala okanye ishedyuli yokulala engaqhelekanga.
• Ukupheliswa kwakhona. Ukuphazamiseka kokulala kunokukhokelela ekunciphiseni, okanye ukuziva ukuba abantu, izinto, kunye nokusingqongileyo akuyonyani.
• Uxinzelelo. Ukuphazamiseka kokulala kweendlela zokungenisa kunokonyusa iimpawu zokudakumba.
• Ukulala ukukhubazeka. Ukuphupha kukaLucid kunokwenzeka ngokulala ukhubazekile, okunokuba mfutshane kodwa koyike. Kwaye iingxaki zokulala zinokunyusa umngcipheko wokulala ukhubazekile.

Nini ukubona ugqirha

Tyelela ugqirha wakho ukuba unamava:

• amaphupha amabi rhoqo
• amaphupha amabi aphazamisa rhoqo ukulala
• uloyiko lokulala
• Amanxunguphalo abuhlungu
• utshintsho lweemvakalelo
• iingxaki zememori
• ingxaki yokulala

Ezi mpawu zinokubonisa i-PTSD, ingxaki yempilo yengqondo, okanye ingxaki yokulala. Ugqirha wakho unokumisela ukuba ngaba unyango olunamaphupha amnandi lilungile kuwe.

Umgca wezantsi

Ukuphupha kukaLucid kwenzeka xa usazi ukuba uyaphupha. Rhoqo, unokulawula umgca webali lephupha kunye nokusingqongileyo. Kwenzeka ngexesha lokulala kwe-REM.

Xa isetyenziswe kunyango, ukuphupha okunesidima kunokunceda ukunyanga iimeko ezinje ngamaphupha amabi aphindaphindiweyo kunye ne-PTSD. Abaphandi bacinga ukuba inokunceda ekuvuseleleni ngokwasemzimbeni.

Ukuba ungathanda ukuba nephupha eliqinisekileyo, zama ezi ndlela zidweliswe apha ngasentla. Ezi ndlela zinokuqeqesha ingqondo yakho ukuba ikwazi kakuhle ukwazi kwakho ngexesha lokulala. Kungcono ukubona ugqirha wakho ukuba ucinga ukuba unengxaki yokulala, i-PTSD, okanye enye ingxaki yempilo yengqondo.