Unyango lwaseKhaya lokuNgalali

Umxholo

• Isisombululo # 1: Ukucamngca ngengqondo
• Unyango # 2: Ukuphindaphinda kweMantra
• Unyango # 3: IYoga
• Unyango # 4: Umthambo
• Unyango # 5: Ukuphulula
• Unyango # 6: Magnesium
• Unyango # 7: Ioli yeLavender
• Unyango # 8: iMelatonin
• Yintoni enye endinokuyenza ukunceda ukulala ubusuku bonke?
• Iingcebiso namacebo
  
• Nini ukubona ugqirha
• Siphathwa njani esi sifo?
• Unyango lokuziphatha
• Amayeza
• Imbonakalo

Kutheni usebenzisa amayeza asekhaya okungalali?

Abantu abaninzi bafumana ukuphuthelwa ixesha elifutshane. Le ngxaki yokulala eqhelekileyo inokwenza kube nzima ukulala kwaye uhlale ulele kude kube lixesha lokuvuka.

Nangona ubuthongo obufunekayo buyahluka kuye ngomntu, uninzi lwabantu abadala ludinga ukulala iiyure ezisixhenxe ngobusuku. Ukuba iipateni zakho zokulala zichaphazela umgangatho wobomi bakho, amayeza ekhaya anokunceda.

Qhubeka ufunda ukuze ufunde ukuba ungazithatha njani iipateni zakho zokulala ngokucamngca, ngokuzilolonga nangamanye amayeza asekhaya.

Isisombululo # 1: Ukucamngca ngengqondo

Ukucamngca ngengqondo kubandakanya ukuphefumla okucothayo, okuzinzileyo ngelixa uhleli uthe cwaka. Ujonga umphefumlo wakho, umzimba, iingcinga, iimvakalelo kunye neemvakalelo njengoko zisenyuka kwaye zidlula.

Ukucamngca ngengqondo kunezibonelelo ezininzi zempilo ezihamba kunye nendlela yokuphila esempilweni ekhuthaza ukulala okuhle. Kuthiwa ukunciphisa uxinzelelo, ukuphucula uxinzelelo, kunye nokunyusa amajoni omzimba.

Abaphandi bafumanisa ukuba ukucamngca kuphuculwe ukuqaqanjelwa bubuthongo kunye neendlela zokulala ngokubanzi. Abathathi-nxaxheba baya kwiklasi yokucamngca ngeveki, ukubuyela umva kwemini, kwaye baziqhelisa ekhaya kwisithuba seenyanga ezimbalwa.

Unokucamngca rhoqo njengoko uthanda. Ukuba awunalo ixesha leseshoni ende, jolisa ekwenzeni imizuzu eli-15 kusasa okanye ngokuhlwa. Cinga ngokujoyina iqela lokucamngca kube kanye ngeveki ukuze uhlale ukhuthazekile. Unokukhetha nokwenza ucamngco olukhokelwa kwi-Intanethi.

Ukucamngca kukhuselekile ukuziqhelanisa, kodwa kunokuba nakho ukukhulisa iimvakalelo ezinamandla. Ukuba uziva ngathi ikubangela ukuba ubhebhetheke nangakumbi okanye isiphithiphithi, yeka ukwenza oko.

Unyango # 2: Ukuphindaphinda kweMantra

Ukuphindaphinda imantra okanye ukuqinisekiswa ngokuqinisekileyo kunokunceda ekugxileni nasekuzoliseni ingqondo yakho. IiMantras kuthiwa zivelisa iimvakalelo zokuphumla ngokuthula ingqondo.

Abaphandi kwabasetyhini abafundisiweyo abangenawo amakhaya ukuphinda imantra bathule imini yonke nangaphambi kokuba balale. Abathathi-nxaxheba abaqhubekeke besebenzisa imantra ngaphezulu kweveki bafumana amanqanaba ancitshisiweyo okuphuthelwa.

Unokukhetha imantra kwiSanskrit, isiNgesi, okanye olunye ulwimi. Khangela kwi-intanethi yeengcamango okanye wenze enye evakalelwa kukuba ilungile kuwe. Khetha imantra oyifumana imnandi kwaye izolile. Ingayinto elula, nengqinelanayo kwixesha langoku. Imantra elungileyo iya kukuvumela ukuba uqhubeke ngokugxila ekuphindaphindweni kwesandi, esiya kukuvumela ukuba uphumle kwaye ulale.

Cula imantra ngengqondo okanye ngokuvakalayo, ugcine ujoliso lwakho kumagama. Ngenisa ngobumnono ingqondo yakho kwimantra ngalo lonke ixesha izula. Ungadlala umculo ngokukhala. Zive ukhululekile ukucengceleza imantra yakho rhoqo njengoko uthanda. Unokukhetha enye imantra oza kuyisebenzisa ngexesha lasemini.

Ukuba uziva ukuba ukukhala kubangela naziphi na iziphumo ezibi okanye ukuphazamiseka, yeka isenzo.

Unyango # 3: IYoga

I-Yoga ukuba nefuthe elihle kumgangatho wokulala. I-Yoga inokunciphisa uxinzelelo, ukuphucula ukusebenza komzimba, kunye nokunyusa ukugxila kwengqondo.

Khetha isitayile esigxile ngakumbi ekuhambeni okucamngca okanye kokuphefumla ngokuchasene neentshukumo zomzimba ezinzima. Ukuhamba kancinci, okulawulwayo kukuvumela ukuba uhlale ukhona kwaye ugxile. I-Yin kunye ne-yoga yokubuyisela kwimeko yesiqhelo ziindlela ezintle.

Zama ukwenza iiseshoni ezinde ezimbalwa veki nganye, kunye nemizuzu engama-20 ubuncinci yokuzilolonga mihla le. Ukwenza ukuma ngaphambi kokulala kunokukunceda uphumle kwaye ukhululeke.

Ukuba i-pose ayiziva ilungile kuwe, musa ukuyinyanzela. Ukunyanzela kunokubangela ukwenzakala. Kubalulekile ukwenza oko uziva ulungile kuwe nasemzimbeni wakho, kwaye oko kuyahluka kuye komnye umntu.

Unyango # 4: Umthambo

Ukuzilolonga kukhulisa impilo iphela. Inokonyusa imeko yakho, ikunike amandla ngakumbi, incede ekulahlekeni kwesisindo, kwaye ikhuthaze ukulala okungcono.

Abathathi-nxaxheba basebenzise ubuncinci imizuzu eyi-150 ngeveki iinyanga ezintandathu. Ngeli xesha, abaphandi bafumanise ukuba abathathi-nxaxheba bafumana iimpawu ezimbalwa zokungalali ngokwaneleyo. Bakwabonisa ukunciphisa kweempawu zoxinzelelo kunye noxinzelelo.

Ukufumana ezi zibonelelo, kuya kufuneka wenze umthambo ophakathi ubuncinci imizuzu engama-20 ngosuku. Unokongeza kuqeqesho oluthile lwamandla okanye umthambo owomeleleyo we-aerobic amaxesha ambalwa ngeveki. Fumana ixesha losuku elilungele iimfuno zakho kwaye elinempembelelo entle ebuthongweni bakho.

Thatha ingqalelo imeko yomzimba wakho kwaye usebenzise ngokufanelekileyo. Ukulimala ngokwasemzimbeni kunokwenzeka, kodwa kunokuthintelwa ukuba uqhuba ngononophelo.

Unyango # 5: Ukuphulula

Abaphandi kunyango olufunyenweyo lokuthambisa ukuze kuxhamle abantu abaphuthelwe ngokuphucula umgangatho wokulala kunye nokungasebenzi kwemini. Inokunciphisa iintlungu, unxunguphalo noxinzelelo.

Ukuba i-massage yobungcali ayinakukhetha, unokwenza ukuzithambisa. Unokufumana ukuba kuluncedo ukuba neqabane okanye umhlobo akunike umyalezo. Vumela ingqondo yakho ukuba igxile kwiimvakalelo kunye neemvakalelo zokuchukumisa njengoko ingqondo yakho ibhadula. Uphando kwi-Intanethi ngeengcebiso kunye nobuchule.

Ngelixa ukupeyinta kukhuselekile ngokubanzi, jonga kugqirha wakho ukuba unayo nayiphi na inkxalabo yezempilo enokuthintela izibonelelo. Ukuba ulusu lwakho luthathile kwizithambiso okanye ioyile, qiniseka ukwenza uvavanyo lwesikhumba phambi kokuyisebenzisa.

Unyango # 6: Magnesium

I-Magnesium yinto yamaminerali eyenzeka ngokwendalo. Inokunceda izihlunu ziphumle kwaye zikhuphe uxinzelelo. Oku kucingelwa ukukhuthaza iipateni zokulala ezisempilweni.

Abathathi-nxaxheba bathathe i-500 milligrams (mg) yemagniziyam mihla le iinyanga ezimbini. Ngeli xesha, abaphandi bafumanisa ukuba abathathi-nxaxheba bafumana iimpawu ezimbalwa zokungalali kunye nokuphucula iipateni zokulala.

Amadoda angathatha ukuya kwi-400 mg yonke imihla, kwaye abasetyhini banokuthatha ukuya kwi-300 mg yonke imihla. Unokukhetha ukwahlula idosi phakathi kwentsasa nangokuhlwa okanye uthathe idosi yakho ngaphambi kokulala.

Unokongeza enye indebe ye-magnesium flakes kwindawo yokuhlambela yangokuhlwa, ivumela i-magnesium ukuba ifakwe kwisikhumba sakho.

Iziphumo ebezingalindelekanga zibandakanya isisu kunye nemiba yamathumbu. Unokuba unqwenela ukuqala ngethamo elisezantsi kwaye unyuke kancinci ukuze ubone indlela umzimba wakho osabela ngayo. Ukuyithatha ngokutya kunokunciphisa nakuphi na ukungaphatheki kakuhle esiswini. Jonga ugqirha wakho ukuba uthatha nawaphi na amayeza ukumisela unxibelelwano olunokubakho.

Akufanele uthathe izongezo zemagniziyam rhoqo. Thatha ikhefu kangangeentsuku ezimbalwa rhoqo kwiiveki ezimbini. Musa ukuthatha ngaphezulu kwedosi ekucetyiswa ukuba ifunyenwe kwimveliso.

Unyango # 7: Ioli yeLavender

ILavender isetyenziselwa ukuphucula imeko, ukunciphisa iintlungu, kunye nokukhuthaza ukulala. Ukuyithatha ngomlomo kucingelwa ukuba kusebenza ngakumbi.

Iziphumo zokubonisa ukuba iicapsule zeoyile ye-lavender ziluncedo ekuphuculeni iipateni zokulala kubantu abanexinzelelo xa bethathwe nge-antidepressant. Abantu bakwabonisa ukwehla kwamanqanaba oxinzelelo, anokubonakala ngathi avumela ukulala okungcono.

Thatha i-20 ukuya kwi-80 mg ye-lavender ngomlomo yonke imihla, okanye usebenzise njengoko kuyalelwe. Unokuba unqwenela ukongeza i-lavender yeoyile ebalulekileyo kwi-diffuser okanye uyitshize kumqamelo wakho. Iti yeLavender lukhetho.

ILavender ihlala ikhuselekile ukuyisebenzisa. Ukuthatha i-lavender ngomlomo kunokubangela intloko, ukuqunjelwa, okanye isicaphucaphu.

Unyango # 8: iMelatonin

I-Melatonin inokukunceda ukuba ulale ngokukhawuleza kwaye uphucule umgangatho wokulala kwakho.

Abaphandi kwi-melatonin efunyenweyo ukuphucula kakhulu iipateni zokulala kubantu abanomhlaza kunye nokulala. Umgangatho wokulala uphuculwe nangakumbi phakathi kweentsuku ezisixhenxe ukuya kwezili-14.

Thatha i-1 ukuya kwi-5 mg imizuzu engama-30 ukuya kwiiyure ezimbini ngaphambi kokuba ulale. Kuya kufuneka usebenzise idosi esebenzayo esezantsi, njengoko idosi ephezulu inokubangela iziphumo ebezingalindelekanga.

Ingabangela:

• ukudakumba
• isiyezi
• intloko ebuhlungu
• ukucaphuka
• isisu esiswini
• ukuvuka ebusuku

IMelatonin ikhuselekile ngokubanzi ukuba ingasetyenziselwa ixesha elifutshane.

Yintoni enye endinokuyenza ukunceda ukulala ubusuku bonke?

Utshintsho oluthile lwendlela yokuphila lunokunceda ukunciphisa iimpawu zakho zokulala. Unokuba unqwenela ukubanikela ngompu ngaphambi kokufuna ukongezwa okanye unyango.

Iingcebiso namacebo

• Gwema imichiza ephazamisa ukulala, njenge-nicotine, i-caffeine kunye notywala.
• Yitya ukutya okukhaphukhaphu ebusuku kwaye ubuncinci iiyure ezimbini ngaphambi kokulala.
• Hlala usebenza, kodwa usebenzise umzimba kwangaphambili.
• Thatha ishawa eshushu okanye ibhafu ekupheleni kosuku lwakho.
• Gwema izikrini enye ukuya kwiiyure ezimbini ngaphambi kokulala.
• Gcina igumbi lakho lokulala limnyama kwaye lipholile, kwaye zama ukulisebenzisa kuphela xa ulele.
• Ngena ebhedini kuphela ukuba udiniwe.
• Phuma ebhedini ukuba awulali phakathi kwemizuzu engama-20.

Nini ukubona ugqirha

Ukuba iimpawu zakho ziyaqhubeka ngaphezulu kweeveki ezimbalwa okanye zisiba mbi, nxibelelana nogqirha wakho. Ukulala okungapheliyo kunokuba sisiphumo senkxalabo yezempilo.

Oku kubandakanya:

• isilungulela
• isifo seswekile
• umbefu
• isifo samathambo
• iintlungu ezingapheliyo
• isifo se-thyroid
• isifo sentliziyo
• iingxaki zemisipha
• isifo sezintso
• ukuphazamiseka kwemithambo-luvo
• iingxaki zokuphefumla
• Utshintsho lwehomoni olunxulunyaniswa nokuyeka ukuya exesheni

Amayeza kagqirha kunye neka-counter anokuphazamisa umgangatho wokulala.

Ukuba ishiywe inganyangwa, ukulala kungonyusa umngcipheko wakho:

• ixhala
• ukudakumba
• ukumelwa yintliziyo
• igazi elonyukayo
• ukuhlukunyezwa kwesiyobisi

Ugqirha wakho unokukunceda ukuba ufike kwingcambu kwaye uthathe isigqibo sokuba ungawuphatha njani umba.

Siphathwa njani esi sifo?

Ukuba utshintsho kwindlela yokuphila alusebenzi, ugqirha wakho unokucebisa unyango lokuziphatha.

Unyango lokuziphatha

Ukunyanga ngokuziphatha kunokukunceda uhlakulele imikhwa ephucula umgangatho wokulala kwakho. Umgqirha wakho uya kusebenza kunye nawe kwiinyanga ezimbalwa ukufumana ukuba zeziphi iingcinga kunye nokuziphatha okunegalelo elibi kwiipateni zakho zokulala.

Isicwangciso sonyango sokuziphatha sinokubandakanya:

• isithintelo sokulala
• unyango lokuphumla
• ukulala imfundo yezempilo
• ukucwangcisa ukulala
• ulawulo lokuvuselela

Oku kuhlala kuneziphumo ezibhetele zexesha elide kunonyango kuphela.

Amayeza

Amayeza okulala kufuneka asetyenziswe ngamanye amaxesha kwaye angabi ngaphezulu kweentsuku ezili-10 zilandelelana.

Izinketho ezingaphezulu kwe-counter zibandakanya i-diphenhydramine, efana neBenadryl, kunye ne-doxylamine succinate, enje nge Unisom SleepTabs.

Ugqirha wakho unokumisela iipilisi zokulala ukuba zisetyenziswe ngelixa ulungelelanisa indlela yokuziphatha kunye notshintsho kwindlela ophila ngayo.

Amayeza aqhelekileyo okulala amayeza aquka:

• doxepin (uSilenor)
• eszopiclone (iLunesta)
• zolpidem (Ambien)

Imbonakalo

Kwiimeko ezininzi, ukwenza utshintsho kwindlela ophila ngayo kunokunciphisa ukuphuthelwa. Ukulala okungapheliyo kuhlala iintsuku ezimbalwa okanye iiveki. Kwiimeko ezinzima kakhulu, inokuhlala iinyanga ezintathu okanye ngaphezulu. Ukuba iimpawu zakho ziyaqhubeka ngaphezulu kweeveki ezimbalwa, nxibelelana nogqirha wakho.

Unokukufumanisa kuluncedo ukuba nesicwangciso sento oyenzayo xa ungakwazi ukulala. Unokuthatha isigqibo sokugxila ekuphumleni ebhedini ungalalanga, uye kwelinye igumbi wenze into yokuphumla, okanye uvuke wenze into esebenzayo kunye nemveliso. Fumana okusebenzayo kuwe.

Ukugcina iphepha lokulala kunokukunceda uchonge naziphi na izinto ezinegalelo kukungalali. Qinisekisa ukurekhoda ixesha lakho lobusuku, nantoni na obuya kuyitya okanye uyisele, kunye nawaphi na amayeza onokuthi uwathathe.