Amanqaku oxinzelelo lwe5 lokulala

Umxholo

• 1. Isango lomoya
• 2. Intlangano emithathu ye-yin
• 3. Intlakohlaza
• 4. Isango lomda wangaphakathi
• 5. Ipuli yomoya
• Luthini uphando?
• Nini ukubona ugqirha
• Umgca wezantsi

Ushwankathelo

Ukuphuthelwa sisifo esiqhelekileyo sokulala esenza ukuba kube nzima ukulala kwaye ulale. Ukuba nokungalali kuthintela abantu abaninzi ekubeni bafumane iiyure ezisixhenxe ukuya kwezisithoba zokulala ubusuku ngabunye iingcebiso zeengcali.

Abanye abantu bafumana amaxesha amafutshane okuphuthelwa iintsuku ezimbalwa okanye iiveki, ngelixa abanye benobuthongo kangangeenyanga ngexesha.

Nokuba uhlala kangakanani na ukulala, i-acupressure inokubonelela ngesiqabu. I-Acupressure ibandakanya ukusebenzisa ukubamba komzimba ukukhuthaza amanqaku oxinzelelo ahambelana neenkalo ezahlukeneyo zempilo yomzimba neyengqondo.

Ngelixa unokuba noqhaqho olwenziwe yingcali, unokuzama ukukhuthaza amanqaku oxinzelelo ngokwakho. Funda ukuze ufunde amanqaku amahlanu oxinzelelo onokuzama ukufumana ngakumbi malunga nesayensi emva kokusebenzisa i-acupressure yokulala.

1. Isango lomoya

Inqaku lesango lomoya likwindawo esesihlahleni sakho sangaphandle, ngaphantsi komnwe wepinki.

Ukunyanga ukulala:

1. Yiva indawo encinci, engenanto kule ndawo kwaye usebenzise uxinzelelo olunobunkunkqele kwisetyhula okanye ukunyuka nokunyuka.
2. Qhubeka imizuzu emibini ukuya kwemithathu.
3. Bamba icala lasekhohlo lenqaku ngoxinzelelo olucekeceke kwimizuzwana embalwa, emva koko ubambe icala lasekunene.
4. Phinda kwakhona kwindawo enye yesihlahla sakho.

Ukukhuthaza le ndawo yoxinzelelo kunxulunyaniswa nokuzolisa ingqondo yakho, enokukunceda ulale.

2. Intlangano emithathu ye-yin

Indawo ezintathu zokuhlangana ze-yin zibekwe kumlenze wakho wangaphakathi, ngaphezulu kweqatha lakho.

Ukunyanga ukulala:

1. Khangela eyona ndawo iphakamileyo kwiqatha lakho.
2. Bala ububanzi beminwe emine emlenzeni wakho, ngaphezulu kweqatha lakho.
3. Faka uxinzelelo olunzulu kancinci emva kwethambo lakho lomlenze osezantsi (i-tibia), uhlikihla isetyhula okanye up-and-down motions kwimizuzwana emine ukuya kwemihlanu.

Ukongeza ekuncedeni ukulala, ukulinganisa le ndawo yoxinzelelo kunokunceda ekuphazamiseni i-pelvic kunye neempawu zokuya exesheni.

Sukuyisebenzisa le ndawo yoxinzelelo ukuba ukhulelwe, njengoko ikwanxulunyaniswa nokunciphisa abasebenzi.

3. Intlakohlaza

Indawo yokuphefumla yasentwasahlobo ikwindawo yonyawo lwakho. Kukudakumba okuncinci okubonakala ngaphezulu nje embindini wonyawo lwakho xa ujika iinzwane zakho ngaphakathi.

Ukunyanga ukulala:

1. Lala ngomqolo ugobe amadolo ukuze ufike ezinyaweni zakho ngezandla.
2. Thatha inyawo elinye ngesandla sakho kwaye uzisonge iinzwane.
3. Yiva uxinzelelo kunyawo lwakho.
4. Faka isicelo soxinzelelo oluqinileyo kwaye uthambise eli nqanaba okwemizuzu embalwa usebenzisa isetyhula okanye ukunyusa nokuhla.

Ukukhuthaza le ndawo yoxinzelelo kukholelwa ukuba kumandla akho amandla kwaye kubangele ukulala.

4. Isango lomda wangaphakathi

Indawo yangaphakathi yomda wesango ifunyenwe kwingalo yakho yangaphakathi phakathi kweetoni ezimbini.

Ukunciphisa ukulala:

1. Guqula izandla zakho ukuze iintende zakho zijongise phezulu.
2. Thatha isandla esinye kwaye ubale ububanzi obuyiminwe emithathu ukusuka ezantsi esihlahleni sakho.
3. Faka isicelo soxinzelelo oluzinzileyo phakathi kweetoni ezimbini kule ndawo.
4. Sebenzisa isetyhula okanye up-and-down isindululo sokuthambisa indawo leyo imizuzwana emine ukuya kwemihlanu.

Ukongeza ekuncedeni ulale, indawo yangaphakathi yomda wesango inxulunyaniswa nesicaphucaphu, iintlungu zesisu kunye nentloko.

5. Ipuli yomoya

Indawo yokubhukuda umoya imi ngasemva kwentamo yakho. Ungayifumana ngokuziva ithambo le-mastoid emva kweendlebe zakho kwaye ulandele i-groove ejikeleze apho imisipha yakho yentamo inamathela khona kugebhezi.

Ukunyanga ukulala:

1. Hlanganisa izandla zakho kunye kwaye uvule ngobumnene izandla zakho kunye neminwe yakho edibeneyo ukuze wenze ikomityi ngezandla zakho.
2. Sebenzisa oobhontsi ukufaka uxinzelelo olunzulu nolomeleleyo kukhakhayi lwakho, usebenzisa isetyhula okanye ukunyuka nokuhla ukuthambisa le ndawo imizuzwana emine ukuya kwemihlanu.
3. Phefumla nzulu njengoko uhlikihla loo ndawo.

Ukukhuthaza le ndawo yoxinzelelo kunokunceda ukunciphisa iimpawu zokuphefumla, ezinje ngokukhohlela, ezihlala ziphazamisa ukulala. Ikwanxulunyaniswa nokunciphisa uxinzelelo kunye nokuzola kwengqondo.

Luthini uphando?

I-Acupressure iye yajikeleza amawaka eminyaka, kodwa iingcali zisandula ukuvavanya ukusebenza kwayo njengonyango. Ngelixa uninzi lwezifundo esele zikhona malunga nokunyanga kunye nokulala zincinci, iziphumo zazo ziyathembisa.

Umzekelo, uphononongo luka-2010 lwaluquka abathathi-nxaxheba abangama-25 kumaziko onyango lwexesha elide ababenengxaki yokulala. Umgangatho wabo wokulala uphuculwe emva kweeveki ezintlanu zonyango lonyango. Izibonelelo zahlala ukuya kuthi ga kwiiveki ezimbini emva kokuba beyekile ukufumana unyango.

Uphononongo lowama-2011 olubandakanya abasetyhini abangama-45 abaya emva kokuyeka ukuya exesheni abanokulala babeneziphumo ezifanayo emva kweeveki ezine zonyango.

Zininzi izifundo ezineziphumo ezifanayo, kodwa zonke zincinci kwaye zinomda. Ngenxa yoko, iingcali azinayo idatha ekumgangatho ophezulu ngokwaneleyo yokufikelela kwiziphetho zekhonkrithi.

Nangona kunjalo, akukho bungqina bokuba i-acupressure inciphisa umgangatho wokulala, ke ngokuqinisekileyo kufanelekile ukuzama ukuba unomdla.

Nini ukubona ugqirha

Ukulala kubalulekile kwimpilo yakho yasemzimbeni nasengqondweni.

Rhoqo ukungalali ngokwaneleyo kunxulunyaniswa noluhlu lweengxaki zempilo, kubandakanya:

• buthathaka ukusebenza komzimba
• ukutyeba kwakho
• kunciphise umsebenzi wokuqonda

Ukuba unesifo sokulala esihlala ngaphezulu kweeveki ezimbalwa, yenza idinga nogqirha wakho. Unokuba nemeko engaphantsi efuna unyango.

Umgca wezantsi

Uninzi lwabantu lujongana nokuphuthelwa ngaxa lithile ebomini babo. Ukuba ujonga iyeza lendalo ukuphucula ukulala kwakho, zama ukwenza i-acupressure imizuzu eli-15 ngaphambi kokuba ulale.

Qiniseka nje ukuba uzilawula naziphi na izizathu ezibangela ukungalali ixesha elide.