Zama ezi ziQinisekiso zokuLala ukuNika inqaku lokuThintela iliso

Umxholo

• Yintoni iMantra okanye isiQinisekiso?
• Uyisebenzisa njani iMantra okanye isiQinisekiso sokuLala
• Ke, iiMantras okanye iziQinisekiso zikunceda njani ukuba ulale?
• Indlela yokukhetha iSiqinisekiso sokulala
• 6 Iziqinisekiso zokulala zoBusuku obuzolileyo
• "Mayibenjalo."
• "Ndikufanele ukuphumla."
• "Ndicinga ngcono xa ndiphumle."
• "Ukulala ngamandla."
• "Hayi ngoku."
• "Ndiyakwazi ukulala."
• Uphengululo lwe

Ukulala kunokuba nzima ukuza. Kodwa ngexesha lobhubhani ongapheliyo oxubene nezidubedube zenkcubeko, ukubeka iliso elivaliweyo ngokwaneleyo kuye kwaba yinto ephuphayo kwabaninzi. Ke, ukuba awukhumbuli ixesha lokugqibela uvuke uziva uphumle kakuhle, unokuthuthuzeleka kwinto yokuba awuwedwa-kwaye nokuba akunyanzelekanga ukuba ucinezeleke ekubandezelekeni ngenxa yobusuku obungalaliyo ngonaphakade. Kodwa ukuba usike i-caffeine, uzame ukucamngca, nokuba ulandele isnooze-flow flow ye-yoga, kunye neetoni zethebhu nangoku kubonakala ngathi kuvela engqondweni yakho umzuzu xa ubetha ifula, unokulungela ukuwanga iflegi emhlophe.

Musa ukunikezela. Endaweni yoko, jonga enye indlela ekusenokwenzeka ukuba awukazami ngayo: iziqinisekiso zokulala okanye iimantras.

Yintoni iMantra okanye isiQinisekiso?

Imantra ligama okanye ibinzana "elicinga, elithethiweyo, okanye eliphindaphindwayo njengendlela yokucamngca," utshilo uTara Swart, Ph.D., ugqirha wezenzululwazi kunye nombhali UMthombo. "Isetyenziselwa ukubhala ngaphezulu ukubhala iingcinga ezingalunganga kunye neenkolelo ezibambezelayo ekufikeleleni kumandla akho apheleleyo, kunye nokunyusa ukuzithemba okanye ukukuzolisa." (Eyeleleneyo: IiNgcali ezili-10 zokuQikelela kweMantras Live Ngayo)

Ngelixa ngokwembali ziculwa ngesiSanskrit, iimantras namhlanje zihlala zithatha uhlobo olusentshona lweziqinisekiso zika "Ndim". Ezi ngxelo "ndingu" -kwithiyori-zivumela umntu ukuba azithethe okanye azicinge ukuba "anyathele" kwingqondo entsha, ephethe imeko entsha. "Ndonwabile." "Ndiphumle," njalo njalo. Uqinisekisa ukuba ingqondo okanye injongo kuwe ngengxelo.

Kwaye isayensi iyayixhasa le nto. Uphononongo luka-2020 lufumanise ukuba isiqinisekiso sakho sinokukunceda ukunciphisa iimvakalelo zokungabi namandla kwaye wandise amandla okuzimela (cinga: ukuba uyakholelwa ukuba uza kukwazi ukulala, kunokwenzeka ukuba ukwenze oko). Ngaphezu koko, uphando lukwabonisa ukucula iimantras kunokuthulisa indawo yengqondo enoxanduva lokuzivavanya kunye nokubhadula kunye nokuphucula imo (de-stress, ukunciphisa ixhala) kunye nomgangatho wokulala.

Uyisebenzisa njani iMantra okanye isiQinisekiso sokuLala

Uyisebenzisa kanjani "imantra okanye isiqiniseko kuwe - akukho ndlela ichanekileyo nengalunganga yokwenza oku. Ungaphinda okanye "ucule" i-mantra ngokwesiko, isimbo somoya, esibandakanya ukugxila "kumgangatho wokungcangcazela" wamagama (okuthi, kwakhona, ahlala eSanskrit), uchaza uJanine Martins, utitshala weyoga kunye nomphilisi wamandla. . Mala amaso aqhele ukusetyenziswa xa kucamngca ngemantra; njengoko ubamba intsimbi nganye, uphinda ingxelo, utsho uMartins. "Unokucamngca ngamazwi e-mantra - inhale (cinga "ndinoxolo") kwaye ukhuphe (cinga "kwaye usekelwe").

Unokuphinda uqinise entlokweni yakho ngelixa usithi, ukuxubha amazinyo okanye ubhale i-mantra phantsi kwijenali ngaphambi kokuba uvale izibane. Qiniseka nje ukuba ujolise kumagama (indlela akhangeleka ngayo, evakala ngathi, kunye nomyalezo wawo) ukuqeqesha ingqondo yakho ukuba uyikholelwe nakumphefumlo wakho ukuvumela naziphi na ezinye iziphazamiso ukuba zichithe. (Idibeneyo: Usebenzisa iMantra ebalekayo inokukunceda njani ubethe i-PR)

Kwaye ungalibali, "ukuphindaphinda kubalulekile," utshilo uMartins. "Isenzo sokuphindaphinda [sinceda] ukudala utshintsho kwingqondo yethu engaphantsi kwengqondo." Ngelixa kunokuba nzima ukuhlala ubukho namava ekuqaleni, "njengezinto ezininzi, ngumkhwa," utshilo.

Ke, iiMantras okanye iziQinisekiso zikunceda njani ukuba ulale?

Imfihlelo yokubamba ezinye zeZzz? Ukungena kwingqondo yokucamngca - into enokufezekiswa ngokuphinda i-mantra. Ukugxila kwisandi esinye, igama elinye, okanye ingxelo ibenye ivumela inqaku elinye lokugxila, ukuthulisa ingxolo kuyo yonke ingqondo yakho, enokukunceda ukunciphisa uxinzelelo kunye nokuvumela umzimba wakho ukuba ungene kwisimo esifanelekileyo sokulala.

Kuqhelekile ukuba namaxhala anyuke ngokuhlwa xa sizama ukulala, utshilo uMichael G. Wetter, Psy.D, umlawuli wezengqondo kwiziko lezonyango i-UCLA, kwiCandelo laBafikisayo nakwimithi yabantu abadala. Inkqubo. "Ngokuthetha ngokwasemphefumlweni, eli xesha lexesha kubhekiswa kulo njengemeko ye-hyperarousal yengqondo."

Ngamanye amagama, ukuba uchithe ubusuku obudlulileyo usokola ukulala ngenxa yoxinzelelo, lokuhambisa isitofu, umzekelo, ungaqala ukungena kumjikelo ombi wokungakwazi ukulala ukomeleza obu bunzima bokulala ngokuxhalaba Ukucinga malunga nokuba uya kukwazi na ukulala, wongeza uSwart."Imantra ingasetyenziselwa ukubuyisela endaweni yeengcinga ezingalunganga, ukuthomalalisa umzimba kunye nengqondo ngokubanzi, kwaye ngenene ukwenza ukulala." (Eyeleleneyo: Njani kwaye kutheni ubhubhani we-coronavirus udibana nokulala kwakho)

Ukuqinisekiswa kokulala okanye ii-mantras kunokukunceda ushiye kude nexhala eliphindaphindayo okanye i-rumination. Into ephambili kukukhumbula ukuba lixesha ozama ngalo ukulala hayi ixesha lokuzama ukusombulula iingxaki zakho ezahlukeneyo, ungquzulwano, okanye uxinzelelo, ucacisa ukuba lelona xesha lokuvumela ingqondo yakho ukuba iphumle ukuze xa uvuka, ukwazi ukujongana nale micimbi ngokufanelekileyo.

Ke, cinga umkhuba wokuphindaphinda iingxelo ezakhayo njengesango lakho lokucinga okungafikelelekiyo, apho unokuvala khona iithebhu zengqondo zobuchopho bakho. Ngokujolisa ingqondo yakho kwisiteyitimenti sobungqina bokulala, isandi, kunye nokuphindaphinda, uyakwazi ukumisa iingcinga zakho kunye nokomeleza isihlunu esibuyisela ingqondo evuzayo kumzuzu wangoku, utshilo u-Alex Dimitrio, MD, ibhodi ephindwe kabini. -ugqirha oqinisekisiweyo wengqondo kunye neyeza lokulala kunye nomsunguli weMenlo Park Psychiatry & Sleep Medicine.

Indlela yokukhetha iSiqinisekiso sokulala

Ngelixa "imantra yokulala ingaluncedo ekunciphiseni ukukhathazeka nexhala lasebusuku," kubalulekile ukukhumbula ukuba "ayikho enye imantra ezakusebenzela wonke umntu," utsho uWetter. Endaweni yoko, ucebisa ukuba wakhe eyakho izixhobo yezixhobo zeengxelo zobusuku. "Phuhlisa inani leentetho ezahlukeneyo okanye iindlela ezisebenza kakuhle kuwe; [ngokusebenzisa] ulingo kunye nempazamo."

Ukwakha isiqinisekiso sakho sokulala esenzelwe wena "isixhobo sethuluzi":

1. Gxininisa kwizinto ezilungileyo ("Ndizolile") ngokuchasene neziqinisekiso ("Andigxininisi"). Oku kukunceda ukuba ugxile koko wenayenza ufuna, ngokuchasene noko wenamusa.
2. Zama ezimbalwa kwaye ubone ukuba yeyiphi esebenzayo kuwe. Ukuba imantra yesintu yesiSanskrit ayiqhuli nawe, kulungile; zama ingxelo ngolwimi lwakho lwenkobe eziva ikhululekile okanye iyinyani. Ngokuqinisekileyo, ukucula imantra yinto yokomoya enembali ebekiweyo, kodwa kuya kufuneka ufumane into esebenzayo kwingqondo yakho.

"Ekugqibeleni, zinike imvume yokubeka ecaleni zonke iingxaki ngexesha elithile ngaphambi kokulala, ukuze xa ulungele ukulala, sele ungene kwindawo yokuphumla," ucebisa u-Wetter.

6 Iziqinisekiso zokulala zoBusuku obuzolileyo

"Mayibenjalo."

Phinda "mayibe njalo" njengokuba unqwala. "Izinto mazibe zezangoku," ukhuthaza uWetter. "Zikhumbuze: 'Ndiza kuba kwimeko engcono yokulungisa oku kusasa.'

"Ndikufanele ukuphumla."

Zixelele "ingqondo nomzimba wam kufanelekile ukuphumla ngeli xesha," utsho uWetter. Gxininisa engqondweni yakho ukuba ukulungele ukuphumla, ukubuyela kwimeko yesiqhelo, kunye nexesha lokuphumla- nokuba iingcinga ezikwintloko yakho ezenza ii-zoomies zikwenza uzive ngenye indlela. Esi siqinisekiso sokulala ngakumbi sinokukunceda xa uziva unyanzelekile ukuba wenze ngakumbi okanye uzive ukoyiswa zizinto ozenzayo. Elinye ixesha labantu abasemva: Wena yenza bafanele ukuphumla!

"Ndicinga ngcono xa ndiphumle."

Ukuba udibanisa esinye isahluko, olunye uvavanyo lweyunithi, enye i-PowerPoint, enye i-imeyile, uWetter ucebisa ukuzama imantra enamandla: "Ndicinga ngcono xa ndiphumlileyo." Ngelixa usenokuba usedesikeni yakho (vs. ebhedini yakho), ukuphinda oku kuqinisekiswa kokulala kunokunceda ukulungisa umzimba wakho kunye nengqondo yakho ukuze ulale, nto leyo enokuba luncedo ngakumbi ukuba usokola ukubethwa ngumoya ngenxa yokungasoze kuphele. -yenza uluhlu.

"Ukulala ngamandla."

"'Ubuthongo bunamandla' yinto endizixelela yona njengoko ndijonga ixesha kunye nentloko yokulala," utshilo uKevin Gilliland, uPsy.D., umlawuli we-Innovation360 eDallas. "Umsebenzi kunye nobomi buya kuhlala bundihenda ukuba ndenze kancinci okanye ndibukele isiqendu esinye. Kule mihla inzima, ndiyazi ukuba ukulala kubalulekile kwimpilo yam yomzimba neyengqondo." (Kuyinyani: Ukufumana ubusuku obuqinileyo beZzz's kunokuqinisa amajoni akho omzimba, kukonyuse imeko yakho, kuphucule inkumbulo yakho, nokunye okuninzi.)

"Hayi ngoku."

Ukwandisa oko, uGilliland uthi ukuqinisekiswa kwakhe kokulala xa efika ebhedeni "ayikho ngoku." Esi siqinisekiso sokulala sinokunceda ukuthulisa naziphi na iingcinga ezinokuthi zivele engqondweni yakho kwaye zikuthintele ekozeleni, utshilo uGilliland. "Ezona ngcinga ndizivumayo zezi zijolise ekulaleni- izinto ezinje ngokuphefumla, ukukhulula izihlunu zam kunye nokugcina iingcinga zomsebenzi okanye ukukhathazeka okanye ubomi, utshilo. Yonke into? "Hayi ngoku." Ngokuphindaphinda oku, i-mantra "indikhumbuza oko kubalulekile, kutheni kubalulekile, kwaye igcina ndigxininise ngokucokisekileyo kumsebenzi (ubuthongo) kwaye kungekhona kuzo zonke iingcamango ezinokuhamba engqondweni yam," uyachaza.

"Ndiyakwazi ukulala."

Emva kobusuku obunzima bokulala - okanye ukungavalwa kwamehlo kwaphela - unokuqala ukuthandabuza amandla akho okuzalwa okunqwala. Ivakala iqhelekile? Emva koko cinga ukumemeza ngolu hlobo lokulala njengoko ubeka intloko yakho emqamelweni. Njengengxelo ethi "ndinguye", le mantra inokukukhuthaza ukuba uwuthembe umzimba wakho kwaye ikuncede uphephe ukukhathazeka kunye nokuphazamiseka malunga namava adlulileyo ukuze ungene kwiingcinga zakho kwaye ubeke uxinzelelo olungafunekiyo kuwe. (Eyeleleneyo: Ngaba Ukuxhalaba Kobuthongo Kusenokuba Lityala Ngokudinwa Kwakho?)

Uphengululo lwe