Isikhokelo saBaqalayo kwiSpuni

Umxholo

• Yintoni inqaku?
• Ikhupha iihormoni zokuziva ulungile
• Inokukunceda ulale
• Kuyaphumla
• Kwandisa ulwalamano
• Ngaba yinto yesondo?
• Indlela yokwenza
• Ngaba kubalulekile ukuba ngubani icephe elikhulu okanye elincinci?
• Ngaba izinzile kangakanani indawo yokulala?
• Umahluko ukuzama
• Ibhola necephe
• Ipuni enkulu kunye necephe lomntwana
• Iipuni kwidrowa
• Ingqolowa
• Tshintsha iindima
• Lixesha lokuba uqhubeke ukuba ...
• Uwanele 'ngengalo efileyo'
• Ufuna indawo ethe xhaxhe yokuphefumla
• Ushushu kakhulu
• Ezinye iindlela zokuqwalaselwa
• Umzala
• Ijonge ezantsi Y
• Oonodoli bephepha
• Umgca wezantsi

Imizekeliso nguBrittany England

Nokuba yimiboniso bhanyabhanya okanye iincoko zemihla ngemihla phakathi kwabahlobo, ukucola amacwecwe kuhlala kululuhlu lweendawo zokulala.

Kodwa ucofa njani "ngokuchanekileyo"? Kwaye zeziphi ezinye iindlela kwizibini ezitshatileyo ezifuna iseshoni yokubopha ebusuku?

Funda yonke into oyifunayo malunga neepuni ezinkulu kunye neepuni ezincinci.

Yintoni inqaku?

Ukuhluza ayisiyondlela nje yokuziva usondele kwiqabane - {textend} okunene kunxibelelene nomkhosi wonke wezibonelelo zezempilo.

Ikhupha iihormoni zokuziva ulungile

I-Oxytocin, eyaziwa ngokuba yi-cuddle chemical okanye i-hormone yothando, kuthiwa iya kukhutshwa xa abantu ababini becephe. Ke kunjalo i-dopamine kunye ne-serotonin.

Ihormone oxytocin inokukhuthaza ukudibana kwaye inxulunyaniswa nezinye izibonelelo, kubandakanya iintlungu kunye noxinzelelo.

I-Dopamine, okwangoku, ibonakala ngezenzo ezinomvuzo. Kwaye i-serotonin inokukunceda ukulawula yonke into ukusuka kwimood ukuya kwisidlo kunye nokulala.

Inokukunceda ulale

Ukuba kunzima ukulala, abanye bacebisa ukuba i-oxytocin inokudlala indima eluncedo- {textend} ngakumbi kwabo baneemeko ezifana ne-apnea yokulala.

Akukaqondwa ukuba kutheni okanye njani, kodwa kufanelekile ukukhumbula kunjalo.

Kuyaphumla

Ukuthambisa kuthiwa kunceda inkqubo yeemvakalelo ukuba iphumle kwaye inciphise uxinzelelo lwegazi, ivumela abantu ukuba bazole.

Kwandisa ulwalamano

Izandi zicacile, kodwa ukulala kufutshane neqabane kunokonyusa iqhina- {textend} kokubini ngokwasemzimbeni nangokweemvakalelo- {textend} phakathi kwakho.

Ngapha koko, esi sesona sizathu sokuba uninzi lwezibini ezitsha zinokukhetha ukucofa ubusuku ngabunye.

Ngaba yinto yesondo?

Akunjalo. Abanye abantu bathanda ukuya kulala kule ndawo kwaye bangayidibanisi nesondo.

Kodwa, ukuba bobabini abantu bakhululekile, ukusondelelana nge-spooning kungakhokelela kwizenzo zesondo.

Oku akufuneki ukuba kubandakanyeke ukwabelana ngesondo okanye ukungangenisi ngokwesondo, nangona ukucoca indawo entle xa ungenawo amandla amaninzi. Endaweni yoko, banokubandakanya iithoyi okanye iminwe.

Isenzo sokungena sinokufuna uhlengahlengiso lomzimba omncinci, ngakumbi ukuba zombini ukuphakama kwahluke ngokupheleleyo.

Hlala unxibelelana neqabane lakho, kwaye nazise xa izinto zivakala zilungile.

Indlela yokwenza

Eyona ndlela yokuchaza icephe kukuba ulale ngecala kwaye usonge iqabane lakho ngokuwola okukhulu, ingalo yakho iphumle esinqeni sayo.

Okanye, ukuba ulicephe elincinci, iqabane lakho liyakukugona.

Uya kujongana ngendlela efanayo ukuze ungabinakho ukubona ubuso bomnye nomnye, kodwa isikhundla sisavumela ukuba nisondele omnye komnye.

Ngobulumko emlenzeni, yenza nantoni na uziva ukhululekile.

Ngaba kubalulekile ukuba ngubani icephe elikhulu okanye elincinci?

Stereotypically, umntu omde uthatha indima yecephe elikhulu, njengoko kubonakala njengokukhululeka ngaloo ndlela.

Kodwa akukho mthetho ulukhuni. Nawuphi na umntu unokuba yicephe elikhulu okanye elincinci, nokuba ungowesini okanye uqhelwaniso.

Ngumba nje wokhetho. Umzekelo, abanye bakufumanisa kuthuthuzela ngakumbi ukucofa. Abanye bathanda "ukukhusela" iqabane labo kwindawo enkulu yecephe.

Ngaba izinzile kangakanani indawo yokulala?

Ukunyaniseka, ukucofa ubusuku bonke akunakukhathazeka. Iithambo neengalo zinokubuhlungu kwaye ziziva zindindisholo, singasathethi ke ngobushushu obuveliswa yimizimba emibini eshushu.

Akuqhelekanga ukutshintsha isikhundla emva kweyure okanye ezimbini. Kodwa ukuba ufuna ukuyenza ubusuku bonke, zama ukuhambisa iingalo zakho kwindawo efanelekileyo.

Unokufaka umqamelo phantsi kwemilenze yakho ukunqanda iintlungu kunye neentlungu.

Umahluko ukuzama

Ngamanye amaxesha, ukucoca kwendabuko akusebenzi. Nazi iindawo ezimbalwa ezinokuziva ngcono.

Ibhola necephe

Kule ndawo, bobabini abantu bahlala ecaleni kwendlela. Kodwa icephe elincinci ligoba okosana, ukuvumela icephe elikhulu ukuba lolule imilenze ngaphandle.

Ipuni enkulu kunye necephe lomntwana

Le ibandakanya ukulingana okulinganayo, kodwa omabini amaqabane ajongene.

Icephe elikhulu ngokuchanekileyo lihlala kwindawo enye ngelixa icephe elincinci lijika lijongana nawo, lilele kwindawo yomntwana. Icephe elikhulu linokuwola incinci.

Iipuni kwidrowa

Ukuba nobabini anikuthandi ukulala ecaleni, le ndawo inokuba yeyenu.

Ukungena kuyo, icephe elikhulu kufuneka lilele ngomqolo. Omncinci ke ulala ejonge phantsi phezu kwecephe elikhulu, ephumlise iintloko zabo esiswini somnye. Nokuba uyawola na kuxhomekeke kuwe.

Ingqolowa

Ngena kwindawo yeklasikhi yeklasikhi, kodwa songela imilenze yakho ujikeleze enye kwenye. Oku kungathatha uvavanyo ngaphambi kokuba uyeke ukuthuthuzela.

Tshintsha iindima

Ukutshintsha kweendima kunokunceda ukwenza izinto zibe mnandi. Ayizukudibanisa kuphela ulwalamano olongezelelekileyo kubudlelwane bakho, kodwa ivumela bobabini abantu ukuba bafumane izibonelelo zethisipuni enkulu kunye encinci.

Kodwa ukuba nobabini niyonwabile ngamalungu enu abekiweyo, musani ukuba noxinzelelo. Akukho nto iphosakeleyo ngokubambelela kwinto oyaziyo!

Lixesha lokuba uqhubeke ukuba ...

Ubuninzi be-spooning bunokuba yintuthuzelo, isikhundla sinokubanakho ukwehla.

Uwanele 'ngengalo efileyo'

Iipuni ezinkulu zinokuvuka rhoqo ngengalo efileyo. Ubunzima bomzimba womntu engalweni iiyure ezisi-8 ngqo zinokuthintela ukuhamba kwegazi, ngokungathandabuzekiyo kukhokelela kubundindisholo kunye nezikhonkwane ezoyikekayo kunye neenaliti.

Ufuna indawo ethe xhaxhe yokuphefumla

Abanye abantu bapholile baya komnye. Bafuna indawo yokolula kwaye abayithandi intloko egcwele iinwele ebusweni babo.

Ukubona njengokulala kubaluleke kakhulu, akukho hlazo ekuxokeni ngendlela evakalelwa kukuba ikhululekile.

Ukuba iqabane lakho libonakala licaphukile kukutshintsha kwentliziyo, thetha nabo. Mhlawumbi unokucofa imizuzu embalwa busuku ngabunye ukugcina ukusondela.

Ushushu kakhulu

Ebusika, ukufunxa kungangamava amnandi, ashushu. Kodwa xa kushushu iinyanga ezishushu, zinokujika ngokukhawuleza zibile kwaye zinganyamezeleki.

Ukufuna indawo ngexesha lasebusuku yinto yokuxoxa neqabane lakho. Awusoze wazi, banokuvumelana nawe.

Ezinye iindlela zokuqwalaselwa

Ukuba i-spooning classic kunye neenguqu zayo azikho kuwe, ezi ndawo zilandelayo zingakhuthaza ukusondelelana - {textend} kodwa kukhululekile - {textend} ukulala ebusuku.

Umzala

Umntu omnye ulala ethe tyaba ngomqolo neqabane lakhe lilele ngecala, libeke intloko esifubeni somnye.

Into oyenzayo ngengalo nemilenze ixhomekeke kuwe. Abanye abantu bayathanda ukubadibanisa, ngelixa abanye bekhetha ukugcina amalungu ehlukene.

Ijonge ezantsi Y

Indawo yokukhululeka ngakumbi, oku kubandakanya ukujongana nemikhombandlela ngokuchasene nomqolo osezantsi ochukumisayo.

Ukungena kolu hlobo lwe-Y kushiya iingalo nemilenze simahla kwaye kunciphisa uxinzelelo lwentamo.

Oonodoli bephepha

Icala lokulala ayililo elomntu wonke. Ukuba wena neqabane lakho aningabo abalandeli, zama ukulala ngomqolo iingalo okanye imilenze ichukumise.

Ukomeleza ulwalamano, zama ukubambana ngezandla.

Umgca wezantsi

Xa kuziwa ekulaleni ecaleni kweqabane, ukuchukumisa nangayiphi na indlela kunokuqinisa ubudlelwane bakho.

Nangona i-spooning ibonwa njengeyona ndlela idumileyo yobusuku obusondeleyo, ayisiyiyo incasa yomntu wonke.

Umahluko kwindawo yakudala unokunceda. Kodwa, ukuba akunjalo, khetha eyona iziva ikhululekile kuwe nakwiqabane lakho. Unako ukuhlala udibanisa xa uvukile!

ULauren Sharkey yintatheli kunye nombhali onomdla kwimicimbi yabasetyhini. Xa engazami ukufumana indlela yokuphelisa i-migraines, unokufunyanwa etyhila iimpendulo kwimibuzo yakho yempilo eleleyo. Ukwabhale incwadi echaza ngamatshantliziyo amatsha kwihlabathi liphela kwaye ngoku uyakha indawo yabahlali. Mbambe Twitter.