Iindlela ezi-4 zokuNyanga ukulala okungcono

Umxholo

• 1. Ukulala ucoceko
• 2. Unyango ngokuziphatha
• 3. Unyango lokuphumla
• 4. Olunye unyango
• Uwasebenzisa nini amayeza

Unyango lokulala lwenziwe kuseto lonyango olukhoyo ukukhuthaza ukulala nokuphucula ukulala okanye ubunzima bokulala. Eminye imizekelo yolu nyango kukusebenza kococeko lokulala, utshintsho kwindlela yokuziphatha okanye iindlela zonyango zokuphumla, ezinokunceda ekufundiseni kwakhona umzimba ukuba ulale ngexesha elifanelekileyo kwaye ube nokulala okubuyisayo.

Ukunyanga ukungalali kubalulekile ukulawula amanqanaba ehomoni emzimbeni, ukuvuselela amandla kunye nokuphucula ukusebenza kwengqondo. Nangona kunjalo, kufanele kukhunjulwe ukuba ukusetyenziswa kwamachiza, njenge-anxiolytics, kufuneka kusetyenziswe kuphela xa kubonisiwe ngugqirha, ngenxa yomngcipheko weziphumo ebezingalindelekanga ezinjengokulutha kunye nokuwa.

Ezona ndlela ziphambili zonyango lokulala zezi:

1. Ukulala ucoceko

Le ndlela ibandakanya ukutshintsha indlela oziphethe ngayo imihla ngemihla ephazamisa ukulala, ukuthintela ukozela emini, njengoko bephinda bafundise umzimba ukuba ubuthongo obubuyisayo.

Ezona ndlela ziphambili zokwenza ucoceko lokulala zezi:

• Lala kwindawo ethuleyo, ngaphandle kwengxolo, kwaye kumnyama, ukuze umzimba uphumle, uphephe ukuvuka ubusuku bonke;
• Yenza isiqhelo, ukufundisa umzimba ukulala kwaye uhlala uvuka ngexesha elifanayo, ukunqanda ukulala ngexesha lasemva kwemini, ukuze uphumle kakuhle ebusuku;
• Yenza imisebenzi yomzimba emini, kuba imithambo ilunge kakhulu ekulawuleni iihormone eziphucula ukulala, nangona kunjalo akufuneki zenziwe ebusuku kuba ukuvuselela komzimba kunokuhlala iiyure ezimbalwa kwaye kwenze ukuba kube nzima ukulala;
• Yitya ukutya okulula ukuze umzimba ungachithi amandla amaninzi ukwenza ukwetyisa, ukongeza ekuthinteleni ukutshaya, ukusela utywala okanye izikhuthazi emva kobumnyama;
• Sukubukela umabonwakude, hlala kwiselfowuni okanye kwikhompyuter ngaphambi kokuba ulale;
• Kulumkele ukusebenzisa ibhedi ukwenza ezinye izinto ngaphandle kokulala, njengokufunda, ukutya okanye ukuhlala emnxebeni.

Ngale ndlela, umzimba ubekwa kwimeko yokuziva ulele ebusuku, njengoko imikhwa elungileyo yokulala ivuselelwa. Fumanisa ngakumbi malunga nokucoceka kokulala kwaye zingaphi iiyure ekufuneka ulale ngazo ubusuku ngabunye ngeminyaka yakho.

2. Unyango ngokuziphatha

Ukunyanga ngokuziphatha kukusetwa kweendlela zokulungisa indlela yokuziphatha kunye nokuziphatha okukhokelela kukungalali, njengokwenza idayari yokulala, apho umntu aqaphela iiyure zokulala kunye nokuvuka, ukuba uvuke kangaphi okanye zeziphi iingcinga anazo xa ephuthelwa. Ngale ndlela, kulula ukubona ukuba yintoni enokuba nefuthe ekuphazanyisweni bubuthongo.

Unyango lokuthintela ukulala, kwelinye icala, yindlela ephakamisa ukuba umntu ahlale ebhedini kuphela ngexesha lokulala. Ngale ndlela, kuthintelwe ukungqengqa ungakhange ulale ngaphezulu kwemizuzu engama-30, kukhethwa ukuba uvuke, wenze eminye imisebenzi kwaye ubuyele ebhedini xa ubuthongo bubuya.

Ukongeza, kukho iinkqubo ezaziwa ngokuba yiNgqondo, ezizintlobo zengqondo zeqela, ezibandakanya iintlanganiso zeveki ukwenza imithambo, njengokucamngca, ukwenza umthambo kunye noxinzelelo ukusombulula iingxaki ezingapheliyo ezinje ngoxinzelelo, uxinzelelo kunye nokulala.

I-Psychotherapy ikwayindlela elungileyo yokunyanga ukulala, kuba iyanceda ukusombulula ukungqubana okungaphakathi okunxulunyaniswa nale ngxaki, kwaye ziluncedo kakhulu kubantwana, ngakumbi abo bane-hyperactivity okanye i-autism.

3. Unyango lokuphumla

Ezinye zeendlela zokuphumla, ezinje ngokucamngca, ukwenza imithambo yokuphefumla, ukuthambisa kunye nerelexlexology kunceda ekuphuculeni uxinzelelo lomzimba nolwengqondo olunokukhokelela kukungalali.

4. Olunye unyango

Ngaphandle kobungqina obuncinci besayensi, ezinye iindlela zonyango zinokuzisa izibonelelo ezilungileyo kunyango lokungalali kubantu abaninzi, kwaye zinokwenza ukusetyenziswa kwamayeza ngokungeyomfuneko.

Unyango olusekwe kwimigubo yemifuno, iifomsile okanye iti, ezinje nge-chamomile, i-valerian okanye i-lemon balm, umzekelo, ziindlela zendalo zokunyusa ukuphumla kunye nokulwa ukulala, kodwa kufanelekile ukuba zisetyenziswe ngolwazi lukagqirha.

Ukwenza i-acupuncture yenye yeendlela zokuvuselela amanqaku emzimbeni, ezinceda ekulinganiseni amandla omzimba kunye nokunciphisa uxinzelelo, uxinzelelo kunye nokulala, umzekelo.

Unyango lwe-Orthomolecular lolunye uhlobo oluthembisa ukunyanga ukungalingani kwehomoni okanye imichiza emzimbeni, ngokutshintsha iivithamini kunye neeminerali. Kwimeko yokulala, kubalulekile ukugcina amanqanaba e-magnesium, i-tryptophan, i-vitamin B3 kunye ne-niacin, ukuze kubekho imveliso eyaneleyo ye-serotonin kunye ne-melatonin, izinto ezinxulumene nokuphila kakuhle kunye nokulala. Jonga uluhlu lokutya okunotye kwi-tryptophan.

I-Phototherapy ikwaluhlobo lonyango oluqulathe ukubonakaliswa rhoqo kukukhanya, kusetyenziswa izibane ezizodwa, ezinceda ekunyangeni ukulala.

Jonga amaqhinga aqinisekisiweyo esayensi malunga nokulala okungcono:

Uwasebenzisa nini amayeza

Xa unyango lokulala lungazisi ziphumo, kunokuba yimfuneko ukusebenzisa amayeza, anokuba yi-anti-depressants, afana ne-Sertraline, Trazodone okanye i-Mirtazapine, umzekelo, okanye i-anxiolytics, njenge-Clonazepam okanye i-Lorazepam, emiselwe ngugqirha oqhelekileyo, ugqirha we-neurologist okanye ugqirha wezifo zengqondo .

Ukusetyenziswa kwamayeza kufuneka ibeyinto yokugqibela, okanye isetyenziswe xa kukho iingxaki ze-neurological ezinxulumene nokulala, ngenxa yokukwazi ukuxhomekeka.

Olu nyango lunceda ukulala nokukhusela umntu ukuba alale ixesha elide, kunokubangela iingxaki zempilo ezininzi, kuba ngexesha lokulala ingqondo iyazihlaziya, ilawula iihormoni kwaye izalise amandla engqondo kunye nezihlunu.

Ubungakanani bokulala obufunekayo bunokwahluka, kodwa buhlala phakathi kweeyure ezisi-7 okanye ezisi-8 ebusuku. Ukongeza kunyango olukhankanywe apha ngasentla, ukuzama ukutya ukukhuthaza ukulala kubalulekile.