Iingubo ezinobunzima ziye zaqhuma ekuthandeni kwiminyaka yakutshanje, kwaye akukho nto ngamabona. Ezi ngubo zonyango ziyilelwe ukunika uxinzelelo oluthambileyo emzimbeni, ukulinganisa imvakalelo yokugonwa. Eli nqaku lichaza izizathu ezilishumi zokuqwalasela ukutyalomali kwenye.
1. Ukuphucula umgangatho wokulala
Enye yeenzuzo eziphambili zengubo enesisindo kukukwazi ukuphucula umgangatho wokulala. Uvuselelo olunzulu loxinzelelo olunikezelayo lunceda ukonyusa amanqanaba e-serotonin kunye ne-melatonin ngelixa uthoba ihomoni yoxinzelelo i-cortisol. Le ndibaniselwano ikhokelela ekuphumleni ngakumbi kunye nokuphumla.
2. Nciphisa ixhala
Iingubo ezinobunzimazidla ngokunconywa kubantu abaxhalabileyo. Uxinzelelo oluthambileyo lunokuba nefuthe lokuzola, lunceda ukuthomalalisa inkqubo ye-nervous. Abasebenzisi abaninzi baxela ukuba baziva bekhuselekile kwaye bekhuselekile, behlisa kakhulu ixhala kunye noxinzelelo.
3. Ukwandisa ingqalelo kunye nokugxila
Kwabo banengxaki yokuphazamiseka kwengqwalasela efana ne-ADHD, ingubo enobunzima inokuba ngumtshintshi womdlalo. Uxinzelelo olunzulu olunikezwa ngengubo enesisindo lunokubonelela ngokuzinza kunye nokuthuthuzela, ukuncedisa ukuphucula ukugxila kunye nokugxininiswa, okwenza kube lula ukuhlala emsebenzini kunye nokuphazamiseka lula.
4. Nciphisa imilenze engaphumliyo syndrome
I-Restless Legs Syndrome (RLS) yimeko ephazamisayo enokuphazamisa ukulala. Iingubo ezinobunzima zinokunceda ukukhulula iimpawu ngokubonelela ubunzima obukhululekile okunciphisa ukunyakaza komlenze. Oku kunokunceda abantu abane-RLS bafumane ubuthongo obumnandi.
5. Ukulawulwa kweentlungu
Abantu abaneentlungu ezingapheliyo ezifana ne-fibromyalgia okanye i-arthritis banokufumana isiqabu kwingubo enesisindo. Uxinzelelo oluthambileyo lunokunceda ukunciphisa intlungu kunye nokukhuthaza ukuphumla, okwenza kube lula ukujamelana nokungahambi kakuhle.
Okunye
6. Ukuxhaswa kwe-Sensory processing disorder
Iingubo ezinobunzima ziluncedo kakhulu kwabo baneengxaki zokulungisa imizwa. Uxinzelelo olunzulu lwengubo enesisindo lunceda ukulawula igalelo leemvakalelo, ukudala imvakalelo yokuzola kunye nokhuseleko. Oku kuluncedo ngakumbi kubantwana abasenokuziva bonganyelwe yimekobume yabo.
7. Uluhlu olubanzi losetyenziso
Iingubo ezinobunzima azikho nje ngexesha lokulala. Zingasetyenziswa kwiimeko ezahlukeneyo, ezinje ngexesha lokucamngca, ngelixa ubukele iTV, okanye ngelixa usebenza. Ukuguquguquka kwazo kuzenza zibe lulongezelelo oluxabisekileyo kulo naluphi na ucwangciso lokuphumla, zinikela intuthuzelo xa kuyimfuneko.
8. Unceda ngolawulo lweemvakalelo
Kubantu abanengxaki yokulawula iimvakalelo zabo, iingubo ezinobunzima zinokuba luncedo. Umphumo wokuthomalalisa wengubo enesisindo unokunceda ukulawula iimvakalelo ezinzima, ukubanceda ukuba bajamelane ngokulula neemeko ezixinzelelekileyo kunye nokugcina ukulinganisela kwengqondo.
9. Ukonwaba kamnandi
Ngaphandle kweenzuzo zabo zonyango, iingubo ezinobunzima nazo zikhululekile ngokumangalisayo. Ziza kwiintlobo ngeentlobo zemathiriyeli, imibala, kunye noyilo, okukuvumela ukuba ukhethe enye ehambelana nesitayile sakho. Ubunzima obongezelelweyo budala imvakalelo efudumeleyo kunye nepholileyo, ibenze ibe yongezwa ngokugqibeleleyo kumandlalo wakho.
10. Khuthaza ukuba nengqiqo
Ukusebenzisa ingubo enesisindo kunokukhuthaza ingqondo kunye nokuphumla. Ukuthatha umzuzwana ukuzisonga ngengubo enesisindo kunokukukhumbuza ukuba ucothe, uphefumle ngokunzulu, kwaye ube khona ngalo mzuzu. Lo msebenzi unokuphucula ingqondo yakho yonke yokuphila kakuhle kwaye ukhuthaze indlela yokuphila enempilo.
ukuququmbela
Iingubo ezinobunzimazibonelela ngeenzuzo ezininzi, ukusuka ekuphuculeni umgangatho wokulala ukuya ekunciphiseni ukuxhalaba kunye nokulawula isimo sengqondo. Ukuguquguquka kwabo kunye nokuthuthuzelwa kwabo kubenza babe yinxalenye ebalulekileyo yenkqubo yokuzikhathalela yakhe nabani na. Ukuba ucinga ngokuthenga ingubo enobunzima, la manqaku angasentla anokukunceda wenze isigqibo esinolwazi. Yamkela intuthuzelo kunye neempawu zokuphilisa zengubo enobunzima kwaye ube namava empembelelo yayo entle ebomini bakho.
Ixesha lokuposa: Aug-25-2025