iindaba

Iingubo ezinobunzimaZiye zathandwa kakhulu kwiminyaka yakutshanje, kungekuphela nje njengokongeza izinto zokulala, kodwa njengesixhobo esinokuba sisixhobo sokuphucula impilo yengqondo. Ezi ngubo zenzelwe ukubonelela ngoxinzelelo oluthambileyo nolulinganayo emzimbeni. Olu luvo ludla ngokubizwa ngokuba "luxinzelelo lokuchukumisa ngokunzulu" kwaye lunxulunyaniswe neenzuzo ezahlukeneyo zempilo yengqondo. Kodwa iingubo zengubo ezinesisindo zitshintsha njani impilo yakho yengqondo? Masingene kwisayensi kunye nobungqina obungasemva kolu tshintsho luthuthuzelayo.

Isayensi emva kweengubo eziziinzima

Iingubo ezinde zisebenza ngoxinzelelo olunzulu loqhagamshelwano (i-DTP), uhlobo lokungena kweemvakalelo ezichukumisekayo oluye lwabonakala luzolisa inkqubo yemithambo-luvo. I-DTP ifana nemvakalelo yokugonwa okanye ukugonwa kwaye inokubangela ukukhululwa kwee-neurotransmitters ezifana ne-serotonin kunye ne-dopamine. Ezi khemikhali zaziwa ngokuphucula imo yengqondo nokukhuthaza ukuziva usempilweni. Ukongeza, i-DTP inokunciphisa amanqanaba e-cortisol (i-hormone yoxinzelelo), ngaloo ndlela inciphisa ixhala kunye noxinzelelo.

Nciphisa ixhala kunye noxinzelelo

Enye yezona ngenelo zibhalwe kakuhle zeengubo ezixineneyo kukukwazi kwazo ukunciphisa ixhala kunye noxinzelelo. Uphononongo olupapashwe kwiJournal of Sleep Medicine and Disorders lufumanise ukuba ama-63% abathathi-nxaxheba abazange bakhathazeke kakhulu emva kokusebenzisa ingubo exineneyo. Uxinzelelo oluthambileyo lunokunceda ukuzinzisa umzimba, kwenze kube lula ukuphumla nokukhulula iingcinga ezixineneyo. Kwabo banengxaki yokuxhalaba okungapheliyo okanye iimeko ezinxulumene noxinzelelo, ukongeza ingubo exineneyo kwimisebenzi yabo yemihla ngemihla kunokuba luncedo kakhulu.

Phucula umgangatho wokulala

Ukulala kakuhle nempilo yengqondo kunxulumene kakhulu. Ukungalali kakuhle kunokwenza iingxaki zempilo yengqondo zibe mandundu, ngelixa ukulala kakuhle kunokuziphucula kakhulu ezi ngxaki. Iingubo ezinesisindo zibonakalise ukuba ziphucula umgangatho wokulala ngokukhuthaza ukuphumla nokunciphisa ukuvuka ebusuku. I-DTP enikezelwa yingubo inokunceda ukulawula umjikelo wokulala nokuvuka komzimba, okwenza kube lula ukulala nokuhlala ulele. Kubantu abanengxaki yokungalali kakuhle okanye ezinye iingxaki zokulala, oku kunokukhokelela ekuphumleni ebusuku ngakumbi kunye nempilo yengqondo engcono iyonke.

Ukunciphisa iimpawu zoxinzelelo

Uxinzelelo lolunye ummandla apho ingubo eneesisindo inokwenza umahluko omkhulu. Ukukhululwa kwe-serotonin kunye ne-dopamine ebangelwa yi-DTP kunceda ukuphakamisa imvakalelo kunye nokulwa neemvakalelo zosizi kunye nokuphelelwa lithemba. Nangona ingubo eneesisindo ingathathi indawo yonyango lobuchwephesha, inokuba sisixhobo esibalulekileyo sokuncedisa ekulawuleni iimpawu zoxinzelelo. Abasebenzisi abaninzi baxela ukuba baziva bezinzile kwaye bengaxinezelekanga emva kokongeza ingubo eneesisindo kwimisebenzi yabo yemihla ngemihla.

Ukuxhasa i-Autism kunye ne-ADHD

Izifundo zikwafumanise ukuba iingubo ezinesisindo zingaba luncedo kubantu abane-autism spectrum disorder (ASD) kunye ne-attention deficit hyperactivity disorder (ADHD). Iziphumo zokuzola ze-DTP zinceda ekunciphiseni ukuxinana kweemvakalelo nokuphucula ukugxila kunye nokugxila. Kubantwana nakubantu abadala abanezi meko, ingubo enesisindo ingabonelela ngoluvo lokhuseleko nokuzinza, okwenza kube lula ukujongana nemingeni yemihla ngemihla.

Ukucamngca ngobomi bokwenyani

Ubungqina besayensi buyathandeka, kodwa ubungqina bokwenyani bongeza olunye ulwahlulo lokuthembeka kwiingenelo zeengubo ezixineneyo. Abasebenzisi abaninzi baye babelane ngamava abo amahle, bephawula ubuthongo obuphucukileyo, ukuncipha kwexhala, kunye neemvakalelo ezikhulayo zempilo-ntle. La mabali obuqu agxininisa amandla okuguqula iingubo ezixineneyo kwimpilo yengqondo.

Isishwankathelo

Iingubo ezinobunzimaazikho nje izinto ezithandwayo; zizixhobo ezixhaswa yisayensi ezinokubonelela ngeenzuzo ezibalulekileyo zempilo yengqondo. Ukususela ekunciphiseni ixhala kunye noxinzelelo ukuya ekuphuculeni umgangatho wokulala kunye nokunciphisa iimpawu zokudakumba, uxinzelelo oluthambileyo lwengubo enesilinganiselo lunokwenza umahluko. Nangona zingeyonto yokuphelisa uxinezeleko, zinokuba longezo oluxabisekileyo kwisicwangciso esibanzi sempilo yengqondo. Ukuba ujongene neengxaki zempilo yengqondo, zama ingubo enesilinganiselo.