iindaba

Bezama ukulala kamnandi ebusuku, abantu abaninzi bajika kwiingubo ezinkulu ezixineneyo ukuze banelise imfuno yabo yokulala ngcono. Kwiminyaka yakutshanje, ezi ngubo ziye zathandwa ngenxa yokukwazi kwazo ukuthuthuzela nokuphumla, nto leyo ebangele ukuba ulale kamnandi ebusuku. Makhe sihlolisise iingenelo zokusebenzisa ingubo enkulu kunye nendlela enokukunceda ngayo ulale ngcono.

Iingubo ezinkulu ezisindayozihlala zizaliswe ziiglasi ezincinci okanye iiplastiki ezisasazwa ngokulinganayo kuyo yonke ingubo. Ubunzima obongezelelekileyo bubangela uxinzelelo oluthambileyo noluqhubekayo emzimbeni, olufana nokugonwa okanye ukufumbathiswa okufudumeleyo. Olu luvo luyaziwa ngokukhupha ii-neurotransmitters ezifana ne-serotonin kunye ne-melatonin, ezikhuthaza ukuphumla nokulala. Ngokusebenzisa ingubo enzima, unokwandisa imveliso yakho yezi khemikhali, ekugqibeleni ezikhokelela ekulaleni okungcono.

Enye yezona nzuzo ziphambili zokusebenzisa ingubo enesilinganiselo kukuba iyakwazi ukunciphisa ixhala kunye noxinzelelo. Ukuvuselelwa koxinzelelo olunzulu olunikezelwa yingubo kunceda ukuzola inkqubo yemithambo-luvo kwaye kwehlise amanqanaba e-cortisol (i-hormone yoxinzelelo). Oku kuluncedo ngakumbi kwabo banengxaki yokuxhalaba, ukungalali, okanye ezinye iingxaki ezinxulumene nokulala. Ubunzima bengubo budala uluvo lokhuseleko kunye noxolo olukwenza uphumle kakhulu.

Enye indlela enzimaiingubo ezindeUkuphucula ubuthongo kukunciphisa ukungazinzi nokukhuthaza ukuziva uphantsi. Ubunzima bunceda ekuthinteleni ukujikajika kakhulu ebusuku, nto leyo ebangela ukuphazamiseka kancinci kokulala. Oku kuluncedo ngakumbi kwabo baneemeko ezifana ne-restless legs syndrome okanye i-ADHD, njengoko kunceda ekulawuleni iintshukumo zabo kwaye zibagcine benganyakazi ubusuku bonke.

Ukongeza, iingubo ezinde ezixineneyo zifunyenwe ziphucula umgangatho wokulala ngokwandisa ixesha lobuthongo obunzulu. Ukulala nzulu kubalulekile kwiinkqubo zokuphumla nokulungisa umzimba, kunye nokuqinisa inkumbulo. Uxinzelelo olunikezelwa yingubo lunceda ukwandisa ixesha lobuthongo obalulekileyo, nto leyo ephumela kumava okulala avuselelayo navuselelayo.

Ukongeza, ezi ngubo zibonakalise nemiphumo emihle kwizigulana ezinengxaki yokucubungula izivamvo. Ingxaki yokucubungula izivamvo inokubangela ubunzima bokulala nokuhlala ulele ngenxa yokwanda kovakalelo kwizinto ezikhuthazayo. Ubunzima kunye nokuthungwa kwengubo etyebileyo kunefuthe lokuthomalalisa nokuzola, kunceda abo baneemvakalelo ezibuthathaka ukuba baphumle kwaye bafumane ubuthongo obuzolileyo.

Kubalulekile ukuqaphela ukuba ukukhetha ubungakanani obuchanekileyo kunye nobunzima bengubo kubalulekile ukuze ulale kakuhle kangangoko. Eyona nto ingcono kukuba, ingubo ende ende kufuneka ibe nobunzima obumalunga ne-10 ekhulwini lobunzima bomzimba wakho. Oku kuqinisekisa ukuba uxinzelelo lusasazwa ngokulinganayo ngaphandle kokuziva uxinezelekile kakhulu.

Ukuqukumbela, ityebileingubo enobunzima zinokutshintsha imikhwa yakho yokulala. Ngenxa yokuba zinamandla okunciphisa ixhala, zikhuthaze ukuphumla kwaye ziphucule umgangatho wokulala, akumangalisi ukuba ezi ngubo zifunwa kakhulu. Ukuba ujongene neengxaki ezinxulumene nokulala, okanye ufuna nje ukuphucula amava akho okulala, ukutyala imali kwingubo ende enobunzima kunokuba yiloo nto uyifunayo ukuze ulale ubusuku bonke uphumle kwaye uhlaziyeke.