Ngelizama ukufumana ubuthongo obumnandi, abantu abaninzi babhenela kwiingubo ezinobunzima ukuze banelise imfuno yabo yokulala ngcono. Kwiminyaka yakutshanje, ezi ngubo ziye zafumana ukuthandwa ngenxa yesakhono sazo esisodwa sokuthuthuzela kunye nokuphumla, okukhokelela kubuthongo obupholileyo. Makhe sihlolisise izibonelelo zokusebenzisa ingubo enobunzima kunye nendlela enokukunceda ngayo ukuba ulale ngcono.
Iingubo ezinqatyisiweyozidla ngokuzaliswa ngeglasi encinci okanye amaso eplastiki asasazwe ngokulinganayo kuyo yonke ingubo. Ubunzima obongezelelweyo budala ubumnene, uxinzelelo oluqhubekayo emzimbeni, olufana ne-hug epholileyo okanye i-swaddle. Le mvakalelo yaziwa ngokukhulula ii-neurotransmitters ezifana ne-serotonin kunye ne-melatonin, ezikhuthaza ukuphumla kunye nokulala. Ngokusebenzisa ingubo enesisindo esinzima, unokwandisa ngokwemvelo imveliso yakho yale michiza, ekugqibeleni ikhokelela ekulaleni okungcono.
Enye yeenzuzo eziphambili zokusebenzisa ingubo enesisindo kukukwazi ukunciphisa ixhala kunye noxinzelelo. Uvuselelo olunzulu loxinzelelo olubonelelwa ngengubo lunceda ukuzola inkqubo yemithambo-luvo kwaye yehlise amanqanaba e-cortisol (ihomoni yoxinzelelo). Oku kuyingenelo ngakumbi kwabo baxhalabileyo, baphuthelwa, okanye ezinye iingxaki ezinxulumene nokulala. Ubunzima bengubo budala imvakalelo yokhuseleko kunye nokuzola okukwenza ube kwimeko yokuphumla okunzulu.
Enye indlela enzimaiingubo ezinobunzimaukuphucula ukulala ngokunciphisa ukungazinzi kunye nokukhuthaza ukuziva uphantsi. Ubunzima bunceda ukuthintela ukuguquka okugqithisileyo ebusuku, okukhokelela ekuphazamisekeni okuncinci kokulala. Oku kuluncedo ngakumbi kwabo baneemeko ezinjenge-restless legs syndrome okanye i-ADHD, njengoko inceda ukulawula iintshukumo zabo kwaye ibagcine behleli ubusuku bonke.
Ukongeza, iingubo ezinobunzima obukhulu zifunyenwe ziphucula umgangatho wokulala ngokwandisa ubude bezigaba zokulala okunzulu. Ubuthongo obunzulu buyimfuneko ekuphumleni nasekulungiseni umzimba, kunye nokuqinisa inkumbulo. Uxinzelelo olunikezwa ngengubo lunceda ukwandisa ixesha lesi sigaba esibalulekileyo, okubangela ukuba kubekho amava obuthongo okubuyisela kunye nokubuyisela.
Ukongeza, ezi ngubo zikwabonise iziphumo ezilungileyo kwizigulane ezine-sensory processing disorder. Ukuphazamiseka kokusebenza kweemvakalelo kunokukhokelela kubunzima bokuwa kunye nokuhlala ulele ngenxa yobuntununtunu obuphezulu kwi-stimuli. Ubunzima kunye nokuthungwa kwengubo eshinyeneyo kunefuthe elizolisayo kunye nokuthomalalisa, ukunceda abo baneemvakalelo ezibuthathaka ukuba baphumle kwaye bafezekise ubuthongo obumnandi.
Kubalulekile ukuqaphela ukuba ukukhetha ubungakanani obuchanekileyo kunye nobunzima bengubo kubalulekile ekufumaneni ubuthongo obuhle kakhulu. Ngokufanelekileyo, ingubo eshinyeneyo kufuneka ibe nobunzima obumalunga ne-10 ekhulwini lobunzima bomzimba wakho. Oku kuqinisekisa ukuba uxinzelelo lusasazwa ngokulinganayo ngaphandle kokuziva ugqithise kakhulu.
Ukuqukumbela, ngqindililiingubo enesisindo unokutshintsha indlela olala ngayo. Ngokukwazi kwabo ukunciphisa ixhala, ukukhuthaza ukuphumla kunye nokuphucula umgangatho wokulala, akumangalisi ukuba ezi ngubo zifunwa kakhulu. Ukuba usokola nemiba enxulumene nokulala, okanye ujonge nje ukuphucula amava akho obuthongo, ukutyala imali kwingubo eshinyeneyo enobunzima kunokuba yinto oyifunayo ukuze uphumle kwaye ubuyisele ubuthongo.
Ixesha lokuposa: Aug-07-2023