iindaba

Ukuba unengxaki yokulala okanye yokulala, ungathanda ukucinga ngokuthenga ingubo enobunzima. Kwiminyaka yakutshanje, ezi ngubo zidumileyo ziye zafumana ingqalelo enkulu ngenxa yokukwazi kwazo ukuphucula umgangatho wokulala kunye nempilo iyonke.

Iingubo ezinobunzimaZidla ngokuzaliswa ziintsimbi ezincinci zeglasi okanye iipellet zeplastiki ezenzelwe ukunika uxinzelelo oluthambileyo nolulinganayo emzimbeni. Ekwaziwa ngokuba luxinzelelo oluchukumisayo, olu xinzelelo lubonakaliswe lukhuthaza ukuphumla nokunciphisa ixhala kunye noxinzelelo, okwenza kube lula ukulala nokuhlala ulele ubusuku bonke.

Enye yezona nzuzo ziphambili zokusebenzisa ingubo enesilinganiselo sokusebenza kukukwazi kwayo ukunyusa imveliso ye-serotonin kunye ne-melatonin, ii-neurotransmitters ezimbini ezidlala indima ebalulekileyo ekulawuleni ubuthongo kunye neemvakalelo. I-Serotonin yaziwa njenge-hormone "yokuziva kamnandi", kwaye ukukhululwa kwayo kunceda ukunciphisa iimvakalelo zokuxhalaba kwaye kukhuthaza iimvakalelo zokuzola kunye nokuphila kakuhle. Kwelinye icala, i-Melatonin inoxanduva lokulawula umjikelo wokulala nokuvuka, kwaye imveliso yayo ikhuthazwa bubumnyama kwaye ithintelwe kukukhanya. Ngokunikezela ngoxinzelelo oluthambileyo noluqhubekayo, iingubo ezisisilinganiselo sokusebenza zinokunceda ukwandisa imveliso ye-serotonin kunye ne-melatonin, ephucula umgangatho wokulala kwaye ikunika ubuthongo obumnandi ngakumbi ebusuku.

Ukongeza ekukhuthazeni ukuveliswa kwezi neurotransmitters zibalulekileyo, uxinzelelo oluphezulu oluvela kwingubo enzima lunokunceda ekunciphiseni ukuveliswa kwe-cortisol ("i-hormone yoxinzelelo"). Amanqanaba aphezulu e-cortisol anokuphazamisana nokulala ngokwandisa ukuphaphama nokukhuthaza iimvakalelo zokuxhalaba nokungaphumli. Ngokusebenzisa ingubo enzima, unokunceda ukunciphisa ukuveliswa kwe-cortisol kwaye udale indawo yokulala ezolileyo neyokuphumla.

Ukongeza, uxinzelelo oluthambileyo olunikezelwa yingubo enobunzima lunokunceda ekunciphiseni iimpawu zoxinzelelo, i-PTSD, i-ADHD, kunye ne-autism. Uphando lubonisa ukuba uxinzelelo oluchukumisayo olunzulu lunokuba nefuthe lokuzola nokulungelelanisa inkqubo yemithambo-luvo, okwenza kube lula kubantu abanezi meko ukuba baphumle baze balale.

Kukho izinto ezininzi ekufuneka uziqwalasele xa ukhetha ingubo enobunzima. Okokuqala, kufuneka ukhethe ingubo efanelekileyo kubunzima bakho. Njengomthetho jikelele, ingubo etyebileyo kufuneka ibe nobunzima obumalunga ne-10% yobunzima bomzimba wakho. Ukongeza, kuya kufuneka ukhethe ingubo eyenziwe ngelaphu eliphefumlayo nelikhululekileyo, njengekotoni okanye i-bamboo, ukuqinisekisa ukuba awushushu kakhulu ebusuku.

Lilonke, aingubo enobunzimainokuba lutyalo-mali oluhle ukuba ufuna ukuphucula umgangatho wakho wokulala kunye nempilo iyonke. Ngokunika uxinzelelo oluthambileyo nolulinganayo emzimbeni, ezi ngubo zinokunyusa imveliso ye-serotonin kunye ne-melatonin, zinciphise ukuveliswa kwe-cortisol, kwaye zincede ekunciphiseni iimpawu zeemeko ezahlukeneyo. Kutheni ke ungaphuculi ubuthongo bakho namhlanje ngengubo enzima?