iindaba

Ukuba unengxaki yokuwa okanye ukuhlala ulele, unokufuna ukucinga ngokuthenga ingubo enesisindo. Kwiminyaka yakutshanje, ezi ngubo zidumileyo ziye zafumana ingqwalasela eninzi ngokukwazi kwabo ukuphucula umgangatho wokulala kunye nempilo yonke.

Iingubo ezinobunzimazidla ngokuzaliswa ngamaso eglasi amancinci okanye iipellet zeplastiki ezenzelwe ukubonelela ngobumnene, nkqu noxinzelelo emzimbeni. Ikwabizwa ngokuba luxinzelelo lochuku olunzulu, olu xinzelelo lubonakaliswe ukukhuthaza ukuphumla kunye nokunciphisa ixhala kunye noxinzelelo, okwenza kube lula ukulala kwaye uhlale ulele ubusuku bonke.

Olunye lolona ncedo luphambili lokusebenzisa ingubo enobunzima kukukwazi ukonyusa imveliso ye-serotonin kunye ne-melatonin, ii-neurotransmitters ezimbini ezidlala indima ebalulekileyo ekulawuleni ukulala kunye neemvakalelo. I-Serotonin yaziwa ngokuba yihomoni "yokuva kamnandi", kwaye ukukhululwa kwayo kunceda ukunciphisa imvakalelo yokuxhalaba kunye nokukhuthaza ukuzola kunye nokuba sempilweni. I-Melatonin, kwelinye icala, inoxanduva lokulawula umjikelo wokulala, kwaye ukuveliswa kwayo kukhuthazwa bubumnyama kwaye kuthintelwe kukukhanya. Ngokubonelela ngoxinzelelo oluthambileyo, olungaguquguqukiyo, iingubo ezinobunzima zinokunceda ukwandisa imveliso ye-serotonin kunye ne-melatonin, ephucula umgangatho wokulala kwaye ikunike ubuthongo obumnandi.

Ukongeza ekukhuthazeni ukuveliswa kwezi zinto zibalulekileyo ze-neurotransmitters, uxinzelelo olunzulu olunikezwa ngengubo enzima lunokunceda ukunciphisa ukuveliswa kwe-cortisol ("ihomoni yoxinzelelo"). Amanqanaba aphezulu e-cortisol anokuphazamisa ubuthongo ngokunyusa ukuphaphama kunye nokukhuthaza iimvakalelo zokuxhalaba kunye nokungazinzi. Ngokusebenzisa ingubo enesisindo, unokunceda ukunciphisa imveliso ye-cortisol kunye nokudala indawo yokulala ezolileyo, epholileyo.

Ukongeza, uxinzelelo oluthambileyo olunikwa ngengubo enobunzima lunokunceda ukuthomalalisa iimpawu zokuxhalaba, i-PTSD, i-ADHD, kunye ne-autism. Uphando lubonisa ukuba uxinzelelo olunzulu loxinzelelo lunokuba nefuthe lokuzola kunye nokulungelelanisa kwinkqubo ye-nervous, okwenza kube lula kubantu abanezi meko ukuba baphumle kwaye balale.

Kukho izinto ezininzi ekufuneka ziqwalaselwe xa ukhetha ingubo enesisindo. Okokuqala, kufuneka ukhethe ingubo efanelekileyo kubunzima bakho. Njengomgaqo jikelele wobhontsi, ingubo eshinyeneyo kufuneka inobunzima obumalunga ne-10% yobunzima bomzimba wakho. Ukongeza, uya kufuna ukukhetha ingubo eyenziwe ngelaphu eliphefumlayo nelikhululekileyo, elifana nomqhaphu okanye i-bamboo, ukuqinisekisa ukuba awugqithisi kakhulu ebusuku.

Lilonke, aingubo enesisindoingaba lutyalo-mali olulungileyo ukuba ufuna ukuphucula umgangatho wakho wokulala kunye nempilo yonke. Ngokubonelela ngobumnene, nkqu noxinzelelo emzimbeni, ezi ngubo zinokunyusa ukuveliswa kwe-serotonin kunye ne-melatonin, ukunciphisa imveliso ye-cortisol, kunye nokunceda ukukhulula iimpawu zeemeko ezahlukeneyo. Ngoko kutheni ungaphuculi ubuthongo bakho namhlanje ngengubo enobunzima?