iindaba

Kwihlabathi lanamhlanje elikhawulezayo, uxinzelelo kunye nokuxhalaba kuye kwaxhaphaka kakhulu. Abantu abaninzi bayasokola ukufumana iindlela zokuphumla nokulala kamnandi ebusuku. Kulapho ke kungena khona iingubo ezixineneyo. Le mveliso intsha idumile ngenxa yokukwazi kwayo ukubonelela ngentuthuzelo nokhuseleko, inceda abantu baphumle baze balale ngoxolo.

Ngoko ke, yintoni kanye kanyeingubo enobunzimaLe yingubo egcwele izinto ezifana neentsimbi zeglasi okanye iipellets zeplastiki, nto leyo eyenza ibe nzima kunengubo yesiqhelo. Ingcamango yolu yilo kukufaka uxinzelelo oluthambileyo emzimbeni, ingcamango eyaziwa ngokuba kukukhuthaza ukuchukumisa okunzulu. Olu hlobo loxinzelelo lufunyenwe lunefuthe lokuzola kwinkqubo yemithambo-luvo, lukhuthaza ukuphumla kunye nokunciphisa uxinzelelo kunye nokuxhalaba.

Iingubo ezinde zisebenza ngokulinganisa imvakalelo yokubanjwa okanye ukugonwa, nto leyo ebangela ukukhululwa kwee-neurotransmitters ezifana ne-serotonin kunye ne-dopamine engqondweni. Ezi khemikhali ziyaziwa ngokulawula imo yengqondo nokukhuthaza ukuziva usempilweni. Ukongeza, uxinzelelo lwengubo lunceda ukwehlisa amanqanaba e-cortisol (i-hormone yoxinzelelo), ehlisa izinga lentliziyo kunye noxinzelelo lwegazi.

Enye yezona nzuzo ziphambili zokusebenzisa ingubo enesingxobo kukukwazi kwayo ukuthomalalisa nokubonelela ngoluvo lokhuseleko. Uxinzelelo olunzulu oluvela kwingubo lunokunceda ekunciphiseni iimvakalelo zokungaphumli kunye nokuphazamiseka, nto leyo eluncedo ngakumbi kubantu abaneemeko ezifana nexhala, i-ADHD, okanye i-autism. Abasebenzisi abaninzi baxela ukuba bazive bezolile kwaye bekhululekile xa besebenzisa ingubo enesingxobo, nto leyo ebavumela ukuba baphumle kwaye baphumle emva kosuku olude.

Enye inzuzo ebalulekileyo yengubo enesilinganiselo kukukwazi kwayo ukuphucula umgangatho wokulala. Uxinzelelo oluncinci lukhuthaza ukuveliswa kwe-melatonin, i-hormone enoxanduva lokulawula ubuthongo. Oku kunokunceda abantu balale ngokukhawuleza kwaye bafumane ubuthongo obunzulu, obuphumlayo ubusuku bonke. Kwabo banengxaki yokungalali okanye ezinye iingxaki zokulala, iingubo ezisisilinganiselo zinokubonelela ngesisombululo sendalo nesingenabungozi sokuphucula iindlela zabo zokulala.

Xa ukhetha ingubo enobunzima, kubalulekile ukukhetha ubunzima obufanelekileyo emzimbeni wakho. Ngokubanzi, ubunzima bengubo kufuneka bube malunga ne-10% yobunzima bomzimba wakho. Oku kuqinisekisa ukusasazwa koxinzelelo ngokulinganayo kwaye kubonelela ngeyona ndlela isebenzayo yokuthomalalisa. Ukongeza, ingubo kufuneka ibe nkulu ngokwaneleyo ukugubungela umzimba wakho wonke ngokukhululeka, okukuvumela ukuba ufumane iingenelo ezipheleleyo zokuvuselela ukuchukumisa okunzulu.

Lilonke, iingubo enobunzimayimveliso egqwesileyo esebenzisa amandla okuvuselela okuchukumisayo ukuze kukhuthazwe ukuphumla, kuncitshiswe uxinzelelo, kwaye kuphuculwe umgangatho wokulala. Amandla ayo okuthomalalisa iimvakalelo kunye nokubonelela ngokhuseleko kuyenza ibe sisixhobo esibalulekileyo kuye nabani na ofuna ukuphucula ukuziva kwakhe esempilweni. Nokuba ulwa noxinzelelo, ukungakwazi ukulala, okanye ufuna nje ukufumana ukuziva ukhululekile, ingubo ende inokuba sisisombululo obusifuna.