iindaba

Kule minyaka yangoku,iingubo ezindeZiye zaduma ngenxa yokukwazi kwazo ukuphucula umgangatho wokulala kunye nempilo iyonke. Zenzelwe ukunika uxinzelelo oluthambileyo olufana nemvakalelo yokugonwa okanye yokubanjwa, ezi ngubo zihlala zisetyenziselwa ukunceda ekunciphiseni ixhala, uxinzelelo kunye nokungalali. Kodwa yintoni kanye kanye isayensi ebangela ezi ngubo zifudumeleyo?

Imfihlo kukuba uxinzelelo oluphezulu (i-DTP) lufumaneka kwiingubo ezixineneyo. Uxinzelelo oluvela kwingubo exineneyo luchaphazela ingqondo, luyibangela ukuba ikhuphe ii-neurotransmitters ezifana ne-serotonin kunye ne-dopamine, nto leyo ephucula imo yengqondo kwaye idale isiphumo sokuzola nokuphumla. Le nkqubo yendalo inokunceda ukunciphisa uxinzelelo kunye nexhala, yenze kube lula ukulala nokuhlala ulele ubusuku bonke.

Ingcamango yoxinzelelo oluchukumisayo olunzulu ifundwe kwaye ibonakalisiwe inemiphumo emihle kwizigulana ezineengxaki zokucubungula iimvakalelo, ixhala, kunye nokungalali. Uxinzelelo oluthambileyo nolulinganayo lwengubo enzima lunokunceda ekulawuleni inkqubo yemithambo-luvo kwaye lukhuthaze iimvakalelo zokuzola kunye nokuphumla. Oku kuluncedo ngakumbi kwabo balwa noxinzelelo olukhulu lweemvakalelo okanye abanengxaki yokuphelelwa ngamandla ekupheleni kosuku.

Ukongeza kwiingenelo zengqondo, iingubo ezixineneyo zinokuba nefuthe emzimbeni. Uxinzelelo lwengubo lunceda ekunciphiseni amanqanaba e-cortisol (adla ngokunyuka ngexesha loxinzelelo) kwaye lukhuthaza ukuveliswa kwe-melatonin, i-hormone enoxanduva lokulawula ubuthongo. Oku kuphucula umgangatho wokulala kwaye kuphumela ekulaleni okuphumzayo ngakumbi.

Xa ukhetha ingubo enobunzima, kubalulekile ukukhetha efanelekileyo kubunzima bomzimba wakho. Ngokuqhelekileyo kucetyiswa ukuba ukhethe ingubo enobunzima obumalunga ne-10% yobunzima bomzimba wakho. Oku kuqinisekisa ukuba ufumana uxinzelelo oluphezulu ngaphandle kokuziva uxinezelekile okanye ungakhululekanga.

Kubalulekile kwakhona ukuqwalasela izinto ezenziwe ngazo kunye nolwakhiwo lwengubo yakho. Khangela ilaphu eliphefumlayo elikhululekileyo eluswini kunye nokuthunga okuhlala ixesha elide ukuqinisekisa ukuba iintsimbi ezinobunzima okanye amasuntswana asasazwa ngokulinganayo kuyo yonke ingubo.

Nokuba unengxaki yokuxhalaba, uxinzelelo, okanye iingxaki zokulala, ingubo ende inokuba sisisombululo esilula kodwa esisebenzayo esinokukunceda ukuphucula impilo-ntle yakho iyonke. Ngokusebenzisa amandla oxinzelelo oluchukumisayo, ezi ngubo zibonelela ngendlela yendalo nengenabungozi yokukhuthaza ukuphumla, ukunciphisa uxinzelelo kunye nokuphucula umgangatho wokulala.

Ngamafutshane, isayensi engasemvaiingubo ezindeisekelwe kwiingenelo zonyango zoxinzelelo oluphezulu. Ngokukhuthaza ukukhululwa kwee-neurotransmitters kunye nokukhuthaza imvakalelo yokuzola, ezi ngubo zibonelela ngendlela epheleleyo yokuphucula imo kunye nokulala. Ukuba ufuna indlela yendalo yokunciphisa uxinzelelo kunye noxinzelelo, cinga ngokufaka ingubo enzima kwimisebenzi yakho yemihla ngemihla kwaye ufumane imiphumo yokuguqula umzimba wakho.