iindaba

Kule minyaka yangoku,iingubo ezinobunzimabaye bafumana ukuthandwa ngokukwazi kwabo ukuphucula umgangatho wokulala kunye nempilo yonke. Idizayinelwe ukunika uxinzelelo oluthambileyo olufana nemvakalelo yokuwolwa okanye ukubanjwa, ezi ngubo zihlala zisetyenziselwa ukunceda ukuthomalalisa ixhala, uxinzelelo kunye nokuphuthelwa. Kodwa yintoni kanye kanye isayensi emva kwezi ngubo zithokomeleyo?

Imfihlelo luxinzelelo olunzulu lochuku (DTP) olunikezelwa ngeengubo ezinobunzima. Uxinzelelo oluvela kwingubo enesisindo ngokwenene ichaphazela ingqondo, ibangela ukuba ikhulule i-neurotransmitters njenge-serotonin kunye ne-dopamine, ephucula isimo sengqondo kwaye idale ukuzola, umphumo wokuphumla. Le nkqubo yendalo inokunceda ukunciphisa uxinzelelo kunye nokuxhalaba, okwenza kube lula ukulala kwaye uhlale ulele ubusuku bonke.

Ingqikelelo yoxinzelelo lochuku olunzulu ifundwe kwaye ibonakaliswe ukuba ineziphumo ezilungileyo kwizigulana ezinokuphazamiseka kokusebenza kwengqondo, ukuxhalaba kunye nokungalali. Ubunono, nkqu noxinzelelo lwengubo enobunzima bunokunceda ukulawula inkqubo yemithambo-luvo kunye nokukhuthaza iimvakalelo zokuzola nokuphumla. Oku kunenzuzo ngakumbi kwabo basokola kumthwalo ogqithisiweyo weemvakalelo okanye banobunzima bokuqubha ekupheleni kosuku.

Ukongeza kwiinzuzo zengqondo, iingubo ezinobunzima zinokuba nefuthe lomzimba emzimbeni. Uxinzelelo lwengubo lunceda ukuthoba amanqanaba e-cortisol (ehlala inyuka ngexesha loxinzelelo) kwaye ikhuthaza ukuveliswa kwe-melatonin, ihomoni enoxanduva lokulawula ukulala. Oku kuphucula umgangatho wokulala kwaye kubangele ubuthongo obanelisayo.

Xa ukhetha ingubo enesisindo, kubalulekile ukukhetha enye efanelekileyo kubunzima bomzimba wakho. Ngokuqhelekileyo kucetyiswa ukuba ukhethe ingubo enobunzima malunga ne-10% yobunzima bomzimba wakho. Oku kuqinisekisa ukuba ufumana ucinezelo olunzulu lokuchukumisa ngaphandle kokuziva uxinene kakhulu okanye ungakhululekanga.

Kwakhona kubalulekile ukuqwalasela imathiriyeli kunye nokwakhiwa kwengubo yakho. Jonga ilaphu eliphefumlayo elikhululekileyo elusuni kunye nokuthungwa okuzinzileyo ukuqinisekisa ukuba amaso anobunzima okanye amasuntswana asasazwa ngokulinganayo kuyo yonke ingubo.

Nokuba uyalwa noxinzelelo, uxinzelelo, okanye imiba yokulala, ingubo enobunzima inokuba sisisombululo esilula kodwa esisebenzayo esinokukunceda ukuphucula impilo yakho yonke. Ngokusebenzisa amandla oxinzelelo olunzulu, ezi ngubo zibonelela ngendlela yendalo kunye neyokungathinteli ukukhuthaza ukuphumla, ukunciphisa uxinzelelo kunye nokuphucula umgangatho wokulala.

Ngamafutshane, isayensi ngasemvaiingubo ezinobunzimaimiliselwe kwiinzuzo zonyango zoxinzelelo olunzulu lochuku. Ngokukhuthaza ukukhululwa kwee-neurotransmitters kunye nokukhuthaza ukuzola, ezi ngubo zibonelela ngendlela epheleleyo yokuphucula isimo sengqondo kunye nokulala. Ukuba ujonge indlela yendalo yokuphelisa uxinzelelo kunye noxinzelelo, cinga ngokufaka ingubo enobunzima kwindlela yakho yemihla ngemihla kwaye ube namava enguquko kuwe.