iindaba

Iingubo ezinobunzimaziye zanda kakhulu kwiminyaka yakutshanje njengonyango olunokubakho kwiindidi ezahlukeneyo zokuphazamiseka kokulala. Ezi ngubo zihlala zizaliswe ngezinto ezifana neentsimbi zeglasi okanye iipellet zeplastiki kwaye zenzelwe ukubonelela ngobumnene, nokuba noxinzelelo emzimbeni, ukulinganisa imvakalelo yokugonwa okanye ukubanjwa. Eli nqaku livavanya ubudlelwane phakathi kweengubo ezinobunzima kunye nokuphazamiseka kokulala ukubona ukuba zinokunceda abantu bafumane ukuphumla kobusuku obungcono.

Ukuphazamiseka kokulala okunjengokuphuthelwa, ukuxhalaba, nokungaphumli kwemilenze nesifo esichaphazela izigidi zabantu ehlabathini lonke. Ezi meko zinokukhokelela kwiingxaki ezahlukeneyo, kuquka ukudinwa, ukucaphuka, kunye nokuncipha komsebenzi wokuqonda. Ngenxa yoko, abantu abaninzi bafuna iindlela ezisebenzayo zokuphucula umgangatho wabo wokulala. Iingubo ezinobunzima ziye zaba lukhetho oludumileyo, kunye nabaxhasi abathi banokunceda ukukhulula iimpawu ezinxulumene nezi meko.

Enye yeendlela eziphambili apho iingubo ezinobunzima zinceda ukulala kukunyanzeliswa koxinzelelo olunzulu (DPS). Le ndlela yonyango ibandakanya ukufaka uxinzelelo oluqinileyo, oluthambileyo emzimbeni, olunokukhuthaza ukuphumla kunye nokunciphisa ukuxhalaba. Uphononongo lubonise ukuba i-DPS inokunyusa amanqanaba e-serotonin kunye ne-melatonin ngelixa inciphisa i-hormone yoxinzelelo i-cortisol. Olu tshintsho lwe-biochemical lunokuvelisa umphumo wokuzola, okwenza kube lula ukuba abantu balale kwaye bahlale belele ubusuku bonke.

Izifundo ezininzi ziphande iziphumo zengubo ezinobunzima kumgangatho wokulala. Uphononongo olukhulu olupapashwe kwi-Journal ye-Clinical Sleep Medicine yafumanisa ukuba abathathi-nxaxheba abasebenzisa iingubo ezinobunzima babika kakhulu ukuphucula umgangatho wokulala kunye neempawu ezimbalwa zokulala. Uphononongo lugxininise ukuba iziphumo zokuthomalalisa kweengubo ezinobunzima zincede abathathi-nxaxheba bazive bekhuselekile kwaye bekhululekile, okukhokelela ebuthongweni obude, obungaphazanyiswa.

Iingubo ezinobunzimainokubonelela ngezibonelelo ezongezelelweyo kubantu abanengxaki yokukhathazeka. Iziphazamiso zokuxhalaba zihlala zibonakala njengeengcinga zomdyarho kunye nokwandisa ukuvuseleleka komzimba, okwenza kube nzima ukuphumla ebusuku. Ubunzima obuthuthuzelayo bengubo enobunzima bunokunceda abantu bazole kwaye banike imvakalelo yokhuseleko, enokunciphisa iimpawu zokuxhalaba. Abasebenzisi abaninzi babika ukuba baziva bekhululekile kwaye bexhalabile xa besebenzisa ingubo enesisindo, enokunceda ukufezekisa amava obuthongo okuphumla.

Nangona kunjalo, kubalulekile ukuqaphela ukuba iingubo ezinobunzima azikho isisombululo esilinganayo. Ngelixa abantu abaninzi befumene isiqabu ekuphazamisekeni kokulala ngokusetyenziswa kwengubo enesisindo, abanye abanakufumana izibonelelo ezifanayo. Izinto ezifana nokhetho lomntu, ubunzima bokuphazamiseka kokulala, kunye nokuthuthuzela komntu ngamnye kunokuchaphazela ukusebenza kwengubo enobunzima. Kwenziwa isincomo sokuba abantu badibane nengcali yezempilo ngaphambi kokuba bafake ingubo enobunzima kwindlela yabo yokulala, ngakumbi ukuba baneengxaki zempilo.

Isishwankathelo, iingubo ezinobunzima ziye zavela njengesixhobo esithembisayo kwabo banengxaki yokuphazamiseka kokulala. Ngemigaqo yokuvuselela uxinzelelo olunzulu, ezi ngubo zinokukhuthaza ukuphumla, ukunciphisa ixhala, kunye nokuphucula umgangatho wokulala ngokubanzi. Nangona zingenakuba yisisombululo esilinganayo, abaninzi abasebenzisi babika amava amnandi kunye nokuphuculwa okuphawulekayo kwiipatheni zokulala. Njengoko uphando luqhubeka nokuphonononga izibonelelo zeengubo ezinobunzima, zinokuba lukhetho oluxhaphakileyo kwabo bafuna ukuphumla kobusuku obungcono. Ukuba ucinga ngokuzama ingubo enobunzima, kunokufanelekile ukujonga ukuba ingangena njani kwindlela yakho yokulala kwaye inokuphucula impilo yakho yonke.