Ukungazinzi kuphuculwe ngeStimulus Control ngokuGcina Ubhedi Ukulala
Kuko oku. Kwiintsuku ezingama-30 zokufunda ukuphucula ubuthongo bakho, nguwe osiprintayo kwaye uxhoma ngaphezu kwedeski yakho. Le nguyena othumelela yona kwintsapho yakho kwaye wabelana phakathi kwintanethi yakho yentlalo. Esi sifundo sokuthi, ngokukhawuleza, kuya kuqinisekisa ukuba ulala ebhetele kubomi bakho bonke. Ilula, ingqiqo, kunye nentliziyo yazo zonke: Musa ukuvuka elala embhedeni.
Funda indlela ukungakwazi ukuphucula ukuphucula ixesha lokuchitha ixesha lokulala elala embhedeni.
Ukuqhawulana Abahlali abanexesha eliqhelekileyo Vukani kwiBhedi
Ubunzima bokuwa okanye ukuhlala ulele okanye ukulala ngokwaneleyo okungaqabuliyo, ngokungabikho kwesifo sokulala. Ubonakalisa ukuziva 'ukhathele kodwa ucocekile,' umva wokukhathala okanye ukhathala ngenxa yokungakwazi ukulala, ingakumbi ngexesha lokulala. Inokusebenza kwiintsapho. Inokucatshiswa ngamaxesha oxinzelelo, kodwa inokumemeza phantsi komhlaba iminyaka, elinde ukuphakamisa intloko yayo embi. Xa sele iqalile, utshintsho lunokwenzeka ukuba luqhubeke nemiphumo. Kungakhathaliseki ukuba ibonakalisa njani, iphantse iquka ukulala elala embhedeni ebusuku.
Kwenzeka ntoni xa i-insomniac ivukile ebusuku ebusuku? Eli lixesha elingasetyenziswanga ukulala, okuyiyo imvelaphi yokugqithisa okungapheliyo. Ngokuqinisekileyo, ubuthongo buba ngqalelo kwingqalelo kunye nomthombo wokuxhatshazwa.
Imibuzo ikhukula ingqondo yokugijima: "Kutheni ndikwazi ukulala? Yintoni ephosakeleyo kum? Kutheni ndikwazi ukucima ingqondo yam?" Ukuxhalabisa ngokuqinisekileyo kwakha njengezinto ezixhalabisayo ziphendulela kwimiphumo ngosuku olulandelayo. Xa ukulala kuqhutyelwa, kuba ngumzabalazo. Ukulala kulukhuni, ukukhawuleza ukuphishekela. Awunakuzama ukulala. Kufuneka ulahle umzabalazo.
Ukulawula Ukuqhawula Kwakho Ngexesha Lokunciphisa I-Phaphama kwiBhedi
Ukuba awukwazi ukulala ngaphakathi kwemizuzu eyi-15 ukuya kwe-20, kufuneka ushiye umbhede wakho. Oku kubizwa ngokuba yi- stimulus control . Hambisa kwenye indawo apho unokuhlala khona kwaye uhlanganyele kwimisebenzi yokuphumla ngelixa ulinde ukulala ufike. Le mi sebenzi akufanele ivuselele okanye ivuze. Gwema iikhompyuthele kunye nomabonwakude, kwaye endaweni yoko ukhethe ukufunda incwadi ebangelisayo okanye umagazini omdala. Unokukhetha ukunweba okanye ukuphefumula ngokukhawuleza, ukuvumela nayiphi na ingxaki ukuba ichithe. Kuphela xa uziva ulele okanye ulele-iinkophe zakho ziba nzima, zihlala ekuvaleni-kuphela uze ubuyele ekulala. Kufuneka uhambe kuphela embhedeni wakho xa uziva ulele kwaye amaxesha okuvuka kufuneka athathwe.
Yintoni eyenzekayo xa sihlala embhedeni xa sivukile? Sifunda ukudibanisa iibhedi zethu ngokuvuvukala kwaye mhlawumbi ukuxhatshazwa okanye ukuxhalabisa. Abo balele ukulahla kufuneka baphule ubudlelwane obubi kunye nombhede: "Leyo yindawo enzima apho ndikulwela khona ukulala." UPavlov wayedume ngeenja zakhe. Wayeyicengela intsimbi ngelixa esondla, ukutya okokuqala kwasenza salivation. Ekuhambeni kwexesha, intsimbi yedwa, ngaphandle kokutya, yayiza kubakhokelela ekutyeni. Oku kuyimpendulo emiselweyo. Ngokufanayo, abo abanesifo sokungazinzi bangahlakulela ukungahambelani nombhedqa.
Oku kufuneka kucinywa kwaye kwindawo yayo, kuyimfuneko ukuseka kwakhona ubudlelwane bombhede nobuthongo.
Ixesha elihle kakhulu kwiBhedi Lenza i-insomnia
Abantu abaninzi abanokulahla baya kuzama ukulala ngokwaneleyo njengoko bakwazi ukulawula. Ukuba ubunzima bokuwa okanye ukuhlala ulele buqala ukuphelisa inani elipheleleyo lomntu olalayo, kungokwemvelo ukwandisa ithuba lokulala. Kutheni ungalali ukulala okanye ulale ukuze ubambe? Ukuba uchitha iiyure uvukile ebusuku, kuyacaca ukuba uzame ukulinganisela oku ngaphandle kokulala ixesha lokulala. Ngelishwa, oku kuchasene noko kufuneka kwenziwe. Ukulala ekuqaleni kuya kubangela ixesha elide lihlala liphapheme ngaphambi kokuba ulale ngenxa yokuba uya kunciphisa umnqweno wokulala kwaye uphazamise isingqimba sakho se-circadian .
Xa ulala embhedeni kude kube sekuseni, uya kuchitha ixesha lokulala, okuya kwenza kube nzima ukulala ubusuku obulandelayo ngezizathu ezifanayo. Ukuhlanganiswa kokulala kusebenza ngokubakho ukulala kwakho, nokulala ulala embhedeni ebusuku.
Kulabo abanesifo, ukunyanga okufunayo kuya kukwazi ngokupheleleyo: Musa ukuvuka ulala embhedeni ebusuku. Kukho izibandezelo ekuqondeni le ngcebiso elula, nangona kunjalo. Ngamanye amaxesha kuyimfuneko ukubandakanya izifundo ezongezelelweyo ukuququzelela utshintsho, kuquka ukulawulwa kweengcamango, ukuziphatha, iimvakalelo kunye neemvakalelo ezinxulumene nokulala. Kunokukunceda ngokukhethekileyo ukuba ube nesikhokelo kulolu hambo, njengesigqirha sokulala okanye umqeqeshi oqeqeshwe ngokuziqonda osebenza ngokugqithiseleyo. Unako ukubuyisela ukulala kwakho; sinokukunceda.