Ukuphuthelwa yeyona nto ixhaphakileyo yokungalali, enye yezona ngxaki ziphambili kwihlabathi lanamhlanje. Kukho izinto ezininzi ezingenelela kubunzima bokukwazi ukulala. Ngokuyintloko banjalo iingxaki zomsebenzi, ukunqongophala kwemali, iingxaki zobudlelwane okanye ukuxhalaba ngabantwana ababangela ukuphuthelwa, kodwa asingabo bodwa.
Imikhwa emibi ikwaphembelela ukuphumla, kuyenza ibe yinto engapheliyo kwaye inyuse amathuba okuba neziphumo ezibi empilweni. Abantu abaneengxaki zokungalali kufuneka benze utshintsho kwindlela yabo yokuzama ukuphucula ukuphumla, ekubeni iziphumo zinokuba nzima kakhulu. Fumanisa ukuba ziyintoni na kunye nendlela yokuyilungisa ngezantsi.
Yintoni ebizwa ngokuba kukuphuthelwa
Ku malunga enye yeengxaki zokulala eziphambili kwaye ukuba ayilawulwa kwangethuba inokuba yinto engapheliyo. Oku kubandakanya uthotho lweengxaki ezinxulumene nazo ezinokubangela iipathologies ezahlukeneyo. Ukungalali kuqondwa njengobunzima bokulala, kunye nokuhlala ulele iiyure ezininzi. Inokubangela ukuba uvuke kwangoko kakhulu, emva kweeyure ezimbalwa zokulala, kwaye ungakwazi ukuphinda ulale.
Ukuba ukuphuthelwa kwenzeka kwiimeko ezinqabileyo, ngokuqhelekileyo kuthatha iintsuku ezimbalwa okanye iiveki kwaye zinyamalale xa ingxaki eyenza kube nzima ukulala iqhutywe. Ingxaki kukuba rhoqo ukuphuthelwa ngamaxesha athile kuba okungapheliyo, okwenzekayo xa kugcinwa ixesha elide. Oku kunokukukhapha iinyanga ezininzi kwaye ngokuqhelekileyo kunikwa iintsuku ezininzi evekini. Izizathu zokungalali zinokwahluka kakhulu, nangona ezona zixhaphakileyo zezi zilandelayo:
- Uxinzelelo kunye neemeko ezinzima oko kunokubangela uhlobo oluthile lomonzakalo.
- Ukutshintshwa kweendlela zemihla ngemihla, ezifana utshintsho emsebenzini. Ukungabikho kozinzo lweyure kuvelisa utshintsho kwi-biorhythms, ebangela ubunzima bokulala yonke imihla ngexesha leeyure ezithile.
- Imikhwa emibi Zikwabangela ukuphuthelwa, njengokusela iziselo ezinxilisayo, icuba okanye izinto ezithile.
- Kwakhona imikhwa emibi yokulala, sela ikofu ebusuku kakhulu okanye ebusuku, ukujonga ifowuni ephathwayo ebhedini, ukuya kulala kade kakhulu okanye ukungabi nalucwangciso xa uvuka, yimikhwa ethintela umzimba ukuba wamkele izinto ezithile ezikuncedayo ukuba ulale kakuhle.
Iziphumo ezibi zokungalali
Umntu ngamnye wahlukile ngeendlela zonke, nto leyo ethetha ukuba iimfuno zomntu ngamnye zahluke ngokupheleleyo. Nangona kunjalo, ukulala kubalulekile kumntu wonke kwaye kwiiyure zokulala ubuncinane ezisi-7 okanye ezisi-8 nto leyo ekhuthazwa ziingcali zempilo. Kokubili ngokomzimba nangokwengqondo, ukulala kakuhle, ngokuqhubekayo kunye nokulala okuphumla, kubalulekile ukuphepha iingxaki zempilo. Phakathi kwemiphumo emibi yokuphuthelwa yile ilandelayo.
- Ukutshintsha kwemozulu, ukungabikho kokulala kubangela ukuphazamiseka ngokweemvakalelo kunye nokucaphuka okujika kube ngumsindo wequbuliso, umnqweno omncinci wokunxulumana kunye nesimo sengqondo esibi ngokubanzi.
- Iingxaki zoxinaniso, ukuba awulali kakuhle ingqondo yakho ayiyi kukwazi ukusebenza kakuhle, uya kuba neengxaki zokuhlala usebenza kwaye ugxininise.
- Ingqondo yakho iphazamisekile kwaye unayo ukwanda kwamathuba okuwa, ukukhubeka kunye neengozi zendlela.
- Ukongeza kwiingxaki zempilo ezinokuthi zivele ngenxa yokungalali. Umzekeloisifo senhliziyo, uhlobo lwe-2 yeswekile, okanye uxinzelelo lwegazi oluphezulu. Ikwanyusa umngcipheko wokutyeba, izigulo zengqondo ezifana nokudakumba okanye ukuxhalaba, kwaye usemngciphekweni wokosuleleka ngakumbi. Gcina ukhumbule ukuba ukungabikho kokulala kuchaphazela amajoni omzimba, ngoko umzimba ubonakaliswa ngakumbi kuzo zonke iintlobo zezifo.
Njengoko ubona ukuphuthelwa kunokubangela iingxaki ezinzulu zempilo zombini ngokomzimba nangokwengqondo, ngoko kubaluleke kakhulu ukwenza utshintsho ebomini kunye nemikhwa yokulala ukuphucula ukuphumla. Kuphephe imisebenzi yasebusuku, iziselo ezinomdla, iziphazamiso, kunye nezikrini. Ngeshawa efudumeleyo, isidlo sangokuhlwa esilula kunye ukutya okukhuthaza ukuphumla kunye neendlela zokulala, uya kukwazi ukoyisa iingxaki zokungalali.