Ukuqwasha kungenye yezifo ezivame kakhulu wezwe lanamuhla, inkinga ethinta abantu abaningi ngokwengeziwe. Ukwehluleka ukufeza ukulala, ukukwazi ukulala, kuze kube semkhawulweni wokudinga usizo lwangaphandle ukukufeza, kuyinkinga engaba nemiphumela emibi kakhulu.
Ukuqwasha ngezikhathi ezithile, okubangelwa isizathu sesikhashana nokuzumayo, kungaphenduka kube inkinga engapheli. Ngakho-ke, lolu hlobo lokuphazamiseka akufanele lubukelwe phansi, ngoba lapho ulungisa ngokushesha, usheshe ubuye nokulala okuphumuzayo okudingwa ngumzimba wakho. Uma ungakabi nesifo sokuqwasha okungapheli, zama lezi zeluleko ezizokusiza.
Yini Ebangela Ukuqwasha?
Ukuqwasha ukungakwazi komuntu ukulala noma ukugcina ubuthongo ngemuva kokulala. Kunezimbangela eziningi ezingadala ukuphazamiseka ekulaleni, yize okuvame kakhulu ijubane lamanje lokuphila, izinguquko ezisheshayo nezinkulungwane ezivimbela ukusula ingqondo ngesikhathi sokulala. Ezomnotho, ezabasebenzi, izinkinga zobudlelwano nokukhathazeka kwezingane ngezinye zezimbangela ezivame kakhulu zokuqwasha.
Kodwa-ke, kunezinkinga zezokwelapha ezingaxhumanisa ukuqwasha nezifo ezahlukahlukene. Isibonelo, izifo ze-hormonal, metabolic, digestive, ukuphazamiseka kwemizwa noma kwengqondo, phakathi kwabanye. Kulokhu, into ebaluleke kakhulu ukuthi ufune usizo kudokotela wakho, ngoba into eyinhloko kuzoba ukwelapha inkinga eyisisekelo. Ngokuqwasha ngezikhathi ezithile noma kaningi kepha ngezimbangela zangaphandle, ungazama lezi zeluleko zokulwa nokuqwasha.
Amathiphu wokulwa nokuqwasha, dala inqubo yokulala
Njengabantwana uma besebancane, bona ibaqeqeshela ukulala ngezikhathi ezithile zosuku ngenqubo yokulala. Kuyasebenza, kulula ukukuthola futhi ngaphezu kokukusiza ulale, kuzokusiza uphumule futhi uthuthukise ezinye izici ezinempilo. Inqubo yokulala ifaka ishawa eshushu ngaphambi kokudla, a isidlo sakusihlwa ngokudla okuphumuzayo, susa izikrini amahora amabili ngaphambi kokulala futhi wakhe umoya ofanele egumbini.
Prakthiza ukuzindla
Ukuzindla kukusiza ukuthi uxhumane nobuntu bakho bangaphakathi, ukuhambisa ukukhathazeka kwakho ukuze ukwazi ukuzilawula ngendlela efanele. Ezinye izindlela zokuphumula zizokusiza ukulwa nokuqwasha, njengezindlela zokuphefumula noma i-yoga.
Hlala usebenza
Ukuvivinya umzimba kunempilo ngezindlela eziningi, kukusiza ukuba ugcine isisindo somzimba esifanele, kukugcina usesimweni esihle, ikusiza ukuthi udedele ukucindezeleka futhi ikuvumela ukuthi ulale kangcono. Inhlanganisela yezinto ezibangela ukuqwasha nokuthi ngendlela eyodwa kuphela ezokusiza ukulwa nayo.
Ukudla okunempilo
Uma uhlushwa ukuqwasha, kufanele uthuthukise indlela odla ngayo, ikakhulukazi kusukela ntambama. Gwema ukuthatha ukudla okuthokozisayo njengekhofi, ushokoledi, noma ukumnika i-theine. Akufanele futhi udle ukudla okunamafutha kakhulu, okuthosiwe, okusetshenzisiwe, noma ukudla okushiya uzizwa usinda. Khetha ukudla okugayekayo kalula bese uqeda isidlo sasebusuku netiye le-chamomile.
Lungiselela indawo ekhululekile yokulala
Akukho lutho olunjengegumbi eliminyene lokulimaza ngokomzwelo noma okulungiselelwe kakhulu. Uma unezinkinga zokulala, ukuba nemvelo engakulungele ukuphumula kuzoba isitha sakho esikhulu. Qiniseka ukuthi ushiya ikamelo lakho lokulala lingenamgoqo, kungenazinto phakathi, futhi kuhlanzekile. Ukuba namashidi ahlanzekile, anephunga elihle nokunwebeka kahle kubalulekile ukuze ukwazi ukulala kahle.
Kufanele futhi uqiniseke ukuthi unezinga lokushisa elanele egumbini lakho, ngoba ukushisa okweqile, umswakama noma amakhaza kukuvimbela ukuba ungalali. Sebenzisa umbhede kuphela ukulala, awunayo ifoni yakho ephathekayo noma enye into engashintsha isimiso sakho sezinzwa esiseduze. Zama imisindo yokuphumula njengomsindo wolwandle noma wemvelo, kubantu abaningi ayinaphutha.
Uma ngemuva kokuzama lawa macebiso okulwa nokuqwasha kusaqhubeka, into ebaluleke kakhulu ukuya ehhovisi likadokotela uyobheka izimbangela ezingaba khona. Gwema ukudla izidakamizwa ezikhuthaza ukulalangisho nalabo abathengiswa ngaphandle kwencwadi kadokotela. Yize zingathathwa, azeluleki kakhulu uma zingabekiwe futhi zilawulwe ngudokotela.