Amathiphu asheshayo
- Uma ubuthongo bungezi, vuka isikhashana.
- Beka izinkathazo zakusasa ephepheni ngaphambi kokulala.
- Phefumulela phandle isikhathi eside kunalapho uphefumulela ngaphakathi.
Sekusabusuku. Indlu isithule ekugcineni. Wenze konke kahle, wafiphaza izibani, wabeka ifoni phansi, wangena embhedeni. Bese ubuchopho bakho buyavuka.
Budlala kabusha ingxoxo yezinsuku ezintathu ezedlule. Buhlela i-imeyili ongadingi ukuyithumela kuze kube uLwesine. Bukukhumbuza ibhili, isikhathi sokubona udokotela, into oyisho ngo-2014. Ngokungeza kwakho ukuzama ukuvala, kuya ngokuqhubeka kuxokozela. Ubheka iwashi. Manje sekwedlule, futhi manje wenza izibalo zokuthi uzothola ubuthongo obuncane kangakanani, okuthi ngandlela thize kwenze yonke into ibe mbi kakhulu.
Uma lokho kujwayelekile, usenkampanini ejwayelekile kakhulu. Ingqondo ematasa ngesikhathi sokulala ingenye yezizathu ezivamile kakhulu zokuthi abantu balale bevukile. Izindaba ezinhle ukuthi loluhlobo lwesijiko sasebusuku luphendula kahle ezinyathelweni ezimbalwa eziqondile, ezisebenzayo. Hhayi amandla engqondo. Izinyathelo.
Kungani ubuchopho bakho bukugcinela konke ngesikhathi sokulala
Kunesizathu izinkathazo zizwakala zizinkulu ngo-1 ekuseni kunangehora lesibili ntambama.
Usuku lonke, umatasa. Imisebenzi, abantu, umsindo, izinto eziyikhulu ezincane eziqhudelana ngokunaka kwakho. Lowo msindo uwuhlobo lokuphazamiseka, futhi ukuphazamiseka kugcina imicabango ekhathazayo ikude. Ebusuku, konke lokho kuphazamiseka kuyawa kanyekanye. Ukuthula obukulangazelela kuphenduka isiteji esivulekile, futhi ibhizinisi lakho elingakapheli lingena ngqo kuso.
Kukhona nengxenye yomzimba futhi. Abacwaningi bobuthongo bachaza isimo esibizwa nge-hyperarousal, lapho ingqondo nomzimba kuhlala kunyusiwe futhi kuqaphile ngenkathi kufanele kwehle. Ukukhathazeka kondla leso simo, futhi isimo sondla ukukhathazeka okwengeziwe. I-Sleep Foundation ibeka lo mjikelezo ngokusobala: ukukhathazeka nobuthongo obubi kuyaqinisana, ukukhathazeka kubangela ubuthongo obubi kakhulu, futhi ubuthongo obubi kakhulu buvusa ukukhathazeka okwengeziwe. Ngakho uma uzibamba ujikelezisa ebusuku, awehluleki ukukhululeka. Ubanjwe emjikelezweni wempendulo owenza ncamashi lokho imijikelezo ekwenzayo.
Ukwazi lokho kuyasiza, ngoba kususa ingcindezi. Ingqondo egijimayo akusona isici sobuntu noma isibonakaliso sokuthi kukhona okonakele kakhulu kuwe. Kuyinto elindelekile eyenzeka kubantu abakhatheleyo emagumbini athulile. Futhi imijikelezo ingaphazanyiswa.
Ongakwenza uma usuvuke ujikelezisa
Okokuqala, umbono ozwakala ubheke emuva kodwa obaluleke kakhulu kunanoma iliphi isu elilodwa: yeka ukuzama ukuphoqa ubuthongo.
Ubuthongo akuyona into ongayiphoqa ukuthi yenzeke. I-NHS ikusho ngqo, ngokungeza kwakho ukuzama, kuya ngokwehla amathuba okuthi bufike. Ukuzama kudala ingcindezi, ingcindezi idala ukuvuseleleka, futhi ukuvuseleleka kuyinto ephambene nobuthongo. Ngakho isinyathelo ukususa ingcindezi ebuthongweni ngokwabo ukhombe endaweni enobumnene, ukuphumula nje, ukuzola nje, ukuvumela umzimba nje ube ngothulile. Ubuthongo buvame ukungena ngokunyenya uma uyeka ukubujaha.
Ngalokho njengesisekelo, nakhu okumele ukuzame uma ulele lapho uvuke mbe.
Phuma embhedeni uma sekunesikhathi
Lokhu kuzwakala kuphambene nengqondo, kodwa kungenye yamathuluzi obuthongo asekelwe kahle kunawo wonke akhona. Uma usuvuke isikhathi esizwakala njengemizuzu eyishumi nanhlanu noma engamashumi amabili futhi usukhungathekile, vuka. Yiya kwelinye ikamelo. Gcina izibani ziphansi, wenze into ethule nebhoringi kancane, funda amakhasi ambalwa encwadi yephepha, lalela umculo othambile, hlala esihlalweni. Buyela embhedeni kuphela uma usuzizwa ngempela uzela.
Isizathu silula. Uma ulele embhedeni uvukile futhi ukhathazekile ubusuku emva kobusuku, ubuchopho bakho bufunda ngokuthula ukuthi umbhede uyindawo yokuvuka nokukhathazeka. Ukuvuka kuvikela uxhumano phakathi kombhede nobuthongo esikhundleni sokulugugula. Awudeli ubusuku. Ubusetha kabusha.
Ungabuki iwashi ngenkathi unquma. Ukubuka iwashi kuphenduka izibalo, futhi izibalo ziphenduka ingcindezi eyengeziwe. Uma ukwazi, phendula iwashi libheke kude nawe.
Cothisa ukuphefumulela phandle
Uma imicabango yakho igijima, ukuphefumula kwakho ngokuvamile sekunyenyele kwaba ngokushesha nangokungajulile ngaphandle kokuqaphela kwakho. Ungakusebenzisa lokho ngokuphambene. Phefumulela ngobumnene ngamakhala akho, bese wenza ukuphefumulela phandle kube kude nangokucotha kunokuphefumulela ngaphakathi. Ukuphefumulela phandle okude, okungasheshi kungenye yezignali ezithembeke kunazo zonke ongazithumela emzimbeni wakho ukuthi isimo esiphuthumayo siphelile.
Awudingi isu eliphelele. Ukuphefumula okuhlanu noma okuyisithupha okucothayo, nokuphefumulela phandle kuhola, kwanele ukuqala ukusundula uhlelo lwakho luphume egiyeni eliphezulu.
Nika ingqondo yakho into engathathi hlangothi ukuyibamba
Ukuzitshela ukuthi uyeke ukucabanga cishe akusebenzi neze. Isinyathelo esingcono ukugcwalisa ngobumnene ingqondo ngento ebhoringi futhi engenangozi kangangokuthi ayinandawo ekhathazekile yokuya kuyo.
Enye indlela ochwepheshe abakhomba kuyo ukuvumela ukunaka kwakho kuzulazule kuzo izithombe ezingahleliwe, ezingenamuzwa, esinye emva kwesinye, kungekho ndaba exhuma zona. Isikebhe. Isipuni. Ulamula. Isitebhisi. Inhloso ukungahleleki. Kulingisa kalula indlela ehlakazekile, ezulayo ingqondo eziphatha ngayo ngempela njengoba ilala, futhi kukhipha imicabango eqinile, ejikelezayo ekugcina uvukile. Uma izithombe zingakufaneli, ukuskena umzimba okucothayo kusebenza ngendlela efanayo, ususa ukunaka kwakho kwehla emzimbeni wakho, ingxenye ngengxenye, udedela ngayinye njengoba uhamba.
Isexwayiso esisheshayo, esiqotho ngala mathuluzi omzuzu. Kubantu abambalwa, ukuphendulela ukunaka ngaphakathi ukubheka umoya noma umzimba empeleni kukhulisa ukukhathazeka esikhundleni sokukwehlisa, ngezinye izikhathi emva kwezinhlobo ezithile zokulimala kwengqondo. Uma uqaphela ukuthi ukugxila ekuphefumuleni kwakho kukwenza uzizwe ushube kakhulu, lolo lwazi lwangempela, akusona isibonakaliso sokuthi wenza kabi. Shintshela entweni engaphandle kwakho kunalokho, isakhiwo sengubo, imisindo emincane yendlu, isisindo somzimba wakho phezu komethirisi. Futhi uchwepheshe angakusiza uthole izindlela ezakhelwe indlela uhlelo lwakho oluthile olusabela ngayo.
Ukuvuka ngo-3 ekuseni kuyisilwane sakho
Ukulala kuyinkinga eyodwa. Ukuvuka ngo-3 ekuseni ingqondo yakho isivele isesivinini esigcwele okunye, futhi kufanele izwi laso siqu.
Ukuvuka phakathi kobusuku kujwayelekile. Wonke umuntu uvuka isikhashana phakathi kwemijikelezo yobuthongo. Inkinga iqala uma uvuka, uqaphele ukuthula, futhi ubuchopho bakho buthatha ithuba buqale ukuxazulula izinkinga. Bese umjikelezo ofanayo uyangena, futhi ngokwengeza kwakho ukukhungatheka ngokuvuka, uya ngokuvuka kakhulu.
Impendulo cishe iyafana nezinyathelo ezingenhla, ngokushintsha kunye. Yiba ngokwengeziwe uqaphela ukukhanya nezikrini lapha, ngoba ngo-3 ekuseni kungakholisa ubuchopho bakho ukuthi sekusekuseni buvale ubuthongo unomphelo. Gcina izinto zifiphele. Uma ulele lapho ubila isikhathi esizwakala njengemizuzu eyishumi nanhlanu noma engamashumi amabili, umthetho ofanayo wokuvuka uyasebenza, phunyuka, hlala endaweni enokukhanya okuphansi nebhoringi, ubuye uma ubuthongo buqala ukukudonsa futhi. Zama ukwenza ukuthula nokungalali kunokukulwa. Ukuphumula ngokuthula ebumnyameni, ngisho ngaphandle kokulala, kusengukuphumula, futhi ukukuphatha ngaleyo ndlela kususa inani elimangazayo lovalo ebusuku.
Ukwenza ubusuku bakusasa buthule kakhudlwana
Izinyathelo ezingenhla ziyasiza uma usuvuke. Kodwa isikhathi esihle kunazo zonke sokubhekana nengqondo egijimayo empeleni singaphambili, ngaphambi kokuba ikhanda lakho lithinte umcamelo.
Susa ukukhathazeka egumbini lokulala
Uma ubuchopho bakho buphikelela ukwenza ukuhlela nokukhathazeka kwabo ebusuku, bunike isikhathi sokubonana esisheshayo. Beka eceleni imizuzu eyishumi noma eyishumi nanhlanu kusihlwa, kusenesikhathi eside ngaphambi kokulala, ubhale phansi okusengqondweni yakho. Kokubili i-NHS ne-Sleep Foundation kunconywa inguqulo yalokhu. Thululela izinkathazo ephepheni. Kuyinye ngayinye, uma ukwazi, bhala isinyathelo esisodwa esincane esilandelayo, noma isikhathi ozobhekana nayo ngaso. Bese uvala incwadi yamanothi.
Lokhu kuyasebenza ngesizathu esibambekayo. Iningi lokuzindla kwasebusuku wubuchopho bakho buzama ukungakhohlwa into ebalulekile. Uma sekubhaliwe phansi, ingqondo yakho ingayeka ukukubamba. Ubutshelile, empeleni, ukuthi lokhu sekuphathiwe, ungakuyeka manje. Izinkathazo ezivela phakathi kwamabili zivame ukuba yilezo ezingazange zilalelwe emini.
Yakha umkhuba wokuzumeka owugcinayo ngempela
Awukwazi ukugijima ngqo usuke osukwini olunengcindezi uye ekuthuleni bese ulindela ingqondo yakho ukuthi ivume. Idinga indlela yendiza. Zinike isikhala esingaba imizuzu engamashumi amathathu ngaphambi kokulala lapho izinto zicotha ngamabomu, izibani zisezantsi, izikrini zicishiwe, into ezolisayo enomsindo omncane. Ukugeza okufudumele, amakhasi ambalwa, umculo othulile, ukwelula okulula. Isenzo esithile sibaluleke kancane kunokwenza njalo. Kwenziwa ubusuku obuningi, umkhuba ngokwawo uba yisikhumbuzi, isignali emzimbeni wakho yokuthi ubuthongo buyeza.
Izikrini zifanele ukuqanjwa okuthile. Ukushwiba kugcina ingqondo yakho ibandakanyekile futhi iphapheme ncamashi lapho uyifuna yehla, futhi ukukhanya nakho akusizi. Ukubeka ifoni kwelinye ikamelo kungenye yezinshintsho ezinemvuzo ophezulu kakhulu iningi labantu elingazenza.
Zijwayeze ukuzola uma ungakudingi ngokuphuthuma
Nakhu into abantu abaningi abayidlulayo. Ukukhululeka kusebenza kangcono kakhulu njengomkhuba wansuku zonke kunokuba usindiso lwango-2 ekuseni. Ukuzijwayeza njalo kuqeqesha umzimba wakho ukuthola isimo sokuzola kalula, ukuze sitholakale uma usidinga ngempela.
Lokhu akusiwo umcabango wesifiso. Ocwaningweni olulodwa olwashicilelwa ku-JAMA Internal Medicine, abantu abadala abanenkinga yobuthongo abafunda umkhuba wokucophelela babenokungalali okuncane nokukhathala okuncane kunabaqembu okuqhathaniswa nabo abathola imfundo yobuthongo ejwayelekile. Umbono ongaphansi, ovame ukubizwa ngempendulo yokukhululeka, ukuthi imizuzu embalwa yokunaka okugxilile, okuthule usuku ngalunye kwenza leso simo esizinzile sibe lula ukusibiza ebusuku. Awufundi ukulala ngokuyalwa. Ufundisa umzimba wakho indlela ebuyela ekuzoleni ukuze uyithole ebumnyameni.
Uma kungaphezu kobusuku obunomsindo
Iningi lobusuku bengqondo egijimayo yilokho nje, ubusuku. Buyadlula, futhi amathuluzi angenhla ngokuvamile ayaluthambisa udlame.
Kodwa naka uma iphethini ligxila. Uma njalo ulele uvukile amasonto, uma ukwesaba ngokungalali sekuqalile ukuzakhela sona, uma ukukhathala kwasemini kucekela phansi umsebenzi wakho, umoya wakho, noma abantu obathandayo, lokho kufanele ukulethe kudokotela noma kumeluleki. Ukungalali okuqhubekayo nokukhathazeka okuqhubekayo kokubili kuvamile futhi kwelapheka kakhulu, ngokuvamile ngaphandle kwemithi. Indlela ethile, efundwe kahle ebizwa ngokuthi i-cognitive behavioral therapy for insomnia, noma i-CBT-I, isiza abantu abaningi ukuthola ubusuku babo babuye, futhi udokotela angakukhombisa kuyo.
Ukufinyelela akukhona ukuvuma ukuthi awukwazanga ukukubamba wedwa. Ubuthongo bungesinye sezisekelo okuhlala kuzo konke okunye. Uma obakho bebuxega isikhathi, ufanelwe okungaphezu kwendlela yokugudluza. Ufanelwe ukuphumula.
Imithombo
- Sleep Foundation, Anxiety and Sleep: Understanding the Connection for Better Rest
- Sleep Foundation, Can't Sleep? Techniques to Try
- NHS Every Mind Matters, How to Fall Asleep Faster and Sleep Better
- Harvard Health Publishing, Mindfulness Meditation Helps Fight Insomnia, Improves Sleep