Amathiphu asheshayo
- Shiya umbhede uma ubuthongo bungezi.
- Phendulela iwashi lingakubheki.
- Bhala phansi umcabango ophuthumayo, uwuphathe kusasa.
Sekuwu-2 ekuseni. Usemmbhedeni ihora. Mhlawumbe amabili. Usuphendule umcamelo uwuyisa ohlangothini oluqandayo, wazama ukulala ngomhlane, ngohlangothi, ngolunye uhlangothi. Umzimba wakho ukhathele. Ingqondo yakho ivukile ngokugcwele, igijima emhlanganweni wakusasa, into oyisho ngo-2014, ukuthi ukhumbule yini ukukhiya imoto. Futhi ngaphansi kwakho konke, ukukhathazeka okukhulu: uma ngingalali maduze, ikusasa lonakele.
Lowo mcabango wokugcina wenza umonakalo omkhulu kunalokho obungaqagela.
Sikubhalele ubusuku onabo njengamanje, nangesikhathi sobusuku esingahle sinqwabelane ngemuva bwabo. Akukho kukho okumayelana nokuzama kanzima. Ubuthongo bungenye yezinto ezimbalwa empilweni ezikude nakakhulu uma uzijaha kakhulu.
Kungani umzamo uphindela emuva
Ukulala akusona isenzo. Kufana kakhulu nokudedela, into umzimba wakho oyenzayo wodwa lapho izimo sezilungile. Awukwazi ukukuphoqa ngentando ngendlela ongazephoqa ngayo ukuba usukume noma uthumele i-imeyili. Ngakho lapho ulele lapho ubindezela ukukwenza kwenzeke, usebenzisa ithuluzi eliphambene ngqo. Ukubindezela ngokwako kukugcina uphapheme.
Kukhona umshini othule ngaphansi. Izinhlelo ezimbili zinquma ukuthi ulala nini. Enye ngukucindezela kobuthongo, uhlobo lokukhathala olwakhelayo isikhathi eside usudle uvukile. Enye ngewashi lakho langaphakathi, elicwenga ukozela kwakho ngokuya emjikelezweni wemini-nobusuku. Uma lezi zimbili zihambelana, ubuthongo bufika kalula. Uma zingavumelani, noma lapho ingcindezi igcwalisa uhlelo lwakho ngokuphapheme, uthola umuzwa wokuvuka-kodwa-ukhathele okucasula kakhulu phakathi kwamabili.
Into embi kunazo zonke ongayenza yilokho iningi lethu elikwenza ngokungazi: hlala embhedeni, amehlo evaliwe, uzama. Ubusuku emva kobusuku, lokho kufundisa ubuchopho bakho isifundo esiyinqaba. Umbhede uba yindawo lapho ulala uvukile khona uzizwe ukhungathekile. Uhlelo lwakho lwezinzwa luqala ukuhlanganisa amashidi nokuphapheme esikhundleni sokuphumula. Yindlela ubusuku obumbalwa obunzima obuphenduka ngayo umkhuba ngokuthula.
Okumele ukwenze ngo-2 ekuseni
Uma usuke uvukile isikhathi esizwakala njengemizuzu eyishumi nanhlanu noma engamashumi amabili futhi usuqina, sukuma.
Siyazi. Kuphambene nalokho ofuna ukukwenza. Kodwa lo mnyakazo owodwa, ukushiya umbhede lapho ubuthongo bungezi, ungelinye lamathuluzi asekelwe ubufakazi kunawo wonke ochwepheshe bobuthongo abanawo. Kubizwa ngokulawula okuvusayo, kanti umqondo ulula: ufuna ubuchopho bakho bufunde ukuthi umbhede usho ubuthongo, kuphela. Ukulala lapho ukhungathekile kubufundisa okuphambene.
Ngakho nansi inguqulo esebenza empilweni yangempela:
- Phuma embhedeni uye kwelinye igumbi, noma okungenani esihlalweni. Gcina izibani ziphansi futhi zifudumele.
- Yenza okuthile okuzolile nokubhora kancane. Funda amakhasi ambalwa encwadi yephepha. Songa izingubo. Lalela okuthile okuthulile. Injongo ngobumnene, hhayi ukuvusa, ngakho awukho umsebenzi, awekho ama-skrini akhanyayo, akukho kuskrola izindaba ezimbi.
- Linda igagasi langempela lokozela, amaphaphu asindayo, umuzwa wokulahlekelwa yindaba yomusho. Hhayi ukukhathala nje. Ukozela kwangempela.
- Bese ubuyela embhedeni. Uma ubuthongo busangezi emva kwesikhathi, sukuma uphinde. Kaningi ngangokudingekayo.
Kuzwakala kungenamsebenzi ngobusuku bokuqala. Bambelela kukho. Uqeqesha kabusha ukuhlangana, kanti lokho kuthatha ubusuku obumbalwa, hhayi obubodwa. Abantu abaningi ababambelela ekulawuleni okuvusayo bathola umbhede uqala ukubadonsela phansi ngokushesha, ngoba ubuchopho babo sebufunde kabusha ukuthi umbhede ungowani.
Into engafanele uyenze: ungabuki iwashi. Ukubheka isikhathi akwenzi lutho ngaphandle kokondla izibalo zokuthi uzolala kancane kangakanani, kanti lezo zibalo ziwuphehlo lokukhathazeka olukugcina uvukile. Phendulela iwashi ukuze lingakubheki.
Lapho ubuchopho bakho bungayeki ukukhuluma
Kubantu abaningi inkinga akuwona umzimba, kuyingqondo egijimayo. Uhlu lwemisebenzi, ukuphinda, okuthi-uma. Ubusuku buthulile, kanti ikhanda elithulile yilapho ukukhathazeka okungapheliswanga kufika ukuzwakala khona.
Izinto ezimbalwa zisiza ngempela lapha.
Gcina ipuli eduze kombhede. Lapho umcabango uvela ugcizelela ukuthi uphuthumayo, wubhale phansi ngomugqa owodwa uzitshele, ngokuqotho, ukuthi uzobhekana nawo kusasa. Ukuwukhipha ekhanda lakho uwubeke ephepheni kunika ubuchopho bakho imvume yokuyeka ukuwuzejwayeza ukuze ungawukhohlwa.
Zama iwindi lokukhathazeka kwasekuqaleni kwakusihlwa. Beka eceleni imizuzu eyishumi noma eyishumi nanhlanu, kudala ngaphambi kokulala, ukucabanga ngamabomu ngokusengqondweni yakho bese ubhala phansi noma yiziphi izinyathelo ezilandelayo. Kuzwakala kulula kakhulu. Lokho okwenzayo ukunika ukukhathazeka kwakho indawo ehleliwe yokuhlala, ngakho kungahle kungakuhlaseli phakathi kwamabili.
Futhi xegisa inhlekelele. Umcabango othi "uma ngingalali, ikusasa lonakele" kuyivelakancane uqiniseke njengoba uzwakala ngo-2 ekuseni. Abantu bayasebenza, kaningi kahle, ngobusuku obufushane. Ukuzikhumbuza ukuthi ubusuku obubodwa obubi bungasindeka kususa ingcindezi ethile, kanti ingcindezi ibiyingxenye yalokho obekukugcina uvukile kwasekuqaleni.
Izinto zasemini ezinquma ubusuku bakho
Okwenzeka ngo-2 ekuseni kubunjwa yizinqumo owazenza emahoreni ngaphambili. Ezimbalwa okufanele wazi:
I-caffeine ihlala isikhathi eside kakhulu kunalokho abantu abakucabangayo. Inengxenye yempilo yamahora acishe abe ayisihlanu kuya kwayisithupha, okusho ukuthi ingxenye yaleyo khofi yasemini ingasekhona emzimbeni wakho ngesikhathi sokulala. Kolunye ucwaningo olulawulwayo, i-caffeine ethathwe ngisho amahora ayisithupha ngaphambi kobuthongo yaphazamisa ubuthongo ngendlela elinganisekayo. Uma usuxakekile, ukumisa kusengaphambili (masithi, ekuqaleni kwasemini) kungenye yezinguquko ezilula ezikhokhayo.
Gcina isikhathi sakho sokuvuka sizinzile, ngisho emva kobusuku obubi. Kuyalinga ukulala kuze kube sekwephuzile ukululama, kodwa isikhathi esizinzile sokuvuka yiso esibopha iwashi lakho langaphakathi. Ekuseni kwenza okwengeziwe ngobusuku banamuhla kunalokho obungakulindela.
Zinike isikhathi sangempela sokuzehlisa. Ukukhanya okukhulu nama-skrini ebusuku kutshela ubuchopho bakho ukuthi kusesemini. Isigamu sehora esifiphele, esinwabuzayo ngaphambi kombhede, izibani ziphansi, umkhuba ozolile, akukho msebenzi, kusiza ukwedluliselwa ebuthongweni.
Utshwala umngane ongamanga lapha. Bungakulalisa ngokushesha, kodwa buqhephula ubuthongo bakho engxenyeni yesibili yobusuku, okuyisona sizathu sokuthi uvuke ngo-3 ekuseni emva kweziphuzo ezimbalwa.
Akukho kulokhu okuwumlingo ngokwako. Ndawonye kuguqulela amathuba ngakuwe.
Lapho kukhulu kunesikhathi esinzima
Cishe wonke umuntu unobusuku obubi. Isonto elicindezelayo, usana olusha, ukushintsha kwezikhathi zomhlaba, ukukhathazeka okungayeki, kuza kuhambe, futhi akusona ukungalali okuqhubekayo. Kuyimpilo nje.
Kubalulekile ukukhuluma nodokotela lapho inkinga isizinza: uma usunobunzima bokulala noma bokuqhubeka ulele ubusuku obuningi amasonto ambalwa noma ngaphezulu, futhi kuchichima ezinsukwini zakho njengokukhathala, isimo somoya esiphansi, ukungakwazi ukugxila, noma ukushesha ukuthukuthela nabantu obathandayo. Leyo phethini inegama, futhi okubaluleke kakhulu, inokwelashwa okusebenzayo.
Ngokungalali okuqhubekayo, ukwelashwa kokuqala akusona ipilisi. Kuwuhlelo olufushane, oluhlelekile olubizwa ngokuthi ukwelashwa kokuziphatha okusekelwe kokucabanga kokungalali, noma i-CBT-I. Lifaka ndawonye amathuluzi angenhla, ukulawula okuvusayo, umsebenzi wokukhathazeka, ukubuka ngokucophelela isikhathi esichithwe embhedeni, kuze kube amasonto ambalwa okuzejwayeza okuqondisiwe, kanti izikhungo ezinkulu zezokwelapha zilincoma ngaphambi kwemithi yobuthongo ngoba imiphumela ivame ukubambelela. Abantu abaningi abakwenzayo balala kangcono ngokuqavile, futhi baqhubeka belala kangcono emva kokuphela kohlelo. Buza udokotela ngakho. Kukhona nezinguqulo ezinhle zokuzisiza eziqondisiwe uma ukwelashwa kungafinyeleleki kalula.
Igama lokugcina lobusuku okulo. Uma ulele lapho ufunda lokhu, into enomusa kunazo zonke ongayenza ukuyeka ukuzikala ngakho. Ukuphumula kuyabalwa ngisho ubuthongo bungezi. Ukulala ngokuthula egumbini elimnyama, uphefumula kancane, akusilutho. Ubuthongo buzokuthola lapho uyeka ukuma emnyango ubulinde.
Imithombo
- Cleveland Clinic, Cognitive Behavioral Therapy for Insomnia (CBT-I)
- NHS inform, Sleep problems and insomnia self-help guide
- National Center for Biotechnology Information, Cognitive Behavioral Therapy for Insomnia (CBT-I): A Primer
- National Center for Biotechnology Information, Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed