Ndiyafuna ukulala kodwa andikwazi. Ngexesha elithile kwenzeka kumntu wonke. Sidiniwe. Ndidiniwe emva kosuku olude emsebenzini. Ekupheleni kwamandla ethu. Kodwa iingcinga azisivumeli ukuba silale. Sivala amehlo ethu kodwa, akukho nto, ubuthongo abufiki. Ingqondo ihlala isebenza. Onke amaxhala, okwenene okanye angenasiseko, abuya ngamandla amakhulu. Yonke imixholo ethe cwaka okanye icinezelwe emini ibonakala ikhala ezindlebeni zethu ebusuku.
Ngokwenene, ukuphuthelwa kunye iingcinga ezixhalabisayo abafaki-zicelo bahlala behamba kunye. Umnqweno wethu wokuqala udla ngokususa ezo ngcinga zingasilaliyo ngokuzama ukuzinqanda. Kodwa eli linge lokucima ingqondo lidla ngokuba neziphumo ezichaseneyo kwaye ekugqibeleni lidale iingxaki ezininzi kunokuba lizisombulula.
Indlela yokucoca ingqondo yakho ngaphambi kokulala ngaphandle kokubala iigusha
1. Phinda-phinda igama njengemantra
Esinye sezona zisombululo zilula eziza kunceda ukucima ingqondo yakho ngaphambi kokulala kwezo ngcinga zikukhathazayo ebusuku zibizwa ngokuba yi "joint suppression". Mhlawumbi igama lobu buchule lintsonkothile, kodwa liquka kuphela engqondweni ukuphindaphinda igama ngesantya esenza kungenzeki ukuba kuvele nayiphi na enye ingcamango, nto leyo ethetha izihlandlo ezi-3 ukuya kwezi-4 ngomzuzwana.
Ngokusisiseko, kufuneka ujike elo gama libe luhlobo oluthile Imantra yobuqu. Oku kuya kubangela ibhloko yengcinga engenelelayo ekuthintelayo ekulaleni. Ngokufanelekileyo, kufuneka ukhethe ilungu okanye uthethe igama elifutshane elingenantsingiselo yeemvakalelo ukuze ingqondo yakho ingenzi unxulumano olubi oluyixhokonxayo.
2. Ziphazamise ngokujonga
Ebusuku, iinkxalabo zihlala zihamba kunye nemifanekiso ephazamisayo. Awucingi nje ngeengxaki, kodwa uphinda ucinge ngokucacileyo imiphumo yazo. Kwezi meko, i ubuchule bokubonwa zinokuba luncedo olukhulu ekuzoliseni ingqondo, nangona mhlawumbi kuya kuthatha uqheliselo oluthile ngaphambi kokuba isebenze.
Uphononongo olwenziwa kwiYunivesithi yaseOxford ludize ukuba ukuphazamiseka ngemifanekiso kusebenza ngakumbi kunokuzama nje ukuziphazamisa ngengqiqo eqhelekileyo ngokucinga ngenye into kuba kunika ingqondo into ethile emayiyenze, ukuyithintela ekubeni ibambelele kwiingcinga namaxhala. .
Ke khetha indawo yokuphumla ekulula ukuyicingela ngokweenkcukacha, nokuba lunxweme oluzolileyo, i-bucolic landscape okanye imvakwemini entle enelanga egadini. Nje ukuba ukhethe okusingqongileyo, injongo kukuntywilisela nzulu kangangoko ngokuphinda ubone izinto, iinkcukacha, izandi kunye nevumba lokusingqongileyo. Uya kulala ungakhange uqonde, kwaye ngaphezu kwakho konke, uya kukwazi ukuphumla ngokunzulu.
3. Yiba nombulelo
Iingcinga ezingakhiyo zihlala zikutsalela kumjikelo okhohlakeleyo wexhala kwaye uphuhlise imbono engalunganga ethi iqhube ngakumbi kukuphuthelwa. Enyanisweni, kuhlolisiso olwenziwa kwiYunivesithi yaseGeneva kwafunyaniswa ukuba xa abantu bekhumbula ukuzisola kwabo ngaphambi kokuba balale, kwakuthabatha ixesha elide ukulala kunabo babecinga ngeyona nto babezidla ngayo.
Kwelinye icala, abaphandi beYunivesithi yaseManchester bafumanise ukuba abantu abanengxaki yokuphuthelwa babekwazi ukulala bhetele xa benikela ingqalelo kwizinto ezakhayo nezinto ababenombulelo ngazo ngaphambi kokuba balale.
Ngaphandle kwamathandabuzo, ukuqaphela izinto ezintle ebomini, nantoni na onokuziva unombulelo ngayo, kuya kunceda ukukhupha amafu amnyama okukhathazeka kwaye uncede ingqondo yakho ifezekise ukuzola okufunekayo ukunika indlela yokulala. Ngoko ke, xa ubeka intloko yakho phezu komqamelo, endaweni yokucinga ngazo zonke iingxaki zemini kunye nazo zonke iinkxalabo zangomso, zama ukugxila kwezo zinto unokuziva unombulelo ngazo kwaye uvumele loo mvakalelo yokuzola ithathe indawo.
Umda:
Schmidt, RE & Van der Linden, M. (2013) Ukuziva Uzisola kakhulu Ukulala: UkuSebenza ngoVavanyo lokuzisola Ukulibaziseka kokuQala kokulala. Cogn Ther Res; 37 (4): 872-880.
Wood, AM et. Al. (2009) Ukubonga kuchaphazela ubuthongo ngendlela yokuqonda kwangaphambili kokulala. J Psychosom Res; 66 (1): 43-48.
UHarvey, AG & Payne, S. (2002) Ukulawulwa kweengcinga ezingafunekiyo zangaphambi kokulala kwi-insomnia: ukuphazamiseka ngemifanekiso echasene nokuphazamiseka ngokubanzi. Behav Res Ther; 40: 267-277.
Levey, AB et. Al. (1991) Ukunyanzeliswa kwe-Articulatory kunye nonyango lokungalali. Behav Res Ther; 29: 85-89.
Umnyango Indlela yokucoca ingqondo yakho ngaphambi kokulala? Iindlela ezi-3 ezisebenzayo yaqala ukupapashwa ngo Ikhonkco lePsychology.
