Isayensi Yokuqwasha: Ibangelwa Yini nokuthi Ixazululwa Kanjani
Ingabe unenkinga yokulala ebusuku? Ingabe uvuka njalo ubusuku bonke? Uma kunjalo, kungenzeka ukuthi uhlushwa ukuqwasha. Insomnia yisimo esithinta izigidi zabantu emhlabeni jikelele, futhi singadala izinkinga eziningi kulabo abaphethwe yiso. Nakhu okwengeziwe mayelana nesayensi yokuqwasha, ukuthi kubangelwa yini, nokuthi ungakwazi kanjani ukukuxazulula ukuze ulale kahle ebusuku.
Ukuqwasha a ukuphazamiseka kokulala lokho kungenza kube nzima ukulala. Nokho, ukuqwasha kungavela nangezinye izinhlobo. Isibonelo, ungase ukwazi ukulala kahle, kodwa ukuthole kunzima ukuhlala ulele isikhathi eside osidingayo. Ukuqwasha kungakwenza uvuke ekuseni kakhulu, noma kukwenze ungakwazi ukuphinde ulale noma nini lapho uvuka ebusuku.
Ososayensi bathole ukuthi kunezinhlobo ezimbili zokuqwasha: okuyisisekelo nesesibili. Ukuqwasha okuyisisekelo yilapho ukungalali kungabangelwa esinye isimo sezempilo noma inkinga. Kuyisimo esizimele. Ukuqwasha kwesibili, ngakolunye uhlangothi, kungenxa yenye inkinga yezokwelapha (njengokukhathazeka noma ukucindezeleka), imithi, noma izinto (njengotshwala noma i-caffeine).
Yini Ebangela Ukuqwasha Okuyisisekelo?
Imbangela eqondile yokuqwasha okuyisisekelo akwaziwa, kodwa kunezici ezithile ezingaba nomthelela kukho. Lokhu kufaka phakathi ukucindezeleka, izinguquko endaweni yakho noma isimiso sansuku zonke, i-jet lag, nezinye izici.
Ngokocwaningo lwesayensi, ukuqwasha okuyinhloko ngokuvamile kubangelwa ukucindezeleka. Uma ucindezelekile, umzimba wakho ungena kumodi "yokulwa noma yokundiza". Lena yimpendulo yokuziphendukela kwemvelo eyasisiza ukuthi siphile lapho sijahwa izilwane zasendle. Kumodi "yokulwa noma yokundiza", umzimba wakho ukhulula amahomoni afana ne-adrenaline ne-cortisol. Lawa ma-hormone enza kube nzima ukuphumula nokulala.
Nakuba ukuqwasha okuyisisekelo kungabangelwa inkinga yezokwelapha etholakele, ucwaningo ibonisa ukuthi kungenzeka ukuba nokucindezeleka ngenxa yokuqwasha okuyinhloko.
Yini Ebangela Ukuqwasha Kwesibili?
Kunezinto eziningi ezahlukene ezingabangela ukuqwasha kwesibili. Kungabangelwa esinye isimo sezempilo okungenzeka ukuthi asitholakalanga noma asitholakalanga. Lokhu kungabandakanya indlala yegilo esebenza ngokweqile, ukuphazamiseka kokukhathazeka nokucindezeleka. Kungase futhi kubangelwe ubuhlungu obungapheli noma izinguquko zamahomoni, njengokunqamuka kokuya esikhathini. Imithi nezinto ezifana notshwala nazo zingaba nomthelela oqondile emandleni okulala.
Indlela Yokuxazulula Ukuqwasha
Ziningi izinto ongazenza ukuze uzame ukuxazulula inkinga yakho yokuqwasha.
Izithasiselo ziwusizo kubantu abaningi, futhi izithasiselo ezaziwa ngokusiza ngokulala zihlanganisa izinto ezifana nezimpande ze-valerian kanye Amafutha e-Spectrum egcwele e-CBD. Kuyafaneleka ukuthi uzame isithasiselo uma uhlala ulwa nokulala kwakho.
Ukugcina isimiso sokulala esivamile kubalulekile ekuxazululeni ukuqwasha. Lokhu kusho ukulala nokuvuka ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Lokhu kungase kube nzima ukukwenza ekuqaleni, kodwa kuzosiza umzimba wakho ungene esigqi esivamile sokulala.
Ukwakha isimiso esiphumuzayo sesikhathi sokulala nakho kungakusiza alale alale. Lokhu kungahlanganisa ukugeza okufudumele, ukufunda incwadi, noma ukwelula kancane. Futhi ukugwema isikhathi sesikrini amahora ambalwa ngaphambi kokulala kungasiza ngempela. Lokhu kungenxa yokuthi ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini kungaphazamisa isigqi sokulala esingokwemvelo somzimba wakho, esibizwa ngokuthi isigqi se-circadian.
Ukugwema izinto ezifana ne-caffeine notshwala ngaphambi kokulala nakho kubalulekile. Zombili lezi zinto zingathinta ikhono lakho lokulala, ngakho-ke kungcono ukuzigwema kusihlwa. Abanye abantu bathintwa kakhulu yilezi zinto kunabanye. Isibonelo, abanye abantu bathola ukuthi uma beyeka ukuphuza i-caffeine ngemva kwemini, ukulala kwabo kuba ngcono. Yenza ukuhlola ukuze ubone ukuthi yini ekusebenzelayo.
Ukuzivocavoca njalo kungenye ingxenye ebalulekile yokuxazulula inkinga yokuqwasha. Ukuzivocavoca kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise konke izinga lokulala. Ngokwesayensi, lokhu kungenxa yokuthi ukuvivinya umzimba kusiza ekwehliseni amazinga e-hormone yokucindezeleka i-cortisol. Kuyasiza futhi ukuqinisekisa ukuthi ukhathele ngokomzimba ukuze ujabulele ubusuku obugcwele bokulala.
Kukhona futhi amakhambi angasiza ekudaleni umuzwa wobuthongo. Lezi zitshalo zihlanganisa i-chamomile, i-lemon balm, kanye lavender. Ungaphuza inkomishi yetiye le-herbal ngaphambi kokulala noma usebenzise lawa makhambi ku-diffuser yamafutha abalulekile. Abanye abantu bagcoba amafutha e-lavender engutsheni eduze kwemibhede yabo ebusuku njengosizo oluthambile ukuze basize ukulala.
Uma uzame izinto eziningi ezihlukene zokuqwasha kodwa akukho okusebenzayo, ungazama okuthile okufana ne-Cognitive Behavioral Therapy for Insomnia (CBT-I). I-CBT-I wuhlobo lokwelapha olungakusiza ukuthi uguqule indlela ocabanga ngayo ngokulala. Kungakusiza futhi ukuthi uguqule indlela oziphatha ngayo kanye nemikhuba ekuvimbela ukuthi ungalali.
Ayikho indlela “elungile” yokuxazulula inkinga yokuqwasha. Indlela engcono kakhulu yokuthola ukuthi ungayixazulula kanjani inkinga yakho ukungalali iwukukhuluma nodokotela wakho futhi uzame izinto ezihlukene uze uthole okuthile okukusebenzelayo.
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