Ukuqwasha: Izimpawu, Izimbangela kanye Namakhambi Asekhaya

Abantu abaningi banesifo sokuqwasha esivamile, futhi sithinta cishe i-10% yabantu emhlabeni wonke abanenkinga yokuqwasha. Isimo sezempilo esibonakala nobunzima bokulala noma ukuhlala ulele, okuholela ekuntuleni ubuthongo okubuyisela. Ukuqwasha kungaba nomthelela omkhulu empilweni yomuntu iyonke, isimo sengqondo, nokusebenza kwansuku zonke. Isimo sethu sengqondo namandla okugxilisa ingqondo kungase kuthonywe imizimba yethu ngokungakutholi ukuphumula okwanele. Ngaphezu kwalokho, kungase kube nengozi enkulu yokuthola izifo, kuhlanganise nesifo sikashukela, ukukhuluphala, ukucindezeleka kanye nesifo senhliziyo. "Ukwelashwa okuphumelelayo kakhulu kokuqwasha" akukho. Umlando wezokwelapha wesiguli kanye nokuthi sihlushwa ukuqwasha okungapheli noma kwesiqephu kuzonquma inkambo engcono kakhulu yokwenza.

Izimpawu Zokuqwasha

Izinkinga eziningi ezihlobene nokulala, kanye nezindaba zasemini, ziyizimpawu zokuqwasha. Izinkinga zokulala ezivamile ezibonisa ukuba khona kokuqwasha zihlanganisa:

• Esinye sezibonakaliso ezivame kakhulu zokuqwasha ukungakwazi ukulala phakathi nesikhathi esikahle ngemva kokungena embhedeni.
• Ukuqwasha kuvame ukuholela ekuphazamisekeni kokulala, okubangela ukuthi abantu bavuke izikhathi eziningi ebusuku futhi kube nzima ukuphinde balale.
• Abaqwasha bangase bavuke ekuseni kakhulu futhi bakuthole kuyinselele ukuphinde balale.
• Ngisho noma umuntu ekwazile ukulala, kungase kungabuyiseli, kumenze azizwe ekhathele futhi engaqabulekile.
• Ukuqwasha ngokuvamile kubangela ukozela nokukhathala emini, okwenza kube nzima ukugxilisa ingqondo nokusebenza kahle kakhulu.
• Ukuguquguquka kwemizwa, ukucasuka, nokwanda kokucindezeleka kuyizimpawu ezivamile ezingokwengqondo zokuqwasha.
• Ukuqwasha kungaphazamisa ukusebenza kwengqondo, kuthinte inkumbulo, ukwenza izinqumo, namakhono okuxazulula izinkinga.
• Ukukhathala nokuntuleka kokugxila okubangelwa ukuqwasha kungaholela ekwehleni kokukhiqiza nokusebenza ezindaweni ezihlukahlukene zokuphila.
• Ukuqwasha kungabangela izimpawu zomzimba ezifana nekhanda elibuhlungu, izinkinga zesisu, nobuhlungu bemisipha.

Izimbangela Zokuqwasha

Ukuqonda izimbangela zokuqwasha kubalulekile ukuze ubhekane ngokuphumelelayo nalesi simo. Ukuqwasha kungadalwa yinhlanganisela yezinto, okuhlanganisa:

• Ingcindezi Nokukhathazeka - Izinga eliphezulu lokukhathazeka nokucindezeleka kungase kuholele emicabangweni egijimayo kanye nokungakwazi ukuphumula, kuqhubeke kube nzima ukulala.
• Imikhuba Emibi Yokulala - Amashejuli wokulala angajwayelekile, ukusetshenziswa ngokweqile kwezinto zikagesi ngaphambi kokulala, nokudla utshwala noma i-caffeine eduze nesikhathi sokulala kungaphazamisa amaphethini okulala.
• Izimo Zezempilo - Izimo ezithile zezokwelapha, ezinjengobuhlungu obungapheli, isifuba somoya, ukungezwani komzimba nezinto ezithile, kanye ne-acid reflux, zingenza kube inselele ukulala kahle ebusuku.
• Imithi - Eminye imithi, kuhlanganise nama-antidepressants, izikhuthazi, nama-decongestants, ingaphazamisa ukulala.
• Izimo Zempilo Yengqondo - Izimo ezifana ukucindezeleka kanye ne-bipolar disorder zihlotshaniswa nokuqwasha.
• Izinguquko Zehomoni - Ukushintshashintsha kwama-hormone, njengalokho okwenzeka ngesikhathi sokukhulelwa noma ukuya esikhathini, kungaphazamisa ukulala.
• Izinto Zemvelo - Umsindo, ukukhanya okudlulele, namazinga okushisa egumbi angakhululekile kungaba nomthelela omubi kwikhwalithi yokulala.
• Isheduli Yomsebenzi - Abantu abasebenza amashifu angajwayelekile noma ubusuku bonke bangase babhekane nezigqi zabo ze-circadian, okuholela ekuqwaleni.
• Ukuzitika Ngokudla Ngemva Kwakusihlwa - I-snack encane ngaphambi kokulala ifanelekile, kodwa ukudla ukudla okuningi kungenza kube nzima kuwe ukucambalala ngokunethezeka.  
• Utshwala, iNicotine, neCaffeine - I-cola nezinye iziphuzo ezine-caffeine, kanye nekhofi, ziyizinto ezivuselelayo. Zingavimbela umuntu ukuthi angalali ebusuku uma edliwe ntambama noma kusihlwa.  

Ukuqwasha Ezinganeni Nentsha

Intsha kanye nezingane ezisacathula zingase zibe nezinkinga zokulala. Nokho, ngenxa yokuthi amawashi azo angaphakathi abambezeleka, ezinye izingane nentsha zikuthola kunzima ukulala noma ukunamathela esimisweni esivamile sokulala. Okukhethayo ukuthi balale kamuva bese beyolala kamuva.

12 Amakhambi Asekhaya Okuqwasha

Okulandelayo amakhambi asekhaya asebenzayo angasiza ekunqobeni ukuqwasha:

1. Ukuzindla Ngokugxilisa ingqondo: Ukuhlala ngokuzola nokuphefumula kancane & kancane kuwumkhuba wokuzindla ngokucabangela. Izinzuzo eziningi zezempilo zokuzindla ngokucabangela zihlobene eduze nokuphila okunempilo okukhuthaza ukulala okuzwakalayo. Kuthiwa iqinisa ukuzivikela komzimba, inciphisa ukucindezeleka, futhi ithuthukise ukunaka.
2. Amafutha eLavender: Uhlobo lwamafutha abalulekile avela esitshalweni se-lavender amafutha e-lavender. Kuwumuthi wemvelo osetshenziswe amakhulu eminyaka ngabantu ukukhuthaza ukuthula nokulala okungcono. Amafutha e-lavender awusizo kakhulu ekwelapheni ukuqwasha futhi angasetshenziswa kuma-aromatherapy diffuser, ama-patches, nezifutho zomcamelo.
3. I-Magnesium: Umzimba ukhiqiza i-mineral magnesium, enciphisa ukungezwani futhi esiza ekuphumuleni kwemisipha. Ingase futhi isekele umjikelezo wokulala onempilo. Labo abahlushwa ukuqwasha bangase bathole ukuthi balala isikhathi eside futhi bephilile uma bedla ukudla okuvamile okunothe nge-magnesium. Ukudla ukudla okune-magnesium ephezulu okufana nokolweni, isipinashi, ama-alimondi, noma i-quinoa, ikakhulukazi kusihlwa, kungasiza ekukhuthazeni ukulala.  
4. Itiye le-Chamomile: Itiye le-Chamomile liqukethe ama-flavonoids, angase abe nezinhlobonhlobo zemithi yokwelapha. Itiye le-Chamomile libhekwa njengenye yezindlela zokwelapha zemvelo zokulala ubuthongo obujulile ngoba ama-flavonoid angase ahlangane nama-receptors athile ebuchosheni futhi akhiqize ukulala.  
5. I-Valerian: Iphakathi kwezixazululo ezingcono kakhulu zemvelo zokulala ngokunethezeka ebusuku. Impande ye-Valerian iqukethe i-anti-anxiety kanye ne-sedative (umphumela wokulala). Kuyingxenye evamile yamaphilisi okulala okukhathazeka nokuqwasha, kanye nemikhiqizo enama-sedative aphakathi nendawo. Isiza umuntu ukuthi alale ngokushesha futhi ithuthukise ikhwalithi yokulala.  
6. Ukuzivocavoca okuvamile: Ukuzivocavoca njalo kuthuthukisa ukuqina, injabulo, kanye nempilo enhle iyonke. Ingathuthukisa ngisho nekhwalithi yokulala. Ukuzivocavoca ngaphandle kuveza umzimba ekukhanyeni kwemvelo, okubalulekile ekugcineni umjikelezo wokulala onempilo.
7. Nciphisa Izikhuthazi: Gwema i-nicotine ne-caffeine emahoreni aholela esikhathini sokulala, njengoba lezi zinto zingaphazamisa ikhono lakho lokuzumeka. Futhi, qaphela ukudla ukudla okunzima noma okubabayo sekusondele isikhathi sokulala.
8. Izithako ze-Melatonin: I-Melatonin iyi-hormone ekhiqizwa ngokwemvelo edlala indima ebalulekile ekulawuleni imijikelezo yokulala. Izithako zayo ze-OTC zingasiza abanye abantu ukuthi balale ngokushesha. Kodwa-ke, kubalulekile ukubonana nodokotela ngaphambi kokuwasebenzisa, njengoba kungenzeka angafaneli wonke umuntu.
9. Misa Isheduli Yokulala Engaguquguquki: Ngisho nangezimpelasonto, isimiso sokulala esivamile siyasiza ekulawuleni iwashi langaphakathi lomzimba. Zama ukulala futhi uvuke ngesikhathi esifanayo usuku ngalunye ukuze wakhe iphethini yokulala enempilo.
10. Ngaphambi Kokulala, Zama Amasu Okuphumula: Beka eceleni isikhathi esithile ngaphambi kokulala ukuze uphumule. Gwema ukukhathazeka ngekusasa noma ukuzama ukuxazulula izinkinga phakathi nalesi sikhathi. Zama izindlela ezimbalwa zokuphumula. Futhi, gwema ukusebenzisa omakhalekhukhwini noma amakhompyutha aphathekayo ngalesi sikhathi.
11. Khawulela Isikhathi Sesikrini: Umjikelezo wokulala ungase uphazanyiswe ukukhanya okuluhlaza okwesibhakabhaka okukhiqizwa amakhompyutha, amaphilisi, nomakhalekhukhwini. Gwema izikrini zedijithali okungenani ihora elilodwa ngaphambi kokulala noma sebenzisa izihlungi zokukhanya okuluhlaza okwesibhakabhaka.
12. Ungalali Emini: Kungase kube inselele ukulala ebusuku uma umuntu enomkhuba wokulala usuku lonke. Uma othile ngempela edinga ukuthatha isihlwathi esihloniphekile, gcina isikhathi singeqi imizuzu engamashumi amathathu.  

Isiphetho

Ukuqwasha kungaba yinselele futhi isimo esikhungathekisayo ukubhekana naso, kodwa akunakulungiseka. Ngokubona izimpawu nokuqonda izimbangela, umuntu angathatha izinyathelo ezisheshayo ukuze athuthukise ikhwalithi yabo yokulala. Kubalulekile ukuthintana nochwepheshe bezempilo uma ukuqwasha kuqhubeka noma kuba kubi kakhulu, njengoba kungase kube uphawu lwesimo sezempilo esidinga ukwelashwa.