Isifo sokulala akuyona inkinga enjalo engavamile njengoba kungase kubonakale. Ucwaningo lubonisa ukuthi abantu abangama-70% babheka ukuphazamiseka okuhlukahlukene, kodwa cishe akekho osebenzayo ekunakekelweni okufanelekayo ngisho nalapho kudingeka ngempela.
Ukugula ukulala - izimpawu
Ungahlola izinkinga zalolu hlobo ngokwakho uma uya kulolu hlu:
- ukulala okuvamile (ngendlela, ukuphazamiseka ebusuku - ukuphazamiseka kokulala okuvamile);
- iziqephu zokungapheli ngokungazelelwe emisipha yomzimba ekuqhumeni kwemizwelo (injabulo, ukucasuka, intukuthelo, njll);
- Ukunqoba, ikakhulukazi ngokuhambisana ne-hypertension nezinye izifo;
- ukuvusa kusasa ekuseni nokungakwazi ukulala ngemva kwalokho;
- Ukuyeka ukuphefumula isikhathi esifushane ngesikhathi sokulala;
- izinkinga ngokulala lapho kuguqulwa izinkathi zesikhathi;
- ukusetshenziswa kwesikhathi eside kwezidakamizwa zokulala;
- ukweba okukhulayo usuku lonke;
- belele isikhathi esingaphezu kwemizuzu engama-30;
- umkhuba wokuvuka ebusuku;
- ukuziphatha okungavamile ngesikhathi sokulala (ukulala, ukugaya amazinyo, ukudla ephusheni, njll).
Iningi lalezi zimpawu yizinkinga zokulala zendalo engavamile. Uma ubona uphawu olulodwa noma ngaphezulu emzimbeni wakho, lesi yisikhathi sokucabanga ngokuya kumchwepheshe, ngoba ukugula ukugula kungaphathwa.
Izimbangela zokuphazamiseka kokulala
Kunezinhlobo ezahlukene zezinkinga zaloluhlelo. Isibonelo, uma kuyisifo sokulala se-neurotic, inkinga ingase ibe nakho okwenzeka komuntu, umsebenzi wezinkinga noma izinkinga eziphazamisa kakhulu. Ngezinye izikhathi inkinga yomuntu ikhona ekuhlulekeni kokuphumula, lapho kungekho khona indawo efanelekile.
Ukugula ukulala - ukwelashwa
Akuzona zonke izifo eziphathwa ngemithi noma ukwelashwa - ngezinye izikhathi umuntu angazisiza. Isibonelo, thatha izinyathelo ezilula:
- Igumbi lokulala endlini yakho kufanele lisetshenziselwe ukulala noma ucansi. Ungalazi embhedeni, ungabukeli amabhayisikobho - kunezinye amakamelo kulokhu.
- Uma ungakwazi ukulala imizuzu engaba ngu-10-20, vuka, uphume kwelinye igumbi ufunde.
- Ungadli amahora amabili ngaphambi kokulala futhi ngokuqinisekile ungaphuzi amanzi amaningi ngaphambi kokulala.
- Sebenzisa izesekeli zokulala: i-blindfold ne-earplugs, uma kunesidingo.
- Zama ukuhlala uphinde uvuke ngesikhathi esifanayo sonke isikhathi.
Izinyathelo ezinjalo ezilula kuzokusiza ukuqeda izinkinga. Noma kunjalo, uma lokhu kungakusizi - udinga ukuxhumana nochwepheshe futhi uxazulule le nkinga ngezinye izindlela.