I-Mental Health inyatheliswa ohlelweni lokuqala ekutshalweni kwezimali kanye nasekutshalweni komphakathi kwamazwe amaningi athuthukile, ngakho-ke manje kunanini ngaphambili, kungokwesiko ukukhuluma ngalezi zinkinga zangaphakathi.
Kubikezelwa ukuthi bangaphezulu kwama-45% abantu ngandlela thile empilweni yabo bahlushwa ukudangala, kanye nabantu abangaphezu kwezigidi ezimbili nganoma yisiphi isikhathi bahlushwa ukukhathazeka. Noma kunjalo, izinkinga zempilo yengqondo zithinta izigidi zethu. Kepha kunezinto ezimbalwa ongazenza ukulawula imizwa yakho futhi ulwele impilo ejabulisayo.
- Enye yalezi zinto ukugxila ekuphumuleni ebusuku futhi ulale kahle ukulala kahle. Lapho silala kahle, asinaso isikhathi sokucisha noma sokuqalisa kabusha, futhi sisigcina sisesimweni esishubile nesikhathazayo - sonke okufanele silwe khona.
Ukuze ufunde okuthe xaxa ngephupho nempilo yengqondo, futhi nawe ungakwenza ngakho, funda ngezansi.
Sebenza ngobuthongo obubi
Izici ezimbili ezibucayi ezithinta iphupho lethu ukukhethwa kwendlela yokuphila nokuphazamiseka kokulala, njenge-apnea ephusheni.
Isibonelo, uma kukhulunywa nge-apnea ephusheni, singalala nathi amahora angu-9 okulala, yize kungenxa yokuthi ubunzima obuqhubekayo nobunzima bokuphefumula, umzimba wethu awukwazi ukulala kahle.
Ngenxa yalokhu, silahlekelwa yiholide elifanele, okudingeka ukuba silondoloze izinga lenjabulo. Ungajwayelekile uyilwela njengelula. Ngokuqondene nendlela yokuphila, ukusetshenziswa kotshwala, ikofi kanye nokusetshenziswa kwezinye izivuseleli nama-Smartphones ngaphambi kombhede kuzothinta nekhono lengqondo yokuphumula, elizolimaza impilo yakho yengqondo.
Njengoba kungenzeka usuvele wazi, utshwala buphazamisa ukulala okuseqophelweni eliphezulu, njenge-caffeine. Ungalala, yize inqubo yokulala okusheshayo (kunesidingo sokuhlanganisa inkumbulo nokulawulwa kwama-hormone, njll.) Cishe amaka ngokuphelele. Ngosuku olulandelayo ungazizwa ophumule, okungenani ngokwenyama, yize impilo yakho yengqondo ihlala isengozini yokuwohloka.
Ngezansi sibheka izinkinga eziningana ezihambisana nokulala okubi.
Ukucabanga Okuhamba kancane
Umphumela Wokulala Okubi, okunomthelela oqondile empilweni yansuku zonke, ukwehla kokucabanga.
Lapho ulala kabi, uzobe unganaki kangako futhi ngeke ukwazi ukugxila ekuxazululeni inkinga, futhi lokhu kudala umuzwa wokusebenza kabi emsebenzini nasesikoleni. Uma ukhathele, kancane futhi ungasebenzi kahle, kungenzeka ukuthi uzibone ngesibani esingesihle, esizokwenza ube nokuzilimaza kakhulu futhi okunethemba.
Izifundo zokulala zikhombisile ukuthi azithintanga nje kuphela ezingeni lenjabulo, kodwa futhi zehlisa ubuhlakani obuphelele.
Ukuwohloka kwememori
Okunye ukuntuleka okubalulekile kokulala okubi kulahlekelwe yimemori noma amandla okukhumbula imininingwane ebalulekile.Ixhumeke ngqo ngokudangala, isaxoxa; Kodwa-ke, lapho singenakusebenzisa izinkumbulo zibe yizikhathi ezinqumayo phakathi nosuku, kungenxa yomuzwa wokucasuka. Futhi, kuthinta indlela esizibona ngayo thina, futhi sandisa ingozi yokudangala.
Khulisa ukucindezela
Njengoba kushiwo ekuqaleni kwendatshana, asikwazi ukucima ngokweqiniso futhi siphumule, lapho singalali, okukhulisa izinga lama-hormone acindezelayo emzimbeni.
Khumbula ngalolo suku ngemuva kokulala okubi ebusuku kuzoba ngomuzwa othi "inkathi yesikhathi", usigcina singezwani. Silalelisisa, asikwazi ukusebenzisa imininingwane ebalulekile lapho sibuzwa futhi zibeka engcupheni ukulimala.
Eqinisweni, siyethemba kakhulu, sizilimaza kakhulu futhi sinamandla lapho sikhathele. Futhi ngenxa yalokho, engcupheni enkulu yokudangala nokukhathazeka. Ucwaningo lukhombisa ukuthi amathuba okuthuthuka kokudangala kubantu abanombhede omubi ophakeme kahlanu.
Ukuntuleka kokucaca kwengqondo nokwehliswa injabulo
Futhi into yokugcina okufanele kuphawulwe ukuthi, ukuba nesikhathi esincane sokubuyisela ukulinganisela kwamakhemikhali nokungokomzwelo kobuchopho, uzishiya ujabule futhi udidekile kakhulu ngosuku olulandelayo.
Lapho kungathathi ukuphumula okugcwele futhi "Qalisa kabusha" kwamakhemikhali obuchopho, amathuba okuba umuzwa wakho wenjabulo uzokwehla, ukwenyuka. Ngeke ube musha futhi uzinzile, futhi, ikakhulukazi, kuzokuthinta konke okubi, ngeke ukwazi ukubhekana nengcindezi nokukhathazeka.
Ukuntuleka kokulala okuhle, okuseqophelweni eliphezulu nokunempilo kungaba yinkinga kumuntu, izindawo eziningi zokuphila ziqala ukuhlushwa. Ngenxa yalokhu, ikhwalithi yempilo incishisiwe futhi, ngokufanele, izinga lokweneliseka ngempilo. Usizo Ngokwephulwa Kokulala lunganikezwa nge-Mechical Psyspotherapists kanye nezazi zezengqondo ezingenalo ukuqeqeshwa kwezokwelapha e-Psychotherapy. Kuyiqiniso, izidakamizwa ezivela eqenjini lezithutha zingasiza ukuthuthukisa ubuthongo okwesikhashana, kepha indlela engcono kakhulu yokuthi umphumela wesikhathi eside uyindlela yokuziphatha ye-psychotherapy, lapho kubonakala sengathi ufunda ukulala kahle.
Umbhali - uCyril Philippov
Umthombo - Springzhizni.ru.