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Lala kubalulekile empilweni yethu akulona iqiniso elingaziwa. Izinga lokulala kwakho lithinta ngqo impilo yakho engokwengqondo nengokomzimba kanye nekhwalithi yempilo yakho yokuvuka, kufaka phakathi ukukhiqiza kwakho, ibhalansi engokomzwelo, impilo yenhliziyo, isisindo nokunye okuningi.
Ngenkathi isidingo sokulala somuntu oyedwa sehlukile kwesinye, ongoti bezempilo kanye nezifundo ziveza ukuthi kubalulekile ukuthi umuntu omdala alale amahora ayisithupha kuya kwayisishiyagalolunye ubusuku ngabunye, ukugwema ukuqala kwezinkinga ezahlukahlukene zempilo [1] .
Abanye benu bazalwa benesipho esingephikwe sokulala noma kuphi nanoma ikuphi, kodwa lokho akunjalo kuwo wonke umuntu. Ukwanda kwamagajethi obuthongo obuphezulu emakethe isitatimende esanele ukuqonda i ukungalali, siwumphakathi sihlushwa.
Kusuka ezingubeni zokulala, i-yoga ibanga itiye elinciphisa ubuthongo, izinketho onazo ziningi kepha kuthiwani ngendwangu? Kuthiwani uma singakutshela ukuthi ucezu lwendwangu olumboze amehlo akho lungasiza ekuthuthukiseni ukulala? Yebo, sikhuluma ngamamaski okulala, ikhambi elilula lokuthola ubuthongo obungenaziphazamiso.
Izinzuzo Zokusebenzisa Imaski Yokulala
Ngokusho kodokotela nochwepheshe bokulala (ama-somnologists), ukusebenzisa imaski yokulala kungaba nalezi zinzuzo ezilandelayo:
1. Ithuthukisa ikhwalithi yokulala Izifundo ziveza ukuthi, njengoba abantu bephenduka (bavuke emini futhi balale ebusuku), ubuchopho bethu ngokwemvelo buhlobanisa ubumnyama nokulala kanti ubuchopho buvame ukukhiqiza i-melatonin eyengeziwe (i-hormone elawula ukulala kwethu nokuvuka kwayo) lapho ukubona ukungabi khona kokukhanya - ongakuthola ngokugqoka imaski yokulala [okubili] [3] . Ngaphezu kokukhiqizwa okwandayo kwe-melatonin, izimo zokulala ezimnyama ziye zaxhunyaniswa nokulala okungaphezulu kwe-REM nokuvuka okuncane [4] .
2. Kukwenza uzume ubuthongo ngokushesha : Ukugqoka isifihla-buso sokulala kunciphisa isikhathi osichitha ulele embhedeni ngoba ubumnyama obuphelele buphakamisa izinga lomzimba wakho le-melatonin elizokuthumela ukuthi ulale ngokushesha okukhulu kunokungafaki isifihla-buso sokulala [5] . Futhi, imaski yokulala ikukhuthaza ukuthi ubuye ulale ngokuvimba ezinye izinto (ukunciphisa iziphazamiso).
3. Ithuthukisa impilo yesikhumba : Ezinye izimaski zokulala, ezenziwe ngosilika noma eminye imicu ethe xaxa ingasiza ekuthuthukiseni ikhwalithi yakho yokulala. Okusho ukuthi, uma ulele ngaphandle kwesifihla-ndlela, ukuxhumana nomcamelo wakho kungelula isikhumba esizungeze amehlo akho. Ngaphezu kwalokhu, njengoba uphumule kahle ngenxa yokulala ungaphazanyiswa, ukukhukhumala, noma izikhwama ezizungeze amehlo akho ekuseni kungagwemeka kalula [6] [7] . Ungathenga izifihla-buso zokulala ezenziwe ngezinto ezithile, njengamalahle, ukunciphisa ukukhukhumala nokoma ezungeze izisekelo zakho zamehlo.
4. Kungasiza ukuphatha i-migraine : Ukuzwela okukhanyayo kuyisifo esivamile futhi esingajabulisi esihlotshaniswa ne-migraines engapheli [8] . Izimaski zokulala zingasiza ukuhlinzeka ngobumnyama obuphelele, okungasiza ukwehlisa ubuhlungu bokubhoboza. Amanye amamaski okulala anganikeza nezici zokupholisa noma zokushisa eziklanyelwe ukunciphisa ubuhlungu be-migraine [9] . Ungabanda futhi ufrize amaski obuthongo futhi uwasebenzise lapho i-migraine ishaya.
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5. Kungaphatha ukudangala : Yize lesi simangalo sidinga ukuqhubeka kokufunda, ucwaningo lukhombise ukuthi ukulala ubumnyama ngokuphelele kungasiza ekunciphiseni ukudangala [10] . Abahlanganyeli bakhombise ukunciphisa izimpawu zokucindezeleka.
6. Khulula ingqondo nomzimba wakho : Ngokwezifundo, ukugqugquzela okujulile kokuthinta ukukhuthaza ukukhululwa kwe-serotonin, ikhemikhali elawula ukulala [ishumi nanye] . Ukuvuselelwa kwengcindezi ejulile (i-DPS) kuqinile kodwa kuyakhama, kuyanga, noma kubambe okuxegisa uhlelo lwezinzwa, ngakho-ke uma ugqoke isifihla-buso samehlo, ingcindezi emnene ingakusiza uzizwe ukhululekile futhi wehlise imizwa yokukhathazeka [12] [13] .
7. Kungasiza ukwelapha amehlo omile : Ngobusuku obubodwa, amehlo akho angavezwa umoya owomile, uthuli, nezinye izinto ezicasulayo ezingadala amehlo omile ekuseni, ikakhulukazi kubantu abane-lagophthalmos yasebusuku, isimo esivimbela umuntu ekuvaleni amehlo ngokuphelele. Lokhu kungagwenywa ngokugqoka imaski yokulala embhedeni [14] .
Manje njengoba usuyazi izinzuzo zokusebenzisa imaski yokulala, ake sikuqondise ekuthengeni imaski yokulala efanelekile.
Ungayikhetha Kanjani Imaski Yokulala Efanele?
Amaski okulala angasiza ukukhuthaza ukulala okungcono, kepha kubalulekile ukuthi ukhethe lokho okulungele wena. Lapho ukhetha imaski yokulala, bheka isimo, usayizi, okokusebenza, kanye nesisindo [ishumi nanhlanu] . Isifihla-buso sokulala kufanele sinethezeke, singabambi kakhulu, noma silume, noma kungenjalo ihluleka ukwenza lokho.
- Usayizi : Ufuna ukuqinisekisa ukuthi imaski yakho ihlala ngokunethezeka ebusweni bakho kepha isalokhu iqinile ukuvimba ukukhanya. Thenga imaski yokulala ngentambo eguquguqukayo ukuze uthole induduzo engcono.
- Izinto : Izimaski zokulala zikakotini zinikeza ukuzwa okuthambile, amasiki obusilika nawo anethezekile ngokwedlulele (kodwa amanani amancane), noma ungahlanganisa amaski, anengaphandle kasilika kanye nokugcwaliswa kwepolyester. Ungazama futhi imamaski yokulala amagwebu.
- Isisindo : Izimaski eziningi zamehlo zizobala ukuthi zingasindi yini ungazama futhi izembozo zamehlo ezinesisindo ezingakunikeza ukucindezela okulula, ngaleyo ndlela unciphise ukucindezeleka.
- Umbala : Ezinye izifihla-buso zenziwe ngendwangu enombala okhanyayo engeke ivimbe ukukhanya ngokugcwele, ngakho-ke uma ufuna ukulala okungafakwanga ngokuphelele, thenga okunomphumela wokucima ugesi okungakhanyisi nakancane.
Zama isifihla-buso esenziwe ngamaphesenti ayi-100 wemvelo, okokuphefumula okunjengokotini noma usilika bese ugeza njalo ngensipho engenalo iphunga futhi ungasebenzisi noma isiphi isithambisi sendwangu.
Izinyathelo zokuqapha ngenkathi usebenzisa imaski yokulala
• Qiniseka ukuthi imaski yokulala ayiqinisi kakhulu ngoba ingadala ukungaboni kahle ekuseni.
• Izimaski zokulala zingadala ukuthi izinkophe zakho zikhule ziqobeke njengoba zicindezelwa ubusuku bonke.
Nazi izikhombisi ezingeziwe zokuthi ungalithuthukisa kanjani ikhwalithi yakho yokulala:
• Shiya izinto ze-elekthronikhi nezomsebenzi ngaphandle kwegumbi lokulala.
• Gcina umoya omnyama futhi opholile ekamelweni lakho.
• Ungashintshi isikhathi sakho sokulala nesikhathi sokuvuka.
• Gwema ukudla okukhulu okungenani amahora amathathu ngaphambi kokulala.
• Gwema i-caffeine okungenani amahora ayisishiyagalombili ngaphambi kokulala.
• Ungaphuzi utshwala ngaphambi kokulala.
Encwadini Yokugcina…
Kubalulekile ukuthola isifihla-buso sokulala esikusebenzelayo. Hhayi nje ukuthi buso bokulala bungasiza ekuthuthukiseni isikhathi sakho se-shut-eye, kepha le ndwangu ingasiza futhi ekuthuthukiseni imizwa yakho, yehlise ingcindezi futhi ilawule izinhlungu ze-migraine - konke ngenxa yokulala okuthuthukisiwe okusizwa ngamamaski okulala.
