I-insomnia ngamanye amaxesha angcono kunokuba kuphazamise ukulala. Unokuzimela ngokuzenzele ishishini lakho, funda, ujabulele ukuthula. Kodwa ukuba ufuna ukulala, kodwa ingqondo iyaqhubeka isebenza? Kunzima kuwe ukuba ulale, uphosa kwaye uphenduke, unentshiseko. Kunzima ukuvuka phakathi kobusuku kwaye ufumanisa ukuba awukwazi ukulala kwakhona.
Indlela yokuqala yokulwa nokuphazamiseka kokulala kukuyeka ukuhamba kwengcamango! Imizobo yombilini iya kwandisa ukhathazeka kwakho, kwaye ubuthongo bokulala ubusuku buya kufumaneka ngakumbi. Kunoko, zama ukucamngca kusihlwa ngaphambi kokulala.
Ukungena kumlambo
Ukuze ufunde ukucamngca, zama nje "ukuphulaphula" iingcamango zakho ngaphambi kokulala. Naka ingqalelo kwinkqubo yakho yokucinga, zama ukuqonda oko kwenzekayo ngexesha ngalinye. Umkhwa wokulala ulala ngokukhawuleza ukuba uyayithobela. Akukho ndawo ekusebenziseni amandla "ekuphumeni kwakho". Ukuqwashisa, ukuphefumula ngokukhulu kwaye ukungabikho kokugwetywa kuya kukulungisela ukulala, kuya kunciphisa uxhalaba. Umzimba uya kuqala ukuvelisa i-serotonin, kuya kunceda ukujamelana nokungahambi kakuhle kunye neetoni ze-muscle kwaye wenze ukucamngca kwakho ngaphambi kokuba ulala ukhululeke.
Emva kobusuku obubusuku uza kuqaphela ukuba ngokukhawuleza iingcamango zitshintsha, ezivela rhoqo, apho zivela khona. Ukususela kweli nqanaba, zama ukunciphisa inkqubo yokucinga. Ukugxeka ingqondo yakho akuyona into elula, kodwa zinike uxolo noxolo. Ukuba ayisebenzi, ungakhathazeki kwaye uzigxeke. Ungazivumeli ukuyeka kwaye udideke; kuba ukuqonda ukuba awukwazi ukulawula iingcinga zakho kukwazisa. Ngokukhawuleza ukuba uvakalelwa kukuba ingqondo yakho iqalisa ukuthetha kwakhona kwakhona, konke okufunekayo ukubeka iingcinga zakho ngendlela efanelekileyo.
Ngaphantsi kokuphelela!
Ngamanye amaxesha kuya kuba nzima ukuba ugxininise. Kwiimeko ezinjalo, vumela ukuba iingcinga zakho zihamba ngokukhululekile. Ba phu laphule. Ungaphenduli ngemoya. Hlala ungumlindi, kungekhona inxaxheba kwimicimbi yengqondo.
Abanye abaphengululi baqhathanisa le nkqubo njengenzame yokulwa nomlambo oqhwithiyo kumbhede womlambo. Ukuze ungakhange uwonakalise, kufuneka uqaphele ngokukhawuleza ukugeleza kwaye ungenise ngexesha elixhasayo. Imfihlelo kukugcina ingqalelo kwiingcamango zakho, kodwa ungazixhathisi, kodwa zikhokele ngenyameko ukuhamba kwindlela efanelekileyo. Into ebalulekileyo esinokuyenza ngenjongo yolonwabo kukuba sizinakekele ngaphambi kokuba silale ekucamngeni.
Kubaluleke kakhulu ukuphefumula kakuhle: ukuphefumula okunzulu kunye nokuphuphuma okucothayo, okuphumayo. Qaphela indlela umzimba wakho ova ngayo ukuhamba komoya, kwenzekani nayo. Unokwenza oku phantsi kokuzola, umculo omnandi , ukujonga ngantoni na into esuka kumswakama omnene ukuya kwiindawo ezithandekayo. Ngexesha elifanayo, gcina iliso kwinto eyenzeka emzimbeni wakho - into efana nokukhangela kwengqondo. Hlola zonke iikona ngokukhawuleza, ngokuqala ngezwane. Ngokuqhelekileyo, vumela ingqondo yakho ukuba iguqulwe "apha nakwixesha" kwaye ngelo xesha-kwindawo ekhululekile kakhulu ongayicinga.
Hlanganisa uncedo oluhle
Iingcali zengqondo zithi ukucamngca rhoqo akugcini nje ukuwenza umntu ahlaziye, kodwa ukuphucula imemori - kunye ngokubanzi, umsebenzi wengqondo. Nangona kunjalo, khumbula ukuba injongo yokucamngca ngaphambi kokuba ulale ixesha lokulala, kwaye ungayi kuba lukhulu kwaye uqokelele. Hlaziya kwaye uvumeleke ukuba uphume kumlambo wobomi. Ukwenza oku kube lula, zama ukusela ubisi kunye nobusi ngaphambi kokuba ulale.
Zonke ezi zinto zifanelekile ukucamngca abantwana, kunye nexesha ngaphambi kokulala ngexesha elinye lihle kakhulu kule nto. Kodwa kubaluleke kakhulu ukuba unganyanzeli umntwana; ingqondo kunye nokuzola - akuyona into engenakwenziwa ebomini bomntu ngamandla.