UMary Allen
Uma ubhekana nesihloko esithi "ukuphumula", nakanjani uzohlangana nesihloko esithi "stress". Izinja zibuye zicindezeleke kakhulu namuhla ngenxa yezidingo eziphakeme ngezinye izikhathi, ukwanda kwezisusa zangaphandle, kanye nesivinini esivamile sokuphila, esithinta kakhulu thina, abantu. Lokhu kwenza kube nzima kakhulu ukuthi izinja eziningi zikhululeke futhi zivame ukwethuka futhi zingahlaliseki. Nokho, izinga eliphezulu lokuvusa inkanuko ngokuvamile lihambisana nokuziphatha okungavamile, ukungaphenduli, nezinye izinkinga. Ngakho-ke kubalulekile ukuqinisekisa ukuthi inja inokuphumula okwanele ekuphileni kwansuku zonke nangesikhathi sokuqeqeshwa. Kodwa wena njengomnikazi ungasiza kanjani inja yakho ukuthi ikhululeke kakhudlwana?
Qiniseka ukuthi Unezikhathi Zokuphumula Ezanele
Esinye sezici ezibaluleke kakhulu zenja ekhululekile ukulala ngokwanele. Kodwa inja idinga ukulala okungakanani ngempela? Njengomthetho, kucatshangwa ukuthi inja endala nenempilo idinga cishe amahora angu-18 kuya kwangu-20 okulala ngosuku. Ngemidlwane noma izinja ezigulayo, kungaba ngaphezulu. Nokho, leli nani lamahora alibhekiseli ezigabeni zokulala okujulile kodwa lihlanganisa zonke izigaba lapho inja iphumula khona, ilala, futhi ilele ikhululekile. Nokho, ukulala okujulile, okuthatha cishe amahora amane kuya kwamahlanu, kunendima ekhethekile. Kulapho kuphela lapho izehlakalo zosuku zicutshungulwa futhi zihlungwe ngempela, futhi okuqukethwe kokuqeqesha kudluliselwa kunkumbulo yesikhathi eside. Ukulala okuncane kakhulu emidlwaneni kubonakala ikakhulukazi. Mhlawumbe nawe uyazi lokho okubizwa ngokuthi yimizuzu emihlanu yasendle, lapho umdlwane ubonakala ugijima sengathi ulunywe i-tarantula, uhamba phezu kwamatafula namabhentshi, futhi awukwazi ukuthuliswa. Lokhu kuziphatha ngokuvamile kuwuphawu lokuthi umdlwane kuye kwadingeka ubhekane nezisusa eziningi kanye nokulala okuncane kakhulu usuku lonke. Njengasezinganeni ezincane, imidlwane ayinalo ikhono lokuzibona lapho idinga ukuphumula futhi ikufune ngobuqotho.
Njengakubantu, ukulala okuncane kakhulu kuholela ezinkingeni ezingathi sína: kusukela ekujabuleni ngokweqile, ukucasuka, ukuziphatha okungafanele kovalo noma okunolaka, ukucindezeleka kuya ezifweni zomzimba. Ngakho-ke kubalulekile ukuqinisekisa ukuthi inja ithola ukuphumula okwanele kanye nezigaba zokulala. Abanikazi bavame ukucabanga ukuthi inja ingalala kahle ngenkathi isebenza noma iphuma futhi cishe, isibonelo. Kungase kube njalo. Nokho, ngezinja eziningi, kuwukuthi izinga lokulala lihlupheka kakhulu uma bengekho abantu abayinkomba. Izinja zinomphakathi kakhulu futhi ngokuvamile ziphumule ngempela lapho wonke amalungu omndeni ekhona.
I-Berth Right
Ngokuqondile ukuthi iyiphi indawo efanelekile yokulala inja ingaba ehluke kakhulu futhi ngayinye. Ezinye izinja ziphumula kahle kobhasikidi abathambile, abathokomele, nabatotosayo. Abanye bancamela ukumane balale phezu kwengubo encane noma ngisho naphansi elingenalutho. Noma kunjalo, ezinye zehla kahle kakhulu ku-cavernous, i-dog crate evulekile. Lapha kufanele ubone ukuthi iziphi izintandokazi zenja yakho futhi uzicabangele lapho ukhetha indawo yokulala. Qiniseka ukuthi indawo ithule kangangokuthi inja yakho ayiphazanyiswa yizinto eziningi zangaphandle. Kodwa akumele futhi abe kude kakhulu, ukuze angazizwa ekhishwa inyumbazane. Futhi, izintandokazi zomuntu ngamunye zidlala indima enkulu lapha. Kunezinja ezithanda ukuhlehla ziye endaweni ethule ngokuthanda kwazo bese ziphumule ngempela lapho. Ezinye izinja zizola kakhulu lapho zivunyelwe ukulala eduze kakhulu nomnakekeli wazo. Kuhle ukunikeza inja izindawo ezimbalwa zokulala engazishintsha kuye ngesikhathi sosuku, isimo, nesidingo samanje.
Ukuphumula Kwenja Nawe
Indlela enhle yokunciphisa ingcindezi futhi uphumule nenja yakho ukugona. Ukuthintana okusondelene ngokomzimba phakathi kwabantu nezinja lapho bembambatha, begona, noma bephulula kukhipha ihomoni i-oxytocin - eyaziwa nangokuthi i-cuddle hormone - kukho kokubili. I-Oxytocin inemiphumela eminingi emihle: iqinisa izibopho, inomphumela we-anxiolytic kanye nokuthulisa, futhi yehlisa ukucindezeleka. Ngakho-ke zizwe ukhululekile ukuthatha isikhathi sokufaka ukugona okuncane nenja yakho phakathi nosuku. Qiniseka ukuthi unomoya ozolile kanye nesikhathi esanele. Sebenzisa ukuthinta inja yakho ekuthola kumnandi ngempela. Amamasaji athambile futhi ahamba kancane ezingxenyeni zomzimba inja yakho ethandwa kakhulu ngokuvamile afakazele ukuthi ayasebenza. Ezinye izinja nazo zithanda nje ukulala eduze kwabantu, kodwa azifuni ngempela ukufuywa. Lokhu kuhle impela futhi akuphazamisi ukukhiqizwa kwe-oxytocin. Thola ukuthi yini ekulungele wena nenja yakho. Kujabulele ukugona!