Iimpawu Zokuxhalaba - Yintoni Elungileyo Kwixhala?

Siba neemvakalelo ezahlukeneyo imini yonke. Njengovuyo, uchulumanco, usizi, ixhala, ixhala ... Kungakhathaliseki ukuba imvakalelo engathandekiyo isiqhubela njani, kungokwemvelo ngokupheleleyo. Ewe, xa ikwimodareyitha. Xa iqala ukuba kakhulu kwaye ichaphazele kakubi ubomi bethu bemihla ngemihla, emva koko ijika ibe yingxaki yengqondo. Ukuxhalaba yenye yezi mvakalelo. Ixhala, ngokwezonyango elaziwa ngokuba sisifo sokuxhalaba, lijika libe sisigulo sonyango xa umntu ehlala exhalabile ngokungafanelekanga. Iimpawu zokuxhalaba ezifana nokucaphuka kakhulu, uloyiko, kunye nokuxhalaba kubonakala.

Yintoni iAnxiety Disorder?

Ukuxhalaba sisifo sengqondo esenzeka ngenxa yokusabela okugqithisileyo kunye nokungalawulekiyo kwiimvakalelo ezifana nokuxhalaba, ukuxhalaba kunye noloyiko.

Nangona imvakalelo yokuxhalaba inokubangela unxunguphalo, ayisoloko iyingxaki yonyango. Ukuphendula kwixhala ngendlela yokuxhalaba kungokwemvelo kwaye kuyimfuneko ukuze uphile. Umzekelo, ukuba nexhala lokutshayiswa yimoto ngelixa unqumla isitalato.

Xa ubude bexesha okanye ubunzima bokuxhalaba budlula amaxabiso aqhelekileyo, uxinzelelo lwegazi luyenyuka kunye nokuphendula ngokomzimba okufana nesicaphucaphu. Ezi mpendulo zihamba ngaphaya kwemvakalelo yokuxhalaba kwaye zikhokelela kwingxaki yokukhathazeka. Xa ixhala lifikelela kwinqanaba lokuphazamiseka, liqala ukuchaphazela kakubi ubomi bemihla ngemihla.

Iimpawu Zokuxhalaba

Iimpawu zokuxhalaba ezenzekayo ngenxa yokuxhalaba ngokugqithiseleyo ziquka:

• ukuxhalaba ngokugqithiseleyo

Enye yeempawu eziqhelekileyo zokuxhalaba kukuxhalaba malunga neziganeko ngaphezu kwesiqhelo. Ukuze ixhala libe luphawu lokuxhalaba, kuyafuneka ukuba ube nalo rhoqo yonke imihla kangangeenyanga ezintandathu. Kuba nzima ukulawula kwaye kuphazamise umsebenzi wakho wemihla ngemihla.

• ukuziva ndinemincili

Ibangela iimeko ezifana nokuziva unexhala, ukubetha kwentliziyo ngokukhawuleza, iintendelezo ezibilayo, ukubamba izandla kunye nomlomo owomileyo. Ezi mpawu zixelela ingqondo ukuba umzimba usengozini. Umzimba usabela kwisoyikiso. Ukubetha kwentliziyo kuyakhawuleza. Ngenxa yoko, xa umntu exhalabile, kuphinda kubekho imincili.

• Ukungazinzi  

Ukungazinzi akwenzeki kubo bonke abantu abaziva bexhalabile. Nangona kunjalo, oogqirha bajonga olu phawu lokuxhalaba xa besenza ukuxilongwa. Ukungaphumli ngaphezu kweenyanga ezintandathu yenye yeempawu zokuxhalaba.

• ukukhathala

Ukudinwa ngokulula kuluphawu lokuxhalaba. Kwabanye, ukukhathala kwenzeka emva kokuhlaselwa kwexhala. Kwabanye abantu, ukudinwa kuba yinto engapheliyo. ukukhathala Akwanelanga ukuxilonga ukuxhalaba kuphela, njengoko kusenokuba luphawu lwezinye iimeko zonyango.

• ubunzima bokugxila

Ukuba nobunzima bokugxila emsebenzini yenye yeempawu zokuxhalaba. Ezinye izifundo zibonisa ukuba ukuxhalaba kunokuchaphazela inkumbulo yexesha elifutshane. Oku kuchaza ubunzima ekugxininiseni. Kodwa ubunzima bokugxila bunokuba luphawu lwezinye iimeko zonyango, ezinje ngokusilela kwengqwalasela okanye ukudakumba. Ngoko ke, akusiyo impawu eyaneleyo yokuxilonga ingxaki yokukhathazeka.

• Ukucaphuka

Uninzi lwabantu abanengxaki yokuxhalaba bacaphuka kakhulu. Ukucaphuka kuphakama emva kokuhlaselwa kwexhala.

• ukunyanzeliswa kwezihlunu

Olunye uphawu lokuxhalaba kukuqina kwemisipha. Ukunyanga ukuxinezeleka kwezihlunu kunciphisa iimvakalelo zokuxhalaba kubantu abaneengxaki zokuxhalabisa.

• Ukungalali okanye ingxaki yokuhlala ulele

Iingxaki zokulala yenye yeemeko ezenzeka kwiingxaki zokuxhalaba. Ukuvuka ezinzulwini zobusuku nokuba nengxaki yokulala zezona ngxaki zixhaphakileyo zixelwa. Ukuba ingxaki yokuxhalaba iyanyangwa, ukuphuthelwa ngokuqhelekileyo kuyaphucuka.

• Ukuphakuzela

I-panic attack ichazwa njengoloyiko olugqithisileyo. Kukhatshwa kukubetha kwentliziyo ngokukhawuleza, ukubila, ukungcangcazela, ukuphefumla nzima, ukuxinana kwesifuba, isicaphucaphu okanye ukoyika ukufa. Ukuba ukuhlaselwa kwe-panic kwenzeka rhoqo kwaye ngokungalindelekanga, kuba enye yeempawu zokuxhalaba.

• ukuphepha iimeko zentlalo

Iimpawu zokuxhalaba ekuhlaleni, okuyimeko ekufuneka ijongwe ngokwayo, zezi zilandelayo:

• Ukuziva uxhalabile okanye uloyiko malunga neemeko ezizayo zentlalo
• Unexhala lokuba unokugwetywa okanye ujongwe ngabanye.
• Ukoyika ukuhlazeka okanye ukuthotywa phambi kwabanye
• Ukuphepha imisitho yentlalo ngenxa yolu loyiko.

Ingxaki yokuxhalaba kwezentlalo luhlobo oluqhelekileyo lokuxhalaba. Ikhula kwasekuqaleni ebomini. Abo banexhala loluntu babonakala beneentloni kwaye bezolile xa bengamaqela okanye bedibana nabantu abatsha. Nangona bengabonakali benxunguphele ngaphandle, baziva besoyika kakhulu kwaye bexhalabile ngaphakathi.

• uloyiko olungenangqiqo

Ukufumana uloyiko olugqithisileyo lwezinto ezithile, ezifana nezigcawu, iindawo ezivaliweyo okanye ukuphakama, kuchazwa njenge-phobia. I-Phobia ibangela ukuxhalaba okukhulu okanye uloyiko malunga nento okanye imeko ethile. Le mvakalelo ibukhali ngokwaneleyo ukuba ichaphazele amandla okusebenza ngokuqhelekileyo. Ezinye ze-phobias eziqhelekileyo ziquka:

Ukoyika izilwanyana: Ukoyika izilwanyana okanye izinambuzane ezithile

Ii-phobias zendalo: Ukoyika iziganeko zendalo ezifana nezitshingitshane okanye izikhukula

Iiphobias zokutofa igazi: Ukoyika igazi, iinaliti, iinaliti, okanye ukwenzakala

Imeko ye-phobias: Uloyiko lweemeko ezithile, ezifana nokukhwela inqwelo-moya okanye ilifti 

I-phobias ichaphazela ubomi babantu ngexesha elithile. Ikhula ebuntwaneni okanye kwiminyaka yeshumi elivisayo kwaye ixhaphake kakhulu kwabasetyhini kunamadoda. 

Iintlobo Zokuxhalaba

• ukuphazamiseka kokukhathazeka ngokubanzi

Sisifo esingapheliyo esenzeka ngenxa yokukhathazeka malunga neziganeko zobomi, izinto kunye neemeko ezibandakanya ukuxhalaba okugqithisileyo kunye nexesha elide. Le yeyona ngxaki ixhaphakileyo yokuxhalaba. Abantu abanesi sifo basenokungawazi unobangela wokuxhalaba kwabo.

• ukuphazamiseka kwengqondo

Uhlaselo olufutshane okanye oluqatha ngesiquphe lubonisa ukuphazamiseka koloyiko. Olu hlaselo lubangela ukungcangcazela, ukubhideka, isiyezi, isicaphucaphu, kunye nobunzima bokuphefumla. Ukuphazamiseka kwe-panic kaninzi kwenzeka emva kwamava oyikisayo okanye uxinzelelo olude. Inokuthi yenzeke ngaphandle kwe-trigger.

• i-phobia ethile

Oku kukuphepha into ethile okanye imeko kwimeko yokungabi nangqiqo kunye noloyiko olugqithisileyo. I-Phobias ifana nezinye iziphazamiso zokuxhalaba kuba zinxulumene nonobangela othile. Akunjalo. Umntu one-phobia unoloyiko olungenangqiqo okanye olugqithisileyo kwaye akakwazi ukulawula ukuxhalaba kwakhe. Iimeko ezibangela oku; Zisuka kwizilwanyana ukuya kwizinto zemihla ngemihla. 

• I-Agoraphobia

Luloyiko lokuziphepha iindawo, iziganeko okanye iimeko apho kusenokuba nzima ukuba umntu abaleke ukuba ubambekile okanye apho uncedo lungafumanekiyo. Umntu one-agoraphobia unokuba noloyiko lokushiya ikhaya okanye unoloyiko lokusebenzisa izinyusi kunye nezithuthi zikawonke-wonke.

• Ukuthandabuza okukhethiweyo

Olu luhlobo lokuxhalaba apho abanye abantwana banezakhono ezibalaseleyo zokunxibelelana ngokuthetha nabantu abaqhelekileyo kodwa bangakwazi ukuthetha kwiindawo ezithile, njengasesikolweni. Luhlobo olugqithisileyo lwe-social phobia.

• Ingxaki yokuxhalaba kwezentlalo okanye i-social phobia

Oku kukoyika ukugwetywa kakubi kwiimeko zentlalo. Ingxaki yokuxhalaba kwezentlalo; Iquka iimvakalelo ezahlukeneyo ezifana nokuxhalaba kokuthotywa kunye nokulahlwa. Le ngxaki ibangela ukuba abantu baphephe iindawo zoluntu.

• ukuphazamiseka kokukhathazeka kokwahlukana

Amanqanaba aphezulu okuxhalaba emva kokuhlukana nomntu okanye indawo enika ingqiqo yokhuseleko ibonisa ukuphazamiseka kokukhathazeka kokwahlukana. Olu hlobo lokuphazamiseka ngamanye amaxesha lunokubangela iimpawu zokoyika.

Yintoni Ebangela Ukuxhalaba?

Ngokwenyani, impendulo yalo mbuzo inzima kancinci. Iindidi ezininzi zenzeka kanye. Ezinye iintlobo zokuxhalaba zinokukhokelela kwezinye iintlobo. Izinto ezibangela ixhala ziquka:

• Uxinzelelo lwendalo, njengobunzima emsebenzini, iingxaki zobudlelwane, okanye iingxaki zentsapho
• Ngokwemfuza, abantu abanamalungu entsapho abaneengxaki zokuxhalaba banokuthi bafumane le ngxaki.
• Izinto zonyango, njengeempawu zesifo esahlukileyo, imiphumo yeyeza, okanye utyando olunzima okanye ixesha elide lokubuyisela
• Ikhemistri yengqondo: Iingcali zengqondo zichonga ezininzi iingxaki zokuxhalaba njengezibonakaliso eziphosakeleyo ezivela kumahomoni kunye neempawu zombane kwingqondo.
• Ukuyeka iziyobisi kunokwandisa iziphumo zako kwezinye izinto ezinokwenzeka.

Unyango lokuxhalaba

Unyango lwe-Anxiety disorder lubandakanya indibaniselwano yonyango lwengqondo, unyango lokuziphatha, kunye namayeza.

ukuzinyanga

Kwezinye iimeko, ukuphazamiseka kokuxhalaba kunokunyangwa ekhaya ngaphandle kwesidingo songenelelo lonyango. Nangona kunjalo, le ndlela ayiyi kusebenza kwiimeko ezinzima okanye zexesha elide lokuxhalabisa. Ukuphazamiseka kokuxhalaba okuncinci kunokunyangeka ngokwalo:

• Ukufunda ukulawula uxinzelelo
• Iindlela zokuphumla kwengqondo kunye nomzimba
• imithambo yokuphefumla
• Ukuguqula iingcinga ezingakhiyo zibe zezakhayo
• Ukufumana inkxaso kwilungu losapho okanye kubahlobo.
• Ukwenza umthambo

Ingcebiso ngengqondo

Indlela eqhelekileyo yokunyanga ixhala kukucebisa ngokwasengqondweni. Oku kunokubandakanya unyango lokuziphatha kwengqondo (CBT), unyango lwengqondo, okanye indibaniselwano yonyango.

I-TCMB

Olu hlobo lonyango lwengqondo lujolise ekuboneni nasekutshintsheni iipatheni zokucinga eziyingozi ezikhokelela kwiimvakalelo ezixhalabileyo kunye noxinzelelo. Ngokomzekelo, i-psychotherapist ebonelela nge-CBT ye-panic disorder iya kuzama ukubethelela into yokuba ukuhlaselwa kwe-panic akusiyo i-heart attack.

Ukuvezwa kuloyiko kunye nezinto ezibangela ukuba yinxalenye ye-CBT. Oku kukhuthaza abantu ukuba bajongane noloyiko lwabo kwaye kunciphisa ubuntununtunu kwizinto eziqhelekileyo ezibangela ukuxhalaba.

Amayeza

Unyango lokuxhalaba lunokuxhaswa ngamayeza ahlukeneyo. Amayeza anokulawula ezinye zeempawu zomzimba nezengqondo ziquka i-antidepressants, i-benzodiazepines, i-tricyclics, kunye ne-beta blockers. Ezi kufuneka zimiselwe ngugqirha.

Yintoni Elungileyo Ngexhala?

Amayeza ayinxalenye ebalulekileyo yonyango lokuxhalaba. Ukongeza kumayeza, ezinye iindlela zokuzilolonga kunye nemithambo yokuphefumla nzulu ukunciphisa iimpawu zokuxhalaba ziyakuchaphazela indlela yesi sifo. 

Kukwakho nokutya okusisiseko, iivithamini kunye nonyango lwemithi enokuxhasa unyango lwesi sifo. Makhe dwelise iindlela zendalo ezilungileyo kwiingxaki zokukhathazeka.

Ukutya Okulungileyo Kwixhala

• Islamoni

Islamoni, Iluncedo ekudambiseni ixhala. Iqulethe izondlo eziphucula impilo yengqondo, njenge-vitamin D kunye ne-omega 3 fatty acids. Amafutha e-Omega 3 alawula i-neurotransmitters i-dopamine kunye ne-serotonin, eneempawu zokuzola kunye nokuphumla. Ikhusela ukonakala kweeseli zengqondo ezibangela ukuphazamiseka kwengqondo okufana nokuxhalaba. 

• Daisy

DaisyYenye yezinto ezilungileyo kwiingxaki zokukhathazeka. Iqulethe izixa eziphezulu ze-antioxidants ezingqiniweyo zokunciphisa ukudumba, ukuthintela ukonakala kweeseli zengqondo ekubangeleni ixhala. Ikwabonelela ngokuncipha okukhulu kweempawu zokuxhalaba.

• Isithsaba

IsithsabaSisinongo esinecurcumin. I-Curcumin iyikhompawundi enendima ekuphuculeni impilo yengqondo kunye nokukhusela ukuphazamiseka kokukhathazeka. I-Curcumin nayo inezixhobo ezinamandla ze-antioxidant kunye ne-anti-inflammatory eziluncedo kwimpilo yeeseli zengqondo. Ukusebenzisa le khompawundi kwandisa amanqanaba e-antioxidant egazi, aphantsi kubantu abanexhala. 

• Itshokholethi emnyama

Itshokholethi emnyama Ukusetyenziswa kwayo kunceda ukunciphisa iimpawu zokuxhalaba. Ngenxa yokuba iqulethe i-antioxidant flavonols, enenzuzo ekusebenzeni kwengqondo. Iphucula ukuhamba kwegazi kwengqondo kwaye inyuse amandla ayo okuziqhelanisa nokutshintsha kwendalo. Esi siphumo sikunceda ukuba ulungelelanise ngcono kwiimeko ezixinzelelekileyo ezinokubangela ukuxhalaba.

Ukutya itshokolethi emnyama kwandisa amanqanaba e-serotonin, anokunceda ukunciphisa uxinzelelo olubangela ukuxhalaba. Ngokomzekelo, kuphononongo lwabantu abaphantsi koxinzelelo oluphezulu, amanqanaba oxinzelelo ancipha kakhulu emva kokuba abathathi-nxaxheba badle i-40 grams yetshokolethi emnyama yonke imihla kangangeeveki ezimbini. 

• iyogathi 

Ngokuphazamiseka kwengqondo okufana nokuxhalaba, iyogathiKona kutya kugqibeleleyo. Iiprobiotics, okanye iibhaktheriya ezinempilo, ezifumaneka kwezinye iindidi zeyogathi zibonelela ngeenzuzo ezininzi kwimpilo yengqondo. Uphononongo lubonise ukuba ukutya okune-probiotic okufana neyogathi kuphucula ukusebenza kwengqondo ngokuthintela i-radicals yasimahla kunye ne-neurotoxins enokonakalisa izicubu zemithambo-luvo engqondweni kwaye ibangele unxunguphalo.

• Iti eluhlaza 

Iti eluhlaza, Iqulethe i-amino acid L-theanine, enemiphumo emihle kwimpilo yobuchopho kunye nokunciphisa ixhala. I-L-theanine inamandla okuthintela imithambo-luvo ekubeni i-hypersensitive. Ukongeza, i-L-theanine inokunyusa i-neurotransmitters efana ne-GABA, i-dopamine, kunye ne-serotonin, enemiphumo yokuchasana nokuxhalaba. Ukongezelela, iti eluhlaza iqulethe i-epigallocatechin gallate (EGCG), i-antioxidant enenzuzo kwimpilo yengqondo.

• avocado

avocado Iqulethe izixa ezibalulekileyo ze-magnesium. Oku kunceda ukugcina ukuxhalaba phantsi kolawulo.

• I-Turkey, ibhanana kunye ne-oats

Oku kutya kuyimithombo elungileyo ye-tryptophan, i-amino acid eguqulwa ibe yi-serotonin emzimbeni.

• Amaqanda, inyama kunye neemveliso zobisi

Oku kutya kubonelela ngeprotheyini ephezulu, kunye nee-amino acids ezibalulekileyo ezivelisa i-dopamine kunye ne-serotonin, ekwazi ukuphucula impilo yengqondo.

• iimbwe zechai

iimbwe zechai, Iqulethe i-omega 3 fatty acids eyonyusa ubuchopho, eyaziwa ngokukhulula iimpawu zokuxhalaba.

• ICitrus kunye nepepper

Oku kutya kunciphisa ukudumba. Ityebile kwivithamin C, eneempawu ze-antioxidant ezinceda ukuthintela umonakalo kwiiseli ezibangela ukuxhalaba.

• Iamangile

IamangileInezixa ezibalulekileyo zevithamin E, efundiswa ngendima yayo ekuthinteleni ukuxhalaba.

• Iiblueberries

IiblueberriesIphezulu kwi-vitamin C kunye nezinye i-antioxidants ezifana ne-flavonoids.

IiVithamini ezilungele ukuxhalaba

• ivithamin A

I-antioxidant ebalulekileyo kwabo banexhala Ukunqongophala kweVithamini A ebonakalayo. Ukuxhaswa kwe-Vitamin A kunceda ukunciphisa iimpawu zokuxhalaba. 

• B iivithamini eziyinkimbinkimbi

Iivithamini ze-B eziyinkimbinkimbi ziqulethe zonke iivithamini ze-B ezifunwa ngumzimba. Uninzi lwazo lubalulekile kwinkqubo yemithambo-luvo esempilweni. Inceda ukunciphisa iimpawu zokudakumba kunye nokuxhalaba.

• Ivithamin C

Ivithamin C Antioxidants ezifana nokuthintela umonakalo oxidative kwinkqubo luvo. Umonakalo we-oxidative unokwandisa ukuxhalaba.

• Ivithamin D

Le vithamini sisondlo esibalulekileyo esinceda umzimba ukuba ufunxe ezinye iivithamini. Ukunqongophala kweVithamini D Lunokwandisa okanye lube mbi kakhulu ukuxhalaba.

• Ivithamin E

Ivithamin E yenye i-antioxidant. Umzimba wethu usebenzisa esi sondlo ngokukhawuleza ngexesha loxinzelelo kunye nokuxhalaba. I-vitamin E eyongezelelweyo inceda ukugcina le balance.

• Ioli yeentlanzi

Ioli yeentlanzi, Iphezulu kwi-omega 3 fatty acids, eziyi-antioxidants. I-Omega 3 izongezo ezifana ne-EPA kunye ne-DHA zixelwa ukuba zincede ukuthomalalisa unxunguphalo.

• GABA

I-Gamma-aminobutyric acid (GAMMA) yi-amino acid kunye ne-neurotransmitter engqondweni. Xa iGABA ingoneli, ixhala liya lisiba mbi. Ukuxhaswa kwe-GABA kunceda indawo ye-GABA elahlekileyo.

• L-theanine

I-L-theanine yi-amino acid. Inoxanduva lweempawu ezithomalalisayo ezifumaneka kwiti eluhlaza. Ngoko ke, ukuyisebenzisa njengethebhulethi kunokunciphisa iimpawu zokuxhalaba.

• wemagniziyam

wemagniziyam Yiminerali eyimfuneko kwimpilo yabantu. Ukunqongophala kwale minerali kunokubangela iimpawu zokuxhalaba.

• 5-HTP

I-5-hydroxytryptophan (i-5-HTP) i-neurotransmitter. Sisandulela se-serotonin. Le yi "neurotransmitter yolonwabo" kwingqondo yomntu. Uphononongo luka-2012 lwafumanisa ukuba izongezo ze-5-HTP zinokunceda ukunyanga ixhala.

• Izongezo ezikhankanywe ngasentla ziya kusebenza kuphela xa zisetyenziswe kunyango oluthile kunye neengcebiso zogqirha.

Izongezo zeHerbal ezilungele ukuxhalaba

Ezinye izityalo kunye nezongezelelo zezityalo ezivela kwezi zityalo ziqulethe i-phytochemicals ezinokukunceda ukukhulula iimpawu ezinxulumene nokukhathazeka.

• Ashwagandha

Ashwagandha (Withania somnifera) yi-adaptogen. Olunye uphando lubonisa ukuba lunokusebenza njengamayeza athile ekunciphiseni ixhala.

• Bacopa

Bacopa (Bacopa monnieri) i-extracts yafundelwa umsebenzi we-neuroprotective okanye ukukhuselwa kwee-neurons. Ifunyenwe ukunciphisa i-cortisol. ICortisol ikwabizwa ngokuba yihomoni yoxinzelelo. Izenza zibe mandundu iimpawu zokuxhalaba.

• cava cava

cava cava (Piper methysticum) sisityalo esikhula kwiZiqithi zePasifiki. Esi sityalo ngokwesiko sisetyenziselwa ukuzola. Uphononongo lwe-2016 lufumene ukuba lujolise kwi-GABA receptors, ezilawula iimpawu zokuxhalaba. Ngoko ke, inceda umzimba ukulwa nokuxhalaba.

• ILavender

ILavender (Lavandula officinalis) Kudala isetyenziswa njengento yokuthomalalisa uxinzelelo. Inefuthe elithambileyo lokuthomalalisa kwinkqubo yemithambo-luvo, enokuthi kananjalo incede ngoxinzelelo kunye nokudakumba.

• melissa

I-lemon balm (Melissa officinalis), isihlobo esisondeleyo se-lavender, sisityalo esineempawu ezipholileyo.

• Rhodiola

Rhodiola (Rhodiola rosea) Sisityalo esiphuma kwimimandla yeAlpine. Inomphumela wokuzola kunye nokuzola kwi-nervous system.

• UValerian

Nangona ingcambu ye-valerian (Valeriana officinalis) Nangona isaziwa njengepilisi yokulala elungileyo, ikwanceda ukunyanga ixhala.

Izicwangciso ezilula zokubetha ixhala

Kukho ezinye iindlela zokunciphisa umngcipheko wokuphazamiseka kokuxhalaba. Khumbula ukuba ukuxhalaba yinto yendalo yobomi bemihla ngemihla kwaye ayilulo lonke ixhala oba nalo yingxaki yezempilo. Ukumelana nexhala, nikela ingqalelo koku kulandelayo;

• caffeineUkunciphisa ukusetyenziswa kweti kunye ne-cola.
• Yitya okunempilo.
• Gcina inkqubo yokulala.
• Hlala kude notywala, iziyobisi kunye necuba.

Ukushwankathela;

Ukuxhalaba, okwenzeka ngenxa yokufumana iimvakalelo ezinzulu zokuxhalaba kunye nokungalawulwa, kuzibonakalisa ngeempawu ezahlukeneyo. Enye yeempawu ezixhaphakileyo zokuxhalaba kukuxhalaba okugqithisileyo okuphazamisa ukusebenza kwemihla ngemihla. Ukongeza, ukungazinzi, ukudinwa, ubunzima bokugxila, ukucaphuka, uxinzelelo lwemisipha kunye neengxaki zokulala nazo zibonwa.

Kukho amayeza esintu alungele ukuxhalaba. Ezinye izongezo zemifuno zikwalungile kwiziphazamiso zoxinzelelo. Nangona kunjalo, ezi kufuneka zisetyenziswe phantsi kweliso likagqirha. Ngenxa yokuba inokuba nemiphumo emibi kunye nokusebenzisana namanye amayeza.

Umthombo: 1, 2, 3