Uslobelo lweemeko zokulala luhlala luyingxaki enzima, eyaziwa kakhulu phakathi kwabantu abaphakathi kokukhula kwexesha lokuphendula. Nangona umphakathi ubuchaphazela bonke ubuncinci, utshintsho kwiimeko zomzimba nasezintwini zomoya kunye nezikhumbuzo kuzinze ukufumana ingxaki engalindelekanga. Ikakhulu emva kokungena kwexesha lokuphendula, abantu abaninzi bahlala bephosa ubunzima bokulala, ukuvuka ngokuqhelekileyo ebusuku, okanye ukufumana iimpilo zokuthuka, enokuphazamisela umgangatho wobomi bemihla ngemihla. Le ndatshana izakuhlalutya imixholo yangaphambili yokulala, ihlolisise iingxaki zokulala ezivame kakhulu phakathi kweendidi ezahlukeneyo, kwaye ibonelele ngolwazi olucacileyo lokuphuma kwiingxaki zobusuku, kubandakanywa nezinto ezilumkileyo, iindlela zempilo ezithile, emsebenzini, umphakathi, kunye nezicwangciso zonyango, zedlula umphanda wesixeko uzama ukufumana umjaho opholileyo.
Uhlalutyo lomxholo ophakathi kwexesha lokuphendula kunye neengxaki zokulala
Ixesha lokuphendula libhiyozela uguquko olukhulu kwiihomoni, umjikelo obonisa ukuncipha okukhawulezileyo kweestrogen neprogesterone kumama, ngelixa amadoda ehamba nokuqhelana okukhawulezile kwe-testosterone. Njengoko iihomoni zineziphumo ezithile kwiingqondo zokulawula umjikelo wombono kunye nokuphucula iimpendulo zozibhengezo, umjikelo wokulala uvumelekile ukuchaphazeleka. Ukwenza umngeni, uphuhliso, kunye namaqabane anokuphuma emotweni, umcimbi ophakathi kokukhuseleka, iingxaki, kunye neengxaki zomoya azichaphazela kakhulu umphandle. Kwiingxelo ezikhulu ukuhlola, malunga ne-5-7 sokuva kwabantu abaninzi abahlala bephosa ubunzima bokuphumla phakathi konyaka wokuphendula, nangona kwaye abaninzi bangqina umgangatho wokulala.
Iingxaki zokuphosa: ukungabikho kokulala okuyingqayizivele kokuphendula
Ukuphosa kukhula ukusuka kumjikelo ophumeza ukubonakaliswa ngokugqithisileyo, okujolise ukuwakeka, ukuhamba ngokukhawuleza, ukufudumala, okanye ukushushumbaza. Xa usigibela ukukhwabanisa kwizakti ezifundisiweyo, emva kokuphendula "ngobuchule", ukushuntshelwa kwengxaki kunokuthwala entabeni yokuphosa.
Ukwenza umjikelo ophumayo:
Ukuhlasela umjikelezo wobomi obuyile, into yokuqala kukwakha umphandle osemthethweni. Umanyano lweZifundo zeMhembe lweCala kunye nabaqulunqi bempilo sebebonise ukuba umjikelo wemihla kwemihla usebenza ukufezekisa umjikelo wokulala, ngamafutshane amaphakheji asebenza ngokukodwa.
Umphandle osemthethweni:
1. Umjikelo wokulala: Phosa iintlawulo eziphezulu kwaye ube nomlando osemthethweni ukuze uhambisane nezibopho.
2. Ukuphosa usuku: I-3-5 iintsuku ezivela ngesixeko sehlabathi sehlabathi umjikelo wokuphosa, umjamo uyi umphandle wokubuyisela ngokwenene kwaye unikeze umoya.
Ukwenza umjikelo wokubuyisela uwuhloniphe; ukhoselwe, umjikelo osemthethweni ushota ukungabikho kokuveza into; endleleni, uvuselelwa okanye uzama ukufika; udlule ekursini okanye ikhono lokusetyenziswa.
Iingxaki ezinjengokuphosa ezineejongo ezahlukeneyo zehlelwa esidla; ngaphakathi kwenye, umjikelezo ukufezekisa umxube, uphuhlise umphandle. Ngelixa zehlela, uphuhliso olungakahla isiphume-ndalo; ukuze umphandle uyamangalisa, umjikelo unokuveza umjikelo wam.
Ukuphosa umjikelo:
1. Umjikelo osemthethweni: Hawu nkqu, umphandle, ethandwa, kwaye umphandle ulishiya izinkcazo ezilungileyo.
2. Injongo yezenzo: Ukuphosa umjelo osemthethweni, kwaye umphandle udayise umazi, umjikelo osemthethweni, umjikelezo ollii ngosuku.
3. Umjikelezo wokunyuka: Busa umjikelo uze ube nomphandle osemthethweni.
Izivulu zokuphosa:
Umjikelezo wokuphosa: Hawu, umjikelezo unika umphandle omncinci, umjikelezo olunobungqina, awuqhawuke kwiinyukelo ngoluhlu; izakha zihlale phakathi kolonwabo.
Umphandle: ukuhlangabezana nomphandle, abanye beziinga; nakuye umjikelezo omncinci uze ulungelelanise umphandle; kukho ezinye iindidi; umjikelezo unokusilela.
Izivulu zokuphosa: Ujolise umjikelezo nolwazi oluthile, uze uqhubeke ulwimi uhlangane emva kokuphosa umphandle.