Kulota kwa Lucid: Kuwongolera Nkhani Zamaloto Anu

Zamkati

• Chidule
• Loto lucid likachitika
• Momwe mungakhalire ndi maloto abwino
• Pezani kugona REM kambiri
• Sungani zolemba zamaloto
• Yesetsani kuyesa zenizeni
• Yesani kupatsidwa ulemunjira
• Ubwino wolota mwachidwi
• Kuchepetsa maloto owopsa
• Pewani nkhawa
• Lonjezerani luso lamagalimoto
• Limbikitsani luso
• Kutanthauzira maloto abwino
• Kuopsa kwakulota kopepuka
• Tengera kwina

Chidule

Kulota kwa Lucid kumachitika mukazindikira kuti mumalota.

Mukutha kuzindikira malingaliro anu ndi momwe mumamvera malotowo akamachitika.

Nthawi zina, mutha kuwongolera maloto abwino. Mutha kusintha anthu, malo, kapena nkhani. Maloto amtundu woterewa atha kuchepetsa kutulo ndi nkhawa.

Pitirizani kuwerenga kuti mudziwe zambiri za maloto abwino - zomwe zili, zomwe zimachitika, ndi zomwe mungachite kuti mudzakhale nazo.

Loto lucid likachitika

Mukamagona, ubongo wanu umayenda mothamanga kwambiri (REM) komanso kugona kosakhala kwa REM.

Kugona osakhala REM kumaphatikizapo magawo atatu osiyana. Mukakhala kuti mulibe REM, mafunde anu aubongo, kugunda kwa mtima, komanso kuyenda kwa maso pang'onopang'ono zimachepa.

Mu kugona kwa REM, ubongo wanu umagwira ntchito kwambiri. Kugunda kwa mtima wanu komanso kuyenda kwa maso kumakulanso.

Kulota kwa Lucid, monga maloto ambiri, nthawi zambiri kumachitika nthawi yogona REM.

Mu loto labwino, mukudziwa kuti mumalota. Mukudziwa kuzindikira kwanu panthawi yamaloto.

Pafupifupi anthu 55 pa anthu 100 aliwonse akhala ndi maloto amodzi kapena angapo amoyo wawo wonse. Komabe, kulota pafupipafupi kopanda tanthauzo ndikosowa. Ndi 23 peresenti yokha ya anthu omwe amakhala ndi maloto abwino kamodzi pamwezi.

Momwe mungakhalire ndi maloto abwino

Kuti mufufuze za maloto abwino, yesani izi:

Pezani kugona REM kambiri

Popeza kulota mopepuka kumachitika nthawi ya kugona kwa REM, kugwiritsa ntchito nthawi yochulukirapo kudzawonjezera mwayi wanu wolota maloto.

Mutha kuwonjezera kugona kwa REM mwa kugona mokwanira kwathunthu. Mukakhala ndi chizolowezi chogona mokwanira, thupi lanu limatha kuyenda mozungulira magawo onse anayi ogona.

Kuchita ukhondo wabwino:

• Tsatirani ndandanda yogona.
• Chitani masewera olimbitsa thupi tsiku lililonse.
• Pewani zamagetsi musanagone.
• Pangani malo ogona ogona.
• Pewani caffeine ndi mowa musanagone.

Ngakhale simulota mopepuka, zizolowezizi zikuthandizani kuti mugone mokwanira.

Sungani zolemba zamaloto

Anthu ambiri amagwiritsa ntchito zolemba zamaloto, kapena zolemba zamaloto, kuti athandize kulota maloto.

Kulemba maloto anu kumakukakamizani kuti muzikumbukire. Izi zimaganiziridwa kuti zithandizire ubongo wanu kuzindikira za maloto.

Kuti musunge zolemba zamaloto, sungani kope ndi cholembera pafupi ndi bedi lanu. Lembani maloto anu mutangodzuka. Werengani zolemba zanu pafupipafupi kuti mudziwe ubongo wanu ndi maloto anu.

Yesetsani kuyesa zenizeni

Mulingo wako wazidziwitso umafanananso ukadzuka ndikulota. Chifukwa chake, powonjezera kuzindikira kwanu mukadzuka, mutha kukulitsa kuzindikira kwanu mukamalota.

Kuyesedwa koona ndi njira yotchuka yochitira izi. Amaphunzitsa malingaliro anu kuzindikira kuzindikira kwanu pomwe muli maso.

Njirayi imaphatikizapo kuwunika tsiku lonse. Pamene kuyesa kwenikweni kumakhala chizolowezi, mudzatha kuyambitsa chidziwitso mukamalota.

Ma cheke otchuka amapezeka:

• Chala kupyola kanjedza. Sakanizani zala zanu motsutsana ndi dzanja lanu. Akadutsa, mumalota.
• Zojambulajambula. M'malo olota, kuwunikira kwanu sikuwoneka bwino.
• Kutsina mphuno. Tsinani mphuno yanu. Mudzatha kupuma ngati muli m'maloto.
• Kuwerenga. Yang'anani kutali ndi zolemba kenako yang'anani mmbuyo. Ngati mukulota, lembalo lisintha.
• Zojambula. Ngati muli ndi ma tattoo, yang'anani. Adzawoneka mosiyana m'maloto.

Sankhani cheke chimodzi ndikuchita kangapo patsiku. Mungafunikire kuyesa zowunika zosiyanasiyana kuti mudziwe zomwe zikukuyenderani bwino.

Yesani kupatsidwa ulemunjira

Ngakhale kulota mopepuka kumachitika mosasinthasintha, ndizotheka kuyambitsa maloto a lucid kudzera munjira zophunzitsira.

Njirazi ndi monga:

• Dzukani pabedi (WBTB). Dzukani maola asanu mutagona. Mukabwerera kukagona, mudzakhala okhoza kulowa mu REM kugona mukadali ozindikira.
• Kulowetsedwa kwa Mnemonic kwamaloto abwino (MILD). Dziuzeni nokha kuti mudzakhala ndi maloto abwino usikuuno. Mutha kuzichita musanagone kapena mukadzuka pa WBTB.
• Maloto oyambitsa chidwi (WILD). Mu WILD, mumalowa tulo ta REM kuchokera pakudzuka kwinaku mukuzindikira. Zimaphatikizaponso kugona mpaka mutakwanitsa kuyerekezera zamatsenga.

Kuti muonjezere mwayi wanu wolota maloto, gwiritsani ntchito njirazi poyesa zenizeni ndikulemba maloto.

Ubwino wolota mwachidwi

Kulota kwa Lucid kuli ndi maubwino angapo omwe angakhalepo:

Kuchepetsa maloto owopsa

Ngakhale maloto owopsa nthawi zina amakhala abwinobwino, maloto olota omwe amabwera akhoza kukhala okhometsa. Amatha kusokoneza kugona mokhazikika.

Zolota zowopsa pafupipafupi zimakhudza anthu omwe ali ndi:

• nkhawa
• nkhawa
• kukhumudwa
• kusowa tulo
• Matenda ogona, monga matenda osokoneza bongo
• post-traumatic stress disorder (PTSD)
• mankhwala
• kugwiritsa ntchito mankhwala osokoneza bongo

Kulota kwa Lucid kumatha kupereka mpumulo pochepetsa maloto obwerezabwereza.

Pakati pa maloto abwino, mumatha kuzindikira kuti zoopsa sizowona. Ikuthandizaninso kuti muziwongolera malotowo, omwe amakupatsani mwayi wosintha malotowo kukhala osalowerera ndale kapena osangalatsa.

Pewani nkhawa

Pochepetsa maloto, kulota mopepuka kumachepetsa nkhawa zomwe zimadza chifukwa chakulota. Amagwiritsidwanso ntchito kuthetsa nkhawa chifukwa cha PTSD.

Palinso umboni wosatsutsika wokhudza kulota mopepuka kumathandiza nkhawa zambiri, koma kafukufuku wina wasayansi amafunika.

Anthu ena amati zimawalola kuthana ndi gwero la nkhawa zawo.

Lonjezerani luso lamagalimoto

Kuwona kusuntha kwakuthupi kumatha kukulitsa kuthekera kwenikweni kuzichita. Izi zitha kuchitika panthawi yamaloto abwino, pomwe wolotayo amatha kugwiritsa ntchito luso lamagalimoto.

Mukamachita luso lamagalimoto mukamalota, sensorimotor cortex yanu imagwira ntchito. Ili ndi gawo laubongo lomwe limayang'anira mayendedwe.

Pankhaniyi, kulota mopepuka kumatha kuthandiza kukonzanso kwa anthu olumala.

Itha kupindulitsanso anthu omwe alibe olumala pakuwongolera masewerawa ndi luso lina lamagalimoto.

Limbikitsani luso

Kulota kwa Lucid kumatha kukulitsa luso lanu.

Nthawi zambiri, anthu omwe amapanga zinthu zambiri amatha kulota mopepuka. Izi zitha kukhala chifukwa chakukula kwawo kukumbukira maloto ndikuwona zochitika.

Koma malinga ndi malipoti achikale, imagwiranso ntchito mbali ina. Anthu amati kulota mopepuka kumawonjezera luso lawo komanso malingaliro.

Ngakhale izi sizinatsimikizidwe ndi sayansi, anthu ambiri amagwiritsa ntchito maloto olota kuti awonjezere luso lawo.

Kutanthauzira maloto abwino

Ndizotheka kutanthauzira loto labwino, monga momwe mungachitire ndi maloto abwinobwino. Kutanthauzira maloto kungakuthandizeni kumvetsetsa kufunikira kwa maloto anu.

M'malo mwake, anthu amati kutanthauzira maloto ndikosavuta mukalota mopepuka. Kuzindikira kwanu kumawonjezera kuthekera kwanu kuti muzisunga malotowo momwe zimachitikira.

Maloto a Lucid amakhalanso omveka bwino, omwe amakuthandizani kukumbukira zochitika ndi tsatanetsatane.

Kuti mutanthauzire maloto anu abwino, sungani zolemba zanu zamaloto. Kulemba maloto anu kudzakuthandizani kupeza mitu yayikulu.

Zimalimbikitsidwanso kuti muzisunga magazini yanthawi zonse. Polemba maloto anu ndipo moyo watsiku ndi tsiku, mudzakhala okhoza kupeza malumikizidwe.

Kuopsa kwakulota kopepuka

Maloto a Lucid nthawi zambiri amawoneka otetezeka, koma pali zovuta zina kwa anthu omwe ali ndi matenda amisala.

Izi zikuphatikiza:

• Mavuto ogona. Popeza maloto olota amasokoneza tulo mwadala, kugona mokwanira kumakhala kovuta. Vutoli limakhala lalikulu ngati muli ndi vuto la kugona.
• Kukhumudwa ndi nkhawa. Matenda atulo amatha kukulitsa zipsinjo komanso nkhawa.
• Kuchotsa ntchito. Kulota kwa Lucid kumakwaniritsa zenizeni ndikulota, zomwe zimapangitsa kuti zikhale zovuta kudziwa zomwe zili zenizeni.
• Kudzipatula. Kuchulukana kwa zenizeni ndikulota kungayambitsenso kudzidalira komwe mukukhala kapena kudzikonda.

Tengera kwina

Mukamalota mopepuka, mumadziwa maloto anu momwe zimachitikira. Nthawi zina, mutha kuwongolera nthano ya malotowo.

Ngati mungafune kulota za lucid loto, yesani malangizo m'nkhaniyi. Maloto a Lucid atha kuthana ndi maloto olakwika, kuthetsa nkhawa, ndikuwongolera luso lamagalimoto komanso zaluso.

Samalani ngati muli ndi tulo kapena matenda amisala. Kuyesera kulota mopepuka kumabweretsa zoopsa zingapo, kuphatikiza kusokonezedwa ndi kugona komanso kutha. Lankhulani ndi wothandizira kapena wogona musanayese kulota maloto.