Izindawo ezihamba phambili zokulala zobusuku obuhle bokulala

-Delile

• Izindawo zokulala ezihamba phambili
• Isikhundla se-Fetal
• Ukulala ngohlangothi lwakho
• Ulele esiswini sakho
• Flat emhlane wakho
• Ukuthatha

Izindawo zokulala ezihamba phambili

Ake sibhekane nakho. Ukulala kuyingxenye enkulu yezimpilo zethu - noma singatholi amahora ayisishiyagalombili - kepha kukhona okuningi kukho kunalokho ongase ucabange. Uma unezinkinga zokulala ngokwanele noma unokulimala, kukhona okungaphezu kokubeka phansi nokubamba ezinye ze-Zzz. Isimo sakho sokulala sidlala indima enkulu kwikhwalithi yakho yokulala, okusho ukuthi kungaba yisikhathi sokuthi uyishintshe.

Izikhundla ezahlukahlukene zokulala zinezinzuzo ezihlukile. Uma ulwa nobuhlungu noma ezinye izinkinga zezempilo, ungahle udinge ukushintsha indawo yakho yokulala ukuze usize ukuyilawula. Futhi, yize kungahle kungabi yinto ongayenza ngobusuku obubodwa, kungakufanelekela ukuzama.

Ukuzinika isikhathi sokuziqeqesha kancane kancane ukulala endaweni entsha kungaba yimfihlo yokuthuthukisa ikhwalithi yakho yokulala. Kodwa-ke, uma lokho kuyinto ongakhululekile ngayo, ungakhathazeki ngayo. Ungazama futhi ukuguqula indawo yakho yokulala oyithandayo ukuze uqiniseke ukuthi uzuza kakhulu kuyo.

Wonke umuntu wehlukile. Okubalulekile ukuthi wenza lokho okusebenzela umzimba wakho nezidingo zakho zokulala.

Isikhundla se-Fetal

Kunesizathu sokuthi kungani lesi yisikhundla sokulala esithandwa kakhulu. Isikhundla se-fetal sinezinzuzo eziningi. Akukona nje kuphela okuhle ngezinhlungu ezisezingeni eliphansi noma ukukhulelwa, ukulala endaweni ye-fetus kungasiza ekunciphiseni ukuhoxa.

Ngeshwa, ukulala endaweni ye-fetus kunezinto ezimbalwa ezingezansi. Qiniseka ukuthi ukuma kwakho kukhululekile, uma kungenjalo isikhundla sakho esimnandi singakhawulela ukuphefumula okujulile ngenkathi usnuza. Futhi, uma unenkinga ngezinhlungu ezihlangene noma ukuqina, ukulala endaweni eqinile yombungu kungakushiya ubuhlungu ekuseni.

Uma ufuna ukwenza isimo se-fetal sikhululeke kakhudlwana, qiniseka ukuthi ukuma kwakho kukhululekile futhi kukhululekile lapho uzigoqa. Gcina imilenze yakho inwetshiwe, futhi ungazama nokulala ngomcamelo phakathi kwamadolo akho.

Ukulala ngohlangothi lwakho

Njengoba kuvela, ukulala ngohlangothi lwakho kuhle impela kuwe - ikakhulukazi uma ulele ohlangothini lwesobunxele. Ayigcini nje ngokusiza ekunciphiseni ukuhona, kuhle ekugayeni kwakho futhi ingahle inciphise nesilungulela.

Isifundo esidala sibheke abantu abayi-10 phakathi nezinsuku ezimbili. Ngosuku lokuqala, ababambiqhaza baphumule ohlangothini lwabo lwesokudla ngemuva kokudla isidlo esinamafutha amaningi. Kowesibili, bashintshele ohlangothini lwesobunxele. Ngenkathi lokhu bekuyisifundo esincane, abacwaningi bathole ukuthi ukulala ohlangothini lwesokunene kwandisa isilungulela ne-acid reflux, okukhombisa ukuthi kungaba yisizathu esihle sokushintsha izinhlangothi ebusuku.

Ukulala ohlangothini lwakho, ngakolunye uhlangothi, kungahle kungabi kuhle njalo. Akukona nje kuphela ukuthi kungadala ukuqina emahlombe akho, kungaholela nasekuqineni komhlathi kulolo hlangothi. Futhi, ucwaningo lukhombisa ukuthi ukulala ohlangothini lwakho kungaba nomthelela kwimibimbi.

Ukubeka umcamelo phakathi kwemilenze yakho engezansi kuzosiza ukuvumelanisa kangcono izinkalo zakho ukugwema izinhlungu ezisezingeni eliphansi.

Uma ukhetha ukulala ngohlangothi lwakho, qiniseka ukuthi ukhetha umcamelo omuhle ukugwema izinhlungu zentamo nezasemhlane. Lala kunoma yiluphi uhlangothi oluzizwa ukhululekile kakhulu, kodwa ungesabi ukushintshela kwesinye isikhundla uma kungakusebenzeli.

Ulele esiswini sakho

Ukube bekufanele siklelise izindawo zokulala, ukulala ngesisu sakho kungaba ngaphansi kohlu. Yize kuyisikhundla esihle sokuhogela noma, izinzuzo azidluli ngokuqhubekayo.

Ngeshwa, ukulala esiswini sakho kungadala izinhlungu zomqala nezomhlane. Kungangeza nobunzima obuningi obungadingekile emisipheni nasemalungeni akho, yingakho kungenzeka ukuthi uvuka unobuhlungu futhi ukhathele. Ukubeka umcamelo ngaphansi kwesisu sakho esingaphansi kungasiza ekunciphiseni ubuhlungu bokubuyela emuva.

Ukwenza kube ngcono, zama ukulala ngomcamelo wekhanda omncane - noma ungenawo umqamelo - ukunciphisa noma yikuphi ukucindezeleka okwengeziwe entanyeni yakho. Ungazama futhi ukwehlisa umcamelo ngaphansi kwesikhumba sakho ukunciphisa izinhlungu ezisezingeni eliphansi.

Flat emhlane wakho

Ukulala emhlane wakho kunikeza izinzuzo zezempilo kakhulu. Ayenzi nje kuphela ukuthi kube lula ukuvikela umgogodla wakho, futhi ingasiza ekunciphiseni ubuhlungu benyonga nobamadolo.

Njengoba iCleveland Clinic ichaza, ukulala ngomhlane kusebenzisa amandla adonsela phansi ukugcina umzimba wakho ulingane ngokulingana nomgogodla wakho, ongasiza ukunciphisa noma yikuphi ukucindezela okungadingekile emhlane noma emajoyintini akho.Umcamelo ngemuva kwamadolo akho ungasiza ukusekela ijika lemvelo langemuva.

Futhi, uma ukhathazekile ngokugcina isikhumba sakho sibukeka sisha, ukulala ngomhlane kuyasivikela kunoma imuphi umqamelo noma imibimbi ebangelwa amandla adonsela phansi.

Ehlangothini le-flip, ukulala ngomhlane kungaba nzima kunoma ngubani onenkinga yokubamba noma ukulala i-apnea. Kungaba nzima futhi kunoma ngubani osevele elwa nobuhlungu beqolo, yingakho kubalulekile ukuthi uqiniseke ukuthi usekelwa kahle.

Uma ulele ngomhlane, zama ukulala ngomcamelo ngemuva kwamadolo akho ukunciphisa izinhlungu emuva futhi unciphise ingcindezi emgogodleni wakho. Uma uminyene, futhi ungazixhasa ngomcamelo owengeziwe ukuze wenze ukuphefumula kube lula.

Ukuthatha

Sichitha cishe ingxenye eyodwa kwezintathu zempilo yethu silele - noma sizama ukulala. Isimo sakho sokulala sibaluleke ngaphezu kokucabanga kwakho. Uma unenkinga yokulala, impilo yakho ingahlupheka. Futhi, ukuncishwa ubuthongo kungaphezu kokulala ngokwanele - izindaba zekhwalithi yokulala, nazo.

Uma ungazizwa uphumule lapho uvuka, zama ukwenza imikhuba emihle yokulala. Ukufaka inhlanzeko yokulala enkambisweni yakho ejwayelekile kungasiza ukukhulisa ikhwalithi yakho yokulala ngendlela enkulu:

• gwema i-caffeine eyeqile
• zivocavoca njalo
• setha uhlelo lwasebusuku olukusiza uphumule futhi ulungiselele ukulala

Zama ukugcina idayari yokulala isonto elilodwa noma amabili. Ungalandelela noma imaphi amaphethini emikhubeni yakho yokulala - nekhwalithi yokulala - ukuze ukwazi ukubheka kangcono ukuthi yini esebenzayo uma kuqhathaniswa nalokho okungasebenzi.

Khumbula, awukwenzi unayo ukushintsha indawo yakho yokulala uma ungenazinkinga. Yenza okuzwakala kukuhle kuwe. Into ebaluleke kakhulu ukuqinisekisa ukuthi uvuka uzizwa uphumule futhi ukulungele ukuhamba.