Khetha ingubo yokulinganisa enosayizi ophelele ngalo mhlahlandlela

-Delile

• Ngubani ongazuza ngezingubo zokulala ezinesisindo?
• Kungani izingubo zokulala zinesisindo
• Ungayikhetha kanjani ingubo yokulinganisa ephelele
• Isiqondiso esijwayelekile? Amaphesenti ayi-10 wesisindo somzimba wakho.
• Kuthiwani uma ngiphakathi kosayizi abajwayelekile ukuthi kungena izingubo zokulala ezinesisindo?
• Ingabe ukuphakama kwami ​​kuyisici?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukufuna ukulala kahle ebusuku sekuyinto yokulungiswa kwabaseMelika. Mhlawumbe kungenxa yokuthi iningi lethu lihlala libonakala lilahlekile.

Ngokwe-American Sleep Association, abantu baseMelika abayizigidi ezingama-50 kuya kwezingu-70 banenkinga yokulala.

Kepha ngaphambi kokuphendukela kuzinsizakusebenza zokulala nemithi, ingubo enesisindo ingaba yimpendulo empeleni.

Siphula indlela engcono kakhulu yokukusiza ukhethe ingubo ephelele enesisindo ukuze uzame ukulungisa ukulala okungalungile ebusuku.

Ngubani ongazuza ngezingubo zokulala ezinesisindo?

Izingubo zokulala ezinesisindo zingasiza ekuphazamisweni kokulala kwanoma yiluphi uhlobo. Yize izifundo zilinganiselwe, zingasiza ngokuqwasha, ukulala nokulala.

"Izingubo zokulala ezinesisindo bekuyinto eyenzeka kakhulu onyakeni owedlule," kusho uBill Fish, umqeqeshi oqeqeshiwe wesayensi yokulala. "Abantu sebeqala ukuqonda izinzuzo zokusebenzisa ingubo enesisindo ukuzilungiselela ukuthola amahora ayisikhombisa kuya kwayisishiyagalolunye okulala okusezingeni njalo ebusuku."

Ngokusho kocwaningo lwango-2015, "Kuphakanyisiwe ukuthi izingubo zokulala kanye namavesti anganikeza umthelela omuhle wokutholisa umoya, ikakhulukazi ezinkingeni zomtholampilo ... Ingubo enesisindo ... ingahlinzeka ngendlela entsha, engeyona ekhemisi nethuluzi elihambisanayo lokuthuthukisa ikhwalithi yokulala."

Imibandela engahlomula ngezingubo zokulala ezinesisindo ifaka:

• ukuqwasha
• ukukhathazeka
• isifo somlenze esingenakuphumula
• I-ADHD
• i-autism spectrum disorder
• ukuphazamiseka kokusebenza kwemizwa

Kungani izingubo zokulala zinesisindo

U-Laura LeMond, umnikazi we-Mosaic Weighted Blankets, ukholelwa ukuthi izingubo zokulala ezinesisindo ziya ngokuya zithandwa ngoba ngokwemvelo ufunda ukuphumula ngaphansi kwesisindo, ulale ngokushesha okukhulu, bese uqala ukuthanda ingubo yakho ukuze kube yisixazululo semvelo, esiduduzayo sokulala.

Ucwaningo lwango-2015 oluphawulwe ngenhla lukhombise ukuthi ababambiqhaza abangama-31 abalala nezingubo zokulala ezinesisindo babelala kamnandi ebusuku, ngaphandle kokuphosa nokujika okuncane. Izifundo zazikholelwa ukuthi ukusebenzisa ingubo kubanikeza ukulala okunethezeke kakhudlwana, okungcono, nokuvikeleka ngokwengeziwe.

Ungayikhetha kanjani ingubo yokulinganisa ephelele

Izingubo ezinesisindo zinesisindo esisukela kumakhilogremu amahlanu kuya kwangama-30 Izisindo ezahlukahlukene ziyatholakala, kepha wazi kanjani ukuthi yikuphi okulungele wena?

Isisindo sakho sizokusiza ukunquma isisindo sokulala esifanele.

Isiqondiso esijwayelekile? Amaphesenti ayi-10 wesisindo somzimba wakho.

Kokubili uFish noLeMond bayavuma ukuthi ingubo yokulala ekahle ingamaphesenti ayi-10 esisindo somzimba wakho esifanele ukuze ilingane nohlaka lwakho. Ezinganeni noma kubantu abadala ifomula ingamaphesenti ayi-10 wesisindo somzimba kanye nekhilogremu elilodwa kuya kwamabili.

Lokho kusho ukuthi, uma ukuthola kunzima ukugoqa ngaphansi kwengubo futhi uzizwe sengathi ubhajwe, ukuhamba kancane kungcono. Mane ukhumbule ukuthi ngokuya ngezifundo ezilinganiselwe zesayensi ezenziwe ngezingubo ezinesisindo, ukuhamba kancane kunamaphesenti ayishumi esisindo somzimba wakho kungenzeka kungabi nezinzuzo ezifanayo.

“Ngokusebenzisa ingubo ecishe ibe ngamaphesenti ayishumi esisindo somzimba wakho, uzizwa sengathi ingubo igona umzimba wakho, ikunikeze umuzwa wokuzola, onganciphisa ingcindezi, futhi kukusize ukuthi uhlale ulele ukuze umzimba wakho uhambe ngezigaba ezidingekayo zokulala ukuze ukwazi ukuvuka uphumule ngokuphelele, ”kuphawula uFish.

Ungathenga kuphi: Izingubo zokulala ezinesisindo sikaMosaic, iGravity, iBlanQuil, neYnM konke kuyatholakala ku-inthanethi.

Kuthiwani uma ngiphakathi kosayizi abajwayelekile ukuthi kungena izingubo zokulala ezinesisindo?

Ngenkathi ukuthenga ingubo okungamaphesenti ayi-10 esisindo somzimba wakho kungumthetho omuhle wesithupha, ukukhetha ingubo elungile enesisindo kungenziwa kube ngokwakho.

Isibonelo, uma uwa phakathi kwezisindo ezijwayelekile zezingubo (ngokujwayelekile amakhilogremu ayi-10, 12, 15, 17, kanye nama-20) futhi ungaqiniseki ngokuthi uzokhuphuka noma wehle ngesisindo, ochwepheshe bavame ukuncoma ukufaka iphawundi elilodwa kuya kwamabili. Kepha, ekugcineni, kuyindaba yokuzikhethela komuntu.

“Uma othile enozimele, ngangehla ngenze isisindo,” kusho uFish. "Kodwa uma umuntu olandelayo echitha isikhathi sakhe ejimini, ukukhuphuka ngeke kube yinto embi."

Ukwengeza, isifundo esisodwa esincane esenziwa ngo-2006 kusetshenziswa izingubo zokulala ezingamakhilogremu angama-30 sikhombisa ukuthi amaphesenti angaphezu kweshumi esisindo somzimba angakhululeka futhi athule.

Ingabe ukuphakama kwami ​​kuyisici?

Izingubo zokulala ziza ngobukhulu obuhlukile futhi. Ukukhetha ubukhulu bakho obuhle, cabanga ngosayizi wombhede wakho nobude bakho. Ukuphakama akubalulekile njengesisindo, kepha uyafuna ukuzizwa umboziwe futhi unethezekile. Thenga ingubo elingana naye noma emikhulu kancane kunawe.