Kufanele Uguqule Kangakanani AmaSpredishithi Wakho?

-Delile

• Kukangaki ukushintsha noma ukuwasha amashidi
• Izici ezigunyaza ukuwashwa kaningi
• Kuthiwani uma ungakwenzi?
• Indlela enhle yokuwasha amashidi
• Gcina amashidi ahlanzekile phakathi kokuwashwa
• Okunye okokulala
• Ukuthatha

Sijwayele ukuwasha izingubo zethu noma nini lapho isiphithiphithi sigcwele futhi sizithola singenakho okokugqoka. Singasula ikhawunta yasekhishini ngemuva kokugeza izitsha esizodinga ukuzisebenzisa futhi kusasa. Iningi lethu lizosebenzisa i-duster ngaphezulu kwendawo esekhaya lethu lapho uthuli olubonakalayo luqala ukubonakala.

Kepha ekugcineni kosuku olude, kulula ukuwela embhedeni ngaphandle kokunikeza amashidi akho umcabango wesibili. Ngakho-ke kufanele ushintshe kangaki amashidi akho? Ake sihlolisise.

Kukangaki ukushintsha noma ukuwasha amashidi

Ngokwenhlolovo yango-2012 yeNational Sleep Foundation, amaphesenti angama-91 abantu bashintsha amashidi abo njalo ngesonto. Yize lo kungumthetho ojwayelekile, ochwepheshe abaningi batusa ukuwashwa kwamasonto onke.

Lokhu kungenxa yokuthi amashidi akho angaqoqa izinto eziningi ongaziboni: izinkulungwane zamaseli esikhumba afile, izibungu zothuli, kanye nodaba lwendle (uma ulele unqunu, okungaba wusizo ngezinye izindlela).

Izici ezigunyaza ukuwashwa kaningi

Kufanele uwashe amashidi akho kaningi uma:

• une-allergies noma i-asthma futhi uyazwela othulini
• unesifo noma isilonda esixhumana namashidi noma imicamelo yakho
• ujuluka kakhulu
• isilwane sakho silala embhedeni wakho
• udla embhedeni
• uyolala ungagezile
• ulala unqunu

Kuthiwani uma ungakwenzi?

Ukungawawashi amashidi akho kukuvezela isikhunta, amabhaktheriya, impova, kanye nezilwane ezitholakala emashidini nakwezinye izinto zokulala. Ezinye izinto ezitholakala emashidini zifaka uketshezi lomzimba, umjuluko namaseli esikhumba.

Lokhu ngeke ngempela kukugulise. Kepha ngombono, kungenzeka. Kungadala futhi i-eczema kubantu abanesimo noma kubangele i-dermatitis yokuxhumana.

Abantu abane-asthma kanye ne-allergies bangadala noma babhebhethekise izimpawu ngokulala emashidini angcolile. Abangaphezu kwezigidi ezingama-24 baseMelika banenkinga yokungezwani komzimba nabo. Kodwa noma ngabe awuyona ingxenye yaleli qembu, ungathola ikhala eligcwele futhi uthimule ngemuva kokulala ebusuku uma amashidi akho engahlanzekile.

Ungadlulisa futhi wenze isivumelwano ngezifo ngama-linens angcolile, kuphakanyiswe imiphumela yocwaningo lwango-2017.

Indlela enhle yokuwasha amashidi

Kunconywa ukuthi uwashe amashidi akho nokunye okokulala emanzini ashisayo.

Funda imiyalo yokunakekelwa kwilebula bese ugeza amashidi akho kusimo esishisayo esinconyiwe. Ukushisa kwamanzi, ama-bacterium amaningi kanye nama-allergen owasusayo.

Uku-ayina amashidi akho ngemuva kokuwasha nakho kuyanconywa.

Gcina amashidi ahlanzekile phakathi kokuwashwa

Ungagcina amashidi akho ahlanzekile phakathi kokuwasha futhi usize ukuwagcina nge:

• ukushawa ngaphambi kokulala
• ukugwema ukulala ngemuva kokuzivocavoca okujulukayo
• ukususa izimonyo ngaphambi kokulala
• ukugwema ukugcoba ama-lotion, okhilimu noma owoyela ngaphambi kokulala
• ukungadli noma ukuphuza embhedeni
• ukugcina izilwane ezifuywayo zingabikho emashidini akho
• ukususa imfucumfucu nokungcola ezinyaweni zakho noma kumasokisi ngaphambi kokukhwela embhedeni

Okunye okokulala

Ezinye izinto zokulala, ezifana nezingubo zokulala kanye nama-duvet, kufanele zigezwe masonto onke noma amabili.

Ucwaningo lwango-2005 oluhlolisise ukungcoliswa kukhunta embhedeni lwathola ukuthi imicamelo, ikakhulukazi uphaphe nokugcwala okwenziwe, kungumthombo oyinhloko wesikhunta. Imicamelo ihlolwe isukela eminyakeni engu-1.5 kuya kwengama-20 ubudala.

Imicamelo kufanele ishintshwe njalo ngonyaka noma emibili. Ukusebenzisa isivikeli somcamelo kungasiza ekugcineni uthuli namagciwane kube ubuncane.

Ama-duvets angahlala iminyaka eyi-15 kuye kwengama-20 uma esetshenziswa ngekhava futhi egezwa noma omile ehlanzwa njalo.

Ukuthatha

Ukukhuthala okuncane uma kukhulunywa ngokunakekela okombhede wakho kungahamba ibanga elide uma kukhulunywa ngokukusiza ulale - futhi uphefumule - kube lula. Yize kungabonakala njengokuhlupheka kwesinye isikhathi, ukushintsha amashidi akho masonto onke kuwufanele umzamo.

Uma ujwayele ukuwasha amashidi akho njalo ngesonto, ungacabanga ukuthola enye isethi ukuze ukwazi ukuyishintsha ngaphandle kokuwasha kaningi.

Lapho ugeza amashidi akho ombhede, sebenzisa ukushisa okushisa kakhulu ngangokunokwenzeka.

Sebenzisa izembozo zokuzivikela emicamelweni bese ulandela imiyalo yokunakekelwa enikezwa ngumenzi weshidi noma kumathegi wokulala.