Ingabe Ukuma Okungalungile Kungayilimaza Ukulala Kwakho?

-Delile

• Izikhundla Zokulala Ezihlukile Zingathinta Kanjani Ikhwalithi Yakho Yokulala
• Ingabe ukuma kwasemini kungathinta ukulala kwakho?
• Izindlela Ezilula Zokuthuthukisa Isimo Sakho Sokulala Okungcono
• Hambisa okuningi.
• Gcina izikrini zisezingeni lamehlo.
• Setha isikhumbuzi sokuhlola ukuma.
• Buyekeza kwe-

Uma unenkinga yokulala muva nje, nali icebiso eliwusizo ngokumangalisayo: Gingqa amahlombe akho bese uhlala uqonde—yebo, njengoba nje abazali bakho bakufundisa.

Ukuma kungase kungabi yimbangela yokuqala efika engqondweni lapho uthola ukuthi kungani ungalali kahle. Nokho, iqiniso liwukuthi abazali bakho bebengakutsheli njalo ukuthi sukuma ume ukuze nje uthukuthele. Indlela oziphatha ngayo ingathinta umzimba wakho wonke, kufaka phakathi indlela yokugaya ukudla, ukuthi uhlelo lwakho lwezinzwa lusebenza kanjani, futhi yebo, ikhwalithi yakho yokulala.

Ukugcina ukuma kahle komzimba — phakathi nesikhathi sasemini nobusuku — konke kwehlela esimweni sekhanda lakho njengoba kuhlobene nomzimba wakho wonke, kusho uRahul Shah, MD, udokotela ohlinzayo wamathambo nomgogodla oqinisekisiwe. (Okuhlobene: Kungani Kufanele Ukhathalele Ukuhamba Kwe-Thoracic Spine Mobility)

Ukuze ube nokuma okuthathwa njengokuhle "okuhle", ikhanda lakho kufanele ligxile okhalweni lwakho njengoba wenza imisebenzi yakho yansuku zonke (noma yasebusuku), "efana nocezu lwe-ayisikhilimu ohlezi ekhoneni," kuchaza uDkt. .Shah. Ngaleyo ndlela, imisipha yakho akudingeki yenze umsebenzi omningi wokuxhasa ikhanda lakho, usho kanjalo. Lapho imisipha yakho kufanele yenze umsebenzi owengeziwe ukuze ulondoloze ukuma kwekhanda lakho, yilapho ukuma kwakho kuzoba kubi kakhulu, kuphawula uDkt. Shah.

Kunjalo, wonke umuntu ulwa nesimo esibi, futhi unenkinga yokulala kwesinye isikhathi. Kepha uma uvuswa yizinhlungu njalo, uhlangabezana nobuhlungu obuphuma ezingalweni noma emilenzeni, noma ukubona ubuhlungu obuphikelelayo obuhlala isikhathi esingaphezu kwamasonto ambalwa, kungcono uthintane nodokotela wakho noma uchwepheshe (njengomelaphi womzimba) I-ASAP, iphakamisa uDkt Shah. Ngisho noma uvuka nje ukhathele, noma unesikhathi esinzima sokuwa noma sokulala futhi ungakwazi ukuthola isizathu, kuhle ukuthi uhlole udokotela wakho oyinhloko, ongakusiza uthole isixazululo, kusho u-R. U-Alexandra Duma, DC, oyi-Team USA chiropractor yezemidlalo e-FICS, isitudiyo sokululama nobuchwepheshe obuphezulu eNew York City.

Kepha okwamanje, nakhu okudingeka ukwazi mayelana nokuxhumana phakathi kokuma nokulala.

Izikhundla Zokulala Ezihlukile Zingathinta Kanjani Ikhwalithi Yakho Yokulala

Yini indawo yakho yokulala oyithandayo? Ingabe ungumuntu olele ohlangothini olele, olele emuva, olele esiswini? Kuyintandokazi yakho futhi umkhuba onzima ukugqashula, ikakhulukazi uma usnuze ngale ndlela isikhathi eside ngangokunokwenzeka. Kodwa izindawo zokulala ezihlukene zingaba nemiphumela ehlukene emzimbeni wakho—futhi, ngenxa yalokho, izinga lakho lokulala, kusho uDuma.

Isibonelo, ukulala esiswini sakho kungabeka ukucindezeleka okwengeziwe emgogodleni wakho, kuthambise ukugobeka kwawo okungokwemvelo futhi kungahle kuholele ebuhlungwini bangemuva nentamo, njengoba ikhanda lakho lizophendulwa libe uhlangothi olulodwa, kuchaza uDuma. (Related: Izimbangela Ezivame Kakhulu Zobuhlungu Basemuva-Plus, Indlela Yokunciphisa Izinhlungu Zakho ASAP)

Ngenkathi ukulala emhlane wakho kunconywa ngokweqile ngokusnuza esiswini sakho, abalele emuva bangakwazi ukuhlangabezana nezinkinga ezithile. Ukulala ngomhlane kungandisa amathuba okuba ube ne-apnea uma ulele, inkinga yokulala edala ukuthi ukuphefumula kume futhi kuqale, kuchaza uDuma. Futhi, uma ungumuntu oholayo, ukulala kule ndawo nakanjani akulungile, uyanezela.

"[Uma ulele ngomhlane,] umphimbo nesisu sakho kudonswa amandla adonsela phansi, okwenza kube nzima ukuthi uphefumule," kusho u-Andrew Westwood, MD, umsizi kaprofesa wezinzwa e-Columbia University Irving Medical Center, ngaphambilini Umumo. "Uma [ulele ngohlangothi lwakho noma] ududulwa nguzakwenu osembhedeni, lokho kuhogela kuyaphela."

UDuma uncoma ukulala ngohlangothi ngomcamelo phakathi kwamadolo akho ukuze uthole ikhwalithi yokulala efanelekile. Ukulala eceleni kuzosiza ukugcina umgogodla wakho uqondile, okusho ukuthi uzoba nezinhlungu ezimbalwa ekuseni, kuchaza uDuma.

Ngokuqondene nohlangothi "oluhle" ongalala kulo? Olunye ucwaningo luphakamisa ukuthi ukulala kuqhubeke nje uhlangothi olulodwa (noma kwesokudla noma kwesobunxele) lungahlotshaniswa nokungalingani kwemisipha nobuhlungu — okusho ukuthi ukushintshana kwamacala kungaba ukubheja kwakho okuhle kakhulu.

Sekukonke, nokho, ochwepheshe baphakamisa ukuthi uhlale kwesokunxele uma ukhetha ukulala eceleni. "Ukulala ngakwesokunene kuphushela imithambo yegazi, kuvimbela ukugeleza kwegazi okukhulu," uMichael Breus, Ph.D., isazi sokusebenza kwengqondo nomlobi wezincwadi. Uhlelo Lokudla Lodokotela Bobuthongo: Yehlisa Isisindo Ngokulala Okungcono, utshelwe phambilini Umumo. Okusho ukuthi, uzogcina ujikijela futhi ujike ubusuku bonke ukuze uvumelane nokuntuleka kokujikeleza, kuchaza uBreus.

Ukulala ngohlangothi lwakho lwesobunxele, nokho, kukhuthaza ukubuya kwenhliziyo nemithambo yegazi, okuvumela inhliziyo yakho ukuthi impompe igazi kalula kuwo wonke umzimba wakho ngoba kunokucindezela okuncane kuleyo ndawo, wengeza uChristopher Winter, M.D., umnikazi weCharlottesville Neurology and Sleep Medicine.

Ingabe ukuma kwasemini kungathinta ukulala kwakho?

Iqiniso ukuthi, alukho ucwaningo olwanele ngesixhumanisi phakathi kokuma kwasemini nekhwalithi yokulala ukuze usho ngokusobala ukuthi laba bobabili bahlobene noma cha, kusho uDkt Shah.

Noma kunjalo, ngoba ukuma kabi (emini noma ebusuku) kuphoqa imisipha yomzimba ukuthi isebenze isikhathi esengeziwe, umzimba wakho kungenzeka ukhiphe amandla amaningi ngenkathi ikhanda lakho lingahambisani nomzimba wonke, kuchaza uDkt Shah. Ngenxa yalokho, ukuma kabi komzimba kungakushiya ukhathele kakhulu, "ukunyathela okufishane, ukuhamba kancane, nokwenyuka kwemali esetshenziswayo uma uhamba ngezinyawo," usho njalo.

Ukuma komzimba kuthonya nokuphefumula, (funda: indlela ophefumula ngayo), okudlala indima ebalulekile kwikhwalithi yokulala. Isibonelo, ukuhlala uncike phambili usendaweni eyindilinga usuku lonke kungathinta amaphaphu akho nokuphefumula, njengoba konke kuhlanganisiwe, kusho uDuma.

“Lapho ukuphefumula konakala, namandla komoyampilo alethwa ebuchosheni bakho,” akuthinti nje kuphela amazinga akho asemini kodwa futhi nezinga lakho lokulala kamuva, kuchaza uDuma. "Ukuphefumula kancane kungaba nomthelela ekukhathazekeni futhi kungaphazamisa namandla okulala nokulala," esho. (Okuhlobene: Izindlela ezi-5 Zokunciphisa Ukucindezeleka Ngemuva Kosuku Olude futhi Ukhuthaze Ukulala Okungcono Ebusuku)

Izindlela Ezilula Zokuthuthukisa Isimo Sakho Sokulala Okungcono

Hambisa okuningi.

Akuyona imfihlo ukuthi ukuzingela amakhibhodi futhi slouching phezu Smartphones akulungele ukuma kwakho. Uma ubona ukuthi iningi losuku lwakho lichithwa uhlezi futhi ugobile kuzo zonke izinhlobo zezikhundla ezigobile, enye yezindlela ezingcono kakhulu zokuthuthukisa ukuma kwakho-futhi, ikhwalithi yakho yokulala-ukumane uhambe kakhulu phakathi nosuku, Kusho uDkt Shah. "Umgogodla uyisitho se-vascular-ufuna ukugeleza kwegazi, futhi lapho umuntu enza umsebenzi owengeziwe, igazi ligeleza kakhulu emgogodleni," uyachaza.

Ukushaya umshini wokunyathelisa, ukugibela ibhayisikili, ukuhamba ngezitebhisi esikhundleni selifti, ngisho nokuhamba amabanga amaningi konke kungabheka ukunyakaza kokuma okuhle (nokukhuthaza ukulala) usuku lonke. Uma u ngempela ufuna ukufaka umzamo, imisebenzi eletha ukushaya kwenhliziyo yakho ngaphakathi kwamaphesenti angama-60-80 wesilinganiso senhliziyo yakho eqondisiwe — noma imizuzu eyi-20 ngosuku — ingaba nomthelela omkhulu ekwandiseni ukugeleza kwegazi kuye emgogodleni (futhi, ku baphendukela, bakhuthaze ukuma okuhle), kuphawula uDkt Shah. "Ukwenza imisebenzi enjalo kuzothuthukisa imisipha yomgogodla ukuze ikwazi ukuthola isimo sayo esifanele futhi isekele umgogodla ngokuhambisana kwayo kahle," kuchaza yena. (Nakhu ukuthi ungakuthola kanjani — futhi uziqeqeshele — ezindaweni zakho zokushaya kwenhliziyo.)

Ngaphezu kokuzivocavoca umzimba, ukulula kancane nsuku zonke kungasiza ekuthuthukiseni ukuma kwakho isikhathi eside, kusho uDkt. Shah. Njengoba ukhula, uvame ukuzingela ngaphezulu, ngakho ukuzelula njalo (ikakhulukazi i-hip flexors) kungakhuthaza ukuqondanisa okufanele, uyachaza. (Okuhlobene: Amandla Wokuqeqesha Amandla Okuma Kahle)

Gcina izikrini zisezingeni lamehlo.

Uma uhlala uzingele phezu kwesihlalo sakho sekhompyutha, letha isikrini sakho ezingeni leso ukuze ungalingwa nokulala, kuphakamisa uDuma. "Qiniseka ukuthi izindololwane nezihlakala zakho ziyasekelwa," uyanezela.

Vele, imikhuba yakudala ifa kanzima, ngakho-ke uma uzithola namanje slouching esihlalweni sakho, zama ukuhweba ideski elihleliwe ukuthola ideski elimi.

Setha isikhumbuzi sokuhlola ukuma.

Kunezindlela ezimbalwa ongahamba ngazo ngalokhu. Isu elilodwa: Mane usethe ama-alamu ocingweni lwakho ukuze uhlole ukuma kwakho usuku lonke.

Kepha uDuma uphakamisa nokuthi kubhekwe kumagajethi alungele isimo ukuze kwenziwe umsebenzi, njenge-Upright Go Posture Trainer neCorrector for Back (Buy It, $ 100, amazon.com). Idivayisi inamathela emhlane wakho phakathi kwamahlombe akho ehlombe, inikezela ngempendulo yokuma ngesikhathi sangempela ngohlelo lokusebenza lwe-Upright Go. Esebenzisa ubuchwepheshe bezinzwa eziningi, umqeqeshi uyadlidliza lapho udelela futhi elungisa idatha yokuma kwakho usuku lonke ukuze akusize ubone ukuthi kunini lapho okungenzeka ukuthi uwohloke khona. (Imikhiqizo yokulala enobungani obuningi lapha: Omatilasi Abahle Kakhulu Bokubuyela Emuva, Ngokusho Kwama-Chiropractors)

Buyekeza kwe-