Yini indawo engcono yokulala?

-Delile

• Ubuhle nobubi besikhundla ngasinye
• 1. Ukulala ngomhlane
• 2. Ukulala ngesisu sakho
• 3. Ukulala ngohlangothi lwakho
• Yini okufanele uyigweme ngesikhathi sokulala

Isikhundla esihle sokulala sisehlangothini ngoba umgogodla usekelwa kahle futhi ulayini oqhubekayo, olwa nobuhlungu emuva futhi uvimbele ukulimala komgogodla. Kepha ukuze lesi sikhundla sizuzise, ​​kufanele kusetshenziswe imicamelo emi-2, enye isentanyeni kanti enye iphakathi kwemilenze.

Ngokwesilinganiso, ukulala ebusuku kuthatha amahora ayisithupha kuya kwayisishiyagalombili, ngakho-ke kubalulekile ukuthi ngalesi sikhathi sokuphumula amalunga, ikakhulukazi umgogodla, awalayishwa ngokweqile. Ngaphezu kwalokho, indawo yokulala inethonya lokuthimula, i-reflux futhi ithande ngisho nemibimbi.

Ubuhle nobubi besikhundla ngasinye

1. Ukulala ngomhlane

Ukulala emhlane wakho ngomcamelo osekelwa kuthanda ukwenziwa kwekhanda, okugcina kukhetha ukuma kwe-hunchback. Kungadala nobuhlungu ezansi ngemuva ngoba isifunda se-lumbar sigcina sicindezelwe. Lesi sikhundla sithanda nokuthimula nokulala umoya ngoba ulimi lubuyela emuva futhi lwenze kube nzima ukuthi umoya udlule emqaleni.

Lapho kungaba inketho enhle: uma kukhona ubuhlungu noma ushintsho ehlombe, uma welashwa ngama-anti-wrinkle cream ebusuku, uma unesifo ebusweni. Lapho ubeka umcamelo hhayi entanyeni kuphela, kodwa nasemhlane, kungasiza ukulala emuva, okusiza ukuphefumula, uma kwenzeka umkhuhlane, ngokwesibonelo. Ukubeka umcamelo omncane kakhulu ngaphansi kwentamo nomcamelo ngaphansi kwamadolo nakho kuyasiza ekwenzeni ngcono ukuma komgogodla.

2. Ukulala ngesisu sakho

Ukulala esiswini sakho kungenye yezindawo ezimbi kakhulu entanyeni, ngoba ukuze lokhu kube yindawo entofontofo umuntu udinga ukuxhasa ikhanda ngemuva kwezandla, bese ephendulela intamo eceleni. Ngaphezu kwalokho, lesi sikhundla silungisa wonke umgogodla, singanaki ukugobeka kwawo kwemvelo, okuvame ukudala izinhlungu emuva.

Lapho kungaba inketho enhle: Lapho ubeka umcamelo omncane futhi othambile ngaphansi kwesisu, umgogodla usekelwa kangcono, kepha akunconywa ukuthi ulale ubusuku bonke kule ndawo ukuvikela umgogodla. Ukulala esiswini sakho kungaboniswa lapho kungenakwenzeka ukulala ngohlangothi lwakho ngenxa yobuhlungu be-hip, isibonelo.

3. Ukulala ngohlangothi lwakho

Lesi yisikhundla esihle kakhulu sokuvikela umgogodla, kepha ukuze uphumule ngempela kuhle ukubeka umcamelo entanyeni bese uncipha phakathi kwemilenze, ngalezi zinguquko umgogodla ugcina ukugobeka kwawo kwemvelo futhi usekelwa ngokuphelele, okwenza akukho monakalo emgogodleni.

Ngaphezu kwalokho, lapho ulele ohlangothini lwesobunxele, ukudla kungadlula emathunjini kalula, okuthanda ukugayeka kokudla, ngaphezu kokuthuthukisa ukujikeleza kwegazi kanye nokusebenza kwamasosha omzimba.

Lapho kungaba kubi: Ukulala ngohlangothi lwakho ngomcamelo ophakeme kakhulu, ngaphandle komcamelo entanyeni yakho noma phakathi kwemilenze yakho nakho kulimaza umgogodla wakho ngakho-ke kungaba kubi. Akukhonjiswa nokuthi owesifazane okhulelwe ulala ohlangothini lwesokunene, ukhetha ukuhlala elala ohlangothini lwesobunxele ngoba ukugeleza kwegazi kuya enganeni kuyaqhubeka nokugeleza kahle. Isikhundla se-fetal, lapho umuntu elele khona ngohlangothi futhi agobe wonke, naso akuyona inketho engcono kakhulu ngoba amahlombe aphambili kakhulu, kanye nasekhanda, futhi umuntu kungenzeka ukuthi abhekiswe emuva.

Umuntu ngamunye ujwayele ukulala ngendlela ehlukile futhi akuyona inkinga ukuzama ezinye izikhundla, inqobo nje uma ezizwa ekhululekile. Ukushintshashintsha izikhundla zakho phakathi nobusuku futhi kuyindlela enhle yokuvuka uphumule ngokwengeziwe futhi ngaphandle kobuhlungu emgogodleni noma entanyeni yakho, kepha noma nini lapho uzizwa ungakhululekile kufanele ushintshe isikhundla sakho, kepha njalo unakekele ukugcina umgogodla wakho uxhaswa kahle ubusuku bonke, noma okungenani, iningi ekuseni.

Bheka lawa amanye amathiphu kuvidiyo elandelayo, ekufundisa ngezindawo zokulala ezihamba phambili:

Yini okufanele uyigweme ngesikhathi sokulala

Abantu abanezinkinga zamadolo, inqulu noma ihlombe kufanele bagweme ukulala ohlangothini lokulimala. Ukugwema ukulala ohlangothini ngokungazi phakathi nobusuku, ungabeka umcamelo ohlangothini lokulimala, ukwenza kube nzima ukushintsha ukuma kulolo hlangothi noma ubeke into ephaketheni lamaphijama akho, njengebhola ngokwesibonelo , ohlangothini lapho ukhona. uthola isilonda.

Uma kunokwenzeka, kufanele kukhethwe umbhede omkhulu, ikakhulukazi wokulala njengezithandani, ngoba kuvumela isikhala esithe xaxa ukulungisa isimo nokugwema imicamelo ephezulu kakhulu. Yazi umatilasi nomcamelo ongcono kakhulu wokulala kangcono.

Ngaphezu kwalokho, umuntu akufanele alale ehleli esihlalweni noma elele kusofa, ngoba kunzima ukulala endaweni efanele.