Lesi Sikhundla Kungenzeka Sibe Yimbangela Yakho Konke Ubuhlungu Bakho Basemuva Nobuthumbu

-Delile

• Ngaphambi kokushaya phansi, cabanga ngalokho okwenzayo emzimbeni wakho
• Ngubani ngempela olala esiswini sakhe isikhathi eside kangako?
• Izinkinga zomqolo zesikhathi eside zokulala esiswini ziletha
• Kungani ukuya phansi esiswini kungathi bummer kwezempilo?
• Ngabe isisu sakho sihloliwe?
• Kunjani ukuphefumula kwakho?
• Ungayilungisa kanjani futhi ubuyise amandla akho
• Gwema ukulala ngesisu nge…
• Ukuhamba Okungqondo: Ukugeleza kwe-Yoga Minute ye-15 yeSciatica

Ngaphambi kokushaya phansi, cabanga ngalokho okwenzayo emzimbeni wakho

Ngemuva kokuthi kube yi usuku, imibhede yethu nosofa bethu kungabukeka buheha - kangangoba sivame ukusakaza isisu phansi kwabo ukuze sibande.

Ngenkathi siphumule, singaphinda sishaye amafoni ethu noma ezinye izikrini ukuze silungise imithombo yezokuxhumana yethu noma sihlanganyele embukisweni.

Kepha ukuma kwesisu kungaletha inkinga - ikakhulukazi uma sihlala lapho amahora amaningi sibuka iNetflix noma sibheka i-Instagram.

Ukulala esiswini sakho isikhathi esiningi kungakulimaza:

• ukuma (amahlombe, intamo, nomhlane)
• impilo yamathumbu
• ukuphefumula
• inhlalakahle jikelele

"Ukulala esiswini sakho kubangela ukuguqulwa kwamajika ajwayelekile omgogodla," kusho uDkt Sherry McAllister, udokotela wezokwelapha. Futhi lokhu kucindezelwa okuphindaphindiwe kungadala izingqinamba ezidlula izinhlungu nobuhlungu nje.

Ngubani ngempela olala esiswini sakhe isikhathi eside kangako?

Ucwaningo lwango-2016 lwabafundi basekolishi luthole ukuthi amaphesenti angaphezu kuka-15 asebenzise ama-laptops abo belele ngezisu ngesikhathi sokuzilibazisa.

Omunye umbiko wango-2017 uthole ukuthi cishe isigamu sabaseMelika (amaphesenti angama-48) basebenzisa i-smartphone, ithebhulethi, noma ilaptop embhedeni okungenani kanye ngesonto ngaphambi kokuzama ukuphuma ebusuku.

Kepha akuyona into yobudala - abantu abaseminyakeni yabo yama-40 nengama-70s nabo bayakwenza lokhu - kuwumkhuba okungenzeka ukuthi sawuthuthukisa eminyakeni edlule.

Noma ukulala emathunjini akho kungakubangeli ukuba buhlungu ngokushesha, lokho akusho ukuthi usekuso sobala. "Ngesikhathi ubuhlungu nezimpawu zivela, inkinga kungenzeka ukuthi ibikhona izinyanga, ngisho neminyaka," kwengeza uMcAllister.

Ngakho-ke ukuphumula esiswini kungabuya kanjani ukuzosihlupha?

Izinkinga zomqolo zesikhathi eside zokulala esiswini ziletha

Lapho sisezisiswini zethu, sivame ukwenza lokhu:

• sandise izintamo zethu
• sikhuphule amahlombe ethu ezindlebeni zethu
• beka izihlakala zethu nezindololwane ezindaweni ezixakile
• imbiza okhalweni

La ma-torque amalunga ayisihluthulelo - ikakhulukazi ngenkathi usebenzisa i-tech, enweba isikhathi sethu esiswini sethu. (Lesi futhi isimo sokulala esibi impela, ngasendleleni.)

Ucwaningo lwango-2012 lwabantu abasebenzisa ama-laptops abo kude nedeski lukhombisile ukuthi isikhathi esichithwe kwenziwa imisebenzi endaweni ebucayi kuletha ubuhlungu obuningi entanyeni nasemhlane kunalokho obehleli phansi.

Ekugcineni, ucwaningo luye lwancoma ukugcina noma yisiphi isisu isikhathi esifushane.

Kungani ukuya phansi esiswini kungathi bummer kwezempilo?

"Umgogodla uvikela isimiso sakho sezinzwa, esilawula futhi siqondise yonke imisebenzi ehlukene yomzimba wakho," kusho uMcAllister. "Noma ikuphi ukuphazamiseka kokuxhumana kwezinzwa nezitho zakho zomzimba kanye nezicubu zomzimba wakho kuzophumela ekusebenzeni ngendlela engajwayelekile."

Ngabe isisu sakho sihloliwe?

Lapho sibeka isisindo sethu okhalweni lwethu, sifaka ingcindezi eqolo lethu eliphansi, elingabhebhethekisa amalangabi wanoma yiziphi izingqinamba ezikhona esinazo lapho, njenge-sciatica.

Omunye usikisela ukuthi ubuhlungu obuqhubekayo bokubuyela emuva bungahlotshaniswa nokuqunjelwa okungapheli nezinye izinkinga zamathumbu.

Kepha kwehlulekile ukukhombisa ukuxhumana. Ucwaningo oluningi ludinga ukwenziwa ukucacisa ukuthi ngabe izinhlungu zangemuva zingaba nokuhlangana yini nezinkinga zamathumbu noma ukungahambi kahle kwesinye.

Kunjani ukuphefumula kwakho?

Uma ulele esiswini sakho, kungenzeka ukuthi ulele emsipheni wokuphefumula oyisisekelo, i-diaphragm, ekuvimbela ekuphefumuleni okugcwele. I-diaphragm itholakala phakathi kwesifuba sakho nesisu sakho, futhi ingadlala indima enkulu ekugcineni uzolile.

Izifundo zixhumanise ukuphefumula nge-diaphragmatic ekuphumuleni ngokomzimba nangokwengqondo. Kuyindlela evame ukusetshenziswa kwi-yoga nokuzindla. (Ukuphefumula nge-diaphragmatic kubandakanya ukuthatha kancane, ukuhogela okujulile okuthinta i-diaphragm futhi kwandise isisu, ngasinye silandelwa yi-exhale ende.)

Ucwaningo oluvela ku-2014 lukhombisile ukuthi ukuma kudlala indima ekutheni sikwazi kanjani ukusebenzisa imisipha yethu yokuphefumula. Ukuhogela okungajulile kungaqinisa ukukhathazeka noma ukucindezeleka.

Hlanganisa ukuphefumula okuxakile nama-imeyili wokufaka ebusuku, futhi uyabona ukuthi ukulala esiswini sakho kungakucasula kanjani kunokujwayelekile.

Ungayilungisa kanjani futhi ubuyise amandla akho

Ukuhlala edeskini akwenzeki ngaso sonke isikhathi, kungenzeka, noma ukunethezeka lapho sisebenzisa amadivayisi ethu. Ingxenye yobuhle bokuba nazo ukuthi zingamaselula.

Kepha ukugcina impilo yethu, kuyasiza ukuba nemithetho embalwa ebekiwe yokuyisebenzisa embhedeni noma lapho uhaqwe kusofa oseduze kwekati. Bazali, ningahle nifune ukubheka izingane ezincane ukuze nizivimbele ekuthuthukiseni lo mkhuba omubi.

Siguqule lezi zincomo ezivele ocwaningweni lwango-2018 oluthi “iPad neck,” olwenziwe ngudokotela womzimba uSzu-Ping Lee nozakwabo e-University of Nevada, Las Vegas (UNLV).

Gwema ukulala ngesisu nge…

• Kusetshenziswa ukwesekwa emuva. Hlala esihlalweni, noma uma ulele embhedeni, phakamisa umhlane wakho ngokwanele ngemicamelo ebhekene nebhodi noma udonga. Okusemqoka lapha ukugwema "ukugoqa phansi" ngaphezulu kwedivayisi yakho.
• Ukusetha isikhumbuzi. Ukuma okugqokile kungakuqeqesha ukuthi ugweme ukugoqa. Noma setha isibali sikhathi ukuze uhlole ukuma kwakho njalo ngemizuzu engu-10 kuye kwengu-20. Uma uvamise ukushintsha izikhundla, lokhu kungaba ukwazisa kwakho ukukushintsha. (Uma kufanele ulale ngesisu sakho, gcina isikhathi esibekiwe sifushane kakhulu.)
• Ukukhulisa amadivayisi akho phezulu. Kumathebulethi, sebenzisa isitendi ukuze idivayisi ime mpo, kunokuba iflethi, bese unamathisela ikhibhodi, esikhundleni sokusebenzisa nje isikrini esithintwayo. Sebenzisa ideski lamathanga, futhi. Lezi zinketho zikhulisa ithebhulethi noma ikhompyutha yakho ukuze ungazingeli.
• Ukuqinisa nokwelula intamo, amahlombe, nomhlane. Imisipha yokwandisa nokwandisa kulezi zindawo kungasiza ekuthuthukiseni ukuma komzimba futhi kunqande ukuqina noma ukungezwani.

I-tidbit eyodwa yokugcina ethokozisayo ngesihloko: Ama-gals amaningi kunabafana abike ubuhlungu maqondana nokusetshenziswa kwamathebulethi, kusho ucwaningo lwe-UNLV, futhi izintokazi nazo zinamathuba amaningi okusebenzisa ubuchwepheshe bazo ngenkathi ziphansi.

Kungakhathaleki ukuthi ubulili buni, uma uchitha isikhathi lapho namadivayisi akho, tshala imali esihlalweni esiqatha noma eminye imicamelo yokulala ezuzisayo ukuze kuzuze umzimba wakho.

Ukuhamba Okungqondo: Ukugeleza kwe-Yoga Minute ye-15 yeSciatica

UJennifer Chesak ungumhleli wencwadi ozimele waseNashville futhi ofundisa ukubhala. Ungumlobi wokuzilibazisa, ukuqina komzimba, nomlobi wezempilo ezincwadini eziningi zezwe. Uthole i-Master of Science yakhe ebuntathelini evela eNyakatho-ntshonalanga yeMedill futhi usebenza kwinoveli yakhe yokuqala eqanjiwe, ebekwe ezweni lakubo eNorth Dakota.