Ungalala Kanjani Ngecala Lakho Ngaphandle Kokuvuka Nge-Sore Back noma Intamo

-Delile

• Izinzuzo zokulala ohlangothini lwakho lwesobunxele noma kwesokudla
• Izithiyo zokulala ngohlangothi lwakho
• Ingabe ukulala ohlangothini kubangela ubuhlungu behlombe?
• Yiluphi uhlangothi okungcono ukulala kulo: Kwesobunxele noma kwesokudla?
• Uhlobo lukamantilasi oluhamba phambili lomuntu olele ohlangothini
• Side ukulala imikhuba emihle
• Ukudla okudlela endlini

Ukulala emhlane wakho kudala kunconyelwe ukuphumula okuhle ebusuku ngaphandle kokuvuka ebuhlungwini. Kodwa-ke, kunezinzuzo eziningi zokulala ngohlangothi lwakho kunalokho obekucatshangwa ngaphambili.

Ucwaningo lukhombisa ukuthi ukulala ohlangothini kuvame kakhulu kubantu abadala asebekhulile, kanye nalabo abane-index mass mass (BMI) ephezulu.

Ngaphandle kwezinzuzo zokulala ohlangothini, ungazithola kuphela uma ungena endaweni efanele. Ngaphandle kwalokho, ubuhlungu bomgogodla wakho, entanyeni nasemalungeni akho buzodlula izinzuzo zokulala ngohlangothi lwakho.

Nakhu okufanele ukwazi ngokulala ohlangothini nokuthi ungakwenza kanjani kahle:

Izinzuzo zokulala ohlangothini lwakho lwesobunxele noma kwesokudla

Ngenkathi ukulala emhlane wakho sekucatshangwe ukuthi kuyindawo ekahle yokulala, ucwaningo lukhombisa ukuthi ukulala ohlangothini kungaba nezinzuzo eziningi.

Uma kwenziwa kahle ngokulungiswa komzimba okufanele, ukulala ohlangothini lwakho kunganciphisa izinhlungu ezihlangene neziphansi emuva, kanye nobuhlungu obungapheli obuhambisana nezimo zesikhathi eside ezifana ne-fibromyalgia.

Enye inzuzo yokulala ohlangothini lwakho kuncishisiwe ukuhogela, uphawu oluvamile olubonwa ekuvimbeleni ukuphefumula kokulala. Lesi simo esibi senza ukuphazamiseka ekuphefumuleni, okungaholela ezinkingeni zesikhathi eside, njenge:

• isifo sikashukela
• isifo senhliziyo
• izingqinamba zokuqonda

Izinkinga zokuqonda zingavinjelwa ngokuhlanzeka okuhle kokulala, kepha ucwaningo lukhombisa nokuthi impilo yakho yonke yobuchopho ingazuza ngokulala ohlangothini lwakho, futhi.

Ekugcineni, ungathola impilo engcono yamathumbu uma ulala eceleni. Lesi sikhundla sisiza uhlelo lwakho lokugaya ukusebenza kangcono, olunganciphisa izingqinamba zamathumbu njengokuqaqamba kwenhliziyo, ukuqunjelwa nokuqunjelwa.

Izithiyo zokulala ngohlangothi lwakho

Ukulala ohlangothini lwakho kunganikeza izinzuzo eziningi, ikakhulukazi uma unezinhlungu ezibuya emuva noma ukuphefumula kokulala. Noma kunjalo, umzimba wakho ungakhetha ukuhlukahluka ubusuku bonke ukuvimbela ubuhlungu kwezinye izindawo zomzimba wakho. Lokhu kungahlanganisa ukuqala ngakolunye uhlangothi bese kudlulela kolunye.

Kubalulekile futhi ukukhumbula ukubekwa kwesilevu ngokugcina ikhanda lakho liphakeme emqamelweni. Ukuncisha isilevu sakho esifubeni sakho kuzodala ubuhlungu bentamo.

Ingabe ukulala ohlangothini kubangela ubuhlungu behlombe?

Enye inkinga ephawulekayo yokulala ohlangothini lwakho ukuthi ingakhuphula ubungozi bezinhlungu zehlombe.

Noma ngabe usohlangothini lwakho lwesobunxele noma kwesokudla, ihlombe elihambisanayo lingawela kumatilasi futhi liye phezulu entanyeni yakho, lenze ukungahambi kahle nobuhlungu ngakusasa ekuseni.

Omatilasi abaqinile nomcamelo kungasiza ekunciphiseni le ngozi, kanye nokugcina ikhanda lakho liqonde ngqo ngamahlombe akho.

Yiluphi uhlangothi okungcono ukulala kulo: Kwesobunxele noma kwesokudla?

Ukulala ohlangothini lwakho lwesobunxele kucatshangwa ukuthi kunezinzuzo eziningi empilweni yakho yonke. Kulesi sikhundla, izitho zakho zikhululekile ukuqeda ubuthi ngenkathi ulele. Noma kunjalo, noma yiluphi uhlangothi lunganikeza izinzuzo ngokuphathelene nokuphefumula kokulala kanye nokuphumula okungapheli okubuhlungu emuva.

Awudingi ukuhlangana nohlangothi olulodwa ubusuku bonke. Zizwe ukhululekile ukuqala ngohlangothi lwakho lwesobunxele bese ubona ukuthi umzimba wakho uzizwa kanjani.

Kuyinto evamile futhi ukuzulazula ngenkathi ulele ngapha nangapha, noma ngisho nasemhlane wakho. Ukulala esiswini sakho kunzima kakhulu emgogodleni nasezitho zakho, ngakho-ke zama ukugwema lesi sikhundla uma kungenzeka.

Uhlobo lukamantilasi oluhamba phambili lomuntu olele ohlangothini

Kungenzeka usuvele unakho okuthandwayo kohlobo lukamatilasi - noma ngabe luthambile noma luqinile. Uma kukhulunywa ngokulala ohlangothini, nokho, umatilasi owela ndawana thize phakathi kwale mikhakha emibili usebenza kahle kakhulu.

Omatilasi abathambile, abathandwayo abahlinzeki ngokuxhaswa okuhlangene kakhulu. Ngenkathi ungathola ukuthamba kukhululekile emahlombe akho nasemadolweni ekuqaleni kobusuku, ungavuka uzizwa unomsindo ekuseni. Lokhu kungenxa yokuthi amalunga akho asengozini yokuwa nokucwila ngokuqhubekayo kumatilasi phakathi nobusuku.

Ubuhlungu bungavikeleka ngomsamo oqinile, kodwa awuyifuni leyo futhi ngokuqinile. Umbhede onzima ngokwedlulele ungakhathazeka kakhulu ukulala ngoba awusekeli ukuma komzimba nokulala kwakho.

Okuwukuphela kwendlela yokwazi ukuthi umatilasi ukulingana kwakho okuhle ukuzama.

Ungahlola izinhlobo ezahlukene zikamatilasi esitolo sendabuko, noma u-ode inguqulo yesivivinyo yokuhlola ekhaya isikhathi eside. Uma ungakakulungeli ukuthenga umatilasi omusha, esinye isixazululo ukusekela umatilasi wamanje othambile ngamabhodi weplywood ngaphansi.

Side ukulala imikhuba emihle

Kungakhathaliseki ukuthi ungumuntu olele ohlangothini lokulala noma umusha kulesi sikhundla, kubalulekile ukwazi imikhuba emihle kakhulu. Ngale ndlela, ungazuza kakhulu kule ndawo yokulala ngaphandle kokuvuka ebuhlungwini nokungaphatheki kahle ngakusasa ekuseni:

1. Lala phansi kumatilasi ophakathi nendawo, usebenzisa umqamelo owodwa oqinile ngaphansi kwekhanda lakho.
2. Shift uye ohlangothini lwakho lwesobunxele kuqala. Izindlebe zakho kufanele zihambisane namahlombe akho, kanti isilevu sakho asithathi hlangothi. Gwema ukufaka isilevu sakho esifubeni noma ukugcina ikhanda lakho libheke phansi.
3. Gcina izingalo nezandla zakho ngaphansi kobuso nentamo yakho, okungcono kufane nezinhlangothi.
4. Beka umcamelo oqinile phakathi kwamadolo akho (ikakhulukazi uma unezinhlungu ezisezingeni eliphansi). Lokhu kusiza ukuvimbela ukuwa kwamalunga we-hip kanye namadolo, ngaleyo ndlela kwakheke ukuqondana okungcono emgogodleni wakho.
5. Kancane phakamisa amadolo akho abheke esifubeni sakho ukunciphisa ingcindezi emhlane wakho.

Ukudla okudlela endlini

Ukulala ngohlangothi lwakho - ngokuqondanisa okulungile - kunganikeza izinzuzo zomzimba nengqondo.

Uma uqhubeka nokuba nezinhlungu, ungacabanga ukuswayipha umatilasi wakho nemicamelo ukuze uthole ukusekelwa okuqinile.

Bona udokotela noma i-chiropractor uma unezinkinga ezibuhlungu ezingapheli yize wenza lezi zinguquko.