Ukuthi Izikhundla Zokulala Ezi-3 Ziyithinta Kanjani Impilo Yakho Yesibindi

-Delile

• Indlela olala ngayo ithinta ukuthi umzimba wakho uqeda kanjani ukungcola nobuhlungu
• Lala ngohlangothi lwakho lwesobunxele ukuze uthole impilo engcono
• Izinzuzo zokulala eceleni
• Ububi obukhona bokulala ohlangothini
• Amathiphu we-Pro wokulala ngohlangothi lwakho
• Buyela kuzisekelo zokuqeda ubuhlungu
• Ukulala emuva kungasiza
• Amathiphu we-Pro wokulala emhlane wakho
• Wedge pillows ukuzama
• Ukulala ngesisu sakho yizindaba ezimbi
• Amathiphu wokubeka isikhundla sokulala esiswini sakho
• Tuck ukulala kahle ebusuku

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Indlela olala ngayo ithinta ukuthi umzimba wakho uqeda kanjani ukungcola nobuhlungu

Lapho sizilinganisa nezimo zethu e-yoga studio noma siphakamisa izinsimbi ejimini, sibhekisisa ifomu lethu ukugwema ukulimala futhi sizuze kakhulu ekuzivocavoca umzimba.

Okufanayo kufanele kuhambe nokulala kwethu.

Isimo sethu sokulala sibalulekile empilweni yethu. Kuthinta yonke into kusuka ebuchosheni kuya emathunjini. Siyazi ukuthi ukungalali ngokwanele kungasenza sizizwe sinamandla njengebheja. Kepha uma ufaka amahora anconyiwe ayisikhombisa kuya kwayisishiyagalombili ngezidingo zakho zokukhula futhi usavuka uzizwa untula, kungahle kudingeke ukuthi uphinde uhlolisise ukuthi wenzani kahle emzimbeni wakho ngemuva kokucima izibani.

Lala ngohlangothi lwakho lwesobunxele ukuze uthole impilo engcono

Ukulala ohlangothini lwesobunxele kunezinzuzo zezempilo ezixhaswe kakhulu yisayensi nesayensi. Yize imizimba yethu ibonakala ubukhulu becala ifanelana, ukubekwa komzimba wethu kusenza silingane ngaphakathi. Ukuphumula kwethu kuthonya indlela amasistimu ethu aqondisa futhi asebenze ngayo udoti - okufanele kube yingxenye yezifiso zethu zezempilo jikelele.

Ungahle ulandelele ukujima, ukudla ibhulakufesi elinempilo, noma ukuqala usuku ngombono omusha. Kungani unganiki ukunyakaza kwakho kwamathumbu ukunaka okufanayo?

Kwabanye, ukunyakaza kwamathumbu kwenzeka njengewashi. Kepha abanye abaphila nesifo samathumbu esingacasuki ngokuqunjelwa, amathumbu amavila, isifo sokuvuvukala, noma ezinye izimo zesisu bangase bakuthole kunzima ukubheka le nto ohlwini lwezinto okufanele zenziwe. Ngakho-ke kungani ungavumeli amandla adonsela phansi enze lo msebenzi?

Qala ohlangothini lwakho lwesobunxele ebusuku ukuvimbela isilungulela futhi uvumele amandla adonsela phansi ukuhambisa imfucuza ngokusebenzisa ikholoni yakho. Izinhlangothi ezihlukile uma ihlombe lakho likuhlupha. Beka umcamelo oqinile phakathi kwamadolo akho bese uwola owodwa ukusekela umgogodla wakho.

Ngenkathi ulele ohlangothini lwesobunxele ebusuku, amandla adonsela phansi angasiza ukuthatha imfucuza ohambweni olunqamula kukholoni olukhuphukayo, bese ungena kukholoni enqamulelayo, bese ekugcineni ulilahla kukholoni eyehlayo - ukhuthaze uhambo oluya endlini yangasese ekuseni.

Izinzuzo zokulala eceleni

• Ukugaya ingculazi. Amathumbu ethu amancane adlulisela imfucuza emathunjini ethu amakhulu nge-valve ye-ileocecal, etholakala esiswini esingezansi kwesokudla. (Ukungasebenzi kahle kwale valve kuzodlala indima ekuphazamisekeni kwamathumbu.)
• Yehlisa isilungulela. Umbono wokuthi izinsiza zokulala ezingakwesobunxele ukugaya nokuqedwa kwemfucuza kuzalwe ngemigomo ye-Ayurvedic, kepha ucwaningo lwesimanje nalo luyawusekela lo mbono. Abahlanganyeli abayi-10 bathole ubudlelwano phakathi kokubeka ohlangothini lwesokunene namacala akhuphukayo wesilungulela (owaziwa nangokuthi yi-GERD) kunangesikhathi sokulala ohlangothini lwesobunxele. Abaphenyi bathi uma silala ohlangothini lwesobunxele, isisu kanye namanzi aso esiswini ahlala ephansi kunesilonda lapho silele.
• Kuqinisa impilo yobuchopho. Izingqondo zethu ziyasizakala ngokulala ohlangothini ngoba sine-gunk lapho, futhi. Uma kuqhathaniswa nokulala emuva noma esiswini, ukulala ngakwesobunxele noma ngakwesokunene kusiza umzimba wakho ukusula lokho okubizwa ngokuthi yimfucumfucu yangaphakathi evela ebuchosheni. Lokhu kuhlanzwa kobuchopho kungasiza ekwehliseni ubungozi bokuhlaselwa yi-Alzheimer's, iParkinson's, nezinye izifo zemizwa.
• Yehlisa ukuhogela noma ukuphefumula ubuthongo. Ukulala ohlangothini lwakho kugcina ulimi lwakho lungangeni emphinjeni futhi luvimbe kancane indlela yakho yomoya. Uma ukulala ohlangothini kungakunciphisi ukuhosha kwakho noma usola ukuthi awukwelashwa ukuphefumula kokulala, khuluma nodokotela wakho ukuthola isixazululo esikusebenzelayo.

Ukulala eceleni kungakwenza futhi ukuba ube ngumngane ongcono wokulala futhi kukushiye uphumule ngokwengeziwe.

"Ngaphezulu, ukuhogela bekungabonakala njengokucasulayo, kodwa abantu abaningi batholakala ukuthi bane-apnea yokulala," kusho uBill Fish, umqeqeshi oqinisekisiwe wesayensi yokulala. Lokhu kusho ukuthi empeleni umzimba uyeka ukuphefumula kaningi izikhathi ezingama-20 kuya kwezingama-30 ngehora. ”

Ububi obukhona bokulala ohlangothini

• Ubuhlungu behlombe. Ungakwazi ukushintshela kolunye uhlangothi, kepha uma ubuhlungu behlombe buqhubeka, thola indawo entsha yokulala.
• Ukungakhululeki emihlathini. Uma unomhlathi oqinile, ukuwufaka ingcindezi ngenkathi ulele ngohlangothi kungakushiya kubuhlungu ekuseni.

Amathiphu we-Pro wokulala ngohlangothi lwakho

Abaningi bethu empeleni sebethanda ukulala eceleni. Ucwaningo lwango-2017 lunciphise ukuthi sichitha isikhathi esingaphezu kwengxenye yesikhathi sethu embhedeni ohlangothini noma endaweni yombungu. Uma ulele ohlangothini, kungenzeka ukuthi ushaya kancane phakathi nobusuku. Kulungile. Vele uzame ukuqala ohlangothini lwakho lwesobunxele ukuze utotobise amathumbu akho.

Izikhombisi-ndlela zokulala ohlangothini

"Linganisa ubude phakathi kwentamo yakho nokuphela kwehlombe lakho," kusho uFish. "Thola umcamelo osekela lokhu kuphakama ukuze ikhanda nentamo yakho kuhambisane nomgogodla wakho."

1. Thola umcamelo elingana nesakhiwo sakho se-collarbone.
2. Beka umcamelo oqinile phakathi kwamadolo akho ukufaka okhalweni lwakho futhi usekele iqolo lakho eliphansi.
3. Qiniseka ukuthi umcamelo uqinile kwanele ukugwema ukuwa.
4. Hug umcamelo futhi ukuze ube nendawo ekahle yokuphumula ingalo yakho ephezulu.
5. Gcina izingalo zakho zifana komunye nomunye nangaphansi noma ngaphansi kobuso bakho.

Buyela kuzisekelo zokuqeda ubuhlungu

"Kunezinto eziningi ezinhle ngokulala ngomhlane," kusho uFish. "Okokuqala, kulula ukugcina umgogodla wakho uhambelana."

Ngaphezu kwalokho, isikhundla esithandekayo singasusa ingcindezi ehlombe noma emhlathini futhi sinciphise ukuqaqanjelwa yikhanda okubangelwa yilezo zindawo.

Ukulala emhlane wakho kunganciphisa nokungakhululeki ngokunciphisa ukucindezelwa nobuhlungu bokulimala okudala noma ezinye izimo ezingamahlalakhona.

Ukulala emuva kungasiza

• ubuhlungu benyonga
• ubuhlungu bamadolo
• isifo samathambo
• i-bursitis
• i-fibromyalgia
• ikhala eligcwele noma isinus buildup

Ukuthola indawo enethezekile nganoma yisiphi isimo esibuhlungu esingelapheki kungaba ngumzabalazo. Kepha ukuqala emhlane wakho ngokusekelwa okunamandla, kwesilingo nephutha kungasiza.

Lala emqamelweni wesigaxa noma uphakamise ikhanda lombhede wakho ngamasentimitha ayisithupha. Amanga ngemilenze asakaze ibanga le-hip-wide ngaphandle futhi izingalo zakho zisakazeke ekwakhekeni kweposi. Phakamisa amadolo akho ngomcamelo.

Ukulala eceleni kuyindlela ephephe kunazo zonke uma uhogela noma une-apnea yokulala. Kepha indlela yokuphakama ingasiza ngalezi zimo uma ukhetha ukulala ngomhlane. Khuluma nodokotela wakho mayelana nokuthi yini ekufanele kakhulu.

Amathiphu we-Pro wokulala emhlane wakho

"Ukushintsha indawo yakho yokulala akulula, njengoba imizimba yethu isijwayele isiko lethu lokulala iminyaka," kusho uFish. "Kodwa ukusebenzisa umcamelo ngezindlela ezahlukene kungasiza ukuqala ushintsho ngokushesha."

Nawa amanye amathiphu wepro pro okufanele uwacabangele:

1. Vikela iqolo lakho eliphansi ngokufaka umcamelo ngaphansi kwamadolo akho. Lokhu kubeka umgogodla wakho esimweni esingathathi hlangothi nesekelwa.
2. Lala uvule imilenze uvule izingalo, njengomuntu onozinti. Ngale ndlela, uzosabalalisa ngokulinganayo isisindo sakho futhi ugweme ukubeka ingcindezi emajoyintini akho. Lokhu kuma kunenzuzo eyengeziwe yokukugcina usendaweni uma uziqeqesha ukulala ngomhlane.
3. Zama imicamelo ngapha nangapha kwakho ukusiza njengezikhumbuzo. Ngekhanda lakho, khetha umcamelo ohlinzeka ukusekelwa kwejika lemvelo lentamo yakho futhi ugcine umgogodla wakho uqondaniswe. UFish uthi okusemqoka wukugwema ukuphakama komcamelo okutshekisa isilevu sakho esifubeni.
4. Khuphuka. Kubantu abanesilungulela abangakwazi ukulala ngohlangothi lwabo, sebenzisa umcamelo wesigaxa noma uphakamise ikhanda lombhede wakho ngamasentimitha ayisi-6 ngokunyuka kombhede. Ukuphakama kungasiza futhi ekuvimbeleni ukwakheka kwesono lapho unekhala eligcwele eliphazamisa ukulala kwakho. Kunganciphisa nengcindezi ebusweni kanye nokuphathwa yikhanda.

Wedge pillows ukuzama

• I-InteVision ($ 44): i-hypoallergenic, ikhava engafakwanga, nayo ingasetshenziselwa ukuphakama komlenze
• I-Miracle Wedge ($ 60): i-hypoallergenic futhi iyagezeka
• IMedSlant ($ 85): iphakamisa i-torso ngamasentimitha ayi-7, i-hypoallergenic, iyagezeka, futhi iphephile ezinganeni
• I-Posthera ($ 299): umcamelo ongaguquguqukayo owenziwe nge-foam memory

Ukulala ngesisu sakho yizindaba ezimbi

Ukulala esiswini yi-no-no enkulu uma kukhulunywa ngokulala.

"Uma ulele esiswini sakho bese uqaphela ukuthi uphethwe iqolo, mhlawumbe kunesizathu," kuxwayisa uFish. “Njengoba iningi lesisindo somzimba womuntu lizungeze isikhungo sakho, lowo mongo udlulela phambili ebuthongweni futhi ngokuyisisekelo ubeka umgogodla wakho engxenyeni engafanele, ubangele ubuhlungu bomhlane nobuntamo.”

Inzuzo kuphela yokuma ebheke phansi ebuthongweni ukuthi kungasiza ukugcina imigwaqo yakho yomoya ivulekile uma uhogela noma une-apnea yokulala. Noma kunjalo, inketho eseceleni ingcono.

Uma ukuthola kunzima ukunciphisa ukulala kwesisu, sebenzisa umcamelo oyisicaba noma awukho nhlobo. Faka umcamelo ngaphansi kwesikhumba sakho ukusiza ukukhulula ingcindezi.

Amathiphu wokubeka isikhundla sokulala esiswini sakho

Zama njalo ukugwema ukulala esiswini sakho. Kepha uma ungakwazi ukulala ngenye indlela, zama ukufaka lawa macebiso:

• Enye indlela ojika ngayo ikhanda lakho kaningi ukugwema ukuqina kwentamo.
• Ungagxili umlenze wakho ohlangothini olulodwa ngedolo eligobile. Lokho kuzokwenza umonakalo omkhulu emhlane wakho.
• Qaphela ukuthi ungafaki izingalo zakho ngaphansi kwekhanda nomcamelo. Kungadala ukuphazamiseka kwengalo, ukuhayiza, noma ubuhlungu, noma ukuthukuthelisa amalunga akho ehlombe.
• Beka izingalo endaweni yepali esikhundleni.

Tuck ukulala kahle ebusuku

Yonke le nkulumo yokulala kungenzeka ikwenze wazizwa ukulungele ukulala kancane. Uma usuzokweqa ukulala, khumbula ukukhumbula ifomu lakho bese wenza ukulungisa lapho kudingeka. Uzothola isikhundla nokubekwa komcamelo okusebenzela izidingo zakho ezihlukile ngaphambi kokuthi wazi.

Uma ulwela ukuthola wonke ama-Zzz akho, zama lawa macebiso okulala. Ukuqwasha okungapheli kunemiphumela yesikhathi eside neyesikhashana empilweni yakho, ngakho-ke uma ubuka ophahleni ebusuku noma ulwela ukukhululeka, finyelela kudokotela wakho. Bangakwazi ukuncoma isifundo sokulala noma okunye ukungenelela okuwusizo.

Kwangathi izimvu ezigoqa phezu kwekhanda lakho zingaba mbalwa futhi ukuphumula kwakho kube mnandi futhi kube mnandi.

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.