Ingabe Ukulala Phansi Kuhle Noma Kubi Empilweni Yakho?

-Delile

• Ingabe ukulala phansi kukulungele umqolo wakho?
• Ngabe ukulala phansi kuyasiza yini emuva?
• Ingabe iyayelapha i-sciatica?
• Kuyasiza ukuma kwakho?
• Ingabe ukulala phansi kukubi kuwe?
• Ukwanda kobuhlungu emuva
• Ukusabela okweqile
• Ukwanda kokuchayeka emakhazeni
• Ubani okungafanele alale phansi?
• Ukulala phansi ngenkathi ukhulelwe noma unengane
• Ungalala kanjani phansi kahle
• Ukudla okudlela endlini

Uma ukhulele ezweni laseNtshonalanga, kungenzeka ukuthi ukulala kuhilela umbhede omkhulu onethezekile onemiqamelo nezingubo zokulala. Kodwa-ke, emasikweni amaningi emhlabeni jikelele, ukulala kuhlotshaniswa nesitezi esiqinile.

Kuya ngokuya kuvame kakhulu e-United States, futhi. Abanye abantu bathi kusiza izinhlungu zabo emuva, kanti abanye bamane bakuthole kukhululeke ngokwengeziwe.

Ukuthandwa kokuphila okuncane kukhuthaze nabantu ukuthi balahle imibhede yabo futhi balale phansi.

Kuze kube manje, azikho izinzuzo ezicwaningwe ngokulala phansi. Izinzuzo bezivele ziyi-anecdotal.

Kule ndatshana, sizohlola:

• izinzuzo ezingaba khona zokulala phansi
• okuqhamuka uma udla imishanguzo
• ungakwenza kanjani ngaphandle kokuzilimaza

Ingabe ukulala phansi kukulungele umqolo wakho?

Ngabe ukulala phansi kuyasiza yini emuva?

Akunabufakazi besayensi bokuthi ukulala phansi kusiza izinhlungu emuva. Noma kunjalo, abantu abaningi bathi kunikeza ukukhululeka.

Kunokufaneleka okuthile kulo mbono. Omatilasi abathambile abanakho ukwesekwa okuningi. Ivumela umzimba wakho ucwile phansi, okwenza umgogodla wakho ugobeke. Lokhu kungaholela ezinhlungwini zasemhlane.

Eqinisweni, uma umatilasi wakho uthambile kakhulu, iHarvard Medical School incoma ukubeka ipulangwe ngaphansi kukamatilasi wakho. Lesi sikhungo siphinda siphakamise ukubeka umatilasi wakho phansi.

Kepha ososayensi abakanconyanga ukulahla umatilasi ngokuphelele.

Ngenkathi indawo eqinile inganciphisa ubuhlungu emuva, futhi kuya ngezici ezinjenge:

• imbangela yobuhlungu bakho
• isikhundla sokulala

Izinzuzo eziqinisekisiwe kuphela zixhunywe ezindaweni eziphakathi nendawo.

Ku-athikili ka-2015 eshicilelwe kumagazini i-Sleep Health, abacwaningi babuyekeza izindatshana ezingama-24, befuna izixhumanisi phakathi kwezinhlobo zomatilasi nokulala. Bathola ukuthi omatilasi abasezingeni eliphakathi nendawo bangcono kakhulu ekuthuthukiseni izinhlungu ngesikhathi sokulala.

Ingabe iyayelapha i-sciatica?

I-Sciatica ubuhlungu obubandakanya i-nerve yakho ye-sciatic, egijima ukusuka emuva kuya emuva okhalweni, ezinqeni, nasemlenzeni ngamunye. Ngokuvamile kubangelwa i-bulging noma i-disc ye-herniated.

Njengobuhlungu beqolo, i-sciatica ingahle ithuthukiswe ngokulala kumatilasi aqinile. Ubuso obuthambile bungaba nzima i-sciatica ngoba ijikeleza emuva kwakho futhi icindezele amalunga akho.

Kodwa-ke, abukho ubufakazi obunzima bokuthi ukulala phansi kuyayiphatha i-sciatica. Izinzuzo ezibikiwe zingumlando wabantu. Uma une-sciatica, khuluma nodokotela noma owelapha ngaphambi kokuzama ukulala phansi.

Kuyasiza ukuma kwakho?

Enye inzuzo ye-anecdotal yindlela ethuthukisiwe yokuma.

Futhi, kunokufaneleka okuthile kwesimangalo. Izindawo ezithambile zivumela ijika lakho lomgogodla, ngenkathi izindawo eziqinile zinikeza ukusekelwa. Abantu bathi ukuqina phansi kusiza umgogodla wabo uhlale uqonde.

Kodwa ngaphandle kobufakazi besayensi, kungcono ukuthi uqaphele uma unezinkinga zomgogodla. Uma unesimo esibi, noma ukuphazamiseka komgogodla njenge-scoliosis noma i-kyphosis, buza udokotela ukuthi ukulala phansi kuphephile yini kuwe.

Ingabe ukulala phansi kukubi kuwe?

Yize abanye abantu bezizwa bengcono ngemuva kokulala phansi, kukhona nemiphumela emibi engaba khona.

Ukwanda kobuhlungu emuva

Izimangalo mayelana nokulala phansi nobuhlungu bomhlane ziyaphikisana. Ngenkathi abanye bethi kunciphisa izinhlungu, abanye bathi kunomphumela ophambene. Ngemuva kwakho konke, indawo eqinile yenza kube nzima ngomgogodla wakho ukugcina ijika lawo lemvelo.

Ocwaningweni lwango-2003 olushicilelwe kwiThe Lancet, abacwaningi bathola ukuthi izindawo eziqinile zihlotshaniswa nezinzuzo ezingatheni.

Ucwaningo lubandakanya abantu abadala abangama-313 abanezinhlungu ezingapheli ezingapheli ezicacile ezingemuva. Babelwa ngezikhathi ezithile emaqenjini amabili ukuba balale kumatilasi ophakathi nendawo noma oqinile izinsuku ezingama-90.

Iqembu ebelilala kumatilasi abaphakathi nendawo liqinile libike izinhlungu ezingemuva kakhulu uma liqhathaniswa neqembu elilele kumatilasi aqinile. Lokhu kufaka phakathi ubuhlungu embhedeni nasemini.

Ucwaningo luphelelwe yisikhathi, kepha lukhombisa ukuthi indawo eqinile kungenzeka ingasebenzi ekudambiseni izinhlungu emuva. Ucwaningo olwengeziwe luyadingeka ukuqonda ukuthi ukulala phansi kuthinta kanjani ngqo izinhlungu emuva.

Ukusabela okweqile

Phansi imvamisa kuba nothuli nokungcola okuningi uma kuqhathaniswa nezinye izinto ezungeze ikhaya.

Lokhu kungenzeka ikakhulukazi uma unokhaphethi, oqoqa ama-allergener afana nalawa:

• uthuli
• izibungu zothuli
• isikhunta

Uma uxabana nalezi zinto, ukulala phansi kungadala:

• ukuthimula
• ikhala eligijimayo
• ukulunywa, amehlo abomvu
• ukukhwehlela
• isifuba
• inkinga yokuphefumula

Ukwanda kokuchayeka emakhazeni

Njengoba ukushisa kukhuphuka, phansi kuvame ukubanda kunekamelo lonke. Kungazizwa kukuhle ukulala phansi phakathi nezinyanga zasehlobo.

Kepha ebusika, indawo ebandayo inganciphisa ngokushesha ukushisa komzimba wakho, ikwenze uzizwe ubanda kakhulu kunokujwayelekile.

Ubani okungafanele alale phansi?

Ukulala phansi akuyona eyabo bonke abantu. Kungenzeka kungaphephi kwabanye abantu, kufaka phakathi:

• Abantu abadala asebekhulile. Njengoba sikhula, amathambo ethu aya eba ntekenteke, futhi silahlekelwa inkinga yamafutha. Ukulala phansi kungakhuphula ubungozi bokuqhekeka noma ukuzwa ukubanda kakhulu.
• Abantu abajwayele ukuzwa amakhaza. Izimo ezinjenge-anemia, uhlobo 2 sikashukela, kanye ne-hypothyroidism kungakwenza uzizwe ubanda. Ukulala phansi kungakwenza ukuthi ubande kakhulu, ngakho-ke kungcono ukukugwema.
• Abantu abanokuhamba okulinganiselwe. Uma unenkinga yokuhlala phansi noma ukuvuka, lala embhedeni esikhundleni salokho. Kufanele futhi ugweme ukulala phansi uma unezinkinga ezihlangene ezifana nesifo samathambo.

Ukulala phansi ngenkathi ukhulelwe noma unengane

Ngokuvamile kubhekwa njengokuphephile ukulala phansi ngenkathi ukhulelwe. Abantu abaningi abakhulelwe bazizwa bekhululeke kakhulu lapho belala phansi.

Yenza noma yini oyithandayo. Kodwa khumbula, kuzofanele wehle phansi futhi ume up. Uma lokhu kuzizwa ungakhululekile, ungahle uthande ukugwema ukulala phansi.

Kuphephile futhi ukuthi izingane zilale phansi, ikakhulukazi uma ufuna ukulala ndawonye, ​​okudangele emibhedeni.

Ukulala ndawonye embhedeni kukhulisa ubungozi boku:

• isifo sokufa kwezinsana ngokuzumayo (SIDS)
• ukufuthwa
• ukuwa

Izindawo ezithambile, njengemicamelo nezingubo zokulala, nazo zandisa ubungozi ngoba zingavimba imigwaqo yomoya yengane.

Kepha emasikweni lapho ukulala phansi kuvamile, ukulala ngokubambisana kuhlotshaniswa namazinga aphansi e-SIDS. Emasikweni anjalo, abantu balala kumata abaqinile phansi. Izinto ezithambile azisetshenziswa. Ingane nayo ingalala embhedeni ohlukile.

Ngaphambi kokulala phansi nengane yakho, khuluma nodokotela wabo wezingane kuqala.

Ungalala kanjani phansi kahle

Uma unentshisekelo yokulala phansi, landela lo mhlahlandlela wesinyathelo ngasinye ukuze uqalise:

1. Thola indawo phansi engenayo imfuhlumfuhlu.
2. Beka ingubo, umata, noma isikhwama sokulala phansi. Ungasebenzisa izingqimba eziningi.
3. Faka umcamelo omncane. Akunconyelwa ukufaka imicamelo, okungadonsa intamo yakho.
4. Lala phansi. Zama ukulala ngomhlane, ngohlangothi, nasesiswini. Linga ngezikhundla ezahlukahlukene ukuze ubone ukuthi yini ezwa kangcono kakhulu.
5. Uma usemhlane noma esiswini sakho, beka amadolo akho emqamelweni wesibili ukuze uthole ukwesekwa okwengeziwe. Ungafaka futhi umcamelo ngaphansi komhlane wakho ophansi lapho ulele ngomhlane. Uma usohlangothini lwakho, beka umqamelo phakathi kwamadolo akho.
6. Zinike isikhathi sokujwayela phansi. Esikhundleni sokuntywila ubusuku obugcwele, zama ukulala okuncane kuqala. Enye indlela ukusetha i-alamu yakho amahora ama-2 noma ama-3, bese ubuyela embhedeni. Ngokuhamba kwesikhathi, ungangeza ukuthi ulala isikhathi esingakanani phansi.

Ukudla okudlela endlini

Ukulala phansi akuyona into entsha. Emasikweni amaningi emhlabeni jikelele, kuyisiko ukulala phansi. Abanye bathi kusiza nobuhlungu beqolo nokuma komzimba, yize izinzuzo zingakafakazelwa yisayensi.

Ukulala phansi kungahle kungabi kuhle uma unesimo esingelapheki noma ukuhamba okulinganiselwe. Udokotela wakho anganquma ukuthi kuphephile yini kuwe.