Izinyathelo ezi-5 zokulala emhlane wakho njalo ebusuku

-Delile

• 1. Thola ukwesekwa kukamatilasi okulungile ukuze ubeke phansi
• 2. Tshala imali ekusekeleni okulungile kwentamo yakho
• Wedge pillows ezingasiza futhi ukuphakama kwekhanda
  
• 3. Zitholele umcamelo ngaphansi kwamadolo noma emuva
• Imicamelo yokusekela ekhethekile, uma ama-workaround engayinqumi
  
• 4. Yelula izingalo nemilenze yakho
• Nweba ngaphambi kokuba ulale ukuze ukhululeke
  
• 5. Icebo lokugcina: Yakha inqaba yomcamelo ukukhumbuza umzimba wakho ngemingcele yakho
• Lolu shintsho ngeke lwenzeke ngobusuku obubodwa, futhi KULUNGILE ukuyeka

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

Zifundise ukulala ngomhlane - kufanelekile.

Ngabe ukulala ngomhlane kuyindawo yokulala yazo zonke izindawo zokulala? Kungenzeka. Kuya ngomzimba wakho. Isibonelo, uma ukhulelwe, ukulala ngomhlane kungadala ingcindezi enkulu nokungakhululeki esiswini sakho. Noma uma une-apnea yokulala nezinhlungu zasemhlane, lesi sikhundla kungaba yiso ofuna ukusigwema ngokuphelele - noma ngabe i-intanethi ithi iyashintsha impilo.

Kepha ngaphambi kokuthi uyeke ukuzama ngokuphelele, cabanga ngakho konke, yonke into encane, okungahle kube endleleni yokuthola ukusnuza ubuso nobuso.

Ngemuva kwakho konke, ukulala ngomhlane kunezinzuzo eziningi okufanele ukuqeqeshelwe zona, ngoba:

• igcina umgogodla wakho uqondaniswe
• kunciphisa ukungezwani kwekhanda
• isiza izimo ezingalapheki ngokunciphisa ingcindezi nokucindezela
• ikhulula ukwakhiwa kwesinus
• gwema ama-creases, imibimbi, nesikhumba sobuso esicasukile

Futhi, kunezinto eziningi ezenza ukulala emhlane wakho kube mnandi kakhulu kunokukwazi ukulala lapho.

Ingabe umatilasi wakho, umcamelo, nemvelo yakho yokulala kudlala kanjani kumdlalo wakho wokulala? Uma uchitha isikhathi udlula ubuka iNetflix noma ubamba umlingani wakho, ungahle uziqeqeshe ungazi - futhi uchithe imizamo yomzimba wakho yokulala okujwayelekile.

Ngakho-ke ngaphambi kokuba ugingqe ngokuphelele ukuze ulale ngohlangothi lwakho - nakho okuzwelana nobunzima, ikakhulukazi ukugaya - hlola lezi zeluleko namasu engiwasebenzisile ukubhoboza imiyalo yokulala emhlane wakho kwimemori yami yemisipha.

1. Thola ukwesekwa kukamatilasi okulungile ukuze ubeke phansi

Ngibe nobuthongo obedlula bonke bokuphila kwami ​​lapho ngivakashele umfowethu nge-Thanksgiving. Unginike umbhede wakhe othambile, obungalindela ukuthi uziphumulele, i-marshmallow heaven, ngaphandle kokuthi isinqe sami silokhu sicwila njengedwala echibini.

Ngangivuka ngibuhlungu futhi ngikhathele njalo ekuseni ngoba imisipha yami engezansi neyomlenze yayilokhu iqine ngomzamo wokuhlala untanta. Ngagcina ngisohlangothini lwami phakathi kobusuku ukuze ngizisindise - kodwa angiphindanga ngiphinde.

Kuze kube yilolu suku, ngincamela ukulala phansi - kodwa empeleni, bengilala endaweni ecindezelwe ukuze imisipha yami ingasebenzi wonke umsebenzi ebusuku.

2. Tshala imali ekusekeleni okulungile kwentamo yakho

Umcamelo omuhle wokulala emuva ungenza imizamo yakho ibe mibi kakhulu uma iphakamisa ikhanda lakho ngokweqile. Esikhundleni sokuthenga leyo nto enhle, qiniseka ukuthi indawo yakho yokulala isebenza ngokubambisana. Isibonelo, uma ungenazo izindleko zokuthola opopayi kumatilasi noma umatilasi oqinile, ungahle ungadingi umcamelo kanokusho. Ithawula lingenza iqhinga.

Ekolishi, bengingakwazi ukukhetha omatilasi bami - kodwa bengisengakwazi ukulungisa ukuphakama kwentamo nokusekelwa kwami ​​ngaphandle komcamelo. Kwaphela iminyaka emithathu ngilala ngiphethe ithawula eligoqiwe ngaphansi kwentamo, elalilwisana nomatilasi abangenamsebenzi futhi lagcina umzimba wami uhambelane ngaphandle kokukhushulwa ngokweqile. Leli qhinga langisiza ngaphathwa yikhanda lasekuseni futhi lashiya izihlathi zami zingenamakhaza ekuseni, konke kubiza u- $ 0.

Kulezi zinsuku, kusekhona amakhanda we-2 ekuseni angibambe ithawula ngiligoqa ukuze ngilale kahle.

Wedge pillows ezingasiza futhi ukuphakama kwekhanda

• I-InteVision ($ 40): i-hypoallergenic, ikhava engafakwanga, nayo ingasetshenziselwa ukuphakama komlenze
• IMedSlant ($ 85): iphakamisa i-torso ngamasentimitha ayi-7, i-hypoallergenic, iyagezeka, futhi iphephile ezinganeni
• I-Posthera ($ 299): umcamelo ongaguquguqukayo owenziwe nge-foam memory

3. Zitholele umcamelo ngaphansi kwamadolo noma emuva

Uma lezi zinyathelo zingazange zisebenze futhi izinketho zakho zomatilasi zisesincane, zama ukubeka umcamelo ngaphansi kwamadolo akho. Lokhu kuzophinda kusize ekunciphiseni izinhlungu ezisemgogodleni wakho futhi kungavimbela umzimba wakho ekugingqeni ngemizamo yokunciphisa ingcindezi.

Awuqinisekile ukuthi uthenga ini? Lala phansi futhi ube nomngane ohlola ibanga phakathi kwamadolo akho naphansi futhi mhlawumbe nomhlane wakho ophansi naphansi. Umcamelo owufunayo umayelana nokusekela amajika wemvelo womzimba wakho, ngakho-ke kungenzeka ungadingi ukuphuma konke. Ungakwazi nokubeka imicamelo emibili eyisicaba, yize bengingeke ngikutuse lokhu ngomhlane ongezansi.

Imicamelo yokusekela ekhethekile, uma ama-workaround engayinqumi

• Umcamelo weHalf-moon bolster ($ 25): ikhava yokotini ephilayo, egezekayo engasetshenziselwa ukulala ohlangothini
• Umcamelo weLumbar ($ 25): imemori ethambile yememori elingana ngaphansi komhlane wakho ophezulu nangaphansi, kanye nangaphansi kwamadolo
• I-Multi-position pillow ($ 17): umcamelo ogoqekayo ongangena ngaphansi kwamadolo, phakathi kwemilenze, noma ngamathole akho

4. Yelula izingalo nemilenze yakho

Ukulala emhlane wakho akusho ukuthi kufanele ugcine izingalo zakho eceleni kwakho kuze kube phakade nemilenze iqonde kuze kube phakade. Eqinisweni, ukugcina imisipha yakho iqinile ubusuku bonke kungenzeka ukuthi iyaphikisana.

Ngokusabalalisa izingalo nemilenze yakho, usabalalisa isisindo sakho ukuze ingcindezi ingakheki emajoyintini akho.

Nweba ngaphambi kokuba ulale ukuze ukhululeke

• Zama lezi zingu-8 ngaphambi kokulala.
• Zijwayeze le nqubo yokuphumula yeyoga.
• Khulula izinkalo zakho ukuze zingakubambi.

5. Icebo lokugcina: Yakha inqaba yomcamelo ukukhumbuza umzimba wakho ngemingcele yakho

Ngifunde ithiphu yokweluleka ukuthunga ibhola lethenisi ohlangothini lwama-pajama akho ukuze "ukhumbule kahle" umzimba wakho ukuthi ungagingqiki - ngicela ungakwenzi lokho. Leso seluleko phambilini sasihloselwe abantu okungafanele balale ngomhlane - musa ukuthunga ibhola lomphebezo ngemuva kwama-PJs akho - futhi kucatshangwa ngomusa ukuthi ngeke uvuke ngemuva kokuba ibhola elilinganiselwe bemba ohlangothini lwakho.

Esikhundleni salokho, zama ukungeza imicamelo kolunye uhlangothi lwakho. Uma ulala embhedeni owodwa, ukuba nenqaba yomcamelo kuyisikhumbuzo esihle sabalingani abathandanayo ukuthi isikhathi sokulala yisikhathi sami.

Lolu shintsho ngeke lwenzeke ngobusuku obubodwa, futhi KULUNGILE ukuyeka

Angilali ngomhlane njalo ebusuku. Isikhathi eside, benginenkinga yokugaya futhi ngashintsha ngaya kolala ngakwesobunxele. Kukhona nobusuku lapho ngiba nokuqwasha nokuthi ngikuphi lapho ngilele khona okungakhathazi kakhulu - ngaphandle kokulala kwesisu.

Ukulala esiswini cishe kubi ngazwilinye ngenxa yobunzima obungabangela emzimbeni wakho nasekucindezelweni kohlelo lwakho lokugaya ukudla. Ngaphandle kokuthi asikho esinye isikhundla esikusebenzelayo, nakanjani lala esiswini sakho ukuze uthole ukuphumula, kodwa qiniseka ukuthi usebenzisa imicamelo elungile entanyeni yakho (encane) nokhalo (imilenze yamadolo nayo izosebenza) ukunikeza ukwesekwa komzimba wakho.

Ngokuqondene nalabo empeleni, abangafuni ukulahlekelwa ubuthongo emuva, ungahle uthande ukuzama nomcamelo wamehlo onesisindo. Akugcini nje ukuthi leli phunga elizolisayo lisiza ubuchopho bakho ukuthi buguqulele amagiya kwimodi yokulala, ulwazi lokuthi kukhona okuthile ekhanda lakho yizo zonke izidingo zakho ezinganakile ukuze uhlale uthule.

UChristal Yuen ungumhleli weHealthline obhala futhi ahlele okuqukethwe okuthinta ucansi, ubuhle, impilo nokuphila kahle. Uhlala njalo efuna izindlela zokusiza abafundi ukuba bakhe uhambo lwabo lwezempilo. Ungamthola evulekile Twitter.