Kungani Uvuka Ngobuhlungu Bentamo, Futhi Yini Ongayenza Ngayo?

-Delile

• Yini ebangela intamo ebuhlungu lapho uvuka?
• Indawo yakho yokulala
• Umcamelo wakho
• Ukunyakaza okungazelelwe
• Ukulimala kwangaphambilini
• Ezinye izimbangela zobuhlungu bentamo lapho uvuka
• Amakhambi asekhaya ezinhlungu zentamo
• Ukuvimbela ubuhlungu bezinhlungu
• Ukuzivocavoca ukuqinisa intamo yakho
• Ukwelula intamo
• Ihlombe likaDumbbell
• Ukubonana nodokotela nini
• Okubalulekile

Ukuvuka ngentamo ebuhlungu akuyona indlela ofuna ukuqala ngayo usuku lwakho. Ingaletha ngokushesha isimo esibi futhi yenze ukunyakaza okulula, njengokujika ikhanda, kubuhlungu.

Ezimweni eziningi, intamo ebuhlungu ingumphumela wesikhundla sakho sokulala, uhlobo lomcamelo owusebenzisayo, noma ezinye izingqinamba zokulala. Iningi lalezi zingalungiswa uma wazi ukuthi kanjani.

Kulesi sihloko sizobhekisisa ukuthi yini ongayenza ukuqeda ubuhlungu bezintamo zakho zasekuseni.

Yini ebangela intamo ebuhlungu lapho uvuka?

Ungahle ungacabangi kakhulu ngokuma komzimba wakho ngenkathi ulele noma uhlobo lomcamelo owusebenzisayo. Kepha zombili isikhundla sakho sokulala nomcamelo kungadala intamo eqinile, ebabayo, futhi kuholele ezinhlungwini zangemuva nakwezinye izinhlobo zobuhlungu.

Ucwaningo lubonisa ukuthi izinkinga zokulala zingase zibe yimpande yamacala amasha obuhlungu obungapheli. Eziningi zalezi zinto ziyalawuleka, okusho ukuthi ngokwenza izinguquko ezithile ungakwazi ukunciphisa ubuhlungu bentamo yakho, nezinye izinhlobo zobuhlungu.

Indawo yakho yokulala

Wonke umuntu unendawo yakhe yokulala ayithandayo. Kepha uma okwakho kusesiswini sakho, awenzeli lutho entanyeni yakho. Uma ulele esiswini sakho, intamo yakho ingase isonteke ohlangothini olulodwa amahora ngesikhathi. Lokhu kungacindezela imisipha yakho yentamo, futhi kubenze bazizwe bebuhlungu futhi beqinile ekuseni.

Ukulala kwesisu nakho kungabeka ubunzima emhlane wakho, ikakhulukazi uma ulala kumatilasi ngaphandle kokusekelwa okuningi. Lokhu kungadala ukuthi isisu sakho sicwile embhedeni, okungabeka ingcindezi nengcindezi emgogodleni nasemisipheni esemhlane.

Umcamelo wakho

Inhloko nentamo yakho zichitha amahora amaningi njalo ebusuku emcameleni wakho, yingakho ukukhetha okulungile kuyisihluthulelo sentamo enempilo, engenazinhlungu. Umcamelo ongayisekeli kahle ikhanda nentamo yakho kungadala ukungezwani emisipheni yentamo yakho, futhi kubangele nobuhlungu bentamo.

Uphaphe noma imicamelo ekhumbula amagwebu ingavumela ikhanda lakho ukuthi "ligandwe" ebusuku, livumele umgogodla nentamo engathathi hlangothi.

Ukunyakaza okungazelelwe

Ukunyakaza okungazelelwe, njengokuhlala ngokushesha noma ukufaka izingalo zakho ephusheni, kungadonsa imisipha yakho yentamo. Ukuphosa nokujika lapho ulele, noma uzama ukulala, nakho kungadala ukungezwani nokucindezeleka entanyeni yakho.

Ukulimala kwangaphambilini

Ezinye izinhlobo zokulimala, njenge-whiplash noma ukulimala kwezemidlalo, kungenzeka kungabi buhlungu ngaso sonke isikhathi ekuqaleni. Imiphumela ephelele yomzimba ingazwakala kuphela ezinsukwini ezizayo. Uma ulimale ngendlela ebingase ilimaze intamo yakho, ungahle ulale uzizwa ukahle, kodwa uvuke ngakusasa ekuseni unentamo ebuhlungu, eqinile.

Ezinye izimbangela zobuhlungu bentamo lapho uvuka

Ngokuqinisekile zikhona ezinye izimbangela ezingaba nomthelela ekuvukeni kwakho ngobuhlungu bentamo. Kwezinye izimo, ungahlakulela intamo ebuhlungu emini, futhi. Ezinye izimbangela ezivamile zobuhlungu bentamo zifaka:

• ukuma kabi emini
• ukusebenza isikhathi eside kukhompyutha, noma ukubukela ithelevishini isikhathi eside ngaphandle kokushintsha izikhundla
• i-osteoarthritis kwelinye lamajoyinti angaphezulu omgogodla
• Ukucindezelwa kwemizwa okubangelwa i-herniated disk noma i-bone spur entanyeni yakho

Amakhambi asekhaya ezinhlungu zentamo

Uma uvuka unentamo ebuhlungu, kunamakhambi amaningana ongazama ngawo ukunciphisa izinhlungu. Cishe awudingi ukubona udokotela, ikakhulukazi uma ungenazo ezinye izimpawu, futhi awukaze ube nentamo ebuhlungu isikhathi eside. Nazi izinketho zokuzinakekela ongazama ngazo:

• Faka iqhwa noma iphakethe elibandayo engxenyeni ebuhlungu yentamo yakho imizuzu engama-20 ngesikhathi. Lokhu kungasiza ukunciphisa ukuvuvukala emisipheni yentamo yakho.
• Uma uke waba nobuhlungu usuku noma ngaphezulu, faka iphakethe lokushisa endaweni ebabayo imizuzu engama-20 ngasikhathi. Lokhu kungasiza ukuthambisa imisipha.
• Zama ama-painkillers ngaphezulu kwe-counter, njenge-ibuprofen (Advil), naproxen (Aleve), noma i-acetaminophen (iTylenol).
• Yenza ukuvivinya umzimba okuncane, njengokuhamba noma i-yoga. Lokhu kungasiza ukugcina igazi ligobhoza liye entanyeni yakho. Ungayeki ukuhamba ngokuphelele. Ukunganyakazi kungadala ukuthi imisipha yakho iqine.

Ukuvimbela ubuhlungu bezinhlungu

Ukusiza ukuvimbela ubuhlungu bentamo lapho uvuka, kunezinyathelo ongazithatha ukuxhasa intamo yakho nokunciphisa ubunzima obusemisipheni yentamo yakho.

• Uma uvame ukulala esiswini sakho, zama ukulala ngohlangothi lwakho noma emuva.
• Uma ulele ngohlangothi, zama ukufaka umcamelo phakathi kwemilenze yakho. Lokhu kungasiza ukugcina intamo yakho ihambelana nomgogodla wakho.
• Uma ulele ngohlangothi lwakho, qiniseka ukuthi umcamelo awuphakeme ngaphansi kwekhanda lakho kunaphansi kwentamo yakho. Ukwehlisa imisipha yakho noma kancane phakathi nobusuku kungadala ukukhathazeka ekuseni.
• Zama ukusebenzisa umcamelo wophaphe, ongahambisana kalula nesimo sentamo nekhanda lakho. Imicamelo yophaphe ivame ukulahlekelwa ukwakheka kwayo ngokuhamba kwesikhathi, ngakho-ke kungcono ukuyishintsha njalo ngonyaka noma emibili.
• Imicamelo eyenziwe nge "memory foam" nayo ingahambisana nemingcele yekhanda lakho nentamo, futhi ingasiza ukugcina intamo yakho isekelwa.
• Gwema ukusebenzisa umcamelo onzima kakhulu noma ojulile kakhulu. Lokhu kungadala ukuthi imisipha yakho yentamo iguqulwe ubusuku bonke.
• Uma umatilasi wakho ugobeka phakathi, cabanga ukuwufaka kukamatilasi ophakathi nendawo oqinile ongaxhasa umhlane nentamo yakho.
• Emini, zama ukugcina ukuma okufanelekile lapho umile, uhamba, futhi uhleli, ikakhulukazi lapho uhlala edeskini noma usebenzisa ikhompyutha. Gwema ukuzingela amahlombe akho nokugoba intamo yakho ukude kakhulu.
• Zama ukubamba ifoni yakho ezingeni leso kunokugoba intamo yakho phambili ukuyibuka.
• Gwema ukufaka ifoni yakho phakathi kwendlebe nehlombe lakho.
• Vocavoca umzimba njalo. Ukuzivocavoca umzimba kungasiza ekuqiniseni imisipha yakho, kufaka phakathi leyo esentanyeni yakho. Kungasiza futhi ukuthuthukisa ukuma kwakho nokuqeda ukucindezeleka okungadala imisipha eqinile.

Ukuzivocavoca ukuqinisa intamo yakho

Ukuzivocavoca okulula okumbalwa kungasiza ukugcina imisipha yakho yentamo iqinile futhi iqinile, okunganciphisa ubungozi bokuvuka nobuhlungu entanyeni yakho.

Ukwelula intamo

1. Sukuma uqonde izandla zakho ezinhlangothini zakho.
2. Ngentamo yakho nasemhlane uqonde, kancane uphendule ikhanda lakho liye kwesokunxele uze uzwe ukunwebeka okuncane.
3. Bamba imizuzwana eyi-10 kuye kwengu-20 bese ujikisa ikhanda lakho kancane bese wenza into efanayo.
4. Phinda izikhathi ezintathu noma ezine ohlangothini ngalunye. Ungenza lo msebenzi nsuku zonke.

Ihlombe likaDumbbell

1. Yima ngezinyawo zakho zihlukaniswe ububanzi.
2. Gcina isilevu sakho phezulu nentamo yakho iqonde.
3. Nge-dumbbell esandleni ngasinye (noma ujeke ogcwele wobisi noma into efanayo), hambisa kancane amahlombe akho uye ezindlebeni zakho. Yenza ukunyakaza kancane ukuze uzwe inkontileka yemisipha engxenyeni yakho ephezulu nasemqaleni.
4. Bamba umzuzwana bese wehlisa amahlombe akho emuva njengoba uphuma.
5. Phinda izikhathi eziyi-8 kuya kwezingu-10. Zama lo msebenzi kathathu ngesonto.

Ukubonana nodokotela nini

Ubuhlungu bezintambo buvame ukuzelapha bodwa. Uma intamo yakho ebuhlungu ingabi ngcono ngemuva kwezinsuku ezimbalwa zokuzinakekela, noma uma ubuhlungu buba bubi kakhulu, cabanga ukubona udokotela wakho ukuthola ukuthi yini ebangela ubuhlungu bakho.

Kubalulekile ukubiza udokotela wakho ngokushesha uma unezinhlungu zentamo kanye nanoma yiziphi zalezi zimpawu:

• imfiva
• ikhanda
• ubuhlungu besifuba nokuphefumula okuncane
• isigaxa entanyeni yakho
• izindlala ezivuvukele
• ubunzima bokugwinya
• ukuba ndikindiki noma ukuncinza ezithweni zakho
• ubuhlungu obusakazeka phansi izingalo noma imilenze yakho
• Izinkinga zesinye noma zamathumbu

Okubalulekile

Ukuvuka ngentamo ebuhlungu kuyinkinga ejwayelekile. Kepha kunezindlela zokusiza ukuxazulula le nkinga.

Cabanga ukwenza ushintsho kumcamelo wakho, kumatilasi, nasendaweni yokulala, futhi uqiniseke ukuthi indawo yakho yokulala ikhululekile ngangokunokwenzeka.

Phakathi nosuku, naka ukuma kwakho bese uzama ukushintsha isikhundla sakho kaningi ukuze imisipha yakho ihlale ikhululekile futhi igobile. Ukuvivinya umzimba njalo kungasiza ekugcineni imisipha yakho yentamo iphilile futhi iqinile.