Iingcebiso ezi-5 zokukhetha uMatrasi oBalaseleyo kwiiNhlungu eziSimahla

Umxholo

• 1. Musa ukucinga ukuba umatrasi oqinileyo ubhetele
• Iingcebiso malunga nokukhetha ukuqina okufanelekileyo ngesitayile sokulala
• 2. Sebenzisa indlela enexabiso eliphantsi ukuvavanya umatrasi oqinileyo phambi kokuba uthenge
• 3. Ukujikeleza umatrasi ngokulula kunokunciphisa iintlungu
• 4. Qwalasela umatrasi ongenabungozi
• Khangela esinye seziqinisekiso:
• 5. Khangela umatrasi onesiqinisekiso sokubuyiselwa imali
• Oomatrasi abalaseleyo beentlungu ezingapheliyo
• Awuqinisekanga ukuba ungaqala ngaphi ukukhangela umatrasi olungileyo?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Sonke simele ukufumana malunga neeyure ezisi-8 zokulala ngobusuku bonke, akunjalo? Ukuba ujongene nesifo esinganyangekiyo, unokufuna ukulala ngakumbi ukuze uzive usebenza kwaye uphumle ngentsasa elandelayo.

Xa silele, umzimba wethu unethuba lokuzilungisa, ukudala izicubu zemisipha kunye nokukhupha iihomoni ezibalulekileyo.

Kodwa nokuba uyichaza njani intlungu yakho engagungqiyo njengokuhlaba, ukuxhuzula, ukuqaqamba, ukubetha, ukutshisa, okanye enye into ngokupheleleyo, ngamanye amaxesha kubonakala ngathi akunakufumana indawo efanelekileyo yokulala.

Ukuphosa kunye nokujika ubusuku ngabunye endaweni yokulala ubuyise kungakushiya ungonwabanga, unamehlo amakhulu, unxunguphele- kunye neentlungu ezingakumbi ngosuku olulandelayo.

Ekugqibeleni, kuzalwa umjikelo okhohlakeleyo. Ukungabikho kokulala kukhulisa iintlungu ezingapheliyo, kwaye iintlungu ezingapheliyo zinciphisa amandla akho okufumana ukulala okuyimfuneko. Abanye oogqirha bade bacinge ukuba i-fibromyalgia inokudibaniswa neengxaki zokulala.

Kwiindawo zokugula ezingapheliyo, sichaza indlela yokulala engapheliyo njengentlungu, okanye ukungakwazi ukufumana ubuthongo obulungileyo ngenxa yobukho beentlungu. Kodwa kukho izinto ezithile ezinentlungu engapheliyo abanokuyenza ukuze baphule umjikelo wokungonwabi, ukungalali ebusuku.

Umatrasi ungenza okanye kophule ubuthongo obuhle ebusuku. Qala ngokugxila ekuthengeni okulungele wena kunye nomzimba wakho.

1. Musa ukucinga ukuba umatrasi oqinileyo ubhetele

Abantu abaninzi abaneentlungu ezingapheliyo baye baxelelwa ukuba kufuneka balale kumatrasi oqinileyo ukunciphisa iintlungu.

Nangona kungekho gumbi likhulu lophando ngesihloko seentlungu ezingapheliyo kunye noomatrasi, omnye wabonisa ukuba umandlalo onzima awunakusoloko ungoyena ungcono xa uzama ukuphucula umgangatho wobuthongo bakho kunye nokunciphisa iintlungu.

Ngethuba lokufunda, abantu abangaphezu kwama-300 abaneentlungu ezisezantsi balele kwiimatrasi ezahlulwa njenge "medium-firm" okanye "firm".

Emva kokugqitywa kofundo lweentsuku ezingama-90, abathathi-nxaxheba abebelele koomatrasi abomeleleyo abachaze iintlungu ezimbalwa ngelixa belele ebhedini nangexesha lokuvuka kunabo bebelele koomatrasi abomeleleyo.

Nangona usenokuxelelwa ukuba ulale koomatrasi abomeleleyo okanye abanzima, oku akunakuba kokona kulungileyo kubo bonke abantu abaneentlungu ezingapheliyo. Ukuqina okukhethayo ekugqibeleni kusekwe kukhetho lwakho, kodwa ungasebenzisa indawo yakho yokulala njengesikhokelo.

Iingcebiso malunga nokukhetha ukuqina okufanelekileyo ngesitayile sokulala

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  2. Sebenzisa indlela enexabiso eliphantsi ukuvavanya umatrasi oqinileyo phambi kokuba uthenge

  Ngokwenyani, umatrasi oqinileyo unokuba lula ngakumbi kwabanye abantu, ngelixa umatrasi ophakathi oqinileyo ulunge ngakumbi kwabanye.

  
  

  Oko kukusebenzelayo kunokwahluka koko kusebenza komnye umntu onentlungu engapheliyo. Kodwa kukho izinto ezimbalwa ekufuneka uzigcine engqondweni.

  Ngokubanzi, umatrasi okhuthaza ulungelelwaniso olufanelekileyo lomqolo kunye namalungu akho ngelixa ulele kukhethwa kulowo uvumela umqolo wakho ukuba ugungqe okanye amalungu akho ajikeleze ajike.

  Ukuba uvuka ngamanqanaba aphezulu entlungu, eso sisalathiso sokuba umatrasi wakho usenokuba ngoyena nobangela, kwaye umqolo wakho usenokungabi nayo inkxaso efuneka kakhulu njengoko ulele.

  Ukuba awuqinisekanga ukuba ungazuza na kumatrasi oqinileyo, inqaku elivela kwiHarvard Medical School linika iingcebiso ezimbini:

  • Beka isiqwenga seplanga phantsi kwebhedi yakho ukunciphisa intshukumo oza kudibana nayo kwimithombo yomatrasi wakho wangoku.
  • Zama ukulala noomatrasi bakho phantsi.

  Zombini ezi zikhetho ziya kukuvumela ukuba ubone ifuthe elinokubakho kuomatrasi emzimbeni wakho ngaphambi kokuba utyale imali.

  3. Ukujikeleza umatrasi ngokulula kunokunciphisa iintlungu

  Ukhe weva ukuba kufuneka ujikeleze okanye ucofe umatrasi wakho amaxesha ngamaxesha. Kodwa kufuneka uyenze kangaphi?

  Ewe, oko kuxhomekeke kumatrasi kwaye unexesha elingakanani unayo.

  Akukho zikhokelo zimiselweyo malunga nokuba kufuneka usitshintshe kangaphi indawo yomatrasi wakho. Iinkampani zematrasi zinokuba neengcebiso ezithile ukusuka ekujijeleni okanye ukuyijikeleza rhoqo kwiinyanga ezi-3 ukuya kube kanye ngonyaka.

  Ukuba umatrasi wakho unomphezulu womqamelo, ngekhe ubenakho ukuwuguqula, kodwa unokufuna ukuqaphela ukuwuguqula ukuze unxibe ngokulinganayo ngokuhamba kwexesha.

  Ekugqibeleni, eyona ndlela yokujonga ukuba lixesha lokuphinda ubeke umandlalo wakho kukujonga:

  • indlela oziva ngayo ngelixa ulele kuyo
  • zintlungu ezingakanani xa uvuka
  • ukuba iyaqala ukuwohloka

  Ukuba uqaphela ukonyuka kwezi zinto, inokuba lixesha lokuhambisa umatrasi wakho.

  Ngaphambi kokutyala imali kumatrasi omtsha, zama ukujikeleza okanye ukubhabha umatrasi wakho wangoku. Ukuvavanya indlela umatrasi oqinisekileyo onokuziva ngayo ngaphambi kokuyithenga, unokubeka umatrasi wakho phantsi ubusuku bonke okanye ubeke isiqwenga seplywood phantsi komatrasi ngelixesha ukwisakhelo sebhedi.

  4. Qwalasela umatrasi ongenabungozi

  Izifundo zibonise ukuba abanye abantu abaneemeko ezizimeleyo, ezinjenge-rheumatoid arthritis kunye ne-lupus, bafumana ama-flares xa bevezwa kwiikhemikhali ezithile zasekhaya.

  Oomatrasi banokunika ivumba lamachiza elomeleleyo (elibizwa ngokuba yi-off-gassing) kwaye linokuba nezinto ezininzi eziyityhefu kubandakanya:

  • Iiplastikhi, ugwebu, kunye nelatex eyenziweyo, edla ngokwenziwa ngeekhemikhali ezinokubangela ipetroli
  • iikhemikhali ezirhawula ilangatye

  Kuba ezo zinto zinokunyusa iintlungu, abantu abaninzi abanezifo ezinganyangekiyo bakhetha ukulala koomatrasi abangenabungozi.

  Xa ujonge umatrasi ongenabungozi, uyakuqaphela uninzi lwazo lwenziwe ngezinto ezifana ne-latex yendalo, umqhaphu wendalo, kunye noqalo oluphilayo. Oko kwathiwa, ayizizo zonke iimatrasi ezibanga ukuba zezinto eziphilayo zenziwa zilingana.

  Iinkampani zematrasi zihlala ziqhayisa ngeziqinisekiso ezininzi. Oku kwenza ukuba kube nzima ukwazi ukuba loluphi uphawu oza kulithenga.

  NgokweNgxelo zabaThengi, ezi ziqinisekiso zibini zinemigangatho engqongqo ye-Global Organic Textile Standard (GOTS) kwaye, koomatrasi abanelatex, iGlobal Organic Latex Standard (GOLS).

  Esinye isatifikethi esithi iiNgxelo zabaThengi silungile yi-Oeko-Tex Standard 100. Le ilebheli ayiqinisekisi ukuba umatrasi uyinto yendalo, kodwa umisela umda kwinani leekhemikhali eziyingozi kunye nezinto eziguqukayo eziphilayo ezinokubakho imveliso yokugqibela.

  Khangela esinye seziqinisekiso:

  • Umgangatho weLaphu leMpahla yeHlabathi (i-GOTS)
  • Umgangatho weLatex weHlabathi Jikelele (i-GOLS)
  • Oeko-Tex Umgangatho 100
  

  Kwakhona, thenga kwi-brand ebonakalayo ebonakalayo edwelisa zonke izinto eziqulathwe kumatrasi.

  5. Khangela umatrasi onesiqinisekiso sokubuyiselwa imali

  Oomatrasi abatsha banokuba nexabiso. Kwaye akukho siqinisekiso sokuba umntu omkhethileyo uya kuyiphungula intlungu yakho engapheliyo okanye abe sisinyanzelo esifanelekileyo kuwe.

  Ngelixa unokukwazi ukuyizama evenkileni okwemizuzu embalwa, uyazi njani ukuba isigqibo osithathayo siyakusebenzela ekuhambeni kwexesha?

  Xa uthatha isigqibo sokuthenga umatrasi omtsha, jonga inkampani ebonelela ngesiqinisekiso sokubuyiselwa imali. Ngale ndlela, ungavavanya ukuqhuba ibhedi yakho kangangeentsuku ezingama-30 okanye nangaphezulu, usazi ukuba ungawubuyisa umandlalo ukuba awonelisekanga.

  Kodwa qiniseka ukuba ufunda ukuprinta okuhle-isiqinisekiso sokubuyiselwa imali sinokusebenza kuphela kwiimveliso ezithile zematrasi kwivenkile.

  Oomatrasi abalaseleyo beentlungu ezingapheliyo

  • ICasper Hybrid: UCasper waziwa ngokuba nemimandla emithathu yenkxaso kulungelelwaniso lomqolo olufanelekileyo. I-hybrid ikongeza iikhoyili ezisongelweyo ngenkxaso eyongezelelweyo.
  • I-Nectar: Lo matrasi lixabiso elikhulu, kwaye unamacala amabini amagwebu ememori ukuze ahambelane nemilo yakho kwaye ahambise ubunzima ngokulinganayo ukukhusela iintlungu.
  • I-Tuft kunye neNaliti yeMint: Igwebu lobunini beT & N eliguqukayo linika inkxaso eyongezelelweyo ezinqeni nasemagxeni apho uxinzelelo lunokuba phezulu. IkwayiGreenguard Gold kunye neCerti-PUR eqinisekisiweyo ye-off-gassing esezantsi.
  • Umfusa: Imfusa ine-polymer ye-cushion enobuchule evumela intuthuzelo, ukuhamba komoya, kunye nokuhamba bodwa okukhulu. Imvakalelo yahlukile kwaye ayinakuba yeyomntu wonke, kodwa abanye bayifumana ilungile kwiimfuno zabo zentlungu engapheliyo.
  • Layla Imemori Foam: Oomatrasi bakaLayla banokutsalwa ukusuka kwicala eliqine ngakumbi ukuya kwelithambileyo ukuze baziqhelanise neemfuno zakho ezithile. Ukuba ulala ecaleni ofuna ukhuselo olungaphezulu kwiindawo zoxinzelelo, vele uyiphose ngapha.
  • I-Euro ephezulu: Le hybridi idibanisa imemori ye-foam kunye nemithombo yangaphakathi kunye ne-microfiber ephezulu ebonelela ngokukodwa kwabaleleyo.

  Awuqinisekanga ukuba ungaqala ngaphi ukukhangela umatrasi olungileyo?

  Njengoko uqala ukuphonononga ukhetho lwakho, nikela ingqalelo kwindlela oziva ngayo emva kokuba ulele ebhedini engeyiyo eyakho, njengasehotele okanye kwikhaya lomntu. Ukuba iintlungu zakho ziyaphucuka, bhala igama lenkampani yematrasi, kwaye, ukuba kunokwenzeka, umfuziselo.

  Oko kuya kukunceda ukhombe uhlobo lomatrasi oludingayo ukuze ufumane ukuphumla okuhle ebusuku kwaye ngethemba lokunciphisa iintlungu zakho.

  UJenny Lelwica Buttaccio, OTR / L, ngumbhali ozimeleyo osebenza eChicago, ugqirha wezomsebenzi, umqeqeshi kwezempilo kuqeqesho, kunye nomqeqeshi oqeqeshiweyo weePilates obomi babo baguqulwa sisifo seLyme kunye nesifo esingakhathali esinganyangekiyo. Ubhala kwizihloko kubandakanya impilo, impilo, ukugula okungapheliyo, ukomelela kunye nobuhle. UJenny wabelana ngokuphandle kuhambo lwakhe lokuphilisa e Indlela yaseLyme.