Ngaba Ukuma Okubi kunokukuchaphazela ebuthongweni bakho?

Umxholo

• Iindawo ezahlukeneyo zokulala ezinokuchaphazela umgangatho wokulala kwakho
• Ngaba ukuhamba kwemini kunokuchaphazela ukulala kwakho?
• Iindlela ezilula zokuphucula indlela omi ngayo ukuze ulale ngcono
• Hambisa ngaphezulu.
• Gcina izikrini kwinqanaba lemehlo.
• Seta isikhumbuzi sokujonga ukuma.
• Uphengululo lwe

Ukuba unengxaki yokulala mva, nali icebiso eliluncedo ngokumangalisayo: Qengqa amagxa akho uze uhlale nkqo — ewe, kanye njengokuba babekufundisile abazali bakho.

I-posture isenokungabi yimbangela yokuqala ethi qatha engqondweni xa ucinga ukuba kutheni ungalali kakuhle. Inyaniso yeyokuba, abazali bakho bebengakuxeleli rhoqo ukuba ume nkqo ukuze ucaphuke. Indlela ozihambisa ngayo inokuchaphazela umzimba wakho uphela, kubandakanya indlela yokwetyisa ukutya, indlela esebenza ngayo inkqubo yemithambo-luvo, ewe, umgangatho wokulala kwakho.

Ukugcina ukuma kakuhle-ngexesha lasemini nasebusuku-zonke ziyehla kwimeko yentloko yakho njengoko inxulumene nomzimba wakho uphela, utshilo uRahul Shah, MD, ugqirha wamathambo oqinisekisiweyo wamathambo kunye netyando. (Eyeleleneyo: Kutheni kufuneka ukhathalele ukuHamba kweThoracic Spine)

Ukuze ufumane into ethathwa njenge "mihle" ukuma, intloko yakho kufuneka ijolise kwisinqe sakho njengoko usenza imisebenzi yakho yemihla ngemihla (okanye yasebusuku), "efana ne-ice cream ehleli kwikona," ucacisa uGqr. Shah. Ngaloo ndlela, izihlunu zakho akufuneki zenze umsebenzi omninzi ukuxhasa intloko yakho, utsho. Umsebenzi omninzi wezihlunu ekufuneka uzenzile ukugcina isikhundla sentloko, kokukhona imeko yakho iya kuba mbi, utshilo uGqirha Shah.

Kanjalo, wonke umntu unengxaki yokuma kakubi, kunye nengxaki yokulala ngamanye amaxesha. Kodwa ukuba uhlala uvuswa ziintlungu, uziva iintlungu eziphuma ezingalweni okanye emilenzeni, okanye uqaphela iintlungu eziqhubekayo ezithatha ngaphezu kweeveki ezimbalwa, kungcono udibane nogqirha wakho okanye ingcali (efana nonyango lomzimba) I-ASAP icebisa uGqirha Shah. Nokuba uvuka nje udiniwe, okanye unengxaki yokuwa okanye ukuhlala ulele kwaye awukwazi ukuqonda isizathu, kufanelekile ukujonga ugqirha wakho wokhathalelo oluphambili, onokukunceda ufumane isisombululo, utshilo uR. U-Alexandra Duma, DC, iQela lase-USA le-chiropractor yezemidlalo kwi-FICS, i-high-tech fitness recovery and wellness studio kwiSixeko saseNew York.

Kodwa okwangoku, nantsi into ekufuneka uyazi malunga nonxibelelwano phakathi kokuma kunye nokulala.

Iindawo ezahlukeneyo zokulala ezinokuchaphazela umgangatho wokulala kwakho

Yeyiphi indawo yokulala oyikhethayo? Ngaba ulala ecaleni, uzolala ngasemva, ulala ngesisu? Lukhetho lomntu kunye nomkhwa onzima ukuwuqhawula, ngakumbi ukuba uye wasnuza ngale ndlela ixesha elide ukhumbula. Kodwa iindawo ezahlukeneyo zokulala zingathatha imirhumo eyahlukeneyo emzimbeni wakho-kwaye, ngenxa yoko, umgangatho wokulala kwakho, utshilo uDuma.

Umzekelo, ukulala esiswini sakho kungabeka uxinzelelo olongezelelekileyo kumqolo wakho, ucofe ukugobeka kwawo kwendalo kwaye kunokubangela iintlungu zomqolo nentamo, njengoko intloko yakho iya kujikwa kwelinye icala, ucacisa uDuma. (Idibeneyo: Oonobangela abaqhelekileyo bePain Back-Plus, indlela yokuNciphisa iiAches zakho ASAP)

Ngelixa ukulala ngomqolo kucetyiswa ngokubanzi ngaphezulu kokusnuza esiswini sakho, abantu abalala ngasemva basenokuthi bangene kwimiba ethile. Ukulala ngomqolo kunokonyusa umngcipheko wokuba ne-apnea yokulala, ingxaki yokungalali eyenza ukuba ukuphefumla kwakho kume kwaye kuqale, kuchaza uDuma. Kwaye ukuba uyarhona, ukulala kule ndawo ngokuqinisekileyo ayilunganga, uyongeza.

"[Xa ulala ngomqolo wakho,] umqala wakho kunye nesisu sakho zitsalwa phantsi ngumxhuzulane, okwenza kube nzima ukuba uphefumle," Andrew Westwood, MD, unjingalwazi oncedisayo kwi-neurology kwiYunivesithi yaseColumbia Irving Medical Centre, ngaphambili uxelele. Ubume. "Ukuba [ulele ngecala okanye] uyatyhalwa liqabane lakho ebhedini, oko kurhona kuyahamba."

UDuma ucebisa ukuba ulale ngecala lakho ngomqamelo phakathi kwamadolo akho ukuze ufumane umgangatho wobuthongo ogqibeleleyo. Indawo yokulala ecaleni iya kunceda ukugcina umqolo wakho ulungelelanisiwe, oku kuthetha ukuba uya kuba neentlungu ezimbalwa kunye neentlungu kusasa, uchaza uDuma.

Ngokuphathelele elona cala "elilungileyo" lokulala? Olunye uphando lucebisa ukuba ukulala nje icala elinye (nokuba lingasekunene okanye ngasekhohlo) linokudityaniswa nokungalingani kwemisipha kunye nentlungu-okuthetha ukuba amacala atshintshanayo inokuba yeyona nto ukubheja kwakho.

Ngokubanzi, nangona kunjalo, iingcali zicebisa ukuba ugcine ngasekhohlo ukuba ukhetha ukulala ecaleni. "Ukulala ngasekunene kutyhala imithambo yegazi, kuthintele ukujikeleza okukhulu," uMichael Breus, Ph.D., isazi ngengqondo yeklinikhi kunye nombhali Isicwangciso sokutya seGqirha lokulala: Ukunciphisa umzimba ngokulala okungcono, waxelelwa ngaphambili Ubume. Intsingiselo, uya kuphelela ukuphosa kwaye ujike ubusuku bonke ukulungiselela ukungabikho kokujikeleza, ucacisile uBreus.

Ukulala kwicala lakho lasekhohlo, nangona kunjalo, kukhuthaza ukubuya kwentliziyo, ukuvumela intliziyo yakho ukuba impompe igazi ngokulula kuwo wonke umzimba wakho ngenxa yokuba kukho uxinzelelo oluncinci kuloo ndawo, wongezelela uChristopher Winter, M.D., umnini weCharlottesville Neurology kunye ne-Sleep Medicine.

Ngaba ukuhamba kwemini kunokuchaphazela ukulala kwakho?

Inyaniso kukuba, akukho phando olwaneleyo malunga nekhonkco phakathi kokuma kwemini kunye nomgangatho wokulala ukusho ngokuqinisekileyo ukuba ngaba ezi zimbini ziyazalana, utsho uGqr Shah.

Okwangoku, ngenxa yokuba imeko emaxongo (emini okanye ebusuku) inyanzela izihlunu zomzimba ukuba zisebenze ixesha elongezelelekileyo, umzimba wakho uya kukhupha amandla amaninzi ngelixa intloko yakho ingahambelani nomzimba wonke, ucacisa uGqirha Shah. Ngenxa yoko, ukuma kakubi kunokukushiya udinwe ngakumbi, "ukuhamba kancinci, ukuhamba kancinci, kunye nokunyuka kwenkcitho yamandla xa uhamba," utshilo.

Ukuma komzimba kuchaphazela nokuphefumla, (funda: indlela ophefumla ngayo), edlala indima ebalulekileyo kumgangatho wokulala. Umzekelo, ukuhlala uthembele kwindawo ejikelezileyo imini yonke kunokuchaphazela imiphunga yakho kunye nokuphefumla, njengoko yonke into idityanisiwe, utsho uDuma.

"Xa ukuphefumla kukhubazekile, kunjalo nangamandla eoksijini aziswa kwingqondo yakho," echaphazela kungekuphela nje amandla akho emini kodwa kunye nomgangatho wakho wokulala kamva, ucacisa uDuma. "Ukuphefumla okuncinci kunokuba negalelo kuxinzelelo kwaye kunokuchaphazela amandla okulala kwaye uhlale ulele," utshilo. (Ezinxulumeneyo: Iindlela ze-5 zokunciphisa uxinzelelo emva kosuku olude kunye nokukhuthaza ukulala okungcono ebusuku)

Iindlela ezilula zokuphucula indlela omi ngayo ukuze ulale ngcono

Hambisa ngaphezulu.

Ayiyomfihlo into yokuba ukuzingela ii-keyboards kunye nokucofa phezu kwee-smartphones akulunganga kwisimo sakho. Ukuba uqaphela uninzi losuku lwakho ulichithe uhleli kwaye ugoba kuzo zonke iintlobo zezikhundla ezixineneyo, enye yeendlela ezilungileyo zokuphucula ukuma kwakho-kwaye, kwakhona, umgangatho wakho wokulala-kukuhamba nje emini, Utshilo uGqirha Shah. "Umqolo uyisitho se-vascular-unqwenela ukuhamba kwegazi, kwaye umsebenzi omningi owenzayo, ngakumbi igazi liphuma kumqolo," uyachaza.

Ukubetha i-treadmill, ukukhwela ibhayisekile, ukuhamba ngezinyuko endaweni yesinyusi, kunye nokuhamba nje okungaphezulu kunokubala ngokubhekisele ekuhambeni okungakumbi (kunye nokukhuthaza ukulala) imini yonke. Ukuba u ngokwenene ufuna ukwenza umgudu, imisebenzi ezisa izinga lentliziyo yakho ngaphakathi kwe-60-80 ipesenti yezinga lentliziyo yakho ekujoliswe kuyo-nokuba nje imizuzu engama-20 ngosuku-inokuba nefuthe elikhulu ekuphuculeni ukuhamba kwegazi kumqolo (kwaye, jika, ukhuthaza ukuhlala kakuhle), utshilo uGqirha Shah. "Ukwenza ezi zinto kuya kuqala izihlunu zomqolo ukuze zikwazi ukufumana imeko efanelekileyo kwaye zixhase umqolo kulungelelwaniso olulungileyo," ucacisa. (Nantsi indlela yokufumana-kwaye uqeqeshe-kwiindawo zakho zokulinganisa intliziyo.)

Ukongeza kwimithambo ye-aerobic, ukuzolula imihla ngemihla kunokunceda ekuphuculeni imeko yakho yexesha elide, utshilo uGqirha Shah. Njengoko uneminyaka yobudala, udla ngokuzingela, ngoko ukulula rhoqo (ingakumbi i-hip flexors) kunokukhuthaza ukulungelelaniswa okufanelekileyo, uyachaza. (Idibeneyo: UQeqesho lwaMandla lokuSebenza ngokuGqibeleleyo)

Gcina izikrini kwinqanaba lemehlo.

Ukuba uhlala uzingelwa kwisitulo sekhompyuter yakho, zisa isikrini sakho kwinqanaba wamehlo ukuze ungalingwa ukuba ulale, ucebisa uDuma. Qiniseka ukuba iingqiniba zakho kunye nezihlahla ziyaxhaswa, uyongeza.

Ewe, imikhwa emidala ifa nzima, ngoko ke ukuba uzifumana nangoku Ukucofa esitulweni sakho, zama ukurhweba ngedesika ehleliyo ukuze ufumane idesika emileyo.

Seta isikhumbuzi sokujonga ukuma.

Kukho iindlela ezimbalwa onokuhamba ngazo. Isicwangciso-qhinga esinye: Cwangcisa ii-alamu kwifowuni yakho ukuze ujonge ukuma kwakho imini yonke.

Kodwa uDuma ukwacebisa ngokujonga kwizixhobo ezinobungakanani bokuma komzimba ukwenza umsebenzi, ofana noQeqesho oluQhelekileyo lokuHamba kunye noQeqesho kuMva (Thenga, $ 100, amazon.com). Isixhobo sinamathela emqolo wakho phakathi kwamagxa egxalaba, ukubonelela ngempendulo yokuma ngexesha lokwenyani kusetyenziswa i-Upright Go app. Usebenzisa itekhnoloji ye-multisensor, umqeqeshi uyangcangcazela xa ulala kunye nedatha kwindawo ohleli kuyo imini yonke ukukunceda ubone xa kunokwenzeka ukuba udilike. (Iimveliso ezininzi zokulala ezilungele ukulala apha: Oomatrasi abaBalaseleyo kwiPain Back, ngokweZonyango)

Uphengululo lwe