Yeyiphi indawo efanelekileyo yokulala?

Umxholo

• Izinto eziluncedo nezingeloncedo kwisikhundla ngasinye
• 1. Ukulala emqolo
• 2. Ukulala ngesisu sakho
• 3. Ukulala ngecala lakho
• Yintoni ekufuneka uyiphephe ngexesha lokulala

Esona sikhundla sokulala sisecaleni kuba umqolo uxhaswe kakuhle kwaye kumgca oqhubekayo, olwa neentlungu zangasemva kunye nokuthintela ukwenzakala komqolo. Kodwa ukuze esi sikhundla sibe luncedo, kufuneka kusetyenziswe iipilo ezimbini, enye isentanyeni enye phakathi kwemilenze.

Ngokomndilili, ukulala ebusuku kuthatha iiyure ezi-6 ukuya kwezi-8, ke kubalulekile ukuba ngeli xesha lokuphumla amalungu, ngakumbi umqolo, awasindwa. Ukongeza, indawo yokulala ichaphazela ukurhona, i-reflux kunye nokuthanda imibimbi.

Izinto eziluncedo nezingeloncedo kwisikhundla ngasinye

1. Ukulala emqolo

Ukulala emqolo wakho ngomqamlezo kuxhaswe ukuthanda ukwenziwa kwentloko kwentloko, okugcina kukhetha ukuma komzimba. Inokubangela nentlungu emazantsi omqolo kuba indawo ye-lumbar iphela icinezelwe. Esi sikhundla sikwathanda ukurhona nokulala umphefumlo ngenxa yokuba ulwimi lubuyela umva kwaye lwenza kube nzima ukuba umoya udlule emqaleni.

Xa kunokuba yinto elungileyo: ukuba kukho iintlungu okanye utshintsho egxalabeni, ukuba uphathwa nge-anti-wrinkle creams ebusuku, ukuba unesifo ebusweni. Xa ubeka umqamelo entanyeni kungekuphela entanyeni, kodwa nasemqolo, kunokuba luncedo ukulala umva, oququzelela ukuphefumla, kwimeko yomkhuhlane, umzekelo. Ukubeka umqamelo obhityileyo kakhulu phantsi kwentamo kunye nomqamelo phantsi kwamadolo kuyanceda ekuphuculeni imeko yomqolo.

2. Ukulala ngesisu sakho

Ukulala esiswini sakho yenye yezona ndawo zintle entanyeni, kuba ukuze oku kube yindawo entle umntu kufuneka axhase intloko ngasemva kwezandla, ajike intamo ecaleni. Ukongeza, esi sikhundla silungisa wonke umqolo, ukungahoyi ukugoba kwendalo, okuhlala kubangela iintlungu zomqolo.

Xa kunokuba yinto elungileyo: Xa ubeka umqamelo obhityileyo nothambileyo phantsi kwesisu, umqolo uxhaswa ngcono, kodwa akukhuthazwa ukuba ulale ubusuku bonke kule ndawo ukukhusela umqolo. Ukulala esiswini sakho kungabonakaliswa xa kungenakwenzeka ukuba ulale ngecala ngenxa yeentlungu zenyonga, umzekelo.

3. Ukulala ngecala lakho

Esi sesona sikhundla sihle sokukhusela umqolo, kodwa ukuze uphumle ngokwenyani kulungile ukubeka umqamelo entanyeni kunye nokubhitya phakathi kwemilenze, kunye nolu hlengahlengiso umqolo ugcina ukugoba kwendalo kwaye kuxhaswe ngokupheleleyo, kubangela akukho monakalo kumqolo.

Ukongeza, xa ulele kwicala lasekhohlo, ukutya kunokudlula emathunjini ngokulula, okuthanda ukwetyisa, ukongeza ekuphuculeni ukujikeleza kwegazi kunye nokusebenza kwamajoni omzimba.

Xa kunokuba kubi: Ukulala ngecala lakho ngomqamelo ophakamileyo kakhulu, ngaphandle komqamelo entanyeni yakho okanye phakathi kwemilenze yakho kukwenzakalisa umqolo wakho kwaye ke kunokuba kubi. Akuboniswanga ukuba umfazi okhulelweyo ulele kwicala lasekunene, ukhetha ukuhlala elala kwicala lasekhohlo kuba ukuhamba kwegazi kusana kuyaqhubeka ukuhamba ngokuthe chu. Indawo yomntwana, apho umntu alala ngecala kwaye zonke zisongekile, ayisiyiyo eyona ndlela ilungileyo kuba amagxa aphambili kakhulu, kunye nentloko, kwaye umntu lowo kusenokwenzeka ukuba abuyiswe umva.

Umntu ngamnye uqhele ukulala ngendlela eyahlukileyo kwaye ayongxaki ukuzama ezinye izikhundla, ukuba nje baziva bekhululekile. Ukutshintsha izikhundla zakho ebusuku kukwanokwenzeka ukuba uvuke uphumle ngakumbi kwaye ngaphandle kwentlungu kumqolo okanye entanyeni, nangona kunjalo xa uziva ungonwabanga kufuneka usitshintshe isikhundla sakho, kodwa uhlale unonophelo ukugcina umqolo wakho uxhaswa kakuhle ubusuku bonke, okanye ubuncinci, uninzi lwakusasa.

Jonga ezi kunye nezinye iingcebiso kule vidiyo ilandelayo, ekufundisa ezona ndawo zokulala zilungileyo:

Yintoni ekufuneka uyiphephe ngexesha lokulala

Abantu abaneengxaki zamadolo, isinqe okanye igxalaba kufuneka bakuphephe ukulala kwicala lokonzakala. Ukuthintela ukulala kwela cala ngokungazi ebusuku, ungabeka umqamelo kwicala lokwenzakala, ukwenza kube nzima ukutshintsha indawo kweli cala okanye ubeke into epokothweni yeipajjama zakho, njengebhola umzekelo , ecaleni apho ukhoyo.

Ukuba kunokwenzeka, kufuneka kukhethwe ibhedi enkulu, ngakumbi yokulala njengesiqabane, kuba ivumela indawo ethe chatha ukunyusa ukuma kunye nokuthintela imiqamelo ephezulu kakhulu. Yazi umandlalo kunye nomqamelo wokulala ngcono.

Ukongeza, umntu akaze alale ehleli esitulweni okanye elele esofeni, kuba kunzima ukulala kwindawo echanekileyo.