Indlela yokulala ngecala lakho ngaphandle kokuvuka kunye ne-Back Back okanye iNeck

Umxholo

• Izibonelelo zokulala kwicala lasekhohlo okanye lasekunene
• Ubunzima bokulala ngecala lakho
• Ngaba icala lokulala libangela iintlungu zamagxa?
• Leliphi icala elingcono lokulala kulo: Ekhohlo okanye ekunene?
• Olona hlobo loomatrasi olala ecaleni
• Icala lokulala eyona ndlela ilungileyo
• Yise kude

Ukulala emqolo kudala kunconyelwe ukuphumla kobusuku obuhle ngaphandle kokuvuka kubuhlungu. Nangona kunjalo, kukho izibonelelo ezingaphezulu zokulala ngecala lakho kunokuba ubucinga ngaphambili.

Uphando lubonisa ukuba icala lokulala liqhelekile phakathi kwabantu abadala, kunye nezo zinobunzima obuphezulu bomzimba (BMI).

Ngaphandle kwezibonelelo zokulala ecaleni, unokufumana kuphela ukuba ungena kwindawo efanelekileyo. Ngaphandle koko, iintlungu zomqolo wakho, intamo, kunye namalungu ziya kudlula izibonelelo zokulala ngecala lakho.

Nantsi into ekufuneka uyazi malunga nokulala ecaleni kunye nendlela yokwenza ngokuchanekileyo:

Izibonelelo zokulala kwicala lasekhohlo okanye lasekunene

Ngelixa ukulala emqolo kudala kucingelwa ukuba yeyona ndawo ilungileyo yokulala, uphando lubonisa ukuba icala lokulala linokuba nezibonelelo ezininzi.

Xa kwenziwe ngokuchanekileyo ngokulungelelaniswa komzimba, ukulala ngecala lakho kunokunciphisa iintlungu ezidibeneyo kunye nezisezantsi, kunye nentlungu engapheliyo enxulunyaniswa neemeko zexesha elide njenge-fibromyalgia.

Enye inzuzo yokulala ngecala lakho liyancitshiswa, uphawu oluqhelekileyo olubonwa kwi-apnea yokulala ephazamisayo. Le meko imbi kangaka idala ukuphazamiseka ekuphefumlweni, okunokubangela iingxaki zexesha elide, ezinje:

• isifo seswekile
• ukuhlaselwa yintliziyo
• imiba yokuqonda

Imiba yokuqonda inokuthintelwa ngokucoceka kokulala, kodwa uphando lukwabonisa ukuba impilo yakho yengqondo iphela inokuzuza ngokulala ecaleni kwakho.

Okokugqibela, unokufumana impilo engcono yamathumbu ukuba ulala ecaleni. Esi sikhundla sinceda inkqubo yakho yokwetyisa isebenze ngcono, enokuthi inciphise imiba yesisu njengokuqaqamba kwentliziyo, ukuqhina, kunye nokudumba.

Ubunzima bokulala ngecala lakho

Ukulala kwicala lakho kunokubonelela ngeenzuzo ezininzi, ngakumbi ukuba unentlungu ebuyayo okanye ubuthongo bokulala. Okwangoku, umzimba wakho unokukhetha iintlobo ezahlukeneyo ubusuku bonke ukuthintela iintlungu kwezinye iindawo zomzimba wakho. Oku kunokubandakanya ukuqala kwelinye icala emva koko kugqithele kwelinye.

Kwakhona kubalulekile ukuba uqaphele ukubekwa kwesilevu ngokugcina intloko yakho phezulu komqamelo. Ukubamba isilevu sakho esifubeni sakho kuya kudala iintlungu zentamo.

Ngaba icala lokulala libangela iintlungu zamagxa?

Enye into ebambekayo yokulala ecaleni kwakho kukuba inokunyusa umngcipheko weentlungu.

Nokuba usecaleni lakho lasekhohlo okanye lasekunene, igxalaba elihambelanayo linokuwela kumatrasi kananjalo linyuke liye entanyeni yakho, lenze ukungalungelelani kunye nentlungu ngentsasa elandelayo.

Umatrasi oqinileyo kunye nomqamelo unokunceda ukunciphisa lo mngcipheko, kunye nokugcina intloko yakho ihambelana ngqo namagxa akho.

Leliphi icala elingcono lokulala kulo: Ekhohlo okanye ekunene?

Ukulala kwicala lakho lasekhohlo kucingelwa ukuba kunezibonelelo ezininzi kwimpilo yakho iyonke. Kule ndawo, amalungu akho akhululekile ukuba alahle ityhefu xa ulele. Okwangoku, naliphi na icala linokubonelela ngezibonelelo ngokubhekisele kwi-apnea yokulala kunye nonyango olungapheliyo lwentlungu.

Akunyanzelekanga ukuba unamathele kwicala elinye ubusuku bonke. Zive ukhululekile ukuqala kwicala lasekhohlo kwaye ubone ukuba umzimba wakho uziva njani.

Kuqhelekile nokujikeleza ngelixa ulele ngapha nangapha, okanye nokuba ubuyela emqolo. Ukulala esiswini sakho yeyona nto inzima kumqolo nakumalungu, ke zama ukuphepha esi sikhundla ukuba kunokwenzeka.

Olona hlobo loomatrasi olala ecaleni

Usenokuba sele ukhetha uhlobo lomatrasi - nokuba luthambile okanye luqinile. Xa kuziwa kwicala lokulala, nangona kunjalo, umatrasi owela kwindawo ethile phakathi kwezi zimbini zisebenza kakuhle.

Umatrasi othambileyo, obumbayo awunikeli ngenkxaso edibeneyo. Ngelixa unokufumana ukuthamba kukhululekile emagxeni nasemadolweni ekuqaleni kobusuku, unokuvuka uzive ungonwabanga kusasa. Oku kungenxa yenyani yokuba amalungu akho asemngciphekweni wokuwa kunye nokutshona ngakumbi kumatrasi ngokuhamba kobusuku.

Intlungu inokukhuselwa ngoomatrasi abaqinileyo, kodwa awuyifuni leyo naye ngokuqinileyo. Umatrasi onzima kakhulu unokungonwabi kakhulu ukuba ulale kuba awuxhasi ubume bomzimba kunye nendawo yokulala.

Ekuphela kwendlela yokwazi ukuba umatrasi yeyona nto ilungileyo kukuzama.

Ungavavanya iintlobo ezahlukeneyo zoomatrasi kwivenkile yesiko, okanye u-odole uhlobo lwetyala lokuvavanya ekhaya ixesha elide. Ukuba awulungelanga ukuthenga umatrasi omtsha, esinye isisombululo kukuxhasa umatrasi wangoku othambileyo ngeebhodi zeplywood ngaphantsi.

Icala lokulala eyona ndlela ilungileyo

Nokuba ulala kwicala elidala okanye umtsha kwesi sikhundla, kubalulekile ukwazi ezona ndlela zilungileyo. Ngale ndlela, unokufumana okuninzi kwesi sikhundla sokulala ngaphandle kokuvuka kwiintlungu kunye nokuphazamiseka ngentsasa elandelayo:

1. Lala phantsi kumatrasi oqinileyo, usebenzisa umqamelo omnye oqinileyo phantsi kwentloko yakho.
2. Shift uye kwicala lasekhohlo kuqala. Iindlebe zakho kufuneka zihambelane namagxa akho, ngelixa isilevu sakho singathathi cala. Gwema ukufaka i-chin yakho esifubeni sakho okanye ugcine intloko yakho phantsi.
3. Gcina iingalo nezandla zakho ezantsi kobuso bakho nentamo yakho, ngokukhethekileyo zifana namacala.
4. Beka umqamelo oqinileyo phakathi kwamadolo akho (ngakumbi ukuba uneentlungu ezisezantsi). Oku kunceda ukuthintela ukuwa kwamalungu e-hip kunye namadolo, ngaloo ndlela wenze ulungelelwaniso olungcono kumqolo wakho.
5. Konyusa amadolo akho kancinci esifubeni sakho ukunciphisa uxinzelelo kumqolo wakho.

Yise kude

Ukulala ngecala lakho - kulungelelwaniso oluchanekileyo- kunokunika izibonelelo zomzimba nezengqondo.

Ukuba uqhubeka unentlungu, unokucinga ngokutshintsha umatrasi kunye nemilenze ngenkxaso eqinileyo.

Jonga ugqirha okanye i-chiropractor ukuba uneengxaki zentlungu engapheliyo ngaphandle kokwenza olu tshintsho.