Njani ezi ziNdawo zokulala ezi-3 ziyichaphazela impilo yakho yeGut

Umxholo

• Indlela olala ngayo ichaphazela indlela umzimba wakho ophelisa ngayo inkunkuma kunye neentlungu
• Lala kwicala lasekhohlo ukuze ube sempilweni
• Amacala okulala ecaleni
• Izinto ezinokubakho zokulala ecaleni
• Iingcebiso zepro zokulala kwicala lakho
• Buyela kwiziseko zokuphucula iintlungu
• Ukulala ngasemva kunokunceda
• Iingcebiso zepro zokulala emqolo
• Dibanisa imithamo ukuzama
• Ukulala ngesisu sakho ziindaba ezimbi
• Iingcebiso zokubeka indawo yokulala esiswini sakho
• Tuck ulala kamnandi ebusuku

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

Indlela olala ngayo ichaphazela indlela umzimba wakho ophelisa ngayo inkunkuma kunye neentlungu

Xa sizenza ngathi sizibeka kwindawo yokufundela i-yoga okanye siphakamisa iintsimbi kwindawo yokuzivocavoca, sijonga kwifom yethu ukuthintela ukwenzakala kwaye sifumane olona ncedo lukhulu kulo msebenzi.

Kuyafana nokulala kwethu.

Indawo yethu yokulala ibalulekile kwimpilo yethu. Ichaphazela yonke into ukusuka kwingqondo ukuya emathunjini. Siyazi ukuba ukungalali ngokwaneleyo kunokusenza sizive sinamandla njenge-sloth. Kodwa ukuba ufaka iiyure ezisixhenxe ukuya kwezisibhozo ezinconyelweyo kwiimfuno zakho zokuba mdala kwaye uvuke uziva usilele, kungafuneka uphinde uvavanye eyona nto uyenzayo emzimbeni wakho emva kokuphuma kwezibane.

Lala kwicala lasekhohlo ukuze ube sempilweni

Ukulala kwicala lasekhohlo kuyeyona ingcali kwezempilo kunye nezibonelelo zezempilo ezixhaswayo. Nangona imizimba yethu ibonakala ubukhulu becala ilinganayo, ukubekwa kwamalungu ethu kusenza singalingani ngaphakathi. Indlela esiphumla ngayo inefuthe kwindlela iinkqubo zethu ezithe ngqo nezisebenza ngayo inkunkuma- ekufuneka ibe yinxalenye yeminqweno yethu yezempilo xa iyonke.

Unokulandela umkhondo wokuzilolonga, ukutya isidlo sakusasa okunempilo, okanye ukuqala usuku ngombono omtsha. Kutheni unganiki intshukumo yakho amathumbu ingqalelo efanayo?

Kweminye, ukuhamba kwamathumbu kwenzeka njengewotshi. Kodwa abanye abaphila nesifo sengqondo esiswini esinokuqunjelwa, isisu esinobuvila, isifo sokuqaqamba kwamathumbu, okanye ezinye iimeko zesisu bangasokola ukujonga le nto kuluhlu lwezinto eziza kwenziwa. Ke kutheni ungavumeli amandla omxhuzulane enze umsebenzi?

Qala kwicala lasekhohlo ebusuku ukukhusela ukutsha kwentliziyo kwaye uvumele amandla omxhuzulane ukuhambisa inkunkuma kwikholoni yakho. Amanye amacala ukuba igxalaba lakho liyakukhathaza. Beka umqamelo oqinileyo phakathi kwamadolo akho kwaye wonge omnye ukuxhasa umqolo wakho.

Ngelixa ulele kwicala lasekhohlo ebusuku, amandla omxhuzulane anokunceda ukuthatha inkunkuma kuhambo ngokunyuka kwekholoni, emva koko ungene kwikholoni enqamlezileyo, kwaye ekugqibeleni uyilahle kwikholoni eyehlayo-ukhuthaze uhambo lokuya kwindlu yangasese kusasa.

Amacala okulala ecaleni

• Ukwetyisa ukutya. Amathumbu ethu amancinci ahambisa inkunkuma kumathumbu ethu amakhulu ngevali ye-ileocecal, ebekwe emazantsi esisu esiswini. (Ukungasebenzi kakuhle kwale valivu kuya kudlala indima kukuphazamiseka kwamathumbu.)
• Yehlisa isilungulela. Ithiyori yokuba icala lokulala lasekhohlo lokuncedisa ukwetyisa kunye nokupheliswa kwenkunkuma lazalwa yimigaqo ye-Ayurvedic, kodwa uphando lwangoku luyayixhasa le mbono. Abathathi-nxaxheba abali-10 bafumene ubudlelwane phakathi kokubeka kwicala lasekunene kunye nokunyuka kwamatyala okuqaqamba kwentliziyo (okwabizwa ngokuba yi-GERD) kunokuba belele kwicala lasekhohlo. Abaphandi bathi ukuba silele kwicala lasekhohlo, isisu kunye neencindi zaso zesisu zihlala zisezantsi kunomqala xa silele.
• Ikhulisa impilo yengqondo. Iingqondo zethu ziyaxhamla kwicala lokulala kuba sinayo i-gunk apho, nayo. Xa kuthelekiswa nokulala ngasemva okanye ngesisu, ukulala kwicala lasekhohlo okanye lasekunene kunceda umzimba wakho ucacise into ebizwa ngokuba yinkunkuma ye-interstitial evela kwingqondo. Olu hlambululo lobuchopho lunokunceda ukunciphisa umngcipheko wokuba ne-Alzheimer's, iParkinson's, kunye nezinye izifo zemithambo-luvo.
• Kunciphisa ukurhona okanye ukuphefumla ubuthongo. Ukulala ecaleni lakho kugcina ulwimi lwakho lungangeni emqaleni kwaye luvimbe indlela yakho yomoya. Ukuba icala lokulala alikunciphisi ukurhona kwakho okanye ukrokrela ukuba awukhathalelwanga i-apnea yokulala, thetha nogqirha wakho ukuze ufumane isisombululo esisebenzayo kuwe.

Ukulala ecaleni kunokukwenza ukuba ube lilungu elingcono lokulala kwaye kukushiye uphumle ngakumbi.

"Phezulu kwayo, ukurhona kungabonakala njengokucaphukisayo, kodwa abantu abaninzi bafumaniswa ukuba bane-apnea yokulala," utshilo uBill Fish, umqeqeshi oqinisekisiweyo wesayensi yokulala. Oku kuthetha ukuba umzimba uyeke ukuphefumla amaxesha angama-20 ukuya kwangama-30 ngeyure. ”

Izinto ezinokubakho zokulala ecaleni

• Intlungu yamagxa. Unokwazi ukutshintshela kwelinye icala, kodwa ukuba intlungu yehlombe iyaqhubeka, fumana indawo entsha yokulala.
• Ukungakhululeki kwemihlathi. Ukuba unomhlathi oqinileyo, ukubeka uxinzelelo kuwo ngelixa ulele ngecala ungawushiya buhlungu kusasa.

Iingcebiso zepro zokulala kwicala lakho

Uninzi lwethu sele luthande ukulala. Uphononongo luka-2017 luye lwacacisa ukuba sichitha ngaphezulu kwesiqingatha sexesha lethu ebhedini ecaleni okanye kwindawo yomntwana. Ukuba ulala ecaleni, kunokwenzeka ukuba wenze ukubetha okuncinci ebusuku. Ilungile. Zama nje ukuqala kwicala lasekhohlo ukuze utofe isisu sakho.

Imikhombandlela kwicala lokulala

"Linganisa ubude phakathi kwentamo yakho kunye nokuphela kwegxalaba lakho," utshilo uFish. "Fumana umqamelo oxhasa oku kuphakama ukuze intloko nentamo yakho zihlale zihambelana nomqolo wakho."

1. Khangela umqamelo elingana nolwakhiwo lwakho lwekhola.
2. Beka umqamelo oqinileyo phakathi kwamadolo akho ukustha isinqe sakho nokuxhasa umqolo wakho osezantsi.
3. Qinisekisa ukuba umqamelo uqinile ngokwaneleyo ukunqanda ukuwa.
4. Wanga umqamelo kananjalo ukuze ube nendawo efanelekileyo yokuphumla ingalo yakho ephezulu.
5. Gcina iingalo zakho zihambelana omnye komnye kwaye phantsi okanye ngaphantsi kobuso bakho.

Buyela kwiziseko zokuphucula iintlungu

UFish uthi: "Zininzi izinto ezintle ngokulala emqolo." "Okokuqala, kulula ukugcina umqolo wakho uhambelana."

Ukongeza, isikhundla esithandekayo sinokuthatha uxinzelelo egxalabeni okanye emhlathini kwaye sinciphise iintlungu zentloko ezibangelwa zezi ndawo.

Ukulala emqolo wakho kunokunciphisa ukungonwabi ngokunciphisa uxinzelelo kunye nentlungu yokwenzakala kwakudala okanye ezinye iimeko ezingapheliyo.

Ukulala ngasemva kunokunceda

• iintlungu zenyonga
• intlungu emadolweni
• isifo samathambo
• bursitis
• ifibromyalgia
• Impumlo exineneyo okanye i-sinus buildup

Ukufumana indawo ekhululekile kunye nayiphi na imeko engapheliyo yintlungu kunokuba ngumzabalazo. Kodwa ukuqala emqolo wakho ngesicwangciso-qhinga, ukulingwa kunye nephutha lenkxaso yomqamlezo kunokunceda.

Lala kumqamelo wedge okanye uphakamise intloko yebhedi yakho ii-intshi ezi-6. Thetha ngemilenze usasaze umgama wobubanzi be-hip kunye neengalo zakho zisasazeka kulwakhiwo lwepali. Nyusa amadolo akho ngomqamelo.

Icala lokulala lolona khetho lukhuselekileyo ukuba urhona okanye ulala umphefumlo wokuphefumla. Kodwa indlela yokuphakama inokunceda kwezi meko ukuba ukhetha ukulala ngomqolo. Thetha nogqirha wakho malunga noko kukulungele.

Iingcebiso zepro zokulala emqolo

"Ukutshintsha indawo yakho yokulala akukho lula, njengoko imizimba yethu sele ikhule isiko lethu lokulala iminyaka," utshilo uFish. "Kodwa ukusebenzisa umqamelo ngeendlela ezahlukeneyo kunganceda ukuqala utshintsho ngokukhawuleza."

Nazi ezinye iingcebiso malunga noku:

1. Khusela umva wakho osezantsi ngokucofa umqamelo phantsi kwamadolo akho. Oku kubeka umqolo wakho kwindawo yokungathathi hlangothi kunye nexhaswayo.
2. Ukulala kunye nemilenze isasazekile kunye neengalo, Njengonozinti. Ngale ndlela, uya kusasaza ngokulinganayo ubunzima bakho kwaye uphephe ukubeka uxinzelelo kumalungu akho. Esi sikhundla sinesibonelelo esongeziweyo sokukugcina endaweni ukuba uziqeqesha ukuba ulale ngomqolo.
3. Zama imithwalo macala akho ukunceda njengezikhumbuzo. Kwintloko yakho, khetha umqamelo onika inkxaso kwigophe lendalo yentamo yakho kwaye ugcine umqolo wakho ulungelelwanisiwe. Intlanzi ithi eyona nto iphambili kukuphepha ukuphakama kwemiqamelo ejikelezisa isilevu esifubeni sakho.
4. Yiya phezulu. Kubantu abanesifo sentliziyo abangakwaziyo ukulala ngecala, sebenzisa umqamelo wedge okanye uphakamise intloko yebhedi yakho ii-intshi ezi-6 ngeebhedi ezikhulayo. Ukuphakama kunokunceda ekuthinteleni i-sinus buildup xa uneempumlo ezixineneyo eziphazamisa ukulala kwakho. Inokunciphisa uxinzelelo lobuso kunye neentloko.

Dibanisa imithamo ukuzama

• I-InteVision ($ 44): i-hypoallergenic, ikhava engafakwanga, inokusetyenziselwa ukuphakama komlenze
• Ummangaliso Wedge ($ 60): hypoallergenic kwaye iyahlambeka
• I-MedSlant (i-85 yeedola): iphakamisa i-torso ngo-7 intshi, i-hypoallergenic, iyahlambeka, kwaye ikhuselekile kwiintsana
• I-Posthera (i-299 yeedola): umqamelo olungelelanisiweyo owenziwe kwimemori yegwebu

Ukulala ngesisu sakho ziindaba ezimbi

Ukulala kwesisu yeyona no-no enkulu xa kuziwa kubuthongo.

"Ukuba ulele ngesisu sakho kwaye uqaphele ukuba uphethwe ngumqolo, mhlawumbi sinesizathu," u-Fish uyasilumkisa. "Kuba uninzi lobunzima bomzimba womntu bujikeleze iziko lakho, loo nto ityhalela phambili kwindawo yokulala ngakumbi kwaye ibeka uxinzelelo kumqolo wakho kwicala elingalunganga, ubangele iintlungu zomqolo nentamo."

Inzuzo yodwa kwindawo yokulala ejonge ezantsi kukuba inokukunceda ukugcina iindlela zakho zomoya zivulekile xa urhona okanye ulala ubuthongo. Nangona kunjalo, ukhetho olusecaleni lungcono.

Ukuba ukufumanisa kunzima ukunciphisa ukulala kwesisu, sebenzisa umqamelo othe tyaba okanye ungabikho kwaphela. Tuck umqamelo phantsi kwesinqe sakho ukunceda ukunciphisa uxinzelelo.

Iingcebiso zokubeka indawo yokulala esiswini sakho

Soloko uzama ukunqanda ukulala ngesisu sakho. Kodwa ukuba awukwazi ukulala ngenye indlela, zama ukudibanisa ezi ngcebiso:

• Enye indlela ojika ngayo intloko rhoqo ukunqanda ukuqina kwentamo.
• Musa ukubopha umlenze wakho ukuya kwelinye icala ngedolo eligobile. Oko kuyakwenza umonakalo omkhulu kumqolo wakho.
• Lumka ungagobisi iingalo zakho phantsi kwentloko nomqamelo. Inokubangela ukuba ingalo ibe ndindisholo, ukubetha, okanye iintlungu, okanye ukucaphukisa amalungu akho egxalaba.
• Beka iingalo kwindawo yokubeka amanqaku endaweni yoko.

Tuck ulala kamnandi ebusuku

Yonke le ntetho yokulala mhlawumbi ikwenze waziva ulungele ukulala. Ukuba sele uza kulala, khumbula ukukhumbula ifom yakho kwaye wenze uhlengahlengiso xa kukho imfuneko. Uya kufumana indawo kunye nokubekwa komqamlezo okusebenzela iimfuno zakho ezizodwa ngaphambi kokuba wazi.

Ukuba unzima ukufumana zonke i-Zzz zakho, zama ezi ngcebiso zokulala. Ukungalali okungapheliyo kuneziphumo ezinde- kunye nezexesha elifutshane kwimpilo yakho, ke ukuba ujonge eluphahleni ebusuku okanye unengxaki yokufumana ukonwaba, fikelela kugqirha wakho. Banokukwazi ukucebisa ngesifundo sokulala okanye olunye ungenelelo ngoncedo.

Ngamana iigusha ezigoqa phezu kwentloko yakho zinokuba mbalwa kwaye ukuphumla kwakho kube mnandi kwaye kube mnandi.

UJennifer Chesak ngumhleli wencwadi esekwe eNashville kunye nomyaleli wokubhala. Ukwayihambo lokuhambahamba, ukuba sempilweni, kunye nombhali wezempilo kwiimpapasho ezininzi zesizwe. Ufumene uMphathi wezeNzululwazi kwi-journalism evela eMedill's Northwestern's kwaye usebenza kwincwadi yakhe yokuqala yamabali, ebekwe kwilizwe lakhe laseNyakatho Dakota.