Ngaba Ukulala Phantsi Kulungile okanye Kubi Kwimpilo Yakho?

Umxholo

• Ngaba ukulala phantsi kulungile kumqolo wakho?
• Ngaba ukulala phantsi kunceda umqolo obuhlungu?
• Ngaba iyayinyanga i-sciatica?
• Ngaba iyanceda ukuma kwakho?
• Ngaba ukulala phantsi akulunganga kuwe?
• Ukwanda kwentlungu
• Ukunyanga komzimba
• Ukwanda kokungcola kubanda
• Ngubani ongafanele alale phantsi?
• Ukulala phantsi ngelixa ukhulelwe okanye usana
• Ulala njani phantsi kakuhle
• Yise kude

Ukuba ukhulele kwilizwe laseNtshona, ukulala kusenokwenzeka ukuba kubandakanya ibhedi enkulu emnandi enemiqamelo neengubo. Ukanti, kwiinkcubeko ezininzi kwihlabathi liphela, ukulala kunxulunyaniswa nomgangatho onzima.

Kuya kusiba yinto eqhelekileyo e-United States, nayo. Abanye abantu bathi iyanceda iintlungu zabo zangasemva, ngelixa abanye beyifumana ikhululekile nje.

Ukuthandwa kokuphila okuncinci kukwakhuthaze abantu ukuba balahle iibhedi zabo kwaye balale phantsi.

Ukuza kuthi ga ngoku, akukho zibonelelo ziphandiweyo zokulala phantsi. Izibonelelo ziye zenziwa nje nge-anecdotal.

Kweli nqaku, siza kuvavanya:

• izibonelelo ezinokubakho zokulala phantsi
• imiphumela
• indlela yokwenza ngaphandle kokuzilimaza

Ngaba ukulala phantsi kulungile kumqolo wakho?

Ngaba ukulala phantsi kunceda umqolo obuhlungu?

Akukho bungqina besayensi bokuba ukulala phantsi kunceda umqolo obuhlungu. Nangona kunjalo, abantu abaninzi bathi kunika isiqabu.

Kukho ukufaneleka kolu luvo. Umatrasi othambileyo akanayo inkxaso eninzi. Ivumela umzimba wakho ukuba uzike, ubangele ukuba umqolo wakho ujike. Oku kunokukhokelela kwintlungu yangemva.

Ngapha koko, ukuba umatrasi wakho uthambe kakhulu, iHarvard Medical School icebisa ukubeka iplywood phantsi komatrasi wakho. Eli ziko likwacebisa ukubeka umatrasi phantsi.

Kodwa izazinzulu azikukhuthazi ukulahla umatrasi ngokupheleleyo.

Ngelixa umphezulu oqinileyo unokunciphisa iintlungu zangasemva, kukwaxhomekeke kwizinto ezinje:

• Unobangela wentlungu yakho
• indawo yokulala

Izibonelelo eziqinisekisiweyo kuphela zinxulunyaniswa nomphezulu ophakathi.

Kwinqaku lika-2015 elipapashwe kwiphephancwadi lezeMpilo yokulala, abaphandi baphonononge amanqaku angama-24, bekhangela amakhonkco phakathi kweentlobo zematrasi kunye nokulala. Bafumanise ukuba oomatrasi abakwizinga eliphakathi bangcono ekuphuculeni iintlungu ngexesha lokulala.

Ngaba iyayinyanga i-sciatica?

I-Sciatica yintlungu ebandakanya i-nerve ye-sciatic, ebaleka ukusuka kumqolo osezantsi uye ezinqeni, ezinqeni, kunye nomlenze ngamnye. Ngokuqhelekileyo kubangelwa i-disc okanye i-disc ye-herniated.

Njengentlungu yomqolo, i-sciatica inokuphuculwa ngokulala koomatrasi abaqinileyo. Umhlaba othambileyo unokuba mandundu kwi-sciatica kuba ijikeleza umqolo wakho kwaye uxinzelele amalungu akho.

Nangona kunjalo, abukho ubungqina obunzima bokuthi ukulala phantsi kuyayiphatha i-sciatica. Izibonelelo ezichaziweyo ziyi-anecdotal. Ukuba unayo i-sciatica, thetha nogqirha okanye ugqirha ngaphambi kokuba uzame ukulala phantsi.

Ngaba iyanceda ukuma kwakho?

Olunye uncedo lwe-anecdotal kukuphucula imeko yokuma.

Kwakhona, kukho ukufaneleka kwebango. Indawo ethambileyo mayiyeke kwigophe lakho lomqolo, ngelixa iindawo ezilukhuni zibonelela ngenkxaso. Abantu bathi ukuqina komgangatho kunceda umqolo wabo uhlale uthe nkqo.

Kodwa ngaphandle kobungqina besayensi, kungcono ulumke ukuba unengxaki yomqolo. Ukuba unesimo esibi, okanye isifo somqolo esifana ne-scoliosis okanye i-kyphosis, cela ugqirha ukuba ukulala phantsi kukhuselekile kuwe.

Ngaba ukulala phantsi akulunganga kuwe?

Nangona abanye abantu baziva bebhetele emva kokulala phantsi, kukwakho neziphumo ebezingalindelekanga ezinokubakho.

Ukwanda kwentlungu

Amabango malunga nokulala phantsi kunye neentlungu zangasemva ziyaphikisana. Ngelixa abanye besithi kunciphisa iintlungu, abanye bathi kunesiphumo esahlukileyo. Emva kwayo yonke loo nto, indawo enzima yenza ukuba kube nzima kumqolo wakho ukugcina ijika lendalo.

Kuphononongo luka-2003 olupapashwe kwi-Lancet, abaphandi bafumanise ukuba indawo eziqinileyo zinxulunyaniswa nezibonelelo ezimbalwa.

Olu pho nonongo lubandakanya abantu abadala abangama-313 abaneentlungu ezingapheliyo ezingapheliyo. Babelwa ngokungacwangciswanga kumaqela amabini ukuba balale kumatrasi ophakathi okanye oqinileyo oomatrasi iintsuku ezingama-90.

Iqela elilele koomatrasi abomeleleyo abaphakathi libike iintlungu ezingaphantsi xa lithelekiswa neqela elilele koomatrasi abomeleleyo. Oku kubandakanya iintlungu ebhedini nasemini.

Isifundo siphelelwe lixesha, kodwa sicebisa ukuba indawo eziqinileyo zinokuthi zingasebenzi ekunciphiseni iintlungu zangasemva. Uphando oluthe kratya luyafuneka ukuqonda ukuba ukulala emgangathweni kuchaphazela njani ngqo iintlungu zangasemva.

Ukunyanga komzimba

Umgangatho uhlala unothuli kunye nobumdaka ngokuthelekiswa nezinye izinto ezijikeleze ikhaya.

Oku kunokwenzeka ngakumbi ukuba unekhaphethi, eqokelela ii-allergen ezinje:

• uthuli
• iintsholongwane zothuli
• ukungunda

Ukuba uxabisa kwezi zinto, ukulala phantsi kunokubangela:

• Ukuthimla
• impumlo enemifinya
• ukurhawuzelela, amehlo abomvu
• ukukhohlela
• ukuvutha
• ingxaki yokuphefumla

Ukwanda kokungcola kubanda

Oko kuphakama ubushushu, umgangatho uhlala upholile kunalo lonke igumbi. Kungaziva kumnandi ukulala phantsi ngexesha leenyanga zasehlotyeni.

Kodwa ngexesha lobusika, umgangatho obandayo unokunciphisa ngokukhawuleza ubushushu bomzimba wakho, kukwenze uzive ubanda kunesiqhelo.

Ngubani ongafanele alale phantsi?

Ukulala phantsi akuyiyo wonke umntu. Isenokungakhuseleki kwabanye abantu, kubandakanya:

• Abantu abadala abadala. Njengoko sikhula, amathambo ethu aya esiba buthathaka, kwaye siphulukana nomcimbi onamafutha. Ukulala phantsi kunokunyusa umngcipheko wokuqhekeka okanye ukuziva ubanda kakhulu.
• Abantu abanomdla wokuziva bebanda. Imiqathango efana ne-anemia, uhlobo lwe-2 yeswekile, kunye ne-hypothyroidism kunokukwenza uzive ubanda. Ukulala kumgangatho kunokukwenza ubande ngakumbi, ke kungcono ukuyiphepha.
• Abantu abanokuhamba okulinganiselweyo. Ukuba kunzima ukuhlala phantsi okanye ukuvuka, lala ebhedini endaweni yoko. Kuya kufuneka uphephe ukulala phantsi ukuba unemicimbi edibeneyo efana nesifo samathambo.

Ukulala phantsi ngelixa ukhulelwe okanye usana

Ngokuqhelekileyo kuthathwa njengokukhuselekileyo ukulala phantsi ngelixa ukhulelwe. Abantu abaninzi abakhulelweyo baziva bekhululekile xa belala phantsi.

Yenza nantoni na oyithandayo. Kodwa khumbula, kuya kufuneka uhle phantsi emgangathweni kwaye ume ngxi. Ukuba oku kuziva kungonwabanga, unokufuna ukunqanda ukulala phantsi.

Kukhuselekile nakwiintsana ukuba zilale phantsi, ngakumbi ukuba ufuna ukulala kunye, okutyhafisiweyo kwiibhedi.

Ukulala ngokulala ebhedini kwandisa umngcipheko woku:

• isifo sokufa kweentsana ngequbuliso (SIDS)
• ukufuthanisela
• ukuwa

Imiphezulu ethambileyo, efana nemiqamelo neengubo, nayo iphakamisa umngcipheko kuba ingathintela iindlela zomoya wosana.

Kodwa kwiinkcubeko apho ukulala phantsi kuqhelekile, ukulala ngokudibeneyo kunxulunyaniswa namazinga asezantsi e-SIDS. Kwiinkcubeko ezinjalo, abantu balala kumatrasi aqinileyo phantsi. Izinto ezithambileyo azisetyenziswanga. Umntwana unokulala nakwimethi eyahlukileyo.

Ngaphambi kokuba ulale phantsi nomntwana wakho, thetha nodokotela wabantwana kuqala.

Ulala njani phantsi kakuhle

Ukuba unomdla wokulala phantsi, landela esi sikhokelo ngenyathelo nenyathelo ukuze uqalise:

1. Fumana indawo emgangathweni engenayo i-clutter.
2. Beka ingubo, imethi, okanye ibhegi yokulala phantsi. Ungasebenzisa iindlela ezininzi.
3. Yongeza umqamelo omncinci. Akucetyiswa ukuba ubeke imithwalo, enokubangela intamo yakho.
4. Lala phantsi. Zama ukulala ngomqolo, ngecala, kunye nesisu. Zama ngezikhundla ezahlukeneyo ukuze ubone ukuba zeziphi ezona zilungileyo.
5. Ukuba usemqolo okanye esiswini, beka amadolo akho kumqamelo wesibini ngenkxaso eyongezelelweyo. Unokubeka umqamelo phantsi komqolo ongezantsi xa ulele ngomqolo. Ukuba ukwicala lakho, beka umqamelo phakathi kwamadolo akho.
6. Zinike ixesha lokuqhela phantsi. Endaweni yokuntywila kubusuku obupheleleyo, zama ukulala kancinci kuqala. Olunye ukhetho kukuseta ialam yakho kangangeeyure ezi-2 okanye ezi-3, emva koko ubuyele ebhedini. Ixesha elingaphezulu, unokunyusa ukuba ulele ixesha elingakanani phantsi.

Yise kude

Ukulala phantsi akuyona into entsha. Kwiinkcubeko ezininzi kwihlabathi liphela, kulisiko ukulala phantsi. Abanye bathi ikwanceda ukubuya kwentlungu kunye nokuma, nangona izibonelelo zingakhange zingqinwe yisayensi.

Ukulala kumgangatho akunakulungeleka ukuba unemeko engapheliyo okanye ukungahambi kakuhle. Ugqirha wakho unokumisela ukuba kukhuselekile na kuwe.