Amanyathelo ama-5 okulala ngomqolo wakho rhoqo ebusuku

Umxholo

• 1. Fumana inkxaso yoomatrasi efanelekileyo yokuyibeka tyaba
• 2. Gcina imali ngenkxaso elungileyo entanyeni yakho
• I-wedge pillows ezinokukunceda ukuphakama kwentloko
  
• 3. Fumana umqamelo phantsi kwamadolo akho okanye kumqolo osezantsi
• Imithwalo yenkxaso ekhethekileyo, ukuba ii-workaround azizinqumli
  
• 4. Yolula iingalo nemilenze yakho
• Yolula ngaphambi kokuba ulale ukuze ukhululeke
  
• 5. Icebo lokugqibela: Yakha inqaba yomqamelo ukukhumbuza umzimba wakho ngemida yakho
• Olu tshintsho alunakwenzeka ngobusuku, kwaye kulungile ukuyeka

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

Zifundise ukulala ngomqolo - kufanelekile.

Ngaba ukulala ngomqolo ngokwenene yindawo yokulala yazo zonke iindawo zokulala? Ingayiyo. Kuxhomekeke emzimbeni wakho. Umzekelo, ukuba ukhulelwe, ukulala ngomqolo kunokubangela uxinzelelo kunye nokungonwabi kwisisu sakho. Okanye ukuba ulala nge-apnea kunye neentlungu zangasemva, esi sikhundla inokuba sesinye ofuna ukusiphepha ngokupheleleyo-nokuba i-intanethi ithi iyatshintsha.

Kodwa ngaphambi kokuba uyeke ukuzama ngokupheleleyo, jonga yonke into, yonke into encinci, enokuthi ibe yindlela yokufezekisa ukuskena ubuso ngobuso.

Emva kwayo yonke loo nto, ukulala emqolo kunezibonelelo ezininzi ezifanelekileyo kuqeqesho, kuba:

• igcina umqolo wakho ulungelelanisiwe
• kunciphisa uxinzelelo lwentloko
• Unceda iimeko ezingapheliyo ngokunciphisa uxinzelelo kunye noxinzelelo
• kunciphisa i-sinus buildup
• thintela i-creases, imibimbi, kunye nolusu lobuso olucaphukisayo

Kwaye, zininzi izinto ezenza ukuba ukulala emqolo kube lula ngakumbi kunokwazi ukulala apho.

Udlala njani umatrasi, umqamelo kunye nendawo yokulala kumdlalo wakho wokulala? Ukuba uchitha ixesha udlula ubukele iNetflix okanye ubamba iqabane lakho, unokuba uziqeqesha ngokwakho ngaphandle kokuyiqonda- nokonakalisa imizamo yomzimba wakho yokulala okuqhelekileyo.

Ke ngaphambi kokuba uqengqe ngokupheleleyo ukuze ulale kwicala lakho - ekwalukhathalelo, ngakumbi ukugaya - jonga ezi ngcebiso kunye namacebo endikhe ndawasebenzisa ukumba imiyalelo yokulala ngomqolo kwimemori yam yemisipha.

1. Fumana inkxaso yoomatrasi efanelekileyo yokuyibeka tyaba

Ndalala obona bunzima ebomini bam xa ndandindwendwele umntakwethu ngexesha lombulelo. Undinike ibhedi yakhe ethambileyo, onokuyilindela ukuba iziphumze, izulu lomgxobhozo, ngaphandle kokuba impundu yam ihlale itshona njengelitye echibini.

Ndivuka ndibuhlungu kwaye ndidiniwe ntsasa nganye ngenxa yokuba izihlunu zam ezisezantsi nasemilenzeni bezisoloko zibopha kumzamo wokuhlala ungagungqi. Ndigqibele kwelam icala ezinzulwini zobusuku ukuze ndizisindise - kodwa andiphindi.

Kude kube namhla, ndingathanda ukulala phantsi - kodwa ngokugqibeleleyo, bendilala kwindawo exineneyo ukuze izihlunu zam zingawenzi wonke umsebenzi ebusuku.

2. Gcina imali ngenkxaso elungileyo entanyeni yakho

Umqamelelo olungileyo wokulala ngasemva ungenza iinzame zakho zibe mbi ukuba uyayiphakamisa kakhulu intloko yakho. Endaweni yokuthenga into elungileyo, qiniseka ukuba indawo yakho yokulala isebenza kunye. Umzekelo, ukuba awunazo iindleko zokufumana isiliphu somatrasi okanye umatrasi oqinileyo, usenokungafuni umqamelo obukekayo. Ithawula linokukhohlisa.

Kwikholeji, andinakukhetha oomatrasi bam - kodwa bendinokulungelelanisa ukuphakama kwentamo kunye nenkxaso ngaphandle komqamelo. Kangangeminyaka emithathu, ndandilele ndibhinqe itawuli phantsi kwentamo yam, eyayilwisana noomatrasi abangenamsebenzi kwaye igcina umzimba wam ulungelelene ngaphandle kokuxinwa. Eli qhinga lanceda iintloko zam zakusihlwa kwaye zashiya izidlele zingenasiphelo kusasa, zonke iindleko ze- $ 0.

Kule mihla, kusekho i-2 kusasa intloko ebambe ukuba ndibambe itawuli kwaye ndiyisongele ukulala okungcono.

I-wedge pillows ezinokukunceda ukuphakama kwentloko

• I-InteVision ($ 40): i-hypoallergenic, ikhava engafakwanga, inokusetyenziselwa ukuphakama komlenze
• 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

3. Fumana umqamelo phantsi kwamadolo akho okanye kumqolo osezantsi

Ukuba la manyathelo awakhange asebenze kwaye ukhetho lwakho lweematrasi lusezantsi, zama ukubeka umqamelo phantsi kwamadolo akho. Oku kuya kunceda ekuthomalaliseni iintlungu kumqolo wakho kwaye kunokuthintela umzimba wakho ekuqengqelweni kwimizamo yokunciphisa uxinzelelo.

Andiqinisekanga ukuba uza kuthenga ntoni? Lala caba kwaye umhlobo ujonge umgama phakathi kwamadolo akho kunye nomgangatho kwaye mhlawumbi nomqolo wakho osezantsi kunye nomgangatho. Umqamelo owufunayo umalunga nokuxhasa amagophe endalo omzimba wakho, ukuze kungafuneki ukuba uphume uphele. Unokwazi nokubeka imiqamelo emibini ethe tyaba, nangona bendingazukucebisa oku kumqolo ongezantsi.

Imithwalo yenkxaso ekhethekileyo, ukuba ii-workaround azizinqumli

• I-half-moon bolster pillow ($ 25): ikhava, ikhava yekotoni engasetyenziselwa ukulala ecaleni
• I-lumbar pillow ($ 25): i-foam ekhunjulwayo ehambelana nezantsi nangaphezulu, nangaphantsi kwamadolo
• I-Multi-position pillow ($ 17): umcamelo osongwayo onokulingana phantsi kwamadolo, phakathi kwemilenze, okanye amathole akho

4. Yolula iingalo nemilenze yakho

Ukulala emqolo akuthethi ukuba kufuneka ugcine iingalo zakho ecaleni lakho ngonaphakade kunye nemilenze ngokuthe tye ngonaphakade. Ngapha koko, ukugcina izihlunu zakho ziqinile ubusuku bonke kusenokwenzeka ukuba zichasene.

Ngokusasaza iingalo kunye nemilenze yakho, usasaza ubunzima bakho ukuze uxinzelelo lungakhi kumalungu akho.

Yolula ngaphambi kokuba ulale ukuze ukhululeke

• Zama ezi zi-8 zolule ngaphambi kokuba ulale.
• Ziqhelanise nale nkqubo yokuphumla yeyoga.
• Khulula iinyonga zakho ukuze zingakubambisi.

5. Icebo lokugqibela: Yakha inqaba yomqamelo ukukhumbuza umzimba wakho ngemida yakho

Ndifundile incam ndicebisa ngokuthunga ibhola yentenetya ecaleni kweepijama zakho ukuze "uthambe" ukhumbuze umzimba wakho ukuba ungaqengqeleki- nceda ungayenzi loo nto. Elo ngcebiso belikade lenzelwe abantu abangafanele ukulala emqolo- musa ukuthunga ibhola yentenetya ngasemva kwee-PJs zakho- kwaye kukucinga ukuba awuyi kuvuka emva kokuba ibhola elilinganiselwe ngenqindi wemba ecaleni kwakho.

Endaweni yoko, zama ukongeza imithwalo macala akho. Ukuba ulala ebhedini, ukuba ne-pillow fort sisikhumbuzo esihle kumaqabane akhohlakeleyo ukuba lixesha lokulala lixesha lam elo.

Olu tshintsho alunakwenzeka ngobusuku, kwaye kulungile ukuyeka

Andilali ngomqolo yonke imihla ebusuku. Ixesha elide, bendinemicimbi yokucola ukutya kwaye ndatshintsha ndalala kwicala lasekhohlo. Kukwakho nobusuku apho ndilala khona kwaye yeyiphi indawo endikuyo xa ndileleyo yeyona nto indixhalabisayo-ngaphandle kwesisu sokulala.

Ukulala esiswini phantse kubi ngamxhelo mnye ngenxa yoxinzelelo olunokubangela emzimbeni wakho nakwingcinezelo kwinkqubo yakho yokwetyisa. Ngaphandle kokuba akukho sithuba sikusebenzelayo, ngokuqinisekileyo lala esiswini sakho ukuze uphumle, kodwa qiniseka ukuba usebenzisa imiqamelo elungileyo entanyeni yakho (ibhityile) kunye nesinqe (amadolo ayasebenza nawo) ukunika inkxaso yomzimba wakho.

Ngokuphathelele abo ngokwenene, abafuni kuphulukana nokulala ngasemva, unokufuna ukuzama umqamelo wamehlo obunzima. Ayisiyiyo kuphela le ivumba lokuthomalalisa ukunceda ubuchopho bakho ukuba butshintshe iigesi ukuba zilale kwimo yokulala, ulwazi lokuba kukho into entlokweni yakho zonke iimfuno zakho zengqondo yakho ukuze uhlale unganyakazi.

UChristal Yuen ungumhleli kwiHealthline obhala kwaye ahlele umxholo ojikeleze isini, ubuhle, impilo kunye nokuba sempilweni. Uhlala ekhangela iindlela zokunceda abafundi ukuba baziqhubele uhambo lwabo lwempilo. Ungamfumana Twitter.