Ukufunda Ukulala Ngomqolo

Abantu bachitha malunga nesinye kwisithathu sobomi babo belele okanye bephumle. Wonke umntu unendawo yakhe yokulala ayikhethayo. Nangona kunjalo, akuzona zonke iindawo zokulala ezikhululekile kwaye zixhasa umzimba, ngakumbi umqolo. Abantu abalala ngecala okanye isisu esinentlungu engasemva banokufuna ukucinga ngokutshintshela ekulale ngomqolo. Ukutshintsha iindawo zokulala ezikhethiweyo kunokubonakala kungenakwenzeka, nangona kunjalo, ukufunda ukulala emqolo wakho kunokwenzeka ngoqeqesho oluncinci kunye nexesha lohlengahlengiso.

Ukufunda Ukulala Ngomqolo

Emva kokulala ecaleni, ukulala ngasemva kuyindawo yesibini eqhelekileyo. Abantu abanesisu okanye abalele ecaleni abanengxaki yoku:

• Umzimba kunye umqolo obuhlungu.
• Iimpawu zentlungu.
• Iintloko ezibuhlungu.
• Isitshisa okanye i-asidi reflux.
• Ubuhlungu kumalungu kunye nemigqa.

Ukufunda ukulala ngomqolo wakho kuyacetyiswa kuba izibonelelo zayo zempilo zinokucombulula zonke ezi ngxaki kunye nokunye.

• Ukulungelelanisa le ndawo yokulala kunokunceda ukugcina ukulungelelaniswa okufanelekileyo komgogodla.
• Ikhulula ukuvuka kunye neentloko ezibuhlungu.
• Ukuphelisa iingxaki ze-sinus.

Abantu abangalali ngasemva bendalo bayayiqonda indlela ekunzima ngayo ukuzinyanzela ukuba uqhelane nendawo entsha yokulala. Kukho iindlela zokubeka imeko ingqondo nomzimba ukuba uwele kwaye uhlale ulele emqolo wakho, okukhokelela ekuphumleni okunempilo. Ezi ziquka:

Umqamelo Ngaphantsi Kwamadolo

• Kunokunceda ukubeka umqamelo oxhasayo phantsi kwamadolo.
• Amadolo kufuneka agobe kancinci kwaye azive ekhululekile.
• Jonga ukuqinisekisa ukuba intamo kunye nomqolo uziva ukhululekile kwaye ulungelelanise.
• Yenza uhlengahlengiso njengoko kufuneka.

Umqamelo Ngaphantsi Komqolo Osezantsi

• Ekuqaleni, ukutshintshela ukulala ngasemva kunokunyusa ukungonwabi kumqolo ophantsi.
• Ukubeka umqamelo phantsi komqolo ongezantsi kunokunceda.
• Ukusebenzisa umqamelo omkhulu kakhulu okanye ongqindilili kunokudala ukungakhululeki.
• Zama imiqamelo embalwa eyahlukileyo ukufumana oko kusebenza kakuhle kwaye kuvakala kulungile.

Umqamelo ojikeleze

• Ngabantu abanjalo abalali abasebenzayo kwaye bathande ukuqengqeleka kwicala okanye esiswini ngokukhawuleza emva kokulala, banokubeka imiqamelo ejikeleze i-midsection kunye nezinqe.
• Umqobo omncinci wemiqamelo ejikeleze umzimba unokuncedisa ekufundeni ukulala ngomqolo wakho.
• Imiqamelo inceda ukukhusela umzimba ekuqengqelekeni.
• Kuyacetyiswa ukuba ubeke imiqamelo ngokusondeleyo macala omabini omzimba.
• Ukusebenzisa imithwalo njengendawo evaliweyo kuya kunyanzela umzimba ukuba uhlale kwindawo engathathi hlangothi ubusuku bonke.

Ukulala KuMqamelo Wasekunene

• Abantu baya kufuna ukuqinisekisa ukuba basebenzisa umqamelo ofanelekileyo wokulala.
• Ukongeza ekuxhaseni ukulungelelaniswa komqolo, umqamelo osemgangathweni uya kuxhasa intamo.
• Umqamelo ocetyiswayo wokulala ngasemva kufuneka uqabe intloko kwaye uqinisekise ukuba ihlala iphakamile.
• Umqamelo othe tyaba okanye ongqindilili kakhulu unokubangela ukuba intloko ingabi mgangathweni nomzimba okhokelela ku:
• Intlungu yentamo kunye nomzimba ophezulu
• Ukuhamba komoya okuthintelweyo, okunokubangela ukuba urhone okanye ube ne-apnea yokulala.
• Imiba yokugaya ukutya njenge-acid reflux kunye nesitshisa.
• Cinga ngomqamelo owenziwe luhlobo oluthile lwe-memory foam ukunceda ukufunda ukulala ngomqolo wakho.
• Ubukhulu kunye nemvakalelo yokugona kunokunceda ukuhlala ngasemva kwaye uthintele ukuphethuka ngokungazi.

Ukulala Kumatrasi Asekunene

Amava obuthongo obungasemva aqala ngomandlalo ofanelekileyo. Kukho iintlobo ezininzi zomandlalo onokukhetha kuzo. Kucetyiswa ukuba kuthathelwe ingqalelo izixhobo, umgangatho wokuqina, kunye nobukhulu. Ukulala kamnandi ngomqolo wakho, umgangatho wokuqina ubalulekile.

• Qwalasela ukuma komqolo wakho.
• Injongo kukugcina umqolo uthe tye kangangoko kunokwenzeka, ophunyezwa ngokuqina okufanelekileyo.
• Umatrasi oqine kakhulu uya kudala uxinzelelo olungafunwayo kunye noxinzelelo emagxeni nakwingingqi ye-pelvic.
• I-mattress ethambileyo kakhulu iya kubangela ukuba izinqe zitshone, ukuphosa ukulungelelaniswa komqolo kunye nokubangela iimpawu zentlungu emva.
• Umandlalo oqinileyo ophakathi uyacetyiswa.
• I-foam yememori lukhetho olukhulu lokufunda ukulala ngomqolo wakho.
• Igwebu lenkumbulo libeka igophe lendalo lomzimba, kwaye liwole umzimba ngexesha lokulala, nto leyo enceda ukuphepha ukuqengqeleka ngengozi kwicala okanye esiswini sakho.
• I-Memory foam imatrasi enejeli edityanisiweyo inokubonelela ngokupholisa kunye nokungenisa umoya ukugcina umzimba uhlaziyekile ubusuku bonke.
• A umatrasi ogwetyiweyo wenkumbulo ephakathi uya kuqinisekisa ukuba umzimba uhlala uthe tye, kunye ne-cushioning efanelekileyo malunga ne-pelvis kunye ne-hips.

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Uqeqesho Ukulala Ngomqolo

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Ucaphulo

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Skarpsno, Eivind Schjelderup, et al. "Iindawo zokulala kunye nokushukuma komzimba ebusuku kusekwe kurekhodisho lwe-accelerometer ephilayo simahla: ukunxulumana nabantu, indlela yokuphila, kunye neempawu zokungalali." Ubume kunye neNzululwazi yoBubuthongo vol. 9 267-275. 1 Nov. 2017, doi:10.2147/NSS.S145777

Surdea-Blaga, Teodora, et al. "Ukutya kunye neGastroesophageal Reflux Disease." Ikhemistri yamayeza yangoku vol. 26,19 (2019): 3497-3511. doi:10.2174/0929867324666170515123807