Umxholo
Nokuba usandul 'ukutshata okanye bekunye iminyaka engama-20, ukwabelana ngomatrasi neqabane lakho kunokuba nzima. Ukusuka kubushushu begumbi ukuya ekuqineni komatrasi — ninokhetho olwahlukileyo ngalunye.
Ukongeza, ukuba wena okanye iqabane lakho liyarhona okanye ninengxaki yokulala, oku kunokubangela ukuphazamiseka rhoqo ebusuku kunye nobunzima bokulala neqabane lakho.
Nangona kunjalo, ukuphazamiseka kokulala akufuneki ukuba ukhethe kwangoko ukukhetha igumbi lokulala elahlukileyo-ukwabelana ngebhedi kunye neqabane lakho kunokubonelela ngentuthuzelo yeemvakalelo, ukhuseleko kunye nemvakalelo yokunxibelelana.
Ukuba ushiywe uzibuza, "kutheni umfazi wam elala nam", okanye uyoyika uqhawulo-mtshato lokulala, oluvela endodeni yakho, hlala nathi, njengoko sixoxa ngemiba yokulala zonke izibini ezijongana nazo.
Qhubeka ufunda njengoko sinika iingcebiso ezisebenzayo malunga nokuhlangabezana neemfuno ezahlukeneyo zokulala kunye neengxaki zokwabelana ngebhedi.
Ngezilungiso ezimbalwa, unokwenza ukuba ukulala kunye kube noxolo ngakumbi kuwe nakumlingane wakho ngelixa ukoyisa iimpembelelo zokulala kwabantu abatshatileyo.
Isibini esitshatileyo silala neengxaki zokulala kunye nezisombululo ezisebenzayo kwizibini ezitshatileyo
1. Ingxolo
Ingxolo sesinye sezona zigwenxa xa kufikwa kumba wokuphazanyiswa bubuthongo kunye nobunzima bokulala-yiyo loo nto urhona ingumba oqhubekayo kwizibini ezininzi.
Ayisiyiyo kuphela into yokurhona okuphazamisayo, kodwa inokuba ngumqondiso wokuphefumla ubuthongo.
Esi sifo sokulala senza ukuba ukuphefumla kuqalise kwaye kuyeke ebusuku-kukhokelela ekubeni abo baleleyo bavuke bekhefuzele umoya.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Ukuba wena okanye iqabane lakho liyarhona, enye yeendlela ezilungileyo zokuvula iindlela zomoya kunye nokwenza ukuphefumla kube lula ngokunciphisa intloko.
Ukuphakanyiswa malunga ne-20 ukuya kwi-30 degrees kuya kunciphisa uxinzelelo kwi-trachea, ke umoya kunye namathe ahamba ngokukhululekileyo-Ukukhokelela ekurhoneni okuncinci kunye nokuphazamiseka okumbalwa ngenxa yokuphefumla kokulala.
Enye indlela yokufezekisa oku kunyusa sisiseko esinokuhlengahlengiswa.
Ezi freyimu zebhedi ziphambili zikuvumela ukuba uphakamise isahlulo esiphambili somatrasi, kwaye ikuvumele ukuba unciphise ukurhona ngaphandle kokuvusa iqabane lakho.
Intloko ephakanyisiweyo inokuphucula ukwetyisa, ukujikeleza kwegazi, kunye nokudibana kwempumlo. Iziseko ezininzi ezinokuhlengahlengiswa zikwabonelela ngomlomo, onokunyusa inkxaso ye-lumbar kunye nokunciphisa iintlungu zomqolo.
Ukuba awunayo ibhedi ehlengahlengiswayo, ungafezekisa umphumo ofanayo ngomqamelo wedge.
Le miqamelo inonxantathu emile kwaye icofiwe kuthambekele ekugcineni abo balalayo baphakamise kancinci ngexesha lokulala.
Jonga kwakhona:
2. Iimatrasi
Umphezulu owuphumle kunye neqabane lakho kubusuku ngabunye udlala indima ebalulekileyo kukonwaba kunye nomgangatho wokulala.
Ukuba uphumla kumatrasi owaphukileyo une-indent, wena kunye neqabane lakho ninokuqengqeleka niphakathi embhedeni ngexesha lokulala- kubangela ukuba nigxwale kwaye balale kwiindawo ezingathandekiyo.
Oomatrasi abadala abazalwa sele bekwimo yesiqhelo banokuba nazo iikhoyili ezaphukileyo okanye ezigobile ezinokubambelela kwaye zibangele amanqaku oxinzelelo okufutshane esinqeni nasemagxeni. Imemori entsha, ehambele phambili ngakumbi kwimemori okanye umatrasi we-hybridi uya kujongana namalungu kunye nezihlunu-kukubonelela ngenkxaso ngaphandle koxinzelelo.
Xa kuziwa ekuqineni komatrasi, wena neqabane lakho ninokhetho olwahlukileyo xa nilala ebhedini.
Indawo okhetha ukulala kuyo ichaza eyona nto uyonwabileyo.
Ukuba ulala ecaleni, unokuhlala kamnandi kumatrasesi ophakathi ukuya kwelithambileyo — oku kuvumela isinqe sakho namagxa ukuba ahlale ethe nca ngaphandle kokuntywila kude kwaye ulahle umqolo kulungelelwaniso.
Ukuba ulala ngasemva okanye ngesisu, unokufumana indawo eqinile koomatrasi abomelele ngakumbi ukuze ugcine indawo yokulala usempilweni.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Ukuba wena neqabane lakho nithanda indawo ezahlukileyo zokulala, umatrasi ophakathi ulungelelwaniso olululo.
Olu qinisekiso luthambile ngokwaneleyo kubantu abalala ecaleni, kodwa luqinile ngokwaneleyo ukukhusela ezona ndawo zinzima zomzimba (isinqe nesifuba) ekubeni zingatshoni xa ulele emqolo okanye esiswini.
Iinkampani ezininzi zoomatrasi zikwanikezela ngenkosi yokwahlulahlula. Inkosi eyahlulwe kubini ingamawele amabini ama-xl (i-intshi ezingama-38 nge-intshi ezingama-80) oomatrasi babekwa ndawonye ukwenza umatrasi omnye wobukumkani (ii-intshi ezingama-76 nge-intshi ezingama-80).
Olu khetho lukuvumela ukuba ukhethe ukuqina okwahlukileyo kwicala ngalinye lebhedi-ukudala indawo yokulala efanelekileyo kuni nobabini.
3. Ubushushu
Iqondo lobushushu kwigumbi lakho lokulala linokuba sesinye isihloko sengxoxo xa kufika ixesha lokulala. Ukuba uyalithanda igumbi elikwindawo epholileyo, unethamsanqa — iingcali zicebisa ukuba igumbi lakho lokulala liphakathi kwama-67 nama-70 degrees iFahrenheit elungele ukulala.
Eli bushushu lenzelwe ukuthintela ubushushu ngexesha lokulala, kunokubangela ukuvuka rhoqo.
Ubushushu bomzimba wethu ngokwendalo buyehla ngexesha lokulala, ke nakuphi na ukwanda kweqondo lobushushu, nokuba kuncinci kangakanani, kunokubangela ukuba uvuke. Ngokubanzi, ukulala okushushu kubangela ukukhanya, ukulala okungcono.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Ukusebenza neqabane lakho, khetha iqondo lobushushu phakathi kwama-67 ukuya kuma-70 degrees (hayi ngaphezulu kwama-75 degrees) kwigumbi lakho lokulala. Amaqondo obushushu kolu luhlu aya kudala indawo yokulala elungeleleneyo- ke unako ukwenza uhlengahlengiso olongezelelweyo ngokubhekisele kukhetho lwakho.
- Ukuba ulala ushushu,khetha ilokhwe ezilula, ezinokuphefumla.
- Ukuba ulele upholile, iipijama ezishushu kunye neengubo zinokukuthuthuzela.
4. Izinto zokulala
Amaqabane ahlala exoxa ngenani leengubo ezisetyenzisiweyo ebhedini-oku ikakhulu kungenxa yokukhetha ubushushu obahlukeneyo. Abantu abalele shushu bathanda ukukhetha ukugquma okungaphezulu, ukukhanya okulula, ngelixa abaleli abandayo bethanda ukuziva bepholile kwaye beshushu.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Nje, kungcono ukhethe amashiti enziwe ngamalaphu athambileyo, aphefumlayo anje ngomqhaphu okanye ilineni. Unokubeka umthuthuzeli okanye i-duvet ebhedini kwaye ungeze iingubo ezongezelelweyo kunyawo lombhede. Ezi ngubo zongezelelekileyo zinokongezwa ukuba omnye wenu uyabanda ebusuku.
Ukuba unengxaki yokugula komzimba, ibhedi ye-hypoallergenic inokukunceda ukunciphisa ukuxinana kwempumlo kunye nokurhona.
5. UkuKhanya
Umjikelo wethu wangaphakathi wokulala-ixesha losuku esiziva silumke ngakumbi xa sithelekiswa nokudinwa-liphenjelelwa kukukhanya kwelanga. Xa ilanga litshona ngokuhlwa nokukhanya kuyatshona, imelatonin (idlala lokulala) liyanda, kwaye ngokwendalo siyolala.
Ekujikeni, Ukubonakaliswa kokukhanya kuthintela i-melatonin kwaye kubangele ukuphaphama.
Ke ngoko, nkqu nokukhanya okuncinci ekukhanyeni ngaphambi nje kokulala okanye ngexesha lokulala kunokuphazamisa ukuveliswa kwe-melatonin kwaye kubangele ukuphaphama.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Ukuqinisekisa ukukhanya akuphazamisi wena okanye iqabane lakho, gcina igumbi lakho lokulala limnyama kangangoko kunokwenzeka. Unokwenza oku ngokusebenzisa amakhethini amnyama okanye amakhethini kunye nokufezekisa isisombululo seengxaki zokulala.
Kwakhona, Qiniseka ngokukhanya kwizikrini ze-elektroniki ezinje ngee-smartphones kunye neelaptops ziyasuswa okanye zigqunywe ngaphambi kokulala.
Nokuba ukukhanya okuncinci kwiwotshi yakho yealam kuyaphazamisa ukulala kweqabane lakho, ke qiniseka ukuba ugcine ezi zixhobo kwindawo emnyama.
Ukuba ukhetha ukufunda ebhedini, khumbula ukukhanya kwesibane sakho okanye ukukhanya kwencwadi ukuba iqabane lakho lizama ukulala.
6. Iishedyuli ezahlukeneyo
Wena neqabane lakho ninokuba neeshedyuli ezingafaniyo — omnye wenu anokuba sisikhova ebusuku ngelixa omnye ekhetha ukuthatha umhlala-phantsi kwangethuba. Lo mahluko unokubangela ukuba izibini ziphazamise ukulala komnye nomnye xa ziza kulala. Ukongeza, omnye wenu unokuphakama phambi komnye, enze ingxolo egqithileyo kunye nokukhanya okunokuphazamisa omnye.
Yintoni onokuyenza malunga nezi ngxaki zokulala nabantu abatshatileyo:
Ukuba ishedyuli yeqabane lakho iphazamisa ukuphumla kwakho, eyona nto intle onokuyenza kukunxibelelana. Xa nobabini nibeka ukulala phambili, ninokusebenza kunye ukufumana isisombululo malunga nokulala kwabathandanayo abasebenzela nina nobabini.
Ukuba ninokumisela ixesha lokulala kuni nobabini, le yindlela entle yokuphucula iwotshi yakho yangaphakathi kunye nokunciphisa ukuphazamiseka kokulala kwiqabane lakho. Izifundo zibonisa xa silala ngexesha elinye busuku ngabunye, kunokwenzeka ukuba silale ngokukhawuleza kwaye silale ngokwaneleyo.
Ngaphezulu kwayo yonke loo nto, xa nobabini ninxibelelana kwaye nibeka phambili ubuthongo, kuya kubakho isisombululo kwimiba emininzi yokulala.
Iingcebiso ngezi ngxaki zihlala zilapha kunye zinokukunceda wenze indawo efanelekileyo yokulala nobabini kunye nokuqinisekisa ukulala ngokungagungqiyo.