Thenga umatrasi ngexabiso eliphantsi, ube nobusuku kakhulu kwaye uvale umqamelo wakho: Kutheni yonke into oyaziyo malunga nokulala ayilunganga

Kule minyaka ingama-30 idluleyo, ndiye ndachitha ubomi bam ebuthongweni.
Ukusuka ku-Beckham kunye noCristiano Ronaldo ukuya ePendleton kunye noLaura Troot, ndiye ndafundisa iinkwenkwezi zezemidlalo indlela yokulala kakhulu.
Ndafumana kuthethwa kakhulu ngobuthongo obungenamsebenzi.
Imfihlelo yokuvuka uzive uphumle asikokuba uchitha malini kumatrasi, ingekokuzama ukulala iiyure ezisibhozo ebusuku.
Enyanisweni, ukuba ufuna ukulala kakuhle ebusuku
Ngubani ongekho? -
Lixesha lokuba ulahle incwadi yemithetho kwaye uqale phantsi.
Iingcebiso zam zinokuvakala zichasene nengqiqo, kodwa zezona zilungileyo owakhe waziva. . .
Musa ukuthenga oyena matrasi ubiza kakhulu. Into yokuqala ushishino lweebhedi kufuneka luyiqaphele kukuba kukho ummiselo omncinci kakhulu.
Nabani na angabeka ileyibhile \"ugqirha wamathambo\" ebhedini
Akunyanzelekanga ukuba babe ngoogqirha bamathambo, kwaye akuyomfuneko ukuba babeke oomatrasi kwiimvavanyo ezininzi.
Umenzi unokwenza imithombo ibe mincinci ukuze babeke i-2,000 kumatrasi ukubetha i-1,500-
Oomatrasi basentwasahlobo babhengezwa ngabakhuphisana nabo, kodwa oku akuyomfuneko ukuba ibe yibhedi engcono.
Iivenkile zokulala zinokuthengisa oomatrasi be-2,000
Ungakanani umatrasi wasentwasahlobo ngokwenene eKumkani-
Ubungakanani obuphindwe kabini buncinci kakhulu.
Ngoko ke musa ukuthenga umatrasi ngenxa yeleyibhile kumatrasi.
Ithegi yexabiso ibandakanyiwe.
Akukho ngqiqweni ukuchitha amawaka kumatrasi angalunganga. Kwaye abantu benza.
Abavelisi bathi oomatrasi babo baya kuhlala iminyaka elishumi, ngoko abantu bathi banokuthenga i-1,500 okanye ngaphezulu nge-150 kuphela ngonyaka.
Kodwa kwiminyaka elishumi kamva, ayingomandlalo ogcwele amabala, iinwele kunye neeseli zolusu ezifileyo kuphela, kodwa iya kuthotywa kungakhathaliseki ukuba womelele kwaye womelele kangakanani na ekuqaleni.
Kungcono ukuthenga umatrasi okulungele kuphela ama-200 okanye ama-300 kwaye uwubuyisele rhoqo.
Thatha selfie ebhedini wazi njani ukuba ngowuphi umatrasi owakhe?
Indawo yokulala kuphela endiyicebisayo ikwicala lakho-
Le yeyona nto ilungileyo yohlengahlengiso lwesimo, kwaye akunakwenzeka ukuba urhone kwaye Vuse wena okanye iqabane lakho phezulu.
Ndicebisa ukuba ulale kwicala lakho elingaqhelekanga -
Ayisetyenziswanga kakhulu kwaye ke ngoko ibuthathaka. Ngoko kulungile-
Lala ngasekhohlo kwaye ngokuphambeneyo.
Oku kugcina ingqondo yonwabile kuba amandla akho alungele ukukukhusela.
Ukufumana eyona ndawo ilungileyo, gcina indawo ethe tye kwaye usonge iingalo zakho ngobunono.
Goba amadolo akho kwindawo ekhululekile kunye nokulinganisela.
Le yindawo yakho yomntwana.
Jikelezisa umzimba kwicala lekota kwaye uya kuba kwindawo engcono kakhulu yomntwana.
Lala ngoku kwaye uzame oku.
Hlala kwesi sikhundla kumandlalo owuvavanyileyo kwaye ulale kwindawo yakho engeyiyo
Ngqo kwicala eliphambili lomphezulu womandlalo (akukho maphepha kunye nemiqamelo ).
Ukuba ikulingana nawe, umgca othe tye kufuneka wenzelwe umqolo wakho, intamo kunye nentloko.
Ukujonga oku, thatha i-selfie okanye ube nomnye umntu athathe umfanekiso wentloko yakho malunga nomphezulu womandlalo.
Ukuba xa intloko yakho, intamo kunye nomqolo zilungelelanisiwe, kukho i-6 cm okanye ngaphezulu isithuba esicacileyo phakathi kwentloko yakho kunye nomatrasi, intloko yakho kufuneka iwele phezulu kwaye umatrasi womelele kakhulu.
Ukuba izinqe zakho ziwela kumatrasi kwaye azihambelani kwaye intloko yakho iphakanyiswe ngumatrasi, ngoko ithambile kakhulu.
Nje ukuba ufumene umatrasi ogqibeleleyo, umqamelo wakho uya ungasebenzi.
Kodwa lo ngumkhwa onzima kakhulu ukuwuphuhlisa.
Xa umatrasi ubotshwe kakhulu ngexesha lokwenyani, sisebenzisa umqamelo ukuvala umsantsa phakathi kwentloko kunye nomphezulu.
Xa oomatrasi bethambe kakhulu, batyhala iintloko zethu ukuya phambili, nto leyo ebangela ingxaki.
Ukuba ulala ngemiqamelo emibini okanye ngaphezulu, mhlawumbi unomandlalo onamandla kakhulu okanye uya kuziqwebela ingxaki.
Ukuba kufuneka ube nomqamelo, kunye nomqamelo okhanyayo, kumatrasi ngasekunene, uya kucinezela ukuze ulungele wena.
Ukutshintsha umqamelo wepolyester ongaphantsi kwexabiso eliphantsi rhoqo (ngonyaka ngamnye) kungcono kunokutshintsha "intsimbi yamathambo" yentamo ebiza kakhulu.
Umandlalo wakho kufuneka ube yi-hypoallergenic, nokuba uyala okanye awukho.
I-Allergens inokuchaphazela ukuphefumla ebusuku, yenze kube nzima ukuphefumla ngeempumlo.
Ukuba uphefumla ngomlomo wakho, kunokwenzeka ukuba urhone okanye womise umlomo wakho, nto leyo eya kuphazamisa ubuthongo bakho.
Umandlalo wakho kufuneka uphefumle ukuze uhlale upholile phantsi kwebhedi.
Ndiyakholelwa kumaphepha amatsha nacocekileyo.
Ayiyonzululwazi. ngokwasengqondweni.
Ibhedi yayifresh kwaye ikhululekile.
Xa ndisebenza neqela lebhayisekile laseBritani, ndinyanzelisa ukuba ndifake amaphepha amatsha busuku ngabunye.
Ngenxa yoko, abantu
Izinto ezenziweyo zingcono.
I-Nanotechnology inokuzisa ubungakanani beefiber kwiqhezu layo nayiphi na imveliso yendalo, ngoko ukuphefumla kunye nesantya sokumisa akunakuphumelela, oku kuthetha ukuba kunokwenzeka ukuba uhlambe kwaye uyomise iibhedi rhoqo.
Ukuba awukhululekile ngale nto okanye akunakwenzeka ngaphandle kwekotoni yakho yaseYiputa, hamba uthenge malunga ne-300 yomgca, oya kukubonelela ngeyona ndlela yokuphefumula kwendalo.
Ukuqala ukulala ngamaxesha athile, kungekhona imizuzu ngeyure, ubude bexesha elifunekayo umntu ukuba ahambe kwisigaba sokulala esenza umjikelo phantsi kweemeko zeklinikhi, kubandakanywa ukukhanya kunye nokulala okunzulu.
Isixa sokukhanya kunye nokulala okunzulu esikufumanayo kuyahluka ngokuxhomekeke kumjikelo, kodwa ngokufanelekileyo siya kuchitha ubusuku ebhedini kwaye sitshintshe ngokutyibilikayo ukusuka kumjikelo omnye ukuya kolandelayo, kwindlela yokulala-ukuvuka-ukulala-ukuvuka, ubuthongo buyancipha ngokuthe ngcembe de uvuke ekuseni.
Esi sisitshixo sokufumana umgangatho ofanelekileyo wokulala: konke ukukhanya kunye nokulala okunzulu esikufunayo kuluhlu lwemijikelezo kwaye uzive ngathi ubusuku obude kunye obuqhubekayo.
Ngelishwa, ukuba asilali kakuhle kwaye sihlala sivuka ngaphambi kokuba silale ubuthongo obunzulu, akunamsebenzi nokuba silala kangakanani--
Asizange singenelwe ngokupheleleyo kuyo.
Ukuqala ngemijikelo emihlanu ngobusuku-ziiyure ezisixhenxe ezinesiqingatha.
Bonisa xa kufuneka uvuke (kwilizwe elifanelekileyo, uvuka ngexesha elifanayo yonke imihla, kuba isebenza kakuhle xa umzimba wakho unesigqi) kunye ne-90-
Umjikelo womzuzu wokumisela ukuba ulale nini na.
Ukuba ukhetha 7
Ngentsimbi ye-30 ekuseni njengexesha lakho lokuvuka, kufuneka ulale ngaphambi kobusuku, okuthetha ukugoba kwaye uphumle kwimizuzu eyi-15 eyadlulayo --
Okanye kungakhathaliseki ukuba kuthatha ixesha elingakanani ukuba ulale.
Zama imijikelo emihlanu kwaye ubone ukuba uziva njani kwiintsuku ezisixhenxe.
Ukuba eli xesha lide kakhulu, yehla uye kutsho kwisine. Ayonelanga? Hambisa uye kwisithandathu.
Uya kwazi kuba kufuneka uzive uphumle ngakumbi xa sele uqhelene nayo.
Inxalenye yesizathu sokuba abantu bangalali kakuhle kukuba bathe phithi kukulala iiyure ezisibhozo ebusuku.
Kodwa ukuba uqala ukucinga ngomjikelo weeyure ngeveki endaweni yobusuku, kuthatha uxinzelelo oluncinci.
Ngoko ke, injongo yomntu odinga imijikelo emihlanu ngobusuku yi-35 imijikelezo ngeveki.
Ngequbuliso, ubusuku obubi kubantu abasi-7 abubonakali bubi kakhulu.
Oku ayisiyonto-
Akukho ngaphezu kweeyure ezisi-8 ngobusuku
Kubantu abaqhelekileyo, imijikelezo ye-35 ngeveki ifanelekile;
28 (iiyure ezi-6 ngobusuku) ukuya kwi-30.
Inye kuphela into endiya kuyicebisa kukunqanda ukuba nemijikelo encinci kuneyona nto uyilungeleyo ngobusuku obuthathu obulandelelanayo. SNORING?
Bopha umlomo wakho kwaye unokuthatha ukuphefumla kancinci, kodwa ukuba sifuna ukulala singaphazamiseki ngexesha lomjikelo wokulala, kubalulekile ukulungisa ukuphefumla ngelixa silele.
Izifo eziqhelekileyo ezifana nokurhona kunye nokulala ukuphelelwa umoya-
Kule meko, isigulana siyayeka ukuphefumla ngokuphindaphindiweyo ebusuku, kwaye ukukhanya kwe-oksijini yesilumkiso sobuchopho kuyabavusa rhoqo, okunokuphazamisa kakhulu ubuthongo.
Zombini ezi meko zinokuphefumlelwa ngomlomo kunokuba ziphefumle ngeempumlo.
Iphiko lempumlo lasekunene liyakwandisa isithuba seempumlo kwaye likhuthaze ukuphefumla ngeempumlo.
Enye ingcali yokuphefumla endiyaziyo yade yacebisa ukuba uvale umlomo wakho ngokukhanya, iteyiphu yonyango ye-hypoallergenic enyanzela umzimba wakho ukuba uphefumle ngeempumlo zakho ebusuku.
Wathi xa esebenzisa le ndlela, umgangatho wakhe wokulala waphucuka ngendlela engenakulinganiswa.
Kufuneka uzilolonge, kodwa ngokuqinisekileyo kukhuselekile.
Awuyi kufuthaniselwa ngexesha ulele, nto leyo enokunceda. PRIORITISE PRE-SLEEP AND POST-
Ukulala ayiloxesha lokuba ulale ngokwenene, ikwayimizuzu engama-90 kumacala omabini ngenxa yomphambili wakho nangasemva.
Imikhwa yokulala ichaphazela ngokuthe ngqo umgangatho wakho wokulala kunye nosuku lokuvuka.
Umzekelo, ukuba ndiceba ukulala ngentsimbi yeshumi elinanye. M. , ndizoqala ukulungisa ngo9. 30pm.
Ndingafumana amashwamshwam xa ndilambile.
Ndisela isiselo sam sokugqibela ebusuku ukuze ndingavuki ndinxaniwe.
Ndiya etoilet ukuze ndingavuki ezinzulwini zobusuku ndifune igumbi lokuhlambela.
Ndicima itekhnoloji, ndiphungule izibane, ndihlambe, ndiqoqoshe, ndibhale phantsi iingcinga zaloo mini, ndicoce idekhi ukuze xa ndilala, ndingalali ndicinga. Ukuba ngaphambili-
Ukulala kukulungiselela owona mgangatho ubalaseleyo wokulala
Ukulala kukuqinisekisa ukuba umsebenzi kunye nexesha lokulala elilandelayo alichithwanga.
Qala ngokufumana ukukhanya okuninzi kangangoko kwigumbi lakho ukunceda ukuqala iwotshi yakho yebhayoloji.
Yiba nesidlo sakusasa esikhulu ukuze uvuyise umzimba wakho kwaye ukuba uyayenza ngoku lixesha elifanelekileyo lokuyenza.
Ngaphandle koko, vumela ingqondo yakho isebenze ngokufanelekileyo ngokumamela unomathotholo okanye ipodcast, kodwa wakuba uvukile, zama ukungazijongi ii-imeyile kunye nezikhumbuzo kwifowuni yakho.
Amanqanaba akho ehomoni
Iihomoni zoxinzelelo
Vuka uye kwelona nqanaba liphezulu kungekudala, awudingi kubenza baphakame, ke ngaphakathi kwemizuzu engama-90 yokuvuka, kodwa kangangemizuzu eli-15, zama ukungenzi itekhnoloji ibonakale ikwimeko efanelekileyo.
Musa ukulala kwangethuba kuba ubomi bakho abufezekanga, nokuba uvuka ngexesha elinye yonke imihla.
Isidlo sangokuhlwa, uloliwe osemva kwexesha, okanye nantoni na eyenye inokuthetha ukuba awukwazi kulala ngexesha elicwangcisiweyo lasezinzulwini zobusuku.
Ukuba usahluthi, gqiba uhambo okanye ungalucimi, lala ngo-12.
I-30 ayiyi kukuvumela ukuba ulale ngcono.
Ivakala ingaqhelekanga, kodwa eneneni, nge-pre-
Umsitho wokulala, vumela ixesha lakho lokulala libe yimizuzu engama-90 kamva kunesiqhelo, ngo-1.
Ngoko utsibe umjikelo wokuqala wokulala ngokupheleleyo.
Xa kuthelekiswa nemijikelo emihlanu embi, uya kuziva ngathi uphumle ngakumbi kwimijikelo emine efanelekileyo.
UClaire Coleman uguqulelwe ebuthongweni: Intsomi yeeyure ezisi-8, amandla okulala. . .
Isicwangciso esitsha se-Nick litterhails (uBomi bePenguin, iminyaka eli-9 ubudala) ukutshaja umzimba wakho nengqondo. 99).
Odola ikopi nge-£ 7
99 (20 fold), yiya kwivenkile yeeodolo zeposi. co.
E-UK okanye utsalele umnxeba ku-0844 571 0640.
Iiodolo zingaphaya kwe-£ 15 kwaye i-P & P isimahla.
Isebenza kude kube ngo-Oktobha 17, 2016