Ukuqala kwinguqu yokulala komandlalo

Ngokwezibalo zovavanyo lwentlangano yobuchwephesha, ngaphezu kwe-30% yabantu kwihlabathi liphela banemigangatho eyahlukeneyo yeengxaki zokulala, isiphumo esibi kumgangatho wobomi kunye nokuphazamiseka kokulala okwaziwayo. Ukunyamekela impilo, ukulala, khetha ukulala okulungileyo, nceda uqale i-mattress. Inguquko yobuthongo kuba umatrasi ilungile ilungele umatrasi owakhe. Uyilo lwesayensi kunye nengqiqo umatrasi kunye nentamo yomzimba womntu, umva, isinqe, i-hip, umlenze wendalo ulungele ijika, kunye nemfuno elukhuni kunye nethambileyo ye-elastic ye-mattress umntu ngamnye wahlukile, ngoko ke, xa ukhetho kunye nokuthenga kufuneka lusekelwe kwimikhwa yokulala yobuqu, amava buqu kwi-mattress. Ukulala kumatrasi, umzimba ukuphumla, zama ubuncinane imizuzu eyi-10. Ukuba imikhwa yokulala ilele ngomqolo wakho, zama ukubeka izandla esinqeni, ukuba sinokuzolula ibe lula kakhulu, umatrasi unzima kakhulu, kwaye uchaze umatrasi uthambile kakhulu; Ukuba uqhele ukuxoka, kufuneka ukhethe unokwenza igxalaba libanjwe phantsi kwe-mattress, ukuba awuhlangabezani nale meko, i-mattress inzima kakhulu. Impembelelo yezinto ezininzi zokulala - - 1, indawo yangaphandle: ukukhanya kwangaphakathi kunamandla kakhulu, kujikelezwe ingxolo, ubusuku bobusuku, ukuhlala ukuthutha, indawo engaqhelekanga; 2, izinto zomzimba, iintlungu, ukurhawuzelelwa, ukukhohlela, isiselo sokulala iti eyomeleleyo okanye ikofu, kunye nokuchama rhoqo ebusuku okanye urhudo; 3, imiba yeemvakalelo: ukuxhalaba ngokugqithisileyo, uloyiko, okanye imincili elahlekileyo; I-4, izinto zokulala: ibhedi eqinile okanye ethambileyo kakhulu inokulala ubunzulu ngokwaneleyo, umonakalo wamathambo. Ngako oko, imikhwa elungileyo yokulala kunye nokusingqongileyo ukugcina umzimba kwizifo - - Okokuqala, siya kulandela ngokungqongqo umgaqo wokusebenza iwotshi yebhayoloji, ulale ngexesha; Okwesibini, nikela ingqalelo kwindlela yokulala kunye nolwalathiso. Imilenze yokulala * * ukugoba kwindawo efanelekileyo, umzimba ukuya emantla nasezantsi; Kwakhona, nikela ingqalelo kwindawo yokulala. Ukongeza kokuzola, yiba nokujikeleza komoya. Nangona imikhwa yokulala ayinakutshintsha kwixesha elifutshane, kodwa indawo yokulala yobusuku obuhle inokudala - - Njengoko uqhagamshelwano oluthe ngqo nomzimba womntu ebuthongweni, i-mattress, ichaphazela ngokuthe ngqo umgangatho wokulala. Ngamanye amazwi, indawo yokulala yokulala idinga ukufezekisa umatrasi olungileyo. Ngoko xa ukhetha ibhedi kunye nomatrasi, musa ukuvumela umandlalo ophambili kwindawo yokuqala, kodwa izifo ezininzi zethambo zomzimba zi-sloppy kuba khetha i-mattress. Ubudala ezahlukeneyo khetha umatrasi kwinqanaba lokukhula labantwana abakwishumi elivisayo ukuba banikele ingqalelo ekhethekileyo kuphuhliso oluqhelekileyo lwethambo, kwaye balala ixesha elide ngokwentelekiso. Ukuba ibhedi ithambile kakhulu umzimba uzika ngokukhawuleza, ngokuqinisekileyo uya kukhokelela ekugobeni komqolo kakhulu; Ngakolunye uhlangothi, umgangatho webhedi kwaye uya kwenza i-musculoskeletal idandatheke kakhulu, kumzimba. Ke kubantwana abakwishumi elivisayo banokungena lula kubuthongo obungatshintshiyo, baphucule ukusebenza kakuhle kokulala, baqinisekise ukukhula okusempilweni kwethambo, bafuna umatrasi okumgangatho ophezulu. Ngaphandle koko, ngumsebenzi weofisi. Ukusebenzisa ubuthongo ngokukhawuleza ukukhulula ukudinwa kosuku, lo ngumsebenzi ngamnye weofisi yimfuno engxamisekileyo yokusombulula ingxaki. Umatrasi okhululekileyo, unokubuyisela ngempumelelo amandla ngexesha lokulala, ukuze kuncitshiswe ukuphindaphindeka kwezifo, ukwenza abasebenzi yonke imihla babe nempilo kwaye babe namandla. * * yindlela yokukhetha umatrasi kubantu abadala. Abantu abadala abakwazi ukulala i-hammock - — Impembelelo yokuqala kukujikeleza kwegazi, ngenxa yokuba umzimba womntu kunye nommandla woqhagamshelwano lomphezulu webhedi inkulu, indawo ekhutshiweyo nayo iyanda ngexesha elifanayo umzimba womntu, awuhambisani nokujikeleza kwegazi lomzimba, kulula ukubangela intlungu emva, ubuthathaka belungu. Nangona ungadibanisi nebhedi, kwelinye icala, amalungu izihlunu umzimba ekhululekile, kodwa esinqeni kunye ukucinezelwa kwezihlunu umva, lula ukunyusa ubunzima izihlunu lumbar, spondylosis wesibeleko, hyperplasia ithambo kunye nezinye izifo. Kwaye ukulala kwi-hammock, abantu abadala bajika ubunzima