Thenga umatilasi oshibhile, ulale ebusuku kakhulu bese ubeka umcamelo wakho: Kungani yonke into oyaziyo ngokulala ayilungile

Kule minyaka engu-30 edlule, ngichithe ukuphila kwami ngilala.
Kusukela ku-Beckham no-Cristiano Ronaldo kuya ku-Pendleton no-Laura Troot, bengilokhu ngifundisa izihlabani zezemidlalo ukuthi zingalala kanjani ngokugcwele.
Ngathola kukhulunywa kakhulu ngombhedo wokulala.
Imfihlo yokuvuka uphumule akukhona ukuthi uchitha malini kumatilasi, futhi ayikona ukuzama ukulala amahora ayisishiyagalombili ebusuku.
Eqinisweni, uma ngempela ufuna ukulala kahle ebusuku
Ubani ongekho? -
Isikhathi sokulahla ibhuku lemithetho bese uqala kabusha.
Iseluleko sami singase sizwakale siphambene nengqondo, kodwa zingcono kakhulu owake wazizwa. . .
Ungathengi umatilasi obiza kakhulu. Okokuqala okufanele imboni yokulala ikwazi ukuthi kunemithethonqubo encane kakhulu.
Noma ubani angabeka ilebula \"udokotela wamathambo\" phezu kombhede
Akudingekile ukuba babe odokotela bamathambo, futhi akudingeki ukuthi bafake omatilasi ezivivinyweni eziningi.
Umkhiqizi angenza iziphethu zibe zincane ukuze bakwazi ukubeka i-2,000 kumatilasi ukushaya i-1,500-
Omatilasi basentwasahlobo abakhangiswa izimbangi zabo, kodwa lokhu akuwona neze umbhede ongcono.
Izitolo zokulala zingathengisa omatilasi abangu-2,000
Ungakanani umatilasi wasentwasahlobo e-King-
Usayizi ku-double mncane kakhulu.
Ngakho-ke ungathengi umatilasi ngenxa yelebula elikumatilasi.
Ithegi yentengo ifakiwe.
Akuwenzi umqondo ukuchitha izinkulungwane kumatilasi angalungile. Futhi abantu bayakwenza.
Abakhiqizi bathi omatilasi babo bazohlala iminyaka eyishumi, ngakho abantu bathi bangathenga i-1,500 noma ngaphezulu nge-150 kuphela ngonyaka.
Kodwa eminyakeni eyishumi kamuva, akuwona nje umatilasi ogcwele amabala, izinwele namangqamuzana esikhumba esifile, kodwa uzokwehlisa isithunzi kungakhathaliseki ukuthi wawuqine kangakanani futhi uqine kangakanani ekuqaleni.
Kungcono ukuthenga umatilasi ofanelana nawe ngama-200 noma angu-300 kuphela bese uwushintsha kaningi.
Thatha isithombe ozishuthe sona embhedeni wazi kanjani ukuthi yimuphi umatilasi ongowakho?
Indawo yokulala kuphela engiyincomayo iseceleni kwakho-
Lokhu kungcono kakhulu kokulungiswa kokuma, futhi cishe ngeke uhone futhi Zivuse wena noma umlingani wakho.
Ngiphakamisa ukuthi ulale ohlangothini lwakho olungajwayelekile -
Ayisetshenziswa kakhulu ngakho-ke ayizwela kakhulu. Ngakho-ke kulungile-
Lala ngesandla sobunxele futhi ngokuphambene nalokho.
Lokhu kugcina ingqondo ijabule ngoba amandla akho alungele ukukuvikela.
Ukuze uthole indawo engcono kakhulu, gcina ukuma okuhle okuqondile bese ugoqa izingalo zakho ngobumnene.
Gobisa amadolo akho endaweni enethezekile futhi elinganiselayo.
Lena indawo yakho yengane.
Zungezisa umzimba ohlangothini ikota futhi uzoba sesimweni esihle kakhulu se-fetus.
Lala manje futhi uzame lokhu.
Hlala kulesi sikhundla kumatilasi owuhlolile futhi ulale kokungewona owakho
Ngqo kuhlangothi olubusayo olungaphezulu komatilasi (awekho amashidi nemicamelo ).
Uma kukulingana nawe, kufanele kwakhiwe umugqa oqondile womgogodla wakho, intamo nekhanda.
Ukuze uhlole lokhu, thatha isithombe ozishuthe sona noma cela omunye umuntu athathe isithombe sekhanda lakho ngokuhlobene nangaphezulu komatilasi.
Uma uma ikhanda, intamo nomgogodla kuhambisana, kukhona igebe elicacile elingu-6 cm noma ngaphezulu phakathi kwekhanda lakho nomatilasi, ikhanda lakho lidinga ukuwela phezulu futhi umatilasi uqine kakhulu.
Uma izinqe zakho ziwela kumatilasi futhi zingaqondani futhi ikhanda lakho liphakanyiswe umatilasi, kusho ukuthi lithambile kakhulu.
Uma usuwutholile umatilasi ophelele, umcamelo wakho uphelelwa amandla.
Kodwa lokhu kuwumkhuba onzima kakhulu ukuwuhlakulela.
Lapho umatilasi uboshwe kakhulu ngesikhathi sangempela, sisebenzisa umcamelo ukuze sivale igebe phakathi kwekhanda nendawo.
Lapho omatilasi bethambe kakhulu, baqhubekisela amakhanda ethu phambili, okubangela inkinga yokuma.
Uma ulala ngemicamelo emibili noma ngaphezulu, kungenzeka unomatilasi onamandla kakhulu noma uzozibuthela izinkinga.
Uma kufanele ube nomcamelo, onomcamelo okhanyayo, kumatilasi kwesokudla, uzokucindezela ukuze uvumelane nawe.
Ukushintsha umcamelo oshibhile ophansi we-polyester njalo (ngonyaka ngamunye) kungcono kunokushintsha i-"orthopedic brace" yentamo ebizayo.
Izingubo zakho zokulala kufanele zibe yi-hypoallergenic, kungakhathaliseki ukuthi uyalwa noma cha.
Ama-Allergens angaphazamisa ukuphefumula ebusuku, okwenza kube nzima ukuphefumula ngamakhala.
Uma uphefumula ngomlomo wakho, maningi amathuba okuthi uhone noma womise umlomo wakho, okuzophazamisa ukulala kwakho.
Izingubo zakho zokulala zidinga umoya ukuze uhlale upholile ngaphansi kwesembozo sombhede.
Ngikholelwa nakumashidi amasha nahlanzekile.
Akuyona isayensi. kungokwengqondo.
Umbhede wawufresh futhi unethezekile.
Lapho ngisebenza neqembu laseBrithani lamabhayisikili, ngigcizelela ukuthi ngifake amaphepha amasha njalo ebusuku.
Ngenxa yalokhu, abantu
Izinto ezenziwe zingcono.
I-Nanotechnology ingaletha ubukhulu bemicu engxenyeni yanoma imuphi umkhiqizo wemvelo, ngakho-ke ukuphefumula kanye nesivinini sokoma akunqobeki, okusho ukuthi maningi amathuba okuba uwashe futhi womise okokulala kaningi.
Uma ungakhululekile ngalokhu noma kungenakwenzeka ngaphandle kwekotini yakho yaseGibhithe, hamba uthenge cishe u-300 womugqa, ozokunikeza ukuphefumula kwemvelo okungcono kakhulu.
Ukuqala ukulala ngezikhathi ezithile, hhayi imizuzu ngehora, ubude besikhathi umuntu asidingayo ukuze adlule esigabeni sokulala esakha umjikelezo ngaphansi kwezimo zomtholampilo, okuhlanganisa ukulala okulula nokujulile.
Inani lokulala okulula nokujulile esikutholayo liyahlukahluka kuye ngomjikelezo, kodwa ngokufanelekile sizochitha ubusuku embhedeni futhi sishintshe kahle sisuka komunye umjikelezo siye komunye, kumodi yokulala-ukuvuka-ukulala-ukuvuka, ukulala kancane kancane kuze kube yilapho sivuka ekuseni.
Lesi isihluthulelo sokuthola ikhwalithi efanele yokulala: konke ukulala okulula nokujulile esikudingayo ochungechungeni lwemijikelezo futhi kuzwakala njengobusuku obude nobuqhubekayo.
Ngeshwa, uma singalali kahle futhi siqhubeka nokuvuka ngaphambi kokuba silale ubuthongo obukhulu, akunandaba ukuthi silala kangakanani --
Asizange sizuze ngokugcwele kukho.
Iqala ngemijikelezo emihlanu ngobusuku ngabunye-lokho amahora ayisikhombisa nesigamu.
Thola ukuthi udinga nini ukuvuka (emhlabeni okahle, uvuka ngesikhathi esifanayo nsuku zonke, ngoba usebenza kahle kakhulu lapho umzimba wakho unesigqi) futhi ngo-90-
Umjikelezo weminithi wokunquma ukuthi kufanele ulale nini.
Uma ukhetha 7
Ngo-30 ekuseni njengesikhathi sakho sokuvuka, kufanele ulale ngaphambi kwamabili, okusho ukuthi uzigoqe futhi uphumule emizuzwini engu-15 edlule --
Noma ngabe kukuthatha isikhathi esingakanani ukuthi ulale.
Zama imijikelezo emihlanu futhi ubone ukuthi uzizwa kanjani ezinsukwini eziyisikhombisa.
Uma lesi sikhathi siside kakhulu, yehla uye kweyisine. Akwanele? Hamba ufike kweyisithupha.
Uzokwazi ngoba kufanele uzizwe uphumule kakhulu uma usujwayele.
Ingxenye yesizathu esenza abantu bangalali kahle ingoba bamatasa kakhulu ngokulala amahora ayisishiyagalombili ebusuku.
Kodwa uma uqala ukucabanga ngomjikelezo wamahora ngesonto esikhundleni sobusuku, kuthatha ukucindezeleka okuncane.
Ngakho-ke, umgomo womuntu odinga imijikelezo emihlanu ngobusuku imijikelezo engama-35 ngesonto.
Kungazelelwe, ubusuku obubi kubantu abangu-7 abubonakali bubi kakhulu.
Lokhu akuyona i-alor-
Akukho ngaphezu kwamahora angu-8 ubusuku ngabunye
Kubantu abajwayelekile, imijikelezo engama-35 ngesonto ilungile;
28 (amahora angu-6 ebusuku) kuya ku-30.
Into kuphela engingayiphakamisa ukugwema ukuba nemijikelezo emincane kunokufaneleka kwakho ubusuku obuthathu obulandelanayo. SNORING?
Bopha umlomo wakho futhi ungase ukuthathe kalula ukuphefumula, kodwa uma sifuna ukulala singaphazamiseki phakathi nomjikelezo wokulala, kubalulekile ukulungisa ukuphefumula lapho silele.
Izifo ezijwayelekile ezifana nokuhona kanye ne-apnea-
Kulokhu, isiguli siyayeka ukuphefumula ngokuphindaphindiwe ebusuku, futhi ukukhanya okuxwayisa komoya-mpilo kobuchopho kuyabavusa njalo, okungase kuphazamise kakhulu ukulala.
Zombili lezi zimo zingaphefumula ngomlomo kunokuphefumula ngamakhala.
Iphiko lekhala elingakwesokudla likhulisa umgudu wamakhala futhi likhuthaze ukuphefumula kwamakhala.
Omunye uchwepheshe wokuphefumula engimaziyo waze waphakamisa ukuthi uvale umlomo wakho ngetheyiphu yezokwelapha ekhanyayo, ye-hypoallergenic ephoqa umzimba wakho ukuba uphefumule ngamakhala akho ebusuku.
Uthe ngesikhathi esebenzisa le ndlela, izinga lakhe lokulala laba ngcono ngendlela engenakulinganiswa.
Udinga ukuzilolonga, kodwa kuphephile ngempela.
Ngeke uphefumule ngesikhathi ulele, okungasiza. PRIORITISE PRE-SLEEP AND POST-
Ukulala akusona isikhathi sokulala nje kuphela, kodwa futhi kuyimizuzu engama-90 nhlangothi zombili ngenxa yengaphambili nangemuva.
Imikhuba yokulala ithinta ngokuqondile izinga lakho lokulala kanye nosuku lokuvuka.
Isibonelo, uma ngihlela ukulala ngehora leshumi nanye ezimpondweni P. M. , ngizoqala ukulungiselela ngo-9. 30pm.
Ngingathola ukudla okulula uma ngisalambile.
Ngiphuza isiphuzo sami sokugcina ebusuku ukuze ngingavuki ngomile.
Ngiya endlini encane ukuze ngingavuki phakathi kwamabili ngidinga indlu yokugezela.
Ngicisha ubuchwepheshe, ngicime izibani, ngigeze, ngilungise kahle, ngibhale phansi imicabango yosuku, ngihlanze idekhi ukuze uma ngilala, ngingalali ngiphapheme futhi ngicabange. Uma ngaphambili-
Ukulala ukulungiselela ikhwalithi engcono kakhulu yokulala
Ukulala kuwukuqinisekisa ukuthi umsebenzi nesikhathi sokulala esilandelayo akumoshi.
Qala ngokufaka ukukhanya okuningi ngangokunokwenzeka ekamelweni lakho ukuze usize ukuqala iwashi lakho lebhayoloji.
Iba nesidlo sasekuseni esikhulu ukuze uthokozise umzimba wakho futhi uma ukwenza manje yisikhathi esihle sokukwenza.
Uma kungenjalo, vumela ubuchopho bakho busebenze kahle ngokulalela umsakazo noma i-podcast, kodwa uma usuvukile, zama ukungahloli ama-imeyili nezikhumbuzi efonini yakho.
Amazinga akho e-hormone
Amahomoni okucindezeleka
Vuka ufike ezingeni eliphezulu kakhulu maduzane, awudingi ukuwenza abe phezulu, ngakho-ke phakathi nemizuzu engu-90 yokuvuka, kodwa okungenani imizuzu engu-15, zama ukungenzi ubuchwepheshe bubonakale busesimweni esifanele.
Ungasheshi ulale ngoba impilo yakho ayilungile, ngisho noma uvuka ngesikhathi esifanayo nsuku zonke.
Isidlo sakusihlwa, isitimela sekwephuzile, nanoma yini enye ingasho ukuthi awukwazi ukulala ngesikhathi sokulala esihleliwe saphakathi kwamabili.
Uma usagcwele, qeda uhambo noma ungaluvali, lala ngo-12.
30 ngeke ikuvumele ulale kangcono.
Kuzwakala kuxakile, kepha empeleni, nge-pre-
Umcimbi wokulala, vumela isikhathi sakho sokulala ngemva kwemizuzu engu-90 kunokujwayelekile, ngo-1.
Ngakho weqe umjikelezo wokuqala wokulala ngokuphelele.
Uma kuqhathaniswa nemijikelezo emihlanu emibi, uzozizwa sengathi unokuphumula okwengeziwe emijikelezweni emine ehloniphekile.
U-Claire Coleman uguqulelwe ebuthongweni: Inganekwane yamahora angu-8, amandla okulala. . .
Uhlelo olusha lwe-Nick litterhails (I-Penguin Life, iminyaka engu-9 ubudala) lokushaja kabusha umzimba nengqondo yakho. 99).
Oda ikhophi ngo-£ 7
99 (20 fold), iya esitolo sama-oda wemeyili. co.
Uk noma ushayele ku-0844 571 0640.
Ama-oda angaphezulu kuka-£15 futhi P & P imahhala.
Isebenza kuze kube ngu-Okthoba 17, 2016