Ukuba sibuza abantu ukuba bathanda ukulala njani, mhlawumbi siya kufumana impendulo eyahlukileyo kancinane kumntu ngamnye. Abanye bathanda ukulala ngecala, bawole umqamelo, ngelixa abanye bekhetha ukuhlala emqolo ubusuku bonke. Kwaye unokwazi umntu okanye ababini abathanda ukulala ngezisu zabo.
Sonke sinendawo yethu esiyithandayo, kwaye ngokuchasene nenkolelo eyaziwayo, akukho ndlela "egqibeleleyo" yokulala. Oko kuthethiweyo, kukho izikhundla ezingcono nezimbi zokuphumla okugqibeleleyo. Kwaye ngelishwa kubalali besisu, esi sikhundla kufuneka sibe sisigqibo sokugqibela. Kodwa kutheni ukulala ngesisu kubi kangaka?
Nangona esi sikhundla sinokunciphisa ukurhona kunye ne-apnea yokulala, ikwarhafisa emqolo nasentanyeni. Oko kunokukhokelela ekungalali kakuhle kunye nokungakhululeki imini yonke. Kwimeko yabasetyhini abakhulelweyo, ukunakekelwa okukhethekileyo kufuneka kuthathwe kunye nendawo yokulala ukuze kungabangela iingxaki. Umbono nje wokulala ngesisu uyahlekisa emva kokukhulelwa, kodwa kufuneka uthintelwe kwasekuqaleni. Obo bunzima bongezelelweyo malunga nesisu buya kwandisa ukutsalwa komqolo. Ukongezelela, umntwana uya kuba nesithuba esingaphezulu ukuba akanyanzelwanga ukuba angene phakathi kwekholomu kunye ne-mattress.
Iingozi zokulala ngesisu
Kukho iingxaki ezininzi ze-muscular ezibonakala kubantu abakhetha ukuphumla ngesisu sabo. Abantu abaninzi abalala ngesisu bafumana uhlobo oluthile lweentlungu. Nokuba isentanyeni, ngasemva, okanye kumalungu, le ntlungu inokuchaphazela ukuba zingaphi iiyure olala ngazo. Iintlungu ezininzi zithetha ukuba kunokwenzeka ukuba sivuke ebusuku kwaye sizive siphumla kancinci kusasa.
Okulandelayo siza kufumana imiphumo ephambili yale posture, kwaye inokuchaphazela ukuphumla kwansuku zonke.
ubunzima bentamo
Ukulala ngesisu yeyona ndawo imbi kakhulu yokulala, ngokutsho kweengcali ezininzi. Kwaye kungenxa yokuba ihlala ibangela iintlungu ezincinci okanye ezininzi, ngakumbi entanyeni. Le pose ibeka uxinzelelo emqolo kunye nomqolo. Oku kungenxa yokuba ubukhulu bobunzima buphakathi komzimba. Oku kwenza kube nzima ukugcina indawo engathathi hlangothi yomqolo xa silala.
Uxinzelelo kumqolo kwandisa uxinzelelo kwamanye amalungu omzimba. Kwakhona, ekubeni ikholamu yomgogodla ingumjelo wemithambo-luvo, i uxinzelelo lomqolo kunokubangela intlungu phantse kuwo onke amalungu omzimba. Kwakhona sinokufumana ukuntlontyela kunye nokuba ndindisholo, ngokungathi kukho iindawo “eziye zalala”.
Ngokuqhelekileyo, xa abantu belele ngezisu zabo, intamo iphakama kakhulu. Kwakhona, iya kujijeka kwicala elinye ubusuku bonke. Ngenxa yoko, abaninzi bafumana intlungu yentamo kusasa emva kokulala kwizisu zabo.
Intlungu yeLumbar
Iintlungu ezisezantsi zomqolo yenye ingxaki eqhelekileyo phakathi kwabalele isisu. Ukulala ngesisu solula intamo yakho kunye nomqolo, ukubeka uxinzelelo olongezelelweyo kumalungu akho omqolo kunye nomqolo ophantsi. Kwaye xa ulala ngesisu sakho, kulucelomngeni ukugcina umqolo wakho ulungelelaniswe kakuhle.
Nangona oku kungabangela intlungu okanye uxinzelelo emva kobusuku okanye ezimbini, ukulala ngesisu sakho rhoqo kunokukhokelela ekungakhululeki kwexesha elide okanye intlungu. Kwaye ukuxinzelela amalungu abuthathaka kumqolo wakho nako kunokuphazamisa ukuhamba, okwenza kube nzima ukuhlala ngokuma okuhle okanye ukwenza imisebenzi yemihla ngemihla.
isenza sishukume
Abantu abalala ngezisu ngokuqhelekileyo ngabona bashukumayo kakhulu ebusuku. Ukulala ngesisu sakho kucinezela intamo kunye namalungu angasemva. Kwaye inokwenza ukuba iingalo zibe ndindisholo, kuthathelwa ingqalelo ukuba zihlala phantsi kobunzima bomzimba.
Ngenxa yokungakhululeki kwesi sikhundla kunokubangela, abantu abalele ngesisu bathanda ukuhamba okanye ukuphosa rhoqo ubusuku bonke, okukhokelela ekuphazamisekeni kokulala. Kwaye ukungabikho kokulala okusemgangathweni kudibaniswa nazo zonke iintlobo zemiphumo emibi yempilo, kuquka ukugqithisa kunye nokuba noxinzelelo lwegazi oluphezulu.
yenza i-acid reflux ibe mandundu
Nayiphi na indawo yokulala emcaba inokwenza ukuba iimpawu ze-asidi ze-asidi zibe zibi nakakhulu, kwaye oko kubandakanya ukulala ngesisu sakho. Xa simile okanye sihleli, umxhuzulane unceda ukuthintela iasidi yesisu ukuba inyuke emqaleni. Kodwa xa silele ebhedini, umxhuzulane awukho ukunceda, okwenza kube lula ukuba iasidi iphakame kwaye iphazamise ubuthongo.
Kwakhona, nokuba asinazo iingxaki ze-acid reflux, ukulala ngesisu ngesisu esigcweleyo kunokubangela iingxaki zokwetyisa. Isikhundla esihle kakhulu sokulala ngakwesobunxele, kwifom ye-fetus, ukuvumela umgodi wesisu ukuba ungacinezeli.
Imingcipheko ekukhulelweni
Ngexesha le-trimester yokuqala yokukhulelwa, kunokwenzeka ukuqhubeka nokulala ngokukhululekile kwindawo yethu yokulala eqhelekileyo. Nangona kunjalo, njengoko isisu sikhula, ukulala ngesisu sakho kunokungakhululeki. Oku kuphazamiseka kunokuphazamisa ubuthongo. Ekuhambeni kwexesha, ukungalali kakuhle kungakhokelela ekubeni umntu aphuthelwe. Kwaye ukungabikho kokulala ngexesha lokukhulelwa kunokunyusa umngcipheko wokubeleka kwangaphambi kwexesha, ukusetyenzwa ixesha elide kunye nentlungu, kunye nokudandatheka emva kokubeleka.
Esikhundleni sokulala ngesisu sakho, oogqirha batusa ukuba abafazi abakhulelweyo balale ngakwesobunxele. Esi sikhundla sigcina uxinzelelo kwisibindi kunye nomthambo othwala igazi ukusuka emilenzeni ukuya entliziyweni. Ikwaphucula ukuhamba kwegazi kwi-fetus, isibeleko, kunye nezintso. Ukusetyenziswa kwe-a umqamelo wokukhulelwa ukuxhasa isisu kunye ne-cushion imilenze ingenza ukulala ngecala lakho kukhululeke ngakumbi.
Iindlela ezizezinye kunye neengcebiso
Akukho ndawo yokulala egqibeleleyo. Kodwa ukulala ngesisu ngokuqinisekileyo kubi kakhulu. Ibangela ukungonwabi kakhulu ngexesha nasemva kokulala kwaye kunokubangela iingxaki zokuhamba ngokubambisana kwixesha elizayo. Nangona bengabaninzi abantu abaleleyo ubuso busondele ubusuku bonke, yeyona ndawo ilungileyo yokulala. Inokuba yingxaki kancinane kubantu abaneziqendu zokurhona, njengoko esi sikhundla sinokwenza ukuphefumla kube nzima (abarholiyo balale kakuhle kwicala labo). Kodwa ngokuqinisekileyo yeyona nto ilungileyo kumalungu kunye nokulungelelaniswa.
Ngelishwa, ukuziqeqeshela ukulala kwindawo entsha akukho lula. Ingcali inokusinceda senze isicwangciso somntu siqu sokuphucula i-posture kunye nendawo yokulala. Kodwa uninzi lwamaqhinga aludli ngokunceda kakhulu. Oko kuthethiweyo, kukho iingcebiso ezinokunceda ukwenza ukulala ngesisu sakho kube lula.
- lahla umqamelo. Kunconywa ukuba ulale kunye nomqamelo olula kakhulu phantsi kwentloko okanye akukho nanye. Oku kubuyisela intloko emgceni kunye nomqolo, ukukhulula uxinzelelo oluthile entanyeni nasemva.
- Ukunyusa i-pelvis. Ukubeka umqamelo omncinci phantsi kwe-pelvis yakho lelinye icebiso elinokongeza intuthuzelo. Oku kunokunceda ukulungisa i-arched arched lower back, ukulungelelanisa i-lumbar spine kunye nomqolo ophakathi nangaphezulu.
- yolula kusasa. Imizuzu embalwa yokwelula iya kunceda ukubuyisela umzimba kukulungelelaniswa kwaye uqinise ngobumnene imisipha exhasayo. Kufuneka siqinisekise ukufudumala ngentshukumo encinci ngaphambi kokuba sisolule, kwaye siyenze ilula.
- Tyala imali kumatrasi aqine ngakumbi. Owona matrasi ungcono kwabalala ngesisu ngulowo uqina ngakumbi, onexabiso elifanelekileyo lokuthomalalisa iindawo zoxinzelelo olukhulu. Lo ngumandlalo jikelele onomlinganiselo wokuqina ophakathi ukuya koqinile, ngokuxhomekeke kubunzima bomzimba kunye nokhetho lomntu. Abantu abalula banokukhetha umatrasi kwisiphelo esithambileyo soluhlu, ngelixa abantu abanzima bethanda ukulala ngcono kumatrasi oqinileyo.