Ngokomyinge, umntu ulele malunga neentsuku ezingama-9,000 okanye iiyure ezingama-210,000 ebomini bonke, kwaye eneneni bayenza iphosakele. Kuyavela ukuba kukho indlela echanekileyo nengachanekanga yokulala, kwaye ulale "kwi-pose" engalunganga "inokubangela zonke iintlobo zentlungu-ukusuka esinqeni ukuya entanyeni.
Makhe sinike imizekelo yeziBone ezisi-7 ezininzi ezibangelwa kukulala kwindawo engalunganga, kunye neengcebiso ngendlela efanelekileyo yokulala.
1. Intlungu esezantsi ngasemva
Ukuba uvuka ekuseni kwaye awukwazi ukuphuma ebhedini ngenxa yentlungu emazantsi emqolo, inokubangelwa sisiphi isikhundla endililele ubusuku bonke.
I-verits yokuqala inikezelwa kukufumana umatrasi oqinileyo ongakhawulezi, ngemithombo eqinileyo. Emva koko kuya kufuneka ukhethe i-pose ebize i-gener yendalo yomqolo. Ukuba intlungu yomelele kakhulu, ungazama ukulala kumqolo wakho nge-roller phantsi kweflethi kunye nomqamelo phantsi kwamadolo. Enye indlela yokulala ecaleni, qaphela amadolo. Xa indoda ilala ecaleni kwakhe, unokuzama nokubeka umqamelo phakathi kwamadolo akhe.
Eyona pose imbi kakhulu kwintlungu yasemva liphupha esiswini. Ewe kunjalo, ukuba umntu usetyenziselwa ukulala ngoko, lo mkhwa uya kuba nzima ukuyisusa kuyo, kodwa kufanelekile.
2. Intlungu entanyeni
Ukuba ekuseni kunzima ukuguqula intloko yakho ngenxa yentlungu entanyeni, iiposti ezimbini eziphezulu zokulala - ngasemva okanye ecaleni.
Nangona kunjalo, kukho iphazamiso apha-ubuncinci, kuya kufuneka ukhethe umqamelo olungileyo. I-pilmer pilmer ehambelana nemo yentamo ilungele kakhulu. Ukongeza, unokuzama umqamelo wegwebu kunye nenkumbulo yobume ehambelana nobume bentamo nasemva.
Ewe kunjalo, le yinto nganye nganye. Bambalwa abantu abafuna ukusebenzisa umqamelo, obungaphezulu kakhulu okanye bunzima, kuba kwangaxeshanye kuya kufuneka ubeke intloko kunye nentamo kwi-pilmer kwi-pilmer kunye "namandla" abuhlungu.
3. Ukubetha kwentliziyo okanye i-acid Reflux
Ukuba ulala kwisikhundla esingalunganga, i-gastric acid inokufika kwi-esophagus, ibangela ukubambatha okuphosayo. Esona sithuba sibi sokulala esinokubangela i-acid Reflux - ngasemva, isisu okanye icala lasekunene.
Ezo. Kulula ukugqiba kwelokuba ukulala kungcono kwicala lasekhohlo ukuphepha ukubukela ubushushu. Eli "qhinga" lisebenza, kuba xa umntu elele kwicala lasekhohlo, indawo yecandelo lesisu kunye ne-esophagus ingaphezulu kwenqanaba le-gestric acid. Oku kuthintela i-gastric acid kwi-esophagus, enokubangela ukuba isuke, i-reallux kunye nengxaki.
4. Ukungena kunye ne-apnea ephupheni
Mhlawumbi andimthandi nabani na xa iqabane litshayele ephupheni ubusuku bonke. Kunye ne-alnea kwaye zinokuba sisisongelo esibalulekileyo ebomini.
Ukuba uvuka ngobusuku obunye (oko akunamsebenzi, wavusa njengokugqobhoza, indoda yalala, okanye ithe tyaba) ixesha elide, kwaye iya kukhokelela Ukuhlala nokukhathalela emini.
Ukuqhutywa kunye ne-apnea ephupheni, njengommiselo, obangelwa kukuwa kwephecana lokuphefumla, elikhokelela ekuyekeni. Ukulala ecaleni okanye esiswini kunokunceda ukugcina iphecana lokuphefumla ukuze livule kwaye linciphise amathuba okwenzeka kwe-Snoring kunye nokukhanya kwe-apnea.
Nangona kunjalo, ukulala esiswini kuyingozi kumqolo ongezantsi, kufanelekile ukuzama ekuqaleni, nokuba ingxaki ayizukusombulula ukulala ecaleni.
5. I-Wrinkles
Liphupha elibi kuye nawuphi na umntu obhinqileyo - vuka, nyusela intloko yakho ukusuka kumqamelo kwaye ubone imigca kunye nezibambisi ezihlathini. Ngokufanayo kuthiwa "Wrinkles emva kokulala", kwaye izifundo zibonakalise ukuba zinokubonakala kwibunzi elikufutshane nemilebe nakwisihlalo.
I-wrinkles emva kokulala ivele njengesiphumo sokulala esiswini okanye ecaleni, kuba ubuso bugqwetha ngokungathandabuzekiyo. Ukuthintela ukugqwetha okufanayo, ungazama ukulala emqolo.
6. Intlungu egxalabeni
Ngokuqinisekileyo, uninzi luvuka ngentlungu yasendle egxalabeni, eyayingenakwenzeka ukuba ihambe. Ewe kunjalo, kulula ukugxeka umsebenzi ophelileyo izolo ebusuku, kodwa kunokubangela ukuba isizathu sokwenyani liphupha kwi-pose engalunganga.Ngokukodwa, ukuba umntu ulele ecaleni, ubunzima bomzimba wakhe okanye intloko egxalabeni kudala umthwalo omkhulu egxalabeni, ebangela ukuvuvukala kunye nokuqina.
Ukuba uqengqeleka kwelinye icala, emva koko ixesha elinye igxalaba linokugula. Isisombululo esilula kukulala ngasemva.
7. Intlungu yomhlathi
Ukuba umntu ukhe wavuka kwaye ungasiqondi isizathu sokuba umhlathi wehlathi, unokuba uwele amazinyo, okanye ulele ubusuku bonke, exhome kwinto enzima.
Ukuba umntu uwela amazinyo akhe, kufuneka aqhagamshelane nogqirha wamazinyo ukuze enze i-Cape okhusela amazinyo. Ngayiphi na imeko, ukulala ecaleni kunoxinzelelo olongezelelekileyo kumalungu omhla wemihlathi nomhlanga ngokwalo. Kwaye kwakhona, isigqibo kukulala ngasemva.
Ke ...
Kulungile kwaye "ulungile" ukulala nzima. Ke ngoko, kuyimfuneko ukulandela nje ingcebiso enikezwe ngasentla kwaye ujonge ukuba iya kunceda ukuphepha iingozi ezinganyangekiyo ezinxulumene nokulala kwi-pose engalunganga.