Abaninzi banomdla wokwazi ukuba yiliphi icala lokulala kangcono, ukuze ubusuku bubuyiselwe ngokusemgangathweni, kwaye kusasa umntu unokuziva ehlaziyekile kwaye ephumle. Iingcamango zengcali kule ngxaki ziyahluka. Xa besinika iingcomo zabo, baqwalasela izinto ezahlukeneyo.
Eyona ndlela ifanelekileyo yokulala
Akunakwenzeka ukunika impendulo engabonakaliyo, kuba abantu bahlukeneyo beklasi kunye nesisindo somgangatho. Yiyiphi enye into efanelekile, enye iya kugxininiswa kwaye ibangele ukuphazamiseka okukhulu. Nangona kunjalo, iingcali ziyavuma ukuba ukulungeleka okufanelekileyo kokulala kungomnye umntu afikelela kwisigaba sesigaba sokukhawuleza. Kule nqanaba, amaphupha ayenziwe. Nangona zonke izigaba zokulala zibaluleke kakhulu, ngokukhawuleza kubaluleke kakhulu. Kukholelwa ukuba ngeli nqanaba kukho ukubuyiselwa komzimba kunye nokugcinwa kwazo zonke iinkcukacha ezifunyenweyo kwimemori yosuku.
Ukukhetha izikhundla zokulala ezikhululekile kubaluleke kakhulu, kuba isigaba esingafanelekanga siphumelele kwimiphumo embi kakhulu. Ngokusoloko kusasa, umntu uvakalelwa kukuba ubuthathaka kunye nexhala ngeentloko. Awukwazi ukushiya izinto. Kufuneka ukuba ukhethe izikhundla ezifanelekileyo zokulala. Ukuba oko akukwenziwanga, imiphumo ingaba nzima. Ukungabi nqola kokulala kubangelwa ukuvela kwezi ngxaki:
- ukulahlekelwa kwememori;
- ukuphuhliswa kwezifo ezikhoyo;
- ukuguga kwangaphambili kwesikhumba;
- buthathaka;
- khuliswa;
- ukuphuhliswa kwezifo zenhliziyo ;
- ukwehla kwinqweno yesondo.
Ngakuphi na icala kufuneka ulale kwaye kutheni?
Izithuba ziyahluka. Ukugqiba kwicala lokulala, kubalulekile ukugxila kwiimvakalelo umntu azifumana emva kokulala, kunye nemeko yempilo yakhe. Abanye abantu basebenzise ukuvala isisu. Oku kuhamba kakuhle kulungile kwabo bahluphekayo. Nangona kunjalo, ngokweengcali ze-somnologists, esi sikhundla somzimba ngexesha lokulala asona khetho. Unemiphumo emininzi, nantsi ezinye zazo:
- Kule ndawo, loo mntu uyakhupha umlenze ngokuzenzekelayo, ukuwuguqa emadolweni. Ngenxa yoko, izihlunu zithintela. Umthwalo kule ndawo uvavanywa kunye nomgudu. Ukulala esiswini kungakhokelela kwiingxaki ezinzulu ekusebenzeni kwenkqubo ye-musculoskelet.
- Ukongezelela, oku kufakwa kubandakanya ukujika intloko kwicala. Ngenxa yoko, intamo iyaphela xa ilele. Ukuba uhlala ulala kwisisu sakho, ngexesha elide lingabangela iingxaki ngeempahla zengqondo.
- Ngenxa yokuba ubuso budibene nomlotha, ulusu luyakululwa. Oku kubangele ukuba kuya kuba nemibimbi emininzi.
Ezinye zisetyenziselwa ukulala emhlane. Esi sikhundla sithathwa njengekhuselekile kwaye siphumelele ngokuphumla okuqhelekileyo. Ngephupha elinjalo, umgudu, izihlunu, amanxeba aphumle, ngoko umzimba uphindwe ngokugqibeleleyo. Nangona kunjalo, esi sikhundla sinqatshelwe:
- Kule meko, umntu akanako ukulala kulabo bafumana iingxaki zokuphefumla okanye bahlala bexhamla .
- Ngenxa yoxinzelelo oluqinileyo kwimithonjeni nemithambo yegazi, awukwazi ukulala emva kwakho ngexesha lokukhulelwa (kwisiqingatha sokuqala, esi sikhundla sisamkeleka).
- Ukukhuphela umngcipheko wokuyeka ukuphefumla, ukucaphukisa ngomhlanza, umntu onxilisayo ulungelwe ukulala emhlane.
Ukugqiba malunga nawaphi na icala ofuna ukulala, kufuneka uqikelele iingeniso kunye neempembelelo zaloo nto. Inyaniso enomdla kukuba le ndawo yomzimba ikhethwa ngabantu abangaphezu kwama-63%. Nangona kukho iipasipecies eziliqela zalolu hlobo:
- indawo "embryo";
- ecaleni ngeengalo ezishicilelweyo;
- ukuba "log" kunye njalo.
Ngakuphi na icala luncedo ukulala umzimba?
I-Somnologists ikholelwa ukuba inempilo kakhulu iphupha kwicala lasekhohlo. Esi sikhundla sinceda ukujamelana nezifo kwaye sichaphazela ngokupheleleyo umsebenzi wezitho zangaphakathi. Nangona kunjalo, ngaphambi kokugqiba isigqibo sokuba luphi uhlangothi lokulala bhetele kwimpilo, kufuneka uqikelele ukuba nokuba isikhundla se-physiologically esifanelekileyo somzimba asisoloko sikhuselekile. Kukho inani lamacala apho ukulala ngakwesobunxele kunqatshelwe.
Ngakuphi na icala kungcono ukulala ngentliziyo?
Ngenxa yezifo zentliziyo, ezi zinto ziyamkeleka:
- kwisisu - kule ndawo yomzimba imithwalo yegazi iminyanzeliswe, i-palpitation iyaba msinya, ukujikeleza kwegazi kuphazamiseka;
- kwicala lasekhohlo - i-heart muscle ifakwe.
Apha, kwicala lokulala ngokufanelekileyo kunye nezifo ezinjalo:
- emhlane emva kwentloko ephakanyisiwe;
- kwicala lasekunene.
Kuphi na icala lingcono ukulala ngesisu?
Ilungu langaphakathi lifumaneka kwisigxina sesisu esiselunxwemeni. Isahlulo sesithathu sisekunene. Umbuzo uvela ngokwemvelo: yiliphi icala elifanele lilale. I-Somnologists zikholelwa ukuba kunceda ngakumbi isisu ukuba silale kwicala lasekhohlo. Ukwazi ukuba yiliphi icala lokulala kakuhle ebusuku, unokukhawulezisa inkqubo yokuvelisa i-enzyme nokucwangcisa ukutya. Ukongezelela, esi sikhundla sichaphazela kakuhle umsebenzi wesibindi kunye ne-gallbladder.
Ngakuphi na icala kukulungele ukulala nokukhwaza?
Isikhundla esilungileyo somzimba ngexesha lokuphumla kuya kunceda ukulahla le ntliziyo engavumelekanga. Iingcali ziyazi ngapha nangapha ukuba zilale ngentshukumo. Xa kunika iingcebiso, ziqwalasela isakhiwo se-anatomiki kwinkqubo yokutya. Xa umntu elele kwicala lasekunene, kukho ukukhululwa kwe-asidi ekwandisiweyo, ngoko unokukwazi ukubona ukuba yiliphi icala ongenakulala ngalo. Isikhundla esiphakanyisiweyo sisecaleni lesobunxele.
Kuphi na icala lokulala kunye ne-reflux?
Ngaloo ntsholongwane, ijusi yesisu sinomlomo. Esi sifo sihamba kunye nokugquma, izwi elivakalayo, ukukhwabanisa okukrakra kunye ne-hiccough. Ukuze ukhulule imeko, kubalulekile ukwazi ukuba kwicala lokulala emva kokutya. Eyona nto ibalulekileyo yecala lasekhohlo. Ukongezelela, ungagxininisi i-system digestive system. Kucetyiswa ukuba isidlo sokugqibela sibe yintlanzi elula phambi kwexesha lokulala.
Liliphi icala elingcono ukulala kunye nokukhulelwa?
Kwi-trimester yokuqala, isidumbu somzimba asinandaba. Ukuqala ngeveki ye-12 yomama ozayo, kufuneka ubalekele ngephupha kungekhona isisu. I-trimester yesithathu ibeka izithintelo ezongezelelweyo kwi-posture ngexesha lokulala. Ngeli xesha, umfazi akanakulala ebusweni bakhe. Ngenxa yokuba ubunzima bomntwana bukhula ngokukhawuleza, umgudu, umgudu ongenawo umlomo kunye nolwazi olunzulu luye lwanyusa uxinzelelo. Ukulala emhlane kuphazamisa ukuhamba kwe-oksijini kwizitho kunye nezicubu, ezichaphazela kakubi imeko yomama kunye nosana oluzayo.
Iingcali ziyazi ukuba ziphi na icala lokulala. Bancoma ukuba abafazi bathande ubuthongo kwicala lasekhohlo. Esi sigxina somzimba asixubisi isibindi, siphucula inkqubo yokugaya, ukuhlenga i-lymphatic kunye nokujikeleza kwegazi. Abanye besetyhini abakhulelweyo, bazi ukuba naphi na icala lokulala kangcono, baziva bengakhululekile. Imithwalo encinci elithambileyo inceda ukunceda imeko. Kufuneka bafakwe phantsi kwamadolo, isisu.
Indlela yokulala ngokufanelekileyo ukuze ulale?
Into yokuqala kufuneka ufumane indawo efanelekileyo yokuzonwabisa. Ngamanye amagama, kuyimfuneko ukuqonda ngaphesheya kulungile ukulala. Nangona kunjalo, oku akunako ukulala okupheleleyo.
Indlela yokulala ngokufanelekileyo:
- Kubalulekile ukuphucula igumbi.
- Kubalulekile ukuphumla - oku kuya kunceda isilwanyana esahlukileyo.
- Awunakudla ngaphambi kokulala.
- I-mattress ifanele ibe yincinci.
- Kufuneka ukhethe umlotha olungileyo (intloko elulayo iya "yinkomfa", kwaye kunzima ukudala umva welilitye phantsi kwehlathi).
- Ubhinqa beelinen kunye neengubo zangaphantsi kufuneka zihlambuluke.
- Kunqweneleka ukuba igumbi lipholile (xa lishushu, kunzima ukulala).
- Igalelo elihle ekulala libonelelwa nge- aromatherapy .