I-Anatomy yegumbi lokulala eligqibeleleyo, ngokweeNgcali zokulala

Ingxaki yasekhaya eseMpilo yiphakheji yoNyango lweZindlu ezinikezelwe kwimpilo apho uhlala khona. Sithethile nabanyangi, oogqirha bezonyango, iingcali zokomelela komzimba, kunye nokunye ukubeka ndawonye iingcebiso kunye nezixhobo ezijolise kwezempilo- fumana ulwazi ngakumbi apha.

Ukulala ucoceko olomeleleyo kuthetha ukuzibandakanya kwiinkqubo ezikhuthaza ukungaguquguquki, okungaphazanyiswa. Kwaye UMichael J. Breus, Ph.D. ., ugqirha wezengqondo, uonozakuzaku IBhodi yaseMelika yamayeza okulala, kunye noMfo ka IAmerican Academy yamayeza okulala , ithi oko kubandakanya indlela oyila ngayo - kunye nento oyenzayo ngaphakathi - kwigumbi lakho lokulala. Ukulala ngumsebenzi wentsebenzo, njengokubaleka, kwaye ukuba uyabaleka izihlangu zakho ezintsha, ngegiya elungileyo kunye nomculo, uya kwenza ngcono, uyachaza. Kuyafana nokulala; ukuba unezixhobo ezifanelekileyo kunye nendawo efanelekileyo, uya kulala ngcono.

Ke musa ukwenza impazamo: Igumbi lakho lokulala linokuba nefuthe elikhulu kwindlela olala ngayo ebusuku. Ukudala indawo yokulala ezolileyo nenoxolo… ikunceda ukuba ulale nzulu, ubulunga obulunge ngakumbi esisilwela sonke, utsho ugqirha kunye nengcali yokulala eqinisekisiweyo. UAngela Holliday-Bell, MD . Kwaye [yenza] kube lula ukwenza utshintsho ukusuka ebuthongweni ukuya ekuvukeni.

Ngaba unomdla wokwazi ukuba zeziphi izinto eziyimfuneko kwimeko efanelekileyo yeZZZ? Ukusuka kwiingcebiso zokugcina izibane eziphazamisayo kwindawo ezipholileyo zokulala kunye nokunye, nantsi indlela iingcali ezithi ungadala ngayo igumbi lokulala elifanelekileyo ukuze ulale kamnandi ebusuku.

Ityala: Lana Kenney

Yigcine ikhululekile

Nokuba kukukhanya kwelanga okungena ngaphakathi kwiifestile zakho okanye ukukhanya okuluhlaza okwesibhakabhaka kwiscreen sakho se-smartphone, uGqirha Holliday-Bell uthi ukukhanya kakhulu kwigumbi lakho lokulala kunokubangela umonakalo kwishedyuli yakho yozela. Inxalenye yendlela imizimba yethu esilungiselela ngayo ukulala kukhupha i-melatonin, eyihomoni yendalo eveliswa kwingqondo yethu ukubonisa imizimba yethu ukuba ilixesha lokulala kwaye isivumele ukuba senze utshintsho ukusuka ekuvukeni, uyachaza. Ubude obude bokukhanya bunefuthe elibonakalayo kwi-melatonin yethu yendalo ngokucinezela ukukhutshwa, ngamanye amaxesha ngeeyure, okwenza kube nzima ngakumbi ukutshintsha ukulala xa ilixesha.

Ukuqinisekisa ukuba igumbi lakho lihlala limnyama kangangoko kunokwenzeka ubusuku bonke, uGqirha Holliday-Bell ucebisa ukuxhoma amakhethini amnyama kwiifestile zakho ukunceda ukugcina ukukhanya kwelanga kungena kwigumbi lakho lokulala, kwaye unxibe imaski yokulala emnyama ukuze ulale ukunceda ukukhusela nakuphi na ukukhanya ivela ngaphakathi egumbini.

Kukwabalulekile ukunqanda zonke izinto ze-elektroniki, kubandakanya umabonwakude, ii-smartphones, kunye neelaptops, iyure enye ngaphambi kwexesha lokulala, ukuze ukukhanya okuluhlaza okwesibhakabhaka okukhutshwe kwezi elektroniki kungaphazamisi ukukhutshwa kwakho kwe-melatonin, utshilo. Unokusebenzisa ukukhanya okuluhlaza okwesibhakabhaka iiglasi enye ukuya kwezimbini ngaphambi kokulala, kwaye ii-smartphones ezininzi ngoku ziza nefilitha yokukhanya eluhlaza okwesibhakabhaka enokuthi icwangciswe ukuba ivule ngexesha elithile.

Ukungena kwesandi kwigumbi

Ukuba uhlala kwisitalato esixakekileyo, kufutshane nololiwe, okanye uhlala nomntu omkhulu ohlala kude kube semva kwexesha, uGqirha Breus uthi ukudibanisa Izinto zokucima izandi kwigumbi lakho lokulala kunokunceda ufumane amanqaku okuphumla ngakumbi ebusuku. Nokuba yingxolo yangasemva okanye iqabane ebhedini erhona, isandi singaphazamisa ukulala, uyachaza. Umatshini wengxolo emhlophe unokunceda ukuthintela ingxolo ephezulu kunye nokwenza indawo yokulala ethe cwaka noxolo.

Ukunciphisa inani lengxolo yangaphandle engena kwigumbi lakho lokulala, qala ngokutywina kuzo naziphi na izikhewu okanye iintanda ezijikeleze iifestile zakho ngezinto ezindala Iteyiphu yemozulu . Unokufakela iindonga zakho ngeepaneli ze-acoustic ezifunxa isandi, iphepha lodonga eliphakanyisiweyo, okanye iibhokisi ezinkulu zeencwadi ukunceda ukuthambisa ingxolo ephezulu kunye neentshukumo ukuze ulale kamnandi.

Ityala: UMarisa Vitale

Ukunciphisa amaXesha (Kwanele nje)

Awufuni ukuba igumbi lakho lokulala lishushu kwaye lifumile okanye kubanda kakhulu. Ngokucacileyo izinto ezikhethwayo ziyahluka ngokwabantu; i Ikliniki yaseCleveland kwaye i Isiseko sokulala Zombini zikhankanya i-60 ukuya kuma-67 degrees Fahrenheit njengolona hlobo lokulala lwabantu abadala.

Ingelosi inombolo 911 doreen ubuhle

Awunamoya egumbini lakho lokulala? Akukho ngxaki. Ukupholisa abalandeli bomgangatho kunye neeyunithi ze-AC eziphathwayo ziyamangalisa ngexabiso elifikelelekayo kwaye kulula ukuza ngalo. Unokusebenzisa imiqamelo epholisayo ukunceda ukugcina umzimba wakho uphantsi, utshilo uGqirha Holliday-Bell.

Intwasahlobo yeMatrasi egqibeleleyo

Ngokwe- Isiseko sokulala , ukusebenzisa umatrasi onika intuthuzelo eyaneleyo kunye nenkxaso kubalulekile ukuze ulale kamnandi ebusuku. Ngelixa kungekho bungakanani-bendlela yokufumana umatrasi ogqibeleleyo kwiimfuno zakho ezizodwa, ugqirha Holliday-Bell uthi indawo yakho yokulala oyithandayo inokudlala indima enkulu. Ngokubanzi, ukuba ulala esiswini, kuya kufuneka uye kwindawo eqinileyo ukuze ungatshoni kwaye ubeke uxinzelelo olukhulu kumqolo wakho osezantsi, uyachaza. Ukuba ulala ngasemva, kuya kufuneka uzive uphakathi ngokuqinileyo ukuze umqolo uxhaswe ngokwaneleyo ngaphandle kokubeka uxinzelelo olukhulu kumqolo nangaphezulu. Amacala okulala adla ngokwenza ngcono ngoomatrasi abaphakathi abethambileyo njengoko ukuthamba kunceda ukukhulula amanqaku oxinzelelo emagxeni nasezinqeni.

Ukuba uneqabane lokulala elihlala likhona phosa kwaye ujike ebuthongweni babo, uGqirha Holliday-Bell uthi kufuneka uyigcine engqondweni xa uyokuthenga umatrasi. Unokufuna ukuqaphela umatrasi ohamba wodwa ukuba intshukumo iyakukhathaza, uyacacisa. Kwaye ukuba ufumanisa ukuba ufuna ukulala kwimiqamelo emininzi ebusuku, unokufuna umatrasi ekuvumela ukuba uhlengahlengise ii-angles ezinjengeentloko neenyawo zebhedi.

Ityala: Jill Ruzicka

Sebenzisa i-Cushy Bedings

Zimbalwa izinto ezikuthumela kwi-slumberland ngokukhawuleza kunebhedi enxibe ilinen yebhedi egudileyo, yiyo loo nto uGqirha Holliday-Bell esithi kubalulekile ukutyala imali ebhedini ithambile Kwaye kulula ukulala kuyo. Nangona kunjalo, ukubala okuphezulu kwesibhakabhaka ayithethi ukuba uguqulele kumgangatho ophezulu wezulu , kunye noGqirha Holliday-Bell bachaza ukuba ukubala ngentambo okuphezulu kakhulu kunokubangela ukuba ushushu, ke kuyacetyiswa ukuba uhlale ndaweni ithile phakathi kwamanani angama-400 ukuya kuma-600.

Ngaphandle kokubala umsonto, uGqirha Holliday-Bell uthi kuya kufuneka uthathele ingqalelo izixhobo Izambatho zakho zokulala zenziwe, ngakumbi ukuba ubaleka ushushu okanye uyabanda ngelixa ulele. Ukuba uhlala uqhuba shushu, ilaphu elikhanyayo nelinokuphefumla elinje ngomqhaphu okanye ilineni lingcono, utshilo. Ukuba uhlala ubaleka upholile, ungazijonga eziqulathwe zizinto ezixineneyo, njenge-satin.

Nciphisa i-Clutter

Amagumbi okulala amdaka anokubangela iimvakalelo zokuphaphama kunye noxinzelelo, ke USalma Patel, MD , Ingcali yeyeza lokulala IYunivesithi yaseArizona College of Medicine icebisa ukugcina indawo yakho yokulala icocekile kwaye icwangciswe kangangoko. Imfumba yengubo engagqitywanga yokuhlamba, izintlu ezibonakalayo zokwenza, kunye nezinye iindlela zokuxinana zinokukhuthaza, ulumkisa. Bayakukhumbuza ngomsebenzi ekufuneka wenziwe, onokwenza ukuba kube nzima ukulala.

Ukukhulula igumbi lakho lokulala ngokungafunekiyo okubonakalayo kunye nokwenza indawo yokulala enoxolo ngakumbi, qala ngokucoca yonke indawo yezinto zokuhombisa, ezinje ngomsebenzi wobugcisa, amakhandlela, izibane, imifanekiso, kunye netreyi yetreyini. Emva koko, yongeza kuphela amaqhekeza abonelela ngomsebenzi othile okanye injongo. Ngale ndlela, igumbi lakho lokulala liza kuhlala linika i-pops yomdla obonakalayo ngaphandle kokuthintela umgangatho wakho wokulala.

Gcina indawo eShuteye echongiweyo

Nokuba utya isidlo sangokuhlwa okanye usebenza ekhaya ebhedini, uGqirha Janet Kennedy, Ph.D., ugqirha wezengqondo kunye nomsunguli we Ugqirha wokulala we-NYC uthi ukusebenzisa igumbi lakho lokulala ngeenjongo ezingahambelaniyo nokwenza kube nzima ukulala. Gcina umsebenzi uphume kwigumbi lokulala okanye ubuncinci uthabathe indawo ethile, uyacebisa. Umbono kukuziva ukhululekile kwaye wonwabile ukuya kulala, kwaye ukukhunjuzwa ngemisebenzi yasemini ngelixa usegumbini lakho lokulala kunokwenza kube nzima ukungena kwimodi yokulala.

Ukuba igumbi lakho lokulala liphindwe kabini njengeofisi yasekhaya, okanye uhlala kwigumbi lokufundela elivulekileyo, cinga ngokwahlulahlula indawo yakho yokulala kunye nokwahlula igumbi okanye amalengalenga afakelwe isilingi ukubonisa indawo yokulala ezinikezelweyo. Olunye ukhetho lwesahlulo lubandakanya amakhethini ebhedi, izikrini ezisongelayo, kunye neebhokisi zeencwadi ezinde ezineshelufu evulekileyo.

Unyango lweKhaya oluNyango lweeNdawo zezeMpilo lwalubhaliwe lwaze lwahlelwa ngokuzimeleyo liqela labahleli boNyango lweZindlu kwaye libhalwe ngesisa ngu UDyson .

UCaroline Biggs

Umnikeli

3:33 ingelosi

UCaroline ngumbhali ohlala kwisiXeko saseNew York. Xa engagubungeli ubugcisa, izinto zangaphakathi, kunye neendlela zokuphila zabantu abadumileyo, uhlala ethenga iiteki, ukutya iikeyiki, okanye ukuxhoma imibhinqo yakhe yokuhlangula, iDaisy kunye neDaffodil.