Ubuhlungu Emuva Lapho Ulele? Kungaba Isikhundla Sakho

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Ubuhlungu Emuva Ngesikhathi Ulele - Gwema Uhambo Olubi

Uma ufana nabantu abaningi abanezintamo ezingapheli noma ubuhlungu bokubuyela emuva, enye yezinkinga ezinkulu okumele ubhekane nazo ukulala nokuhlala ngaleyo ndlela. Ngokuvamile ubuhlungu obungapheli obangela ubusuku obungenalutho, kodwa ngezinye izikhathi, indlela ozibeka ngayo ingase ibe negalelo, futhi wenze izinto zibe zimbi nakakhulu. Futhi-ke, ukuntuleka kokulala cishe kuyokwandisa ubuhlungu bakho.

Umjikelezo ononya.

Ngomoya wokwenza konke okusemandleni akho ukuphazamisa lokhu okungahambi kahle, nansi eminye imibono yokuthi ungayisekela kanjani emzimbeni wakho, nokuthi ungagcina kanjani ukucindezela umgogodla uma ulele.

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Sebenzisa Imilenze Ngokuhlakanipha

Isihluthulelo sokusungula izikhundla ezinhle zokulala ngukusebenzisa imithwalo. Ukuphakamisa izindawo ezithile zomzimba wakho ngemithwalo kungase kuthuthukise izinkinga zakho zokulala ubusuku obugcwele; lokhu kungenxa yokuthi ukuhamba ngomgwaqo kungakhokhela ukusekelwa, okungakusiza, kungakusiza uphumule, kukwenze ukhululeke ngokwengeziwe, futhi kukusize ugweme ukuhlukunyezwa kwamasipha noma okuhlangene ezindaweni ezisengozini.

Uma unesihlungu esiphansi noma sezintanyeni, umqondo uwukuzama ukuhlola umcamelo njengendlela yokunciphisa ubunzima obuzungeze ama- vertebral joints.

Ukwesekwa kwe-pillow kungabaluleka ikakhulukazi emaceleni omgogodla wakho noma nxazonke, ngoba lezi zindawo azitholi ukwesekwa okuningi kusuka embhedeni. I-lumbar yakho (esifundeni esiphansi) kanye namakhova womlomo womlomo wesibeletho yiwo ongakwenza okuthile mayelana; futhi, ukuhlolwa kuyisihluthulelo.

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Amasu okuhlambalaza ama-Sleep Sleep

Uma ungumuntu olala eceleni, ungase ucabangele uhlelo olulandelayo lomcamelo.

Beka uphawu phakathi kwamadolo akho ukuze uphakamise umlenze wakho phezulu. Lokhu kuphakamisa okuncane komlenze ophezulu kungagcina umlenze wakho namadolo ukulungiswa kahle, okungase kwenzeke, kusize ukuphumula imisipha ye-hip futhi ugcine ungahlukumezi. Ukwenza ngcono ukunyakaza kwakho kanye nokuguqa kwamadolo nakho kungasiza ekugwemeni ukucindezeleka noma ukucasuka ekuhlanganyeleni kwe-hip-into eyodwa encane ukukugcina ebusuku.

Kanye nalokhu, ungasebenzisa umcamelo ukuze ugcwalise isikhala phakathi kombhede nasesikhathini sakho. Umqondo ofanayo usebenza emgqeni wentamo yakho. Cabanga ukubeka umcamelo wakho (ovamile) onjalo ukuthi ingxenye yayo iphansi entanyeni yakho, futhi ngaleyo ndlela ugcwalisa isikhala phakathi kwentamo yakho nombhede, uhlinzeke ngokwengeziwe ukwesekwa kwendondo yakho.

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Amasu okuhlunga ama-Back Sleepers

I-Supine (okungukuthi, ukulala ngemuva kwakho), ngokujwayelekile, isikhundla esinconywayo. Kanye nezinye izinzuzo zezempilo ezinhle, ikuvumela ukuba uhlele ukulungiswa komzimba okuhle, okungasiza ekunciphiseni ukuxilongwa okuhlangene nokukhulula noma yikuphi ubuhlungu obuhlobene nokuhlukunyezwa kwemisipha.

Kodwa kule ndawo - njengokungathi ulala ngokulala - ukusekelwa okuncane okwenziwe nge-padded kungenza indlela ende ekusizeni ukulala ubusuku. Kulesi simo, ngamadolo.

Kubantu abaningi, belele emhlane wabo ngamadolo abole ngokugcwele (ngqo) kudala uhlobo oluphansi lokubuyela emuva. Lesi sikhundla sidonsa i-pelvis ekuvumelaneni kwayo okujwayelekile, futhi iholela esimweni esiphakanyisiwe se-back back . Ukulala ubusuku bonke ngemuva kwe-back back kungase kuqiniswe imisipha ephansi emuva futhi kubangele ubuhlungu.

Ngakho uma usisekela emuva kwamadolo akho ngokubeka umcamelo ngaphansi kwabo, imilenze yakho iyohlala isendaweni ehlelekile, okuzokwenza ukuthi kukhuthazwe isikhundla esingaphansi kwesigxili. Lena enye indlela (enhle kakhulu) yokuxazulula ubunzima obuhlangene nobuhlungu obuphansi emuva emuva ebusuku.

Ngendlela, Uma ulala emhlane wakho, ungase, ngaphezu komsila ngaphansi kwamadolo akho, faka i-padding ngaphansi kwezinyawo zakho. Lokhu ikakhulukazi kuyindaba yokududuza, kodwa ungabona ukuthi ukukhwabanisa ngaphansi kwezinyawo zakho kuyaqhubeka kwandisa induduzo yakho.

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Izindlela Zokuhlambalaza Izisu Zokulala Kwesisu

Ukulala esiswini sakho, okuyisimo esibizwa ngokuthi sihlehlisiwe, kuvame ukuba inkinga kubantu abaningi. Kudala ukucindezeleka emisipha yangemuva ngokugcizelela ijika lakho eliphansi emuva - hhayi ngendlela evumelana nokuhleleka kokuhle. Esikhundleni salokho, ibeka umcibisholo omkhulu lapho, okungabangela ukungezwani okungadingekile emisipha eseduze.

Kanye nalokhu, isisu sokulala konke kudinga ukuba ujikeleze ikhanda lakho kolunye uhlangothi noma olunye. Lokhu kungabangela ubuhlungu bentamo noma kubangele ukugxilisa imisipha yangemuva yangaphambilini (emkhatsini wamacu amahlombe.)

Ngakho iseluleko esihle kakhulu ukugwema ukulala kwesisu ngokuphelele. Uma kungenakwenzeka, ungase ucabange ukubeka umcamelo ophansi phansi kwesisu sakho ukusiza ukwandisa ijika lakho eliphansi emuva (futhi uphumule imisipha.)

Ungase futhi weqa ukusebenzisa umcamelo wekhanda lakho, ukuvumela ikhanda lakho liphumule ngokuvumelana kahle phakathi nobusuku.