Ukuvuselela umzimba akufanele kufane nokucatshangwa okulandelayo ngemuva kokuthi ulande ngokushelela okuncane kanye ne-protein bar. Ukubuyiselwa ibhizinisi elibi kakhulu eliye lathola ukunakekelwa okulinganayo ngokuzivocavoca ochwepheshe kanye nochwepheshe bokulala. Eqinisweni, inhlangano yeCanada Sport for Life yashicilele umbiko obizwa ngokuthi " Ukulala, Ukubuyiswa, nokuSebenzwa Kwabantu ," echaza ukubaluleka, kanye namasu okuthuthukisa, ukuvuselelwa kokuzivocavoca nokuvuselelwa kabusha (PERR).
Empeleni, umbiko uqala ngokucacile:
Umphumela wokulala ekusebenzeni kwezemidlalo kuye kwaba isihloko senzuzo enkulu ngenxa yomzimba okhulayo wobufakazi besayensi oye wabonisa ubuhlobo phakathi kwezinto ezibalulekile zokulala (ubude bokulala, ikhwalithi yokulala kanye nesigaba sokulala se-circadian) nokusebenza komuntu.
Izimboni zokulala ziye zaboniswa ukuthi zithinta ngokuqondile izinqubo zokuxuba umzimba ezihlanganisa ukulinganisela kwamandla, ukudla kanye nokulawula isisindo. Okubaluleke nakakhulu, ukulala isandiso kanye nokucwaninga komculo we-circadian kubantu abagijimi bahlinzekele ubufakazi obufakazelayo obuqinisekisa ukubaluleka kwalezi zinsuku nokubaluleka kokucabangela ukulala ekuthuthukisweni kwezemidlalo isikhathi eside.
Ngamanye amazwi, uma usebenza umsila wakho e-gym, kodwa uzama ukulala ubusuku obuhle, mhlawumbe uzithengisa ufushane. Umzimba wakho udinga ngokulala ukulala ukuze usebenze kahle futhi ukwandise ukuthuthukiswa komsebenzi wakho.
Yiqiniso, kunezici eziningi ezithinta ikhwalithi yokulala. Ngokwesibonelo, ukungalali ngokwanele, noma ukubhekana nokuphazamiseka kokulala, njengokuphefumula kokuphefumula noma ukulala . Kuye ngesigaba sakho sokuphila nendlela yokuphila, ungaba nokulawula ngokulinganisela ngalezi zici. Lokho kusho ukuthi kukhona indawo eyodwa engaguquleka kalula, kodwa okwejwayelekile ukukhohlwa-omunye umbiko weCanada Sport for Life uchaze ngokucacile ngokuthi, "Ukuphazanyiswa kokulala komzimba cishe kuyinto ebaluleke kakhulu futhi evamile engaguquguquki ethinta izinga lokulala lomdlali."
Indawo yakho yokulala ihlanganisa konke kusuka ekushiseni kwegumbi olala kulo, phambi kobubani obuseduze. Kodwa mhlawumbe esinye sezici ezibaluleke kakhulu endaweni yakho yokulala yilokho olala khona .
Yebo, i-mattress yakho.
Uma i-mattress yakho esekhulile noma engakhululekile-uma uvuka ekuseni uzizwa unzima nakakhulu kunokuba usulele phansi, sekuyisikhathi sokuthuthukisa. Ucwaningo olulodwa luka-2010 olushicilelwe ku- Applied Ergonomics lithole ukuthi abathintekayo abathintekayo abashintsha umatilasi wabo ovamile nge-foam esheshayo ephakathi kwe-latex mattress, babhekana nokunciphisa okukhulu ekuziphatheni ngokomzimba nokwanda kwekhwalithi yokulala ngemva kwamasonto angu-12.
Vumela lokho kungene ngaphakathi. Kwakungekho ezinye izinguquko kulezi zindlela zokulala zabahlanganyeli, kodwa nokho, umatisha omusha kwakuthathe konke ukuthuthukisa ubuthongo babo ngenkathi kunciphisa ubuhlungu obungapheli .
Ukuthenga amathebhu amasha ngokuqinisekile akuyona into oyenzayo ngokuzikhandla, kodwa uma kungasiza ukuthuthukisa ikhwalithi yokulala nebhonasi eyengeziwe yokwenza umsebenzi wokuzivocavoca ukusebenza, mhlawumbe kuwufanelekile ukudubula.
Ngokuqinisekile sasicabanga kanjalo.
Njengomuntu ovame ukuzwa ubuhlungu obukhulu be-back back nokulala okungalahleki, okubizwa kuphela ngokulala ematithini angaphansi kwe-ideal, lapho sinikezwa ithuba lokuhlola-ukuhamba nge-4Sleep Performance Mattress (eyenzeka njengendlela eyi-medium-firm , imemori yamamitha okukhumbula inkumbulo) sicabanga ukuthi, "Hhayi, yini okungenzeka ukuthi silahlekelwe?" Futhi mhlawumbe, mhlawumbe, sizophela sizizwe singcono futhi senze ngcono, futhi.
Ukuthenga i-Mattress Online
Umshini we-4Sleep uyingxenye yomsindo omusha wezinkampani zamatekisi ezithwala impahla yazo ngokusebenzisa amarekhodi e-intanethi ngaphandle kokumelwa okungaphezulu kwesitolo. Ukujoyina okuthandwa nguCasper, Leesa, no-Bear, 4Sleep uhlwitha inkampani ye-mattress ephakathi, ehlinzeka ngamagumbi okugcina aphezulu aphansi. Ngisho newashi lezindiza zama-king size ngaphansi kuka-$ 1,000, futhi ngokuvamile bahlinzeka ngamakhuphoni ukulahla intengo.
Ngempela siba nomnikazi we-Casper mattress, futhi siye sahlola umshini we-Bear esikhathini esidlule, ngakho-ke siyazi kahle kuleli zwe elisha elinokuzethemba lokuthenga amathebhu, futhi kufanele sithi, kuhle kakhulu.
Ngayinye yalezi zinkampanini zamakhansela eziku-intanethi inikeza ukuhlolwa kwezinsuku ezingu-90 kuya kwezingu-100, lapho emva kokuthenga kwakho, ungasebenzisa i-mattress cishe izinyanga ezintathu ngaphambi kokwenza isinqumo sokugcina mayelana nokuthenga kwakho. Ungabuyisa nganoma isiphi isikhathi uma ungahambisani nezilindelo zakho, futhi bazokukhipha kusuka endlini yakho mahhala uma ufuna ukuyibuyisela emuva.
Kodwa ngenxa yokuthi imodeli yebhizinisi yenkampani ngayinye iyafana, ungacabangi ukuthi ama-mattress afanayo. Awukho.
I-Sleeping Materess Versus the Casper ne-Bear Mattresses
Ngisho noma cishe zonke izinkampanini zamakhansela eziku-intanethi zinikeza inguqulo ethile ye-gel imemori yamamitha okugubha imemori, ukufana kufaka lapho. Umshini ngamunye uzwa umehluko, ulala ngokuhlukile, futhi unikeza izici ezihlukile ezazihlukanisa nomncintiswano. Inselelo yukuthi ukuthengwa kwamatitha akulona usayizi owodwa kufaka yonke imisebenzi. Ngenxa yokuthi izidumbu zabantu nezidingo zabo zihlukile, okuhlangenwe nakho kwabo ngamamithabhisi ngamunye kuzoba okuhlukile.
Thatha, isibonelo, umshini womshini weCasper esinawo. Siyazi ukuthi cishe senza uhlobo oluthile lwe-intanethi "ubugebengu" ngokusho kanjalo, kodwa sizonda umpetisi wethu we-Casper. Isizathu esisodwa mina nomyeni wami sasigcina ngemuva kokuvivinywa kwezinsuku ezingu-90 ngoba wayekuthanda. Yikuphi okumele sikhulume ngezidingo ezahlukene abantu abahlukene abadinga kusuka emagodini abo.
Kithina, umshini we-Casper uqinisile kakhulu. It has "shiya" kuso okuyinto okokuqala nice, kodwa ke uzizwa sengathi wena hit phansi echibini lokubhukuda futhi umzimba wakho uhlangabezana ukhonkolo oqinile rock. Umphumela wethu wanda kakhulu ubuhlungu obuphansi obungemva kwami obungigcina ingxenye yesigamu (esivele isifushane). Akukuhle.
I-mattress ye-Bear yayiningi, kangcono kakhulu. I-layer encane yokukhunjulwa kwenkumbulo phezulu ehlinzeka ngokukhushulwa okukhulu futhi "kancane kancane," kodwa kumuntu onjengawe ohleka usulu kumaphuzu okucindezela, sisaqhubeka ekuseni. Lokhu kungenzeka ukuthi kwakungenxa yobukhulu be-mattress esayilinga (amawele), okwakungathi kunzima kakhulu uhlaka lwami lwama-6.
Umshini we-4Sleep, emva kwenyanga egcwele yokuhlola-ukushayela, yiyona engcono kakhulu esiye sazama ukuyenza. Lokhu akusho ukuthi asizwa ubuhlungu obukhulu-sicabanga ukuthi lokho kungase kudinge isimangaliso sangempela-kodwa silala kangcono ematithini e-4Sleep kunokuba silele kunoma yikuphi umthamo ekuphileni kwethu kwabantu abadala.
Izingxabano ezinezinkinga zeMathengi
Asinakuqiniseka ngokuphelele ukuthi yiziphi izakhi ze-matrix e-4Sleep abambe iqhaza kakhulu ekuhlangenwe nakho kwethu okuhle, kepha singabonisa izici ezimbalwa ezikhona:
Umshini wokugqoka : Ngokungafani nabalingani bawo, i-Mattress 4Sleep inesisindo esingama-intshi angu-11, i-intshi egcwele kakhulu kune-Bear and Casper mattresses. Mhlawumbe lokhu kuqhuma inkumbulo yemfucumfucu kudlala indima ekwengeziwe kokucindezelwa kwephuzu.
Ukuqina , kodwa ukwesekwa kwe-cushiony . Ekuqaleni, sasikhathazekile ngokuthi i-matelas 4Sleep izobe iqine kakhulu. Eqinisweni, lapho siqala ukulala kuso, sicabanga ukuthi, "Uh-oh, lokhu kuzwakala kunengqondo yeCasper." Kodwa emva kwemizuzwana embalwa, sazizwa imizimba yethu igxila emotweni, ngaphandle "kokuphuma" njengaseCasper. Kithi, yize kungenalo okokuqala, "ukuzwa okunomusa nokunethezeka", umphumela wokuphela wawuyisipiliyoni somzimba.
Umthetho wokushisa . Ukulala endaweni epholile evumela ukuba umzimba wakho ube nokushisa okusemqoka okuyisisekelo emzimbeni ebusuku kuyinto ebalulekile ekubuseni okuhle ebusuku. Inselelo yukuthi amaningi amathisiphela, imithwalo, kanye nokulala zibophe ukushisa, ziphazamise lehla lokushisa. Silala endaweni yokungena engenawo umoya omkhulu wokushisa umoya, ngakho-ke ukulala ematithini okulawula ukushisa (ikakhulu eTexas lapho siphila khona), kubaluleke kakhulu. Umshini we-4Sleep uwenza lokhu ngezindlela ezimbili. Okokuqala, imemori yesikhumbuzo se-gel yomnikazi esakhelwe ngokukhethekile ukukhipha noma ukukhulula ukushisa okusekelwe ekushiseni kwesikhumba sakho ukuze kulungiswe indawo yokulala. Okwesibili, ikhava ye-4Sleep ikhalenda yenziwa ngempahla efana neyemboni yezemidlalo ephezulu yokukhiqiza ukuhlinzeka "ukupholisa ngokufunwa" ngokusula umswakama. Sekushisa kakhulu eTexas ezinyangeni ezimbalwa zokugcina, kodwa asikazanga ukuphakama phakathi nobusuku obushubile ngokuthuthumela-into esingenakukusho ngokulala kumathebhu we-Casper.
Lezi yizici ezintathu esingazibona ukuthi zenze umehluko omkhulu ekuthuthukiseni kwami ukulala, nakuba u-4Sleep unikeza nobuchwepheshe bokuzihlukanisa ukuhamba ukuvimbela ukuthi ungaphazanyiswa ukunyakaza kwabanye abantu noma izilwane ezifuywayo ongabelana ngazo nombhede wakho.
I-foam ibuye yenzelwe ukusekela ukunyakaza kwakho, ngakho ngeke uvinjelwe noma uzizwe "unamathele" njengoba ngezinye izikhathi kwenzeka ngezimakethe zokukhumbuza inkumbulo.
Izivivinyo Nezibuyekezo Zemitholampilo
Omunye wemibuto yethu yokuqala ku-inkampani ye-4Sleep yilapho bebengaba namathebhuzi abo afundiswa noma abuyekezwe yizinhlangano zeqembu lesithathu. Kuze kube manje, abazange bahlole i-mattress kunoma yikuphi ukuvivinywa komtholampilo, kodwa baqokomisa ukubaluleka kokubeka ezandleni zabasebenzi abakhuthele, lapho bebukezwa ngabagijimi, i-yogis, neqembu labo elisebenzayo ukuqinisekisa i-mattress ilungiselelwe ukubuyiswa kwemisipha nokulala okungcono.
Isampula yomkhiqizo inikezwe umenzi ngenhloso yokubuyekeza.
> Imithombo:
> Jacobson B, Boolani A, Dunklee G, Shepardson A, Acharya A. Imiphumela yezinkanyezi ezinqunyelwe ukulala nobuhlungu bokulala ezigulini ezihlotshaniswa nobuhlungu obuphansi emuva nangenhlombe. Ukusetshenziswa kwe-Ergonomics . I-Vol 42 Iss 1. Dec 2010.
> Ama-Samuels C. Ukulala, Ukubuyisela, nokusebenza: I-New Frontier ku-High-Performance Athletics. Imitholampilo ye-Neurologic . Umqulu 26. 2008.
> Ama-Samuels C, u-Alexander B. Ukulala, Ukubuyiswa, nokusebenza komuntu: Isu eliphelele lokuThuthukiswa kwabaPhuthuli besikhathi eside. I-Canadian Sport for Life . 2013.
> Tuomilehto H, Vuorinen VP, Penttilä E, Kivimäki M, Vuorenmaa M, Venojärvi M, Airaksinen O, Pihlajamäki J. Ukulala kwabadlali abaqeqeshiwe: Amandla angasebenzi okuthuthukisa impilo nokusebenza. J Sports Sci. 2016 Meyi 13: 1-7.
> I-Thermoregulation yoMzimba Phakathi Nokulala. Sleepdex. http://www.sleepdex.org/thermoregulation.htm.