Ukuba ungomnye wabantu baseMerika abangaphezu kwezigidi ezingama-70 abaphatha intlungu, ininzi inokuthi ifakwe kuwe ngokulala ngexesha lokulala. Kwaye, njengomntu onentlungu engapheliyo okanye intlungu ebuyayo , mhlawumbi uyazi isandla sokuqala ukuba ubuhlungu bunokuthintela njani izinto ezifana nenombolo yeeyure zokulala ozifumanayo ngobusuku bonke, indlela yokubuyisela ubuthongo obuyifumanayo, njani usebenza ngexesha lokuvuka kwakho iiyure, kwaye ukwanelisa, ngokubanzi, ubuthongo bakho buya kuwe.
Mhlawumbi bubi kunabo bonke ukukhubazeka okungapheliyo kukuphelisa ukukwazi ukulala.
Enye yemingcipheko enkulu yokulala ubuthongo kubantu abanentlungu okanye intlungu emva kokusebenzisa umatshini ongalunganga. Isihluthulelo sokunciphisa ukulinganisa umgangatho we-mattress ukuqina (okanye ukungabi nalutho,) kwiimfuno zakho zangasese eziyimfuneko zenkxaso kunye nentuthuzelo - eyona nto ikhethwa ngumntu ngamnye kunye nokukhethwa komntu.
Xa ucinga ngako, ukuthenga i-mattress kunokubhekwa njengengxenye yesicwangciso solawulo lweentlungu. Kodwa yinkqubo, kwaye iphumelele ngokwenene njengempahla yokuthengisa, kufuneka ulungise ixesha elide. Ndiziqala ngokusesikweni kwangaphambili (njengonyaka okanye ezimbini), ukuze ndikwazi, ngokunyanzeliswa okuncinci kunye nokuphazanyiswa kwindlela yam eqhelekileyo, ukuvavanya ngokupheleleyo iimpawu kunye neemodeli ezisemarike, ngokukodwa ngokubhekiselele kwindlela nganye inxibelelana ngayo yam umqolo.
Kwimiba emininzi enokuthengwa kwamatitha, umbuzo abantu abahlala befuna ukwazi: Unzima kangakanani, okanye ulula, kufuneka ube njalo?
Ndambuza uDkt. Michael Perry, MD, uMlawuli wezeMpilo weLaser Spine Institute eTampa, FL, ngenxa yeengcebiso zakhe. Ucebisa ukuba ahlale kude (okanye ubunzima) xa ekhetha i-mattress, echaza ukuba izifundo ngokubanzi zifumanisa umatshini we-medium-firm ukhohlisayo kwiintlobo zeengxaki zangemva.
Amava eklinikhi kaPerry abonisa iziphumo, ngokunjalo, undixelele.
Akukho nto efana neqondo elifanelekileyo lezinto ezibalulekileyo, ngoko nangoko uhamba ngokukhawuleza uphendlo lobungqina be-mattress njengoko luhambelana nentlungu.
Ubuhlungu bexesha elifutshane elivela kwi-Foam Mattresses Survey
Abahlali abangamakhulu amayeza aseNdiya abalala kwiimitha zokugqithisa i-foam bahlolisiswa ngemiphumo yabo. Iimitha zemibuzo ebengumbuzo zazingamamitha angama-10 ububanzi obubunzima-enoba umntu onokuyifumana kwihostele yolutsha. Abahlali bafumana iimfucuza zesikhashana kwiimitha, kodwa alukho uhlobo oluhamba kunye neempawu zesibindi ezifana ne-sciatica, i- radiculopathy, okanye i- parasthesia (izikhonkwane kunye neenaliti.)
Intlungu ebangelwa ukulala yayikhululekile kubahlali abaninzi (61%) xa babuyela kwiibhedi zabo, kwaye babuya xa bephinda belele kwi-foam.
I-Soft, Medium okanye Inzima? Umlingo oLawulayo oLungelelanisiweyo owawuVavanya zonke iiNqanaba zokuQiniseka kweMatress ezintathu
Ngomgudu wokuqinisekisa ukuba ama-mattress anzima anempembelelo enhle kwiintlungu ezingapheliyo (emva kokuba zikholelwa ngokuqhelekileyo), amaqela a-3 abathathi-nxaxheba balala belele, kwinyanga e-1, kwi-3 ehlukeneyo yamatitha.
Iqela leemathile "elithambileyo" lalala embhedeni wamanzi (i-Akva). Elinye iqela lalala kwi-matrix yeTempurpedic, eyaziwa ngokuba namandla ayo okuhambelana nomzimba wakho, ngelixa ngexesha elifanayo unika inkxaso.
Kwaye iqela le-"kanzima" lalala kwi-futon.
Ngokubanzi, abaphandi bafumene, abathathi-nxaxheba bawuthandayo umbhede wamanzi kunye ne-foam (i-Tempurpedic) mattresses eninzi intlungu, ukukwazi ukusebenza kunye nenani leeyure zokulala ubusuku bonke. Oko kwathiwa, umahluko phakathi kwezi zi-2 iintlobo zamatitha kunye ne-mattress enzima yayincinci.
Xa ebuzwa, uPerry uthe i-Tempurpedic ene-dial-in feature feature would be the top of his choice. Isizathu, uyachaza ukuba ukuba ufuna inkxaso engakumbi, unokufumana ngokulula ukutshintsha.
"Ubuhle beTurpedpedic kukuba unokufumana inkxaso apho ufuna khona.
Unokufumana ukuthobeka apho ufuna khona, "uyongezelela.
Uyongezelela ukuba ukudibanisa-kumanzi ebhedi kunamathuba. Amanzi amaninzi afana nokuqina, undixelela.
"Khawukhumbule ukuba ungayidityi amanzi amaninzi ayenayo umattile wakho," u-quips.
Kwiphepha le-flip (nangona kunzulu kakhulu), u-Perry uthi ukuba awuyikudayela ngamanzi aneleyo , umbhede wakho wamanzi udibanise kwaye udibanise umzimba wakho, onokunciphisa umgangatho wobuthongo bakho.
Enyanisweni, uyongezelela esithi, "ezinye izigulane zam zibika zivakalelwa ngumbhedi wamanzi xa zingayiboni ngokuzinza kwamanzi. "U
Oku kungenxa yokuba imiphunga yakho inegumbi elincinci lokunyuka xa "udibanisa" phantsi kwigumbi lakho. Enyanisweni, unyango luwukuziqinisa ngokudayela ngamanzi amaninzi.
Emva koko, ulungele ukuqonda-ngokubhekiselele ekuphumuleni-iingeniso zokuba utyalwe ixesha lakho kunye neengqalelo ekukhetheni okufanelekileyo kumamitha kunye nokusekwa.
> Umthombo:
> Bergholdt K, Fabricius RN, uBendix T. Ulungelelanisa ngemibhede engcono? I-Back Centre yoPhando, Icandelo leNzululwazi yeNzululwazi yeNtsholongwane, i-Backcenter Funen, iRinge, iDenmark. Isihlwele (Phila Pa 1976). 2008 Meyi 1; 33 (7): 703-8. http: // www. ncbi. nlm. nih. gov / pubmed / 14630439
> Kelly GA, Blake C, Amandla CK, O'keeffe D, Fullen BM. Ubudlelwane phakathi kweentlungu ezingapheliyo zentlungu nokulala: ukuhlolwa okucwangcisiweyo. Iiklinikhi J Pain. 2011 Feb; 27 (2): 169-81. I-doi: 10. 1097 / AJP. 0b013e3181f3bdd5.
> Kovacs FM, Abraira V, Peña A, Martín-Rodríguez JG, Sánchez-Vera M, Ferrer E, Ruano D, Guillén P, Gestoso M, Muriel A, Zamora J, Gil del Real MT, Mufraggi N. Impembelelo yokuqina umatilasi kwiintlungu ezingapheliyo ezibuhlungu ezingezantsi ezizodwa: i-randomized, i-double-blind, ilawulwa, i-multicentre trial. Lancet. NgoNovemba 2003. http: // www. ncbi. nlm. nih. gov / pubmed / 14630439
> Koul PA, Bhat MH, Lone AA, Koul AN, Wahid A. I-foam matrress-back syndrome. J Assoc Physicians India. 2000 Sep; 48 (9): 901-2.
> Perry, M. MD. Ngomnxeba. Matshi 11, 2013.