Ukuphinda uhlaziye akufuneki ukuba kulandelelwe emva kokucatshulwa ngokukhawuleza okulula kunye neprotein yebar. Ukubuyiselwa kwishishini elitshintshileyo eliye lafumana ingqwalasela ngokulinganayo kwizenzululwazi kunye neengcali zokulala. Enyanisweni, i-Canadian Sport for Life intlangano yashicilele ingxelo ebizwa ngokuthi " Ukulala, Ukubuyiswa, kunye nokuSebenza koBuntu ," ichaza ukubaluleka kwayo, kunye nezicwangciso zokuphucula, ukuphucula emva kokuzivocavoca nokuhlaziywa (PERR).
Enyanisweni, ingxelo iqala ngokucacileyo ngokucacileyo:
Impembelelo yokulala ekusebenzeni kwezemidlalo ibe yintsimi enomdla ngenxa yokukhula komzimba wobungqina benzululwazi obonise ubudlelwane phakathi kwezinto ezibalulekileyo zokulala (ubude bokulala, umgangatho wobuthongo kunye nesigaba sokulala se-circadian) nokusebenza komntu.
Izinto zokulala nazo ziye zaboniswa ukuba zinefuthe ngqo kwiinkqubo zokuxilongwa kubandakanya ukulinganisela kwamandla, ukutya kunye nokulawula ubunzima. Okubaluleke ngakumbi, ukulala ngokwaneleyo kunye nophando lwe-circadian kwisigidimi sabantu abanikezele ubungqina obunobungqina obuqinisekisa ubungakanani balo buhlobo kunye nokubaluleka kokuqwalasela ubuthongo ekuphuhlisweni kwezemidlalo kwixesha elide.
Ngamanye amagama, ukuba usebenza umsila wakho kumdlalo wokuzivocavoca, kodwa uzama ukulala ubusuku obuhle, mhlawumbi uthengisa ufutshane. Umzimba wakho udinga ngokulala ukulala ukuze usebenze kakuhle kwaye ukwandise ukuphucula ukusebenza kwakho.
Ewe, kukho izinto ezininzi ezichaphazela umgangatho wobuthongo. Ngokomzekelo, ukufumana ukulala ngokwaneleyo, okanye ukuhlangabezana nokuphazamiseka kokulala, ezifana nokuphalazela okanye ukulala . Ngokuxhomekeke kwinqanaba lobomi kunye nendlela yokuphila, unokufumana ukulawula okumodareyitha kule miba. Oko kwathiwa, kukho indawo enye ekwazi ukuguqulwa ngokulula, kodwa ngokuqhelekileyo ayikhohliweyo-enye ingxelo yeCanada Sport for Life ichaze ngokucacileyo ngokuthi, "Ukuphazamiseka kokulala kwendawo engqongileyo mhlawumbi kuyona nto ibaluleke kakhulu kwaye iyinto eqhelekileyo yokuguqula umgangatho wobuthongo bomdlali."
Indawo yakho yokulala iquka yonke into ekubuseni kwegumbi olala kulo, phambi kobuso bokukhanya. Kodwa mhlawumbi enye yeyona nto ibalulekileyo kwiindawo zakho zokulala yinto olala ngayo .
Ewe, i-mattress yakho.
Ukuba umatshini wakho usemdala okanye akanakukhathazeka-ukuba uvuka ekuseni uvakalelwa ngakumbi kunokuba xa ulala phantsi, ke lixesha lokuphucula. Olunye u-2010 uphando olupapashwe kwi- Applied Ergonomics lufumene ukuba abathathi-nxaxheba abaye bathatha indawo yamatripsi abo rhoqo kunye ne-foam-medium-firm firm e-latex mattress, bafumana ukuhla kwenyani ekukhungeni ngokomzimba kunye nokwanda kwendlela yokulala emva kweveki ezili-12.
Vumela ukuba kungene ngaphakathi. Kwakungekho enye inguqu kulezi zifundo zokulala zabathathi-nxaxheba, kodwa ke, i-mattress entsha yenzelwe ukuphucula ubuthongo babo ngokunciphisa ubuhlungu obungapheliyo .
Ukuthenga umthamo omtsha ngokuqinisekileyo akuyiyo into oyenzayo, kodwa ukuba inokukunceda ukuphucula umgangatho wobuthongo kunye nebhonasi eyongeziweyo yokuphucula umgangatho wokusebenza, mhlawumbi kukufanele ukudubula.
Ngokuqinisekileyo sicinga njalo.
Njengomntu ohlala efumana iintlungu ezibuhlungu kunye nokulala ebuthakathaka, okubizwa nje ngokuba ulele kwi-mattress encinane, xa sinikezwa ithuba lokuvavanya-siqhube i-4S Sleep Performance Mattress (eyenzeka ukuba yi-medium-firm , umthamo womthamo weememori), sicinga ukuba, "Hayi, yintoni esinokuyilahleka?" Kwaye mhlawumbi, mhlawumbi, siya kugcina siziva ngcono kwaye senza ngcono, kwakhona.
Ukuthenga i-Mattress Online
Umatshini we-4Sleep uyingxenye yomsinga omtsha weenkampani zamatitha ezihamba ngeempahla zabo ngokusebenzisa ii-portals kwi-intanethi ngaphandle kokumela okongeziweyo kwi-esitolo. Ukujoyina izinto ezinokuthandwa nguCasper, Leesa, kunye ne-Bear, 4Ukulala ubambe inkampani yenkampani yamatriki ephakathi, ukubonelela ngamagumbi aphezulu ekupheleni kwexabiso. Nangona iibhedi zabo zobukhosi iwashi ngaphantsi kwama-$ 1,000, yaye bahlala behambisa amakhuphoni ukuwahla ixabiso.
Ngokuqinisekileyo senzeke ukuba sibe ne-materress ye-Casper, kwaye sivavanyelwe i-mattress ye-Bear ngexesha elidlulileyo, ngoko siyazi kakuhle kweli hlabathi elitsha elinokubaluleka lokuthenga amathebhu, kwaye kufuneka sitsho, kuhle kakhulu.
Inkampani nganye yee-mattress inika i-90 ukuya kwi-100 yemihla yokuvavanywa, apho emva kokuthenga kwakho, ungasebenzisa i-mattress malunga neenyanga ezintathu ngaphambi kokuba wenze isigqibo sokugqibela malunga nokuthenga kwakho. Ungawubuyisela nangaliphi na ixesha ukuba awuphilisanga nokulindela kwakho, kwaye baya kukhanda kwindlu yakho mahhala ukuba ufuna ukuyibuyisela.
Kodwa ngenxa yokuba imodeli yoshishino yenkampani nganye iyafana, musa ukucinga ukuba amathebhu afanayo. Akunjalo.
4Sleep Mattress kunye neCasper ne-Bear Mattress
Nangona phantse zonke iinkampani ze-mattress zine-intanethi zinikeza enye inguqu ye-gel imemori ye-foam yememori, ukufana kufana khona. I-mattress nganye ivakalelwa ngokwahlukileyo, ilala ngokuhlukileyo, kwaye inikeza iinkalo ezahlukileyo ezizihlula kumncintiswano. Umngeni kukuba ukuthengwa kwamatitha ayikho ubukhulu obufanayo buhambisana nayo yonke imisebenzi. Ngenxa yokuba imizimba yabantu kunye neemfuno zahluke, amava abo ngamabhathane ngamnye aya kuba ahluke.
Thatha, umzekelo, umatshini weCasper esinawo. Siyazi ukuba mhlawumbi senza uhlobo oluthile lwe-intanethi "ulwaphulo-mthetho" ngokutsho njalo, kodwa siyayithiya iMatress yethu. Isizathu sokuba mna nomyeni sam sigcine emva kokuvavanywa kweentsuku ezingama-90 kuba wayeyithandayo. Yiyiphi into ekufuneka ikhulume kwiimfuno ezahlukeneyo abantu abafuna kwiimitha zabo.
Kithina, umatshini weCasper unamandla kakhulu. Inayo "inkomfa" kuyo okokuqala yinto enhle, kodwa ke uvakalelwa ngathi ushaya phantsi kwebhodi lokubhukuda kwaye umzimba wakho uhlangabezana nekhonkrithi eqinile. Isiphumo sethu siphuthumayo intlungu engaphantsi egcina i-half half (esele ifutshane). Akulunganga.
I-mattress ye-Bear yayininzi, bhetele ngakumbi. Unomqolo okhudlwana wokukhunjulwa kweememori phezulu owanikezela ukukhupha kunye nokunciphisa "ngaphandle," kodwa kumntu onjengawe odibana neengcinezelo, sisaqhubeka ukusa. Oku kusenokuba ngenxa yobukhulu be-mattress esayilinga (iwele), eve yincinci kwi-frame-foot foot 6.
Umatshini o-4 olele, emva kwenyanga epheleleyo yokuqhuba ukuqhuba, ukulungelelanisa ukuqhubela phambili. Oko akusho ukuba asiyizintlungu-sinokucinga ukuba kunokufuna ummangaliso-kodwa silala bhetele kumatshini o-4 olele kunokuba silele kuyo nayiphi na imitha ebomini bethu abadala.
4Sleep Sleep Matress
Asinakuqiniseka ngokupheleleyo ukuba yiziphi izinto eziphathekayo kwi-matelethi ye-4Sleep inxaxheba kakhulu kwiimeko zethu ezintle, kodwa sinokubakho kwizinto ezinokubambisana:
Umatshini ocikizekileyo: Ngokungafani nabalingani bawo, i-4S Sleep Mattress ibingama-intshi ezili-11 ubukhulu, i-inch egcweleyo ngaphezu kweBre and Casper mattresses. Mhlawumbi lo mbhobho ogqithisiweyo weememori udlala indima kwinqanaba elongezelelweyo lokuxinwa kweengongoma.
Qinisekile, kodwa inkxaso yenkxaso . Ekuqaleni, sasixhalabele nge-matelethi ye-sleeping e-4. Enyanisweni, xa siqala ukulala kuso, sacinga, "Uh-oh, oku kuvakalelwa ngakumbi kuneCasper." Kodwa emva kwemizuzu embalwa, saziva ukuba imizimba yethu igxuma kwi-foam, ngaphandle "kokuphuma" njengeCasper. Kuye, nangona kungenanto yokuqala, "ukuthobeka kunye nokuphoqeleka" ukuva, umphumo wokugqibela waba ngamava amaninzi omzimba.
Ummiselo womlilo . Ukulala kwindawo epholileyo evumela umzimba wakho ukuba ungene kubushushu obushushu bobusuku kubalulekile kubusuku obuhle bokulala. Umngeni kukuba amaninzi amanqatha, imithwalo, kunye nokulala zibetha ukushisa, ziphazamise ukuhla kweqondo lokushisa. Silala kwindawo yokungena kwimoya engenawo umoya ojikelezayo, ngoko ke ukulala kwigumbi elilawula ukushisa (ikakhulukazi eTexas apho siphila khona), kubaluleke kakhulu. Umatshini o-4 olele uyenza ngale ndlela ezimbini. Okokuqala, i-foam yememori yokukhumbula i-gel yenzelwe ngokukhethekileyo ukufumana okanye ukukhulula ubushushu obusebushushu besikhumba sakho ukuze kulungiswe indawo yokulala. Okwesibini, ikharityhulam ye-4S sleep is made of material efana nesebe lezemidlalo ephezulu yokusebenza ukunikela "ukupholisa ukufunwa" ngokususa umswakama. Kuye kushushu kakhulu eTexas kwiinyanga ezimbalwa zokugqibela, kodwa asizange sinyanise phakathi kobusuku sitshatile ngokukhukhuma-into esinakuyithetha ngokulala kwiMatress mate.
Le yimiba emithathu esiyicinga ukuba yenze umehluko omkhulu ekuphuculeni ubuthongo bam, nangona u-4Sleep naye unikezela iteknoloji yokuzihlukanisa ekuthintela ukuba ungaphazamiseki ukuhamba kwabanye abantu okanye izilwanyana onokubelana ngazo kunye nombhede wakho.
I-foam yenzelwe ukuxhasa ukunyakaza kwakho, ngoko awuyi kukhintelwa okanye uzive "unamathele" njengamanye amaxesha kwimeko yeemitha zokukhunjulwa kwememori.
Uvavanyo lweZliniki kunye neziPhononongo
Enye yemibuzo yethu yokuqala kwi-4Sleep inkampani ingaba bebenamakhiti abo afundela okanye ahlaziywa yiyiphi imibutho yesithathu. Kuza kube yimhla, abazange bafumane i-mattress yabo ukuvavanya naziphi na izilingo zonyango, kodwa baqakathekisa ukubaluleka kokubeka kwizandla zabasebenzi abakhutheleyo, ukuba bahlaziywe ngabadlali, i-yogis kunye neqela labo elisebenzayo ukuqinisekisa i-mattress ilungele ukufumana imisipha nokulala okungcono.
Isampuli yemveliso yanikezwa ngumenzi ngenjongo yokuphonononga.
> Imithombo:
> Jacobson B, Boolani A, Dunklee G, Shepardson A, Acharya A. Impembelelo yendawo yokulala ebomini kwiintlungu zangasemva kunye nokulala komzimba kwizigulane ezifunyanwe ziintlungu eziphantsi kunye neentlungu. Ukusetyenziswa kweErgonomics . I-Vol 42 I-1. Ngomhla ka-2010.
> AmaSamuels C. Ukulala, Ukubuyisela, kunye nokuSebenza: iNew Frontier kwi-High-Performance Athletics. Iiklinikhi ze-Neurologics . Vol 26. 2008.
> Ama-Samuels C, uAlexander B. Ukulala, Ukubuyiswa, kunye nokuSebenza koLuntu: Isicwangciso esiPhezulu soPhuhliso lwabaThuthi bexesha elide. Ezemidlalo zaseKhanada zoBomi . 2013.
> Tuomilehto H, Vuorinen VP, Penttilä E, iKivimäki M, Vuorenmaa M, Venojärvi M, Airaksinen O, Pihlajamäki J. Ukulala kwabadlali bezemidlalo: Amandla angabonakaliyo okuphucula impilo kunye nokusebenza. J Sports Sci. 2016 Meyi 13: 1-7.
> I-Body Regular During Sleep. Sleepdex. http://www.sleepdex.org/thermoregulation.htm.