Ngezinye izinsuku, sivuka sigqunywe ngengubo yokulala ethambile, futhi ngezinye izinsuku, kuba sengathi uSathane usithathe silele! Njengoba izandla nezinyawo zihlukaniswe kakhulu, umuntu angaba nethemba lokuthi akekho owabelana ngombhede ngaphandle kwenqwaba yemicamelo ezokuphelezela. Kodwa ngezinsuku lapho indawo olala kuyo ungakwazi ukunikeza ukuqonda okujulile ngeleveli ye-cortisol yomzimba wakho? Ingabe zikhona izimo ezithile olala kuzo lapho umzimba wakho ucindezelekile ngaphezu kokukhululeka? I-Indianexpress.com ikhulume nochwepheshe bezempilo futhi yakuthola.

UDkt Satish Reddy Umxhumanisi wePulmonologist CARE Hospitals Hitech City uthe lapho umzimba “ubambekile” kumodi yokulala, ngokuvamile kusho ukuthi izicubu azikhululekile noma aziqondani kahle, okungase kuholele ekuphathekeni kabi noma ekuphazamisekeni kokulala.

Ngokusho kwakhe, izikhundla ezivame kakhulu zokulala ezingase zibonise ukuthi umzimba unamathele kule modi zihlanganisa:

Indawo Yengane: Ukulala kugoqene ngakolunye uhlangothi amadolo asondele esifubeni kungakhawulela ukuphefumula futhi kubangele ukungezwani entanyeni nasemhlane.

Ukulala Kwesisu (Indawo Evamile): Ukulala ubheke phansi kungabangela ubunzima entanyeni nasemhlane ongezansi, njengoba kuphoqa ikhanda ukuba liphendukele ohlangothini olulodwa ukuze liphefumule.

Isikhundla se-Starfish: Ukulala ngomhlane izingalo zelulelwe phezulu kungase kubangele ukungakhululeki emahlombe futhi kungaholela ekuhoneni noma ekuphelelweni umoya kokulala kwabanye abantu.

Isikhundla se-Yerner: Ukulala ngohlangothi zombili izingalo zelulelwe ngaphambili kungabangela ukungezwani emahlombe nasentanyeni, ikakhulukazi uma umatilasi unganikezi ukwesekwa okwanele.

Yini engaba yimbangela yalokhu?

UDkt Reddy wabelane ngokuthi ukucindezeleka isikhathi eside noma ukungawuvivinyi umzimba kungaholela ekucindezelekeni kwemisipha, okwenza kube nzima ngomzimba ukukhululeka ngesikhathi sokulala.

"I-mattress eqinile kakhulu noma ethambile kakhulu, imicamelo enganele, noma izinga lokushisa elingakhululekile lingafaka isandla ekulaleni okungalungile. Izimo ezifana ne-arthritis, i-fibromyalgia, noma ubuhlungu obungapheli bungabangela ukungakhululeki ezindaweni ezithile zokulala, ukuvimbela ukuphumula, "wabelana.

Ukukhathazeka, ukucindezeleka, noma ukucindezeleka kungabangela ukungezwani kwemisipha nokungahlaliseki, okwenza kube nzima ukuthola indawo yokulala enethezekile. Abantu abaningi abazazi izimo zabo zokulala zemvelo futhi bangase bangaboni ukuthi izikhundla ezithile zingaba nomthelela kanjani ekuphathekeni kabi noma eqophelweni eliphansi lokulala.

Ungawuphumuza kanjani umzimba wakho ukuze ulale kangcono?

UDkt Reddy wabelane ngamasu ambalwa okuphumuza umzimba nokwenza ngcono umuzwa womuntu wokulala:

• Lokhu kuhlanganisa ukuqina bese ukhulula kancane kancane amaqembu emisipha ahlukene emzimbeni, kusukela ezinzwaneni nokusebenza phezulu, ukuze kuthuthukiswe ukuphumula okuphelele.
• Ukuzijwayeza ukucabangela noma ukuvivinya umzimba ukuphefumula okujulile ngaphambi kokulala kungasiza ukuthulisa ingqondo futhi kuphumuze umzimba, kunciphise ukungezwani kwemisipha nokulungiselela ukulala.
• Ukwelula okumnene noma ukuma kwe-yoga, ikakhulukazi lezo ezigxile emhlane, intamo, nasemahlombe, kungasiza ukukhulula ukungezwani kwemisipha futhi kuthuthukise ukuguquguquka.
• Qinisekisa ukuthi umatilasi nemicamelo ihlinzeka ngokusekela okufanele futhi igcine izinga lokushisa elikhululekile legumbi ukuze ukhuthaze ukuphumula.
• Gwema i-caffeine, i-nicotine, notshwala uma sekusondele isikhathi sokulala, njengoba lokhu kungaphazamisa indlela yokulala futhi kwenze kube nzima ngomzimba ukuba ukhululeke.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/health/sleep-positionsstuck-in-stress-mode-9541023/