Ngaba iimaski zokulala zingakunceda ulale ngcono?

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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Lala ibalulekile kwimpilo yethu ayisiyonyani engaziwayo. Umgangatho wokulala kwakho uchaphazela ngokuthe ngqo impilo yakho yengqondo kunye nomzimba kunye nomgangatho wobomi bakho bokuvuka, kubandakanya imveliso yakho, ulungelelwaniso lweemvakalelo, impilo yentliziyo, ubunzima kunye nokunye okuninzi.

Ngelixa imfuneko yokulala yomntu omnye yahlukile kwenye, iingcali zempilo kunye nezifundo zibonisa ukuba kubalulekile ukuba umntu omdala alale iiyure ezi-6 ukuya kwezi-9 ngobusuku ngabunye, ukuthintela ukuqala kweengxaki ezahlukeneyo zempilo [1] .

Abanye benu bazalwe benesipho esingenakuphikwa sokulala naphina naphina, kodwa akunjalo kuwo wonke umntu. Ukunyuka kwezixhobo zokulala kubuchwepheshe obuphezulu kwintengiso yingxelo eyaneleyo yokuqonda iifayile ze- ukungalali, siluluntu sihlupheka.

Ukususela kwiingubo zokulala, i-yoga ibangela ukuba kulalwe iitayi, iinketho onazo zininzi kodwa ungathini ngesiqwenga selaphu? Kuthekani ukuba besinokuxelela ukuba isiqwenga selaphu esigubungele amehlo akho sinokunceda ukuphucula ukulala? Ewe, sithetha ngeemaski zokulala, isisombululo esilula sokulala ngaphandle kokuphazanyiswa.

Izibonelelo zokusebenzisa iMask yokulala

Ngokutsho koogqirha kunye neengcali zokulala (i-somnologists), ukusebenzisa imaski yokulala kunokuba nezi zibonelelo zilandelayo:

1. Ukuphucula umgangatho wokulala : Izifundo zibonisa ukuba, njengokuba abantu betshintsha (baphaphame emini baze balale ebusuku), ubuchopho bethu ngokwendalo bunxulumana nobumnyama nokulala kwaye ingqondo ithanda ukuvelisa i-melatonin engakumbi (ihomoni elawula ukulala kwethu kunye nemijikelo yayo) xa ukuqonda ukungabikho kokukhanya - onokukufumana ngokunxiba imaski yokulala [Mbini] [3] . Ukongeza kwimveliso ye-melatonin, iimeko zokulala ezimnyama zinxulunyaniswe nokulala okungaphezulu kwe-REM kunye nokuvuka okuncinci [4] .

2. Kukwenza ulale ngokukhawuleza Ukunxiba imaski yokulala kunciphisa ixesha olichithe ulele ebhedini kuba ubumnyama obupheleleyo bonyusa inqanaba lomzimba we-melatonin oya kukuthumela ukuba ulale ngokukhawuleza kunokuba unganxibanga buso bokulala [5] . Imaski yokulala ikukhuthaza ukuba uphinde ulale ngokuthintela ezinye izinto (ukunciphisa iziphazamiso).

3. Iphucula impilo yolusu Ezinye iimaski zokulala, ezenziwe ngesilika okanye ezinye iifayibha ezingaphezulu zinokunceda ukuphucula umgangatho wakho wokulala. Oko kukuthi, xa ulele ngaphandle kwemaski, unxibelelwano nomqamelo wakho ungolula ulusu olujikeleze amehlo akho. Ukongeza koku, njengoko uphumle ngokwaneleyo ngenxa yokulala ungaphazanyiswa, ukukhukhumala, okanye iibhegi ezijikeleze amehlo akho kusasa zinokuthintelwa ngokulula [6] [7] . Unokuthenga iimaski zokulala ezenziwe ngezinto ezithile, ezinje ngamalahle, ukunciphisa ukukhukhumala kunye nokoma malunga neziseko zamehlo akho.

4. Ngamana unokunceda ukulawula i-migraine : Ubuntununtunu bokukhanya luphawu oluqhelekileyo nolungathandekiyo olunxulunyaniswa ne-migraine engapheliyo [8] . Iimaski zokulala zinokunceda ukubonelela ngobumnyama obupheleleyo, ezinokukunceda ukwehlisa iintlungu zokuqaqamba. Ezinye iimaski zokulala zinokubonelela ngeempawu zokupholisa okanye zokufudumeza ngokukodwa ezenzelwe ukunciphisa iintlungu zentloko [9] . Unokumisa nomkhenkce okanye ukufriji iimaski zokulala kwaye uzisebenzise xa i-migraine ibetha.

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5. Unokulawula uxinzelelo Nangona eli bango lifuna ukuqhubeka nezifundo, uphononongo lubonise ukuba ukulala ebumnyameni ngokupheleleyo kunganceda ukunciphisa uxinzelelo [10] . Abathathi-nxaxheba babonisa ukunciphisa iimpawu zokudakumba.

6. Uhlaziya ingqondo nomzimba wakho Ngokwezifundo, uxinzelelo olunzulu lokuchukumisa lukhuthaza ukukhutshwa kwe-serotonin, ikhemikhali elawula ukulala [Shumi elinanye] . Ukunyanzelwa koxinzelelo olunzulu (i-DPS) kuqinile kodwa kuyacinezela, ukuwola, okanye ukubamba okuhlaziya inkqubo ye-neva, ke xa unxibe imaski yamehlo, uxinzelelo olunobunono lunokukunceda uzive ukhululeke ngakumbi kwaye unciphise iimvakalelo zoxinzelelo [12] [13] .

7. Ngamana unokunceda ukuphatha amehlo owomileyo : Ngobusuku, amehlo akho anokuvezwa ngumoya owomileyo, uthuli, kunye nezinye izinto ezinokubangela ukuba amehlo omile kusasa, ngakumbi kubantu abane-lagophthalmos yasebusuku, imeko ethintela umntu ukuba avale amehlo ngokupheleleyo. Oku kunokuthintelwa ngokunxiba imaski yokulala ebhedini [14] .

Ngoku ukuba uyazazi izibonelelo zokusebenzisa imaski yokulala, masikukhokele ekuthengeni imaski yokulala eyiyo.

Ungayikhetha njani iMaski yokulala eyiyo?

Iimaski zokulala zinokunceda ukukhuthaza ukulala okungcono, kodwa kubalulekile ukuba ukhethe koku kulungele wena. Xa ukhetha imaski yokulala, jonga imilo, ubungakanani, izinto eziphathekayo, kunye nobunzima [Shumi elinantlanu] . Imaski yokulala kufuneka ihlale kamnandi, ingabi ngqindilili, okanye irhawuzelele, okanye kungenjalo iyasilela nje kwinjongo.

• Ubungakanani : Ufuna ukuqiniseka ukuba imaski yakho ihleli kamnandi ebusweni bakho kodwa isabambe nkqi ukuthintela ukukhanya. Thenga imaski yokulala ngentambo ehlengahlengisiweyo ukuze ufumane intuthuzelo engcono.
• Izinto eziphathekayo : Iimaski zokulala zomqhaphu zibonelela ukuziva uthambile, iimaski zesilika nazo zikhululekile kakhulu (kodwa ixabiso lincinci), okanye ungadibanisa iimaski, ezinesilikhi yangaphandle kunye nokuzaliswa kwepolyester. Unokuzama iimaski zokulala ugwebu.
• Ubunzima Uninzi lweemaski zamehlo ziya kudwelisa ukuba zilula kwaye unokuzama iimaski zamehlo ezinobunzima ezinokuthi zibonelele ngoxinzelelo olukhanyayo, ngaloo ndlela unciphise uxinzelelo.
• Umbala : Ezinye iimaski zenziwe ngelaphu elikhanyayo nelingayi kukuthintela ukukhanya ngokupheleleyo, ke ukuba ufuna ukulala okungafakwanga ngokupheleleyo, thenga okunesiphumo sokucima ukukhanya okungakhanyisi konke konke.

Zama imaski eyenziwe nge-100 pesenti yendalo, izinto ezinokuphefumla ezinje ngomqhaphu okanye isilika kwaye uyihlambe rhoqo ngesicoci esingenamakha kwaye ungasebenzisi nasiphi na isithambisi selaphu.

Amanyathelo okhuseleko ngelixa usebenzisa iMask yokulala

• Qiniseka ukuba imask yokulala ayixinananga kuba inokubangela ukungaboni kakuhle kusasa.

• Iimaski zokulala zinokubangela ukuba iinkophe zakho zikhule ziqhushululu njengoko zicinezelwe ubusuku bonke.

Nazi ezinye izikhombisi ezongezelelweyo malunga nendlela onokuthi uwuphucule ngayo umgangatho wokulala kwakho:

• Shiya izinto zombane kunye nezinto ezinxulumene nomsebenzi ngaphandle kwegumbi lokulala.

• Gcina umoya omnyama opholileyo kwigumbi lakho lokulala.

• Musa ukutshintsha-tshintsha ixesha lakho lokulala nexesha lokuvuka.

• Kuphephe ukutya kakhulu kangangeeyure ezintathu phambi kokuba ulale.

• Kunqande i-caffeine okungenani iiyure ezisibhozo ngaphambi kokuba ulale.

• Musa ukusela utywala kanye phambi kokuba ulale.

Kwinqaku lokugqibela…

Kubalulekile ukufumana imaski yokulala esebenza kuwe. Ayisiyo kuphela imaski zokulala ekuncedeni ukuphucula ixesha lakho lokuvala, kodwa eli qhekeza lengubo linokunceda ekuphuculeni imood yakho, ukunciphisa uxinzelelo kunye nokulawula iintlungu ze-migraine- konke kubulelwe kukulala okuphuculweyo okuqhutywa ziimaski zokulala.

I-Horoscope Yakho Yangomso

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