Ukulungiswa okufanelekileyo ngexesha lokulala kubalulekile njengoko kulala ngesondo. Apha, ukusuka ekukhethweni kwesimo, kwakhona, kuxhomekeke ukuba ngaba uya kuvuka ekuseni uyaneliswa yinkqubo okanye uvakalelwa kukuba ungathandeki, okanye intlungu.
Ukulala emva
I-Intanethi, ngesiseko seyona nto eyaziwayo, inethemba lokuba yile ndawo - indlela engcono yokuhlangana noMorpheus. Ngokuqinisekileyo wayenesiqingatha sezigidi kunye kunye kwaye akukho nanye. Kodwa siza kuthukuthela wena kunye ne-Intanethi - akukho nto ifanelekileyo yokulala, elowo luneenzuzo kunye nezilungelelaniso. Kwaye oku akukodwa. Masiqale ngokuhle. "Ukulala emhlane" kunceda intloko, intamo kunye nomgudu ukugcina indawo yokungathathi hlangothi, ukuvumela amathambo kunye nezihlunu zomzimba ukuba zikhulule ekugqibeleni, kwaye zifanelekile ukulwa nokukhwabanisa: ukuba intloko ibuthongo ngaphezu kwayo yonke indawo, ngoko isisu sithotyelwe ngaphantsi kwe-esophagus, ngoko i-juice esiswini ayikho baya kukwazi ukubuyela kwi-esophagus, kunye ne-nymphs, ngokukodwa ngokuxhalabele ngobuhle babo, inxaxheba inceda ukuphepha ukunqanda okungadingekile kwesikhumba ebusweni (oko kukuthi, ukubonakala kwemibhozo engabonakaliyo) kunye nokukhusela isifuba.
Kwaye ngoku malunga neemigodi. Esikhundleni emva, umhlathi osezantsi uhlala, kubangela iingxaki ngokuphefumla. Oku kukhonkcisiwe kubangelwa ngabantu abanezifo ezinzima: isifo se-apnea yokuphazamiseka komzimba, isifo se-asthma, isisu, isifo esingapheliyo se-pulmonary disease. Nangona kunjalo, oku kunokuba kubi, iifutshane zenzululwazi zakutshanje zifumene ukudibanisa phakathi kokuma emva kwalabo bahluphekileyo kwizifo ezichazwe kunye nobungozi bokufa ngexesha lokulala.
Yaye isithuba asikhuthazwa ngabemi asebekhulile abafazi abakhulelweyo. Kodwa kungcono ukuba ungakhulelwa ngexesha le-PMS ngeli xesha, ekubeni ukhetho olungakumbi kule nkqubo enzima lunokubangela ukungonakali okongeziweyo: umzekelo, xa ulala ngesisu sakho, kukho uxinzelelo kwi-urinary bladder, esele ibenzima kanzima, kwaye ukubeka "ecaleni" kunokubangela ukuba esifubeni.
Ukulala ngecala lakhe
Ukufaka ingxaki kumxholo wesimo esona sikhundla esiphambili kwisithuba sangaphambili. Okokuqala, kuqinisekisa ukuba isikhundla esiphezulu sentamo nokubuya ukuze bangagula ngentsasa, kunye nokunciphisa i-acid reflux (oku kukuthi xa iziqu zesisu ziphonswa kwi-esophagus), kwaye zikhusela ukubonakala okubonakalayo kunye nokungafani. Ukulala kwicala kukuhle kubafazi abakhulelweyo, ngokukodwa ngakwesobunxele, okukunceda ukucima ukuhamba kwegazi emzimbeni.
I-drawback kuphela ekhusela le posaznavatsya efanelekileyo, iyimpembelelo engathandekiyo kwimeko yangaphandle. Sama sushi: ulusu lobuso ludibanisa nomlotha kwaye lugxotha indawo engavumelekile, ludwelise okanye iinqontrakthi zibe nzima. Bandezeleka kunye nesifuba (ingakumbi sikhulu): enye yazo iphoswe phezu kombhede, enye ixhomekeke kwintombi yam, oko kukuthi, i-unnaturally ilula ukusuka ngaphandle.
Ukulala ngesisu
Esinye isaga saseShayina sithi ukulala emhlane, abangcwele, nangesisu - aboni. Kwaye kukho inkozo yokuqonda, ucinga ukuba lo mva, njengokungathi uhlwaywe, ufumana ingozi kakhulu. Ukulala emlonyeni, akunakwenzeka ukugcina ukhululekile, kunye neziphene zendalo, isikhundla sesigxina. Umzimba wonke uphambuke kwaye uphazamise, oku kukhokelela ekunyuseni komthwalo kwiindawo kunye nezihlunu. Ngenxa yoko, unako ukufumana ukunweba kunye nokuvuvukala kwemizi okanye ukuxubha kweentsimbi. Ngoko kwimeko engamahlwempu kakhulu yeemeko zobusasa ekuseni, awukwazi nje ukuvuka ngaphandle koonogqirha. Ngaphezulu, umthwalo kwesikhumba ebusweni kunye nesifuba sikhulu.
Inzuzo kuphela yolu luleko kukuba iyanceda ngokukhawuleza ukubonakala kwendlela yokugubha. Ngoko ukuba ummelwane wakho embhedeni okanye nayiphi na indoda engaphakathi kweekhilomitha engama-kilometer uyakuvusa ngokukhawuleza ngokumemeza kwakhe, uqoke amandla kwaye umjikelele esiswini sakhe, kwaye makabeke intlungu entanyeni ngokuphindisela ngenxa yokulala kwakho.
Utshintsho kumxholo
Njengokuba kukho nawuphi na omnye ushishino, oluluntu oluthengiselwano kwiminyaka emininzi, akukho zintathu kuphela ezibangela ukulala. Utshintsho olunokwenzeka, kuquka nokusebenzisa izixhobo ezongezelelweyo.
Ngezinye iimyalelo
Zingasetyenziswa ukuba ngexesha lokuphupha emlenzeni wakho uyahlanza ngeenkumbulo ezingathandekiyo kummandla we-back back or legs. Iprops - umncinci omncinci okanye i-roller, ehlanganiswe kwilweleni, ibekwe ngokulandelanayo, phantsi kwe-lumbar spine okanye phantsi kwamadolo.
Ngomlenze phakathi kwemilenze
Ngexesha lokulala ehlangothini, umlenze wamahhala ongahlali phezu kombhede ungashenxisa phambili, obangela ukujikeleza kwenkomo ye-lumbosacral. Eyona mininzi, kunjalo, kodwa isasongela izikhwebu kunye nomva. Ngoko, umlotha, unxweme phakathi kwamadolo, usombulula le ngxaki.
I-Pose ye-embryo
Ukuba awuyi-embryo, akufuneki ukuba uthathe isikhundla sakhe kwaye uguqe ngamadolo akho esifubeni, ucofe kwibhola. Isikhundla sinezo zibhinqa njengoko zilele kwicala layo, kodwa ngelo xesha zihlala zingenazo iinzuzo zale ndlela yokugqibela: intamo nomgudu kwisimo esityiweyo ayilungelekanga kwaye kukho uxinzelelo kwi-diaphragm, oku kuthetha ukuba inkqubo yokuphefumula iba nzima.
Ngo kwamkela
Ngentlungu emagxeni, ulale ecaleni lakho kwicala eliphilileyo kwaye, ngezandla zombini, cinezela umqulo kwisifuba sakho. Ukwenyuka okunjalo kuya kunika indawo eyonakalisiweyo kwindawo ekhululekile kunye nokunciphisa intlungu.
Umhlobo onentloko
Kwi-pillow, ngezinye izihlandlo unako ukukhala. Kodwa okokuqala kuhloswe ukuba kugcinwe ukungathathi hlangothi, oko kukuthi, yendalo, ngaphandle kokuphazamiseka ngapha nangapha, isikhundla sekhanda nentamo. Ngoko ukhethe ifowuni ngenjongo yalo enjongo.
Ukuba ulala emhlane wakho, kufuneka kube nzima kangangokuba intloko ithetha ngqo, kwaye intamo ayifuni phambili okanye ibuyele. Kule ndawo, kukho imilenze ekhethekileyo kunye nekhefu. Spishna boku - vumela ukuba ifowuni ihlale ihlala kwindawo ehlala phakathi kwebhedi kunye nentloko, ngaphandle kokuba iya kufumaneka kufana nomphezulu wobuthongo. Kwaye bathanda ubuthongo, ukubeka umsila entloko, ngokufanelekileyo, kufuneka ube mncinci.
Ukuba, naphezu kwazo zonke iingxabano zethu, ukhetha ukufumana inzuzo, khetha ubuncinane ubuncedisi bokulala okanye usebenzise ubusuku "vodnochestve".
Kwaye ngoku i-logic enobugxiba ibonisa ukuba umntu ngamnye ufuna iimfuno ezintathu ubuncinane. Eyona nto, yinyani, kodwa siyiintsholongwane zehlabathi. Ngoko ukhethe ubukhulu bomlenze phantsi kwesithuba ochitha ixesha elide. U-Meshishsya ubusuku ebhedini, ngokungaziguquli ngokutshintsha iingxaki? Yenza uvavanyo lwakho: emva kwexesha elithile emva kokuvuswa kwakho kusasa - oku kukuthi umzimba wakho ukhetha kakhulu.