Kulula ukuqaphela ukubaluleka kokulala uma ungumdlali noma umuntu osebenzayo. Ubeka phambili ukuqeqeshwa nokudla ngesikhathi ulinganisa izidingo zomsebenzi wakho womndeni kanye nomsebenzi. Uma kukhona okumele kunikeze, ngokuvamile kuvamile amahora ukusuka ohlelweni lwakho lokulala ebusuku. Ngeshwa, ukugqoka ukulala kuyindlela yokufakazela ngokuqinisekile ukudiliza ukusebenza kwakho ejimini noma esikoleni.
Eqinisweni, ngokucwaninga ngo-2016 okushicilelwe kuyi- Strength & Conditioning Journal eyabhalwa nguGeoff Marshall no-Anthony Turner, abagijimi abadingi ukulala okuphakeme kakhulu, badinga ukulala okungaphezulu kunokwenzelana nabangane babo abangenalutho ukuze bafundele ekuqeqesheni futhi silungiselele ukuqeqeshwa okulandelayo nokuncintisana. Uyabona, ukuhlala njalo uthola amahora angu-7 kuya kwangu-10 ebuthongo ubusuku bonke kuthuthukisa ukusebenza ngokugcina isisusa, ukuvuswa, nemisebenzi yokuqonda okuphathelene nokuhlushwa nokubona ubuhlungu nokuzikhandla. Ibuye isebenze kahle ngokomzimba umsebenzi ohlobene nokusetshenziswa kwesimiso, ukuzivikela, nokusebenza kwenhliziyo .
Kungani Kubalulekile Ukubhekana Nezindaba Zokulala
Uma ulala kangcono, uzizwa ungcono, ucabange kangcono, futhi wenze kangcono-kuyisayensi kuphela. Noma kunjalo, uMarshall noTterer nabo bathola ukuthi ukulala okuvamile kuvamile kubagijimi-lesi siqephu sabantu abajwayele ukungaqapheli isidingo sabo sokubamba iqhaza.
Ngakho-ke, nansi isivumelwano: Uma ungumdlali, ukulala kudingeka kube yinto yokuqala. Ukuze ube nokusebenza kwakho okuhle, kufanele ushaye ifoni. Futhi nge-hay, ngisho ukuthi kufanele ushaye i-mattress yakho-indawo eyodwa lapho kufanele uchithe okungenani amahora ayisikhombisa ngosuku, ungaphazanyiswa. Lokhu kuhlanganisa cishe ingxenye eyodwa kwezintathu zempilo yakho, okwenza uthole umatilasi wekhwalithi ephezulu esekela ukulala okujulile, okungenabuhlungu, enye yezinqumo ezibaluleke kakhulu ongayenza.
Yiqiniso, ukuthenga i-mattress kungase kube nzima. Izindebe zivame ukuhamba ngentengo evela kumabhange angamakhulu angaphezu kwamakhulu ayishumi-hhayi inani ofuna ukulilahlela ekuthengeni okungakaziwe. Khona-ke kukhona imigoqo yokuthengisa ehlanganisa zonke izici nezinzuzo ngokuvamile ezikhuni ukufaneleka njengomthengi. Engeza kulokho inombolo enkulu yezinketho emakethe, futhi akunzima ukubona ukuthi ungathola kanjani ukuthi awukwazi ukwenza isinqumo sokugcina. Nakhu okudingayo ukunciphisa izinketho zakho bese ukhetha amathebhuzi angcono kakhulu kuwe.
Izici ze-Mattress Key
UMark Kleyne, ochwepheshe be-mattress e-Novosbed, uthi wonke umuntu-umdlali noma cha-kufanele ahlole lezi zici ngaphambi kokuthenga umatizi:
- Induduzo nokusekelwa . Ngokusobala, ufuna i-mattress yakho ikhululeke futhi isekele, kodwa lokho kusho izinto ezahlukene kubantu abahlukene. Njengomthetho jikelele wesithupha, uKleyne uthi kufanele ubheke ama-mattresses ngezingxenye ezintathu zokusekela, okungenani enye yalezi zendlalelo ezenziwe nge-foam ephakeme kakhulu. "Ikhwalithi engcono, inkumbulo ye-high-density memory i-foam izohlinzeka ngezinga elithuthukisiwe lokusekela kanye nokunciphisa umzimba," kusho uKleyne.
- Ukuphumula kwephuzu lokucindezela . Uma uke wazizwa lapho ulale khona kahle amahoreni ambalwa, bese uvuka ebuhlungu futhi kufanele uguqule izikhundla, kungenzeka ukuthi umtapo wakho awunikezi usizo olwanele lwephoyinti. Ngokusho kukaKleyne, i-slow-response, i-foam ephakeme kakhulu isisiza ukunciphisa amaphuzu okucindezela, ikakhulukazi emahlombe nasezintweni. "Njengokwesikhwama sakho sezinwele zezicathulo zakho ozithandayo, i-mattress yakho kufanele ibumbane nesimo esiyingqayizivele somzimba wakho," esho.
- Lungisa ukuqondisa komgogodla . "Kungakhathaliseki ukuthi ulala kuphi, izindlebe zakho, amahlombe, nezindebe kufanele zihambisane nazo zonke," kusho uKleyne. "Yingakho izibhedlele ezinika ukuqina okuguquguqukayo zibaluleke kakhulu." Leli qiniso libaluleke kakhulu uma wabelana nombhede wakho nomlingani wakho. Abantu abahlukene banesidingo sokulala ezahlukene, ngakho ukukwazi ukulungisa umatizi wakho ukuze uhlangabezane nezidingo zabalala ngamunye kubalulekile ekugcineni kwezinga elide lokulala. Izinketho ezifana nesistimu ye-Novosbed's Comfort + kanye nesistimu ye-Sleep Number eguquguqukayo yilezi zibonelo zezifiso ezinjalo.
- Izinkathi zokuhlola . Ukulala embhedeni imizuzu emihlanu esitolo akubonakali ukulala ubusuku bonke. Ngokufanayo, ubusuku bokuqala owachitha embhedeni omusha awubonakali ukuthi lokho kuzokubi kangakanani ukumelana nokusetshenziswa okuqhubekayo. Yiqiniso, izinkampani zamathebhuzi azikwazi ukunikeza izinqubomgomo zokubuya ezingapheli, kodwa kufanele unikezwe isikhathi esihle, isikhathi eside sokulingwa lapho ungashintsha khona ingqondo yakho. "Ungazicabangi ngezibhedlele ezihlinzeka ngezivivinyo zasendlini ezingaphansi kwezinsuku eziyikhulu," kusho uKleyne. Kuthatha izinyanga ezintathu ezinhle ukuba umzimba wakho ulungiselele kumatilasi kanye ne-mattress yakho ukuze ulungise umzimba wakho. Izinkampani eziningi zokulala-nge-ebhokisini zinikeza ukuvivinywa kwezinsuku ezingu-100, ezinye, ezifaka i-Novosbed, i-Saatva, ne-Zenhaven, zinikela ezinsukwini ezingu-120.
- Intengo . Akungabazeki ukuthi izinkampani zamatekisi zidinga ukwenza imali, kodwa ama-mattress abizayo angabi yiyona ndlela engcono kakhulu. "Masibe nethemba, ama-mattresses awadingeki ukuba akhokhe imali engaphezu kuka-2,000," kusho uKleyne. "Umbhede-in-a-box sensation uthathe ikakhulukazi ngoba ukuhambisa amathabhu ngokuqondile ikhasimende kwenza izinkampani zidlulisele imali kumthengi." Gcina nje engqondweni, le model entsha yebhizinisi iye yaholela ezinkampanini eziningi zamateller ezisebenzisa imbobo ephansi engapheli ukusekela okwanele. Amagama ayisihluthulelo wokuqina nokusekela "inkumbulo ye-high-density memory".
- Isevisi yamakhasimende . Ungabi namahloni ekubuza imibuzo eminingi mayelana nama-mattress ocabangela ukuthenga. Ekupheleni kosuku, ufuna ukuthenga emgqeni ogama lakhe lokwesekwa lwazi amathebhuthi afana nezansi zezandla zabo futhi silungele ukuphendula kunoma yimuphi umbuzo noma isikhalazo esingenzeka. Lokhu kuyiqiniso ikakhulukazi ngesikhathi sokuvivinywa kwanoma yiliphi i-mattress oyihlolayo-thinta isisekelo ngokusekelwa kwamakhasimende njengoba kuphakama imibuzo bese uqinisekisa ukuthi zitholakala kalula ukuze zisize. Awufuni ukunamathela kumatitha (noma ithimba lezinsizakalo zamakhasimende) elinikeza usizo olubi.
Ukucabangela okukhethekile
Njengoba kunikezwe isikhathi esengeziwe sokutakula esidingekayo ukuze sikhulise ukusebenza, abagijimi kudingeka baqaphele ngokukhethekile ukuxhaswa kwamaphuzu okucindezelwa. "Into yokugcina umgijimi ufuna ukuthi 'ukucabangela' umuzwa ematithini ongenalutho," kusho uKleyne.
Kodwa ngokuphambene nenkolelo evamile, lokho akusho ukuthi udinga i-mattress eyengeziwe. Ucwaningo lwango-2003 lwanyatheliswa e- The Lancet , lwathola ukuthi ama-mattresses aphakathi nendawo abeka ama-5.6 esikalini esingaba ngu-1 kuya kwezingu-10 esakhiwe yiKomidi laseYurophu yokuPhakamisa, kanti i-1 yiyona eqinile kakhulu futhi eyishumi elula kakhulu, yayinethezekile nakakhulu ekunciphiseni ubuhlungu obukhulu obungapheli kunama-mattress usezingeni le-2.3 esikalini. Ngamanye amazwi, ama-mattress aphakathi nendawo ayengcono ekunciphiseni ubuhlungu kanye namaphoyinti okucindezela kunama-mateti aqinile.
Lokho kusho, induduzo yomuntu siqu iyisihluthulelo. Kungakhathaliseki ukuthi ufuna i-mattress egxilile noma elula, kufanele ubuke iziphambeko eziphezulu kakhulu ezithinta umdwebo wakho ohlukile ukuze usize ukunciphisa ukucindezela. Ngokusho kukaKleyne, lokhu kusiza ukugcina ukuhlala okunempilo kokuhlelwa kwemigqa efanele. "Khumbula, ukulungiswa okufanele, kungakhathaliseki ukuthi ulala kanjani, kufanele uvumelanise izindlebe, amahlombe, nezinkalo zakho," usho.
Izakhiwo ze-Foam
Hamba cishe kunoma yiliphi i-website yenkampani ye-mattress, futhi uzobona ngokushesha ukuphazamiseka komshini we-mattress ngokwezendlalelo ze-foam. Naka lemininingwane. Uma ubheke ukuthenga imitha yamamitha okukhumbuza imemori, qiniseka ukuthi ukuphazamiseka kuveza empeleni "inkumbulo yememori," okungenani enye yezingqimba. Yiqiniso, akuzona zonke izendlalelo ezidingekayo ukuba zikhumbule inkumbulo. Eqinisweni, ungqimba oluphansi lwamamithabhaka amaningi lubizwa ngokuthi "i-foam yokusekela." Ungabona futhi izinkomba "zenduduzo yamathumbu," "ungqimba we-latex," "isikhumba se-cell evulekile," "isikhumba se-transition," "ukusebenza kobuciko," nokunye okunjalo. Vele ugcine engqondweni, ngaphandle uma ithi "inkumbulo yokukhumbuza," akusiyo inkohlakalo yememori oyitholayo.
Futhi, uKleyne uphakamisa ukubheke ngokuqondile ukubhekisela kwesikhumbuzo sememori ephezulu. "Iziphambeko eziphakeme kakhulu ziyi-viscous more than foams low-foam, futhi ziphakamise kangcono isisindo somzimba wakho futhi uzigqoke futhi uchithe isikhathi. Banikezela futhi ukusekela okukhulu, kepha kuyabiza kakhulu ukukhiqiza," usho kanje. Yingakho ezinye izinkampani zizama ukuhamba nokusebenzisa inkumbulo encane yezinkumbulo kanye nezimpendulo eziningi ezichazwe ngokuhlukile.
Cover Cover Mattress
Ukududuzwa nokusekelwa umthamo we-mattress yizandla-phansi isici esibaluleke kunazo zonke lapho uthenga umatizi, kepha imininingwane yendaba. Izindwangu zanamuhla nezinto ezibonakalayo zisezingeni eliphezulu kunama-1990 noma ngisho nasekuqaleni kwawo-2000. Njengoba nje izinkampani zezemidlalo zinikela ngezindlela ezihlukahlukene zokwehla, izinto zokupholisa ezembatho zabo zokudlala, izinkampani zamathebhuzi zinikeza izici eziningi zobuciko ezikhungweni zabo zamatta. Ngenxa yokuthi ufuna i-mattress yakho ahlale epholile futhi ephefumula ubusuku bonke, hlola izembozo ezenza kube lula ukuhambisa umoya nokulawula ukushisa. "I-Novosbed, isibonelo, isebenzisa i-Tencel, indwangu etholakala e-eucalyptus esiza u-oick sweat and moisture," kusho uKleyne.
I-Novosbed ayilona yedwa. Amabhizinisi afana no-4-Sleep and Bear nawo anikeza izembozo zokusebenza ezisezingeni eliphezulu ezikhangayo ikakhulukazi kubagijimi noma noma ubani ojwayele ukujula ebusuku.
Ungase futhi ufuna ukufuna izembozo ezikhishwayo ukuze ugeze phezulu futhi ugcine uhlanzekile. Lokhu kunzima ukufika, njengoba izinkampani eziningi ziphakamisa ukuthi uthenge umvikela ohlukile we-mattress, kodwa i-Novosbed ne-OSO yizinkampani ezimbili ezihlinzeka lesi sici.
Abazibophezeli
Uma usalokhu unzima ukwenza isinqumo, u-Kleyne uthi abahlukumezi abaningi behlela phansi esilingweni sokulala. Njengoba kunikezwa ukuthi ukuthenga i-mattress kuyisitshalomali esinjalo, kufanele uqiniseke esinqumweni sakho, futhi lokho kudinga ukuhlolwa okusemthethweni kokulala. Funa izinkampani ezinikezela okungenani ubusuku obuyi-100 bokuhlolwa kwekhaya, futhi okubaluleke kakhulu, qinisekisa ukuthi ukuhlolwa kungenasengozini. "Akufanele udingeke ukhokhe ikhulu ukuze ubuyele umtapo wakho uma ungayithandi neze," kusho uKleyne. Futhi kuze kube yilapho, kufanele uvunyelwe ukubuyisela umthamo phakathi nesikhathi sokulinda, akukho imibuzo eceliwe.
Izitolo ezibhekelana nokuthenga oku-inthanethi
Ukuthi ungathengisa kanjani i-mattress yakho futhi uyithengi, kodwa kuningi okumele ushiwo ngokufika kwamakhamphani we-mattress umkhumbi wakho. Yiqiniso, kuthatha ukukhwabanisa kokholo ukuthenga, ngenxa yokuthi awukwazi ukuhlola-ukushayela imodeli ngaphambi kokuyiyisa ekhaya, kodwa uma nje isikhathi sokuhlolwa ekhaya singenaso futhi singenabungozi, ungahlala njalo buyisela uma ungathandi umatizi ozikhethile.
Izinzuzo zokuthenga ku-intanethi:
- Izintengo eziphansi zamamithabhisi anezici ezifanayo
- Ukulula kokuthunyelwa komnyango
- Izivivinyo zesikhathi eside zokulala ezivame ukuza nezinzuzo ezingenabungozi
- Izinto zokwakha eziphezulu kakhulu ezenziwe e-USA
- Ayikho i-reps yokuthengisa; ungathatha isikhathi sakho ukucwaninga ama-brand ahlukene ukuze uthole okukuhle kakhulu kuwe kanye nesabelomali sakho
Umthengi Wokuthenga Online:
- Ayikwazi ukuzama ngaphambi kokuthenga; kufanele wenze ukuthenga ukuze uthole ukulethwa komkhiqizo
- Ukubuyisa kungaba yinkinga; ezinye izinkampani ze-intanethi zibuyisele imali yokuthumela imali futhi ukuthumela i-mattress emuva kungaba iphuzu lobuhlungu
Kubalulekile futhi ukuqaphela imakethe esitolo esitolo kanye nemakethe e-intanethi yama-mattress cishe ahlukene ngokuphelele. Imikhiqizo oyithola ku-esitolo ayiyona imikhiqizo efanayo oyithola ekunikezeni "ukulala-nge-ibhokisi" ukulethwa futhi ngokuphambene nalokho. Ngomcwaningi ohambelana kahle kakhulu, kungase kudingeke uphenye imikhiqizo ku-intanethi uphinde uye esitolo ukuze uhlole imikhiqizo engathengiswa ngale ndlela.
Izwi elivela
Ukulala ematithini okunethezeka okunciphisa ubuhlungu nobuhlungu ngenkathi kusekela ubuthongo obungaphazanyiswa ngokuqinisekile kubalulekile, kodwa akuyona into ebalulekile kuphela uma kuziwa ekuhlanzeni ukuhlanzeka. Ukwandisa isimiso sakho sebusuku futhi ukwandise ukuphumula kokusebenza emva kokusebenza, khumbula ukugcina ikamelo lakho lipholile futhi limnyama, gwema ukusebenzisa ubuchwepheshe ngehora noma ngaphambi kokuba ulale, futhi ubeke umbhede wakho wokulala nobungqingili ukuze umzimba wakho usebenzise ukuphumula lapho ulele. Uma ukukhathazeka kubangelwa ukungapheli, zama ukuzindla noma ukwenza i-yoga ngaphambi kokulala, bese ubhala uhlu lwakho olwenziwe ngalolo suku olulandelayo ukuze usize ukulungisa ingqondo yakho. Lezi zinyathelo ezincane zingathuthukisa kakhulu ulwazi lwakho lokulala.
> Imithombo:
> Jacobson BH, Bcolani A, Dunklee G, Shepardson A, Acharya H. "Imiphumela yezinkinga zokulala ezinqunyiwe ekubuyiseni emuva nangobungqabavu bokulala kulabo abagulayo abahlushwa ubuhlungu obuphansi futhi behlombe." Ukusetshenziswa kwe-Ergonomics . Dec 2010. doi: 10.1016 / j.apergo.2010.05.004
> Kovacs FM, Abraira V, Pena A, Martin-Rodriguez JG, Sanchez-Vera M, Ferrer E, Ruano D, Guillen P, Gestoso M, Muriel A, Zamora J, Gil del Real MT, Mufraggi N. "Umphumela wokuqina of mattress on ubuhlungu obungapheli non-emuva emuva ubuhlungu: Randomized, double-blind, ukulawulwa, multicentre ukuhlolwa. " I-Lancet. Nov 2003. doi: 10.1016 / S0140-6736 (03) 14792-7
> Mah CD, Mah KE, Kezirian EJ, Dement WC. "Imiphumela Yokwandiswa Kwokulala Ekusebenzeni Kwezemidlalo Abadlali beBuchelball Basketball." Ukulala . Julayi 2011. i-doi: 10.5665 / SLEEP.1132
> Marshall GJG, Turner AN. "Ukubaluleka kokulala Ukusebenza Kwezemidlalo." Journal Strength & Conditioning. Feb 2016. ini: 10.1519 / SSC.0000000000000189