Iimpawu ezi-5 ezothusayo Ulele kuMatrasi ombi

uwutshintsha nini umatrasi Iifoto ze-baytunc / i-Getty

Eminye imicimbi enxulumene noomatrasi kunzima ukuyiphosa. Ukuba uphuma ebhedini ntsasa nganye ngentamo ebuhlungu okanye umqolo-ewe, kuya kufuneka ujonge ekuphuculeni.

Oomatrasi abomeleleyo bakholisa ukuba ngcono kwintlungu engapheliyo kuba banika inkxaso eyoneleyo, utshilo UMichael Grandner , PhD, umlawuli weNkqubo yoPhando lokulala kunye neMpilo kwiYunivesithi yaseArizona College of Medicine.



(Guqula impilo yakho ngeentsuku ezingama-365 zeemfihlo zokuncipha, iingcebiso malunga nokuba sempilweni, kunye nenkuthazo-ufumane eyakho Ngo-2018 Uthintelo ikhalenda kunye nesicwangciso sezempilo namhlanje!)



Kodwa ngelixa kuyinyani ngokubanzi, u-Grandner uthi umandlalo olungileyo kuni uxhomekeke kwizinto ezininzi ezahlukeneyo-njengokufumana kwakho iintlungu, indawo okhetha ukulala kuyo, ukutyeba nokuqina komqamelo wakho, nokunye okuninzi. (Le yeyona mililo ilungileyo ye amacala okulala , isisu esilala , kunye abalala ngasemva .)

Inqaku lakhe linye leengcebiso xa kufikwa ekukhetheni umatrasi? Ndicebisa into ngomgaqo-nkqubo wokubuyisa olungileyo, utsho.



eyona bras yokuphakamisa kunye nenkxaso

Unokuchitha usuku lonke ufunda ukuphononongwa komatrasi. Kodwa ude ulale ngento kangange veki okanye ezimbini, ngekhe wazi ukuba zilungele iimfuno zakho.

Unoko engqondweni, nantsi imiqondiso yesilumkiso esimangazayo yokuba ucinga ngomatrasi omtsha. Ukuba ufumana nayiphi na le micimbi, mhlawumbi lixesha lokutshintsha eyakho. Kukwafakwe apha ngezantsi: ezinye ezikhethiweyo zoomatrasi ezintsha (zonke zinemigaqo-nkqubo yokubuyisa imali ebalaseleyo).

Uvuka ngempumlo exineneyo.

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Izibungu zothuli zizinambuzane ezincinane ezondla ngothuli lwendlu olonakeleyo. Ukuba unothuli, uneengcongconi zothuli.



Abantu abaninzi bayaliwa kwezi bugs zincinci. Ngapha koko, inokuba sesona sizathu siphambili sokwaliwa unyaka nonyaka, ngokwe I-Asthma kunye ne-Allergy Foundation yaseMelika (IAFA). Iimpawu zokungavani nothuli zibandakanya impumlo egobileyo, ukuthimla, amehlo anamanzi, kunye nomlomo orhawuzayo okanye umqala, ingxelo ye-AAFA. (Apha zi Izizathu ezi-4 zokugula komzimba kuya kusiba mandundu .)

Ukuba uvuka nezo mpawu, umatrasi wakho unokuba netyala. Isifundo se-2010 evela kubaphandi baseJamani bafumene abantu abaqale ukulala koomatrasi abaphezulu abanciphisa ubukho beziduli kunye nokungunda konwabele ukwehla kweepesenti ezingama-43 kwiimpawu zokungabikho komzimba.

Kunye nokuhlamba i-pillowcases kunye namashiti ubuncinci kube kanye ngeveki ukuze uzisuse izilwanyana kunye nezinye izinto ezibangela ukunganyangeki, ukuthenga umatrasi othintela ukungabikho komzimba kunganceda, uphando lubonisa.

Ukukhethwa komatrasi omtsha: I-Snuz yenza umatrasi usongelwe nge-membrane-mite-proof membrane ( Yithenge: $ 650 nangaphezulu, snuz.com ). Inketho ebiza kakhulu kukuzama isiciko somatrasi esivimba uthuli njenge-Allersoft's 100% Cotton Mattress Protector ( Thenga ngu: $ 50 nangaphezulu, amazon.com ).

I-libido yakho iphantsi.

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Ukuqhuba ngesondo okungabikhoyo yenye yeempawu ezibonisa ukuba awufumani ubuthongo obulungileyo. Kwaye ukubila ebusuku kunye nokuphazamiseka kokulala-kubangelwa ngamanye amaxesha yindawo yokulala eshushu kakhulu-kunxulunyaniswa nelahleko ye-libido, ifunyenwe isifundo se-2007 kwi Ijenali yaseMelika ye-Obstetrics kunye neGynecology .

Isiseko sokulala saseMelika icebisa uhlengahlengisa i-thermostat yakho ukuze igumbi lakho lokulala liphakathi kwama-60 nama-67 degrees. Ukuthenga umatrasi (kunye amashiti okupholisa okanye iipilo) ezikunceda ukuba ungagqithisi ebusuku yenye indlela elungileyo yokukhusela ii-ZZZ zakho-kunye nesondo lakho lokuqhuba.

Ukukhethwa komatrasi omtsha: Umphezulu wegwebu ngaphezulu Imatrasi yeLeesa yenzelwe ukukhuthaza ukuphola komoya ubusuku bonke, kwaye iyasebenza ngokwenene. Imatrasi ikwaxhasa kakhulu, enokunceda ukukhusela iintlungu kunye neentlungu ezingapheliyo. ( Yithenge: $ 625 nangaphezulu, amazon.com .)

Ulusu lwakho alukhangeleki (okanye luve) kushushu.

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Ukulala okumgangatho ophantsi kunxulunyaniswa nokunyuka kwamahomoni anxulumene noxinzelelo njenge-cortisol, imiboniso isifundo kwijenali Iiklinikhi zamayeza okulala . Olunye uphando ibonisa oku kunyusa kwi-cortisol kunye nokudumba kwenkqubo okunokubangela ukukhuthaza imibimbi, ilahleko yokuqina kolusu kunye nokuqina, ulusu olungenalusini, kunye neemeko zolusu ezilusizi ezifana ne-eczema. (Ndibona! Nantsi Izinto ezi-6 i-eczema yakho izama ukukuxelela .)

Oomatrasi abadala inokuba sesona sizathu sokungalali kakuhle kunye noxinzelelo. Kutshanje ukufunda kwi Ijenali yoNyango lweChiropractic Ufumene umatrasi womntu ophakathi wayeneminyaka engama-9.5 ubudala, kwaye ukutshintshela kumatrasi omtsha kokubini kuphuculwe ukulala kunye nokwehlisa uxinzelelo.

Ngelixa ababhali abafundayo besithi akukho phando lwaneleyo ukubonisa ukuba uhlobo olunye loomatrasi lulungele wonke umntu olalayo, ulingo lwabo ludibanise umgangatho ophucukileyo wokulala noomatrasi abatsha abaqinileyo ababonisa imithombo efakwe amagwebu.

Ukukhethwa komatrasi omtsha: Kunye nebhedi yabo engqongqo, i-Leesa yenza i-hybrid umatrasi wasentwasahlobo nogwebu ifana kakhulu naleyo isetyenziswe kufundo loxinzelelo olungentla. ( Yithenge: $ 775 nangaphezulu, amazon.com .)

Kuthatha iyure okanye nangaphezulu ukulala.

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Elinye inqanaba lomgangatho wokulala yinto abaphandi bokulala abathi kukulala ukuqala kokuhamba-okanye ixesha umntu alala ngalo ebhedini ngaphambi kokuba ekugqibeleni akhukuliswe.

Ngelixa unokuthi (ngokufanelekileyo) usole ukungakwazi kwakho ukulala kwizinto ezinje ngomkhwa we-smartphone yakho yokulala, okanye igumbi lakho elimdaka , umatrasi oqinileyo kakhulu usenokuba netyala, kubonisa isifundo se-2015 phakathi Inzululwazi yokulala .

Olo phononongo lufumanise ukuba xa iqela labantu abalupheleyo litshintshile ukusuka kumatrasi oqinileyo ukuya kumatrasi oqinileyo, ixesha eliqhelekileyo elibathathisileyo balale ukusuka kumyinge wemizuzu engama-67 ukuya kwimizuzu engama-21 kuphela. Amanyathelo entamo kunye nentlungu yangasemva nayo yehle ngaphezulu kwe-50% emva kokuba abathathi-nxaxheba balala koomatrasi abaphakathi-eqinile iiveki ezine, isifundo sibonisa. (Le yeyona miqamelo intle yokuphelisa iintlungu zentamo.)

Ukukhethwa komatrasi omtsha: Inkqubo ye- Uthando & Ukulala umatrasi ophakathi ovela eNest Bedding unezilinganiso zokuqina ezihambelana noomatrasi abomeleleyo abasetyenziswa kolu phando lungentla, kwaye ke kufanelekile ukuba ibe lukhetho olukhulu kubantu abasokolayo ukulala, okanye abanengxaki yomqolo okanye yentlungu. ( Yithenge: $ 399 nangaphezulu, amazon.com .)

Ngaba ezi yoga zihamba ngaphambi kokulala ukuze ulale kamnandi ebusuku?

Uziva ugroggy nasemva kokulala ubusuku bonke.

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Njengokuba u-dust-mite allergies unokubangela ukuba uvuke neempawu ezinje ngeempumlo ezixineneyo okanye umqala obuhlungu, ubukho besikhunta okanye ibhakteria kumatrasi wakho kunokubangela ukuba umntu alale, isifuba sasebusuku, okanye eminye imiba yokuphefumla engalunganga. isifundo se-2013 kwi Ijenali yokuNgena komzimba kunye noNyango lweZifo . (Ngaba unengxaki yokulala? Phendula le mibuzo mi-5 ukuze ufumanise.)

Isiphumo: uyacinywa emini naxa ulele ngokuqinileyo iiyure ezisibhozo okanye nangaphezulu. Olunye uphando Iintsholongwane ezibangela umbefu ezibangela umbefu zixhaphake kakhulu.

Kunye nokucoca amaphepha akho kunye neepillowases rhoqo, unokunceda ukukhusela iibhaktheriya kunye nezinye izinto ezincinci ekwakheni umatrasi kunye nemithwalo ngokubakhusela ngezikhuselo ze-allergen-proof. SureGuard yenza elungileyo ( Thenga ngu: $ 40 nangaphezulu, amazon.com ).

I-apophyllite crystal intsingiselo

Ukukhethwa komatrasi omtsha: Unokuphumla ngokulula ngoncedo oluvela kwiPangeaBed, elenza umatrasi onobhedu olungenisiweyo, umaleko we-hypoallergenic wokhuseleko kwiibhaktheriya. ( Yithenge: $ 595 nangaphezulu, amazon.com .)