Kukhalanso bwino sikuyenera kukhala ngati mukuganiza pambuyo pomwe mumaganizira ndi zochepa zochepa komanso puloteni. Kubwezeretsa ndi ntchito yaikulu yomwe yakhala ikuyang'anitsitsa kwambiri kuchokera ku masewera olimbitsa thupi komanso akatswiri ogona. Ndipotu, bungwe la Canadian Sport for Life linasindikiza lipoti lonse la " Sleep, Recovery, ndi Human Performance ," kufotokoza kufunika kwake, ndi njira zowonjezera, kuyambiranso ntchito zochizira ndi kubwezeretsanso (PERR).
Ndipotu, lipotili likuyamba momveka bwino:
Zotsatira za kugona pa maseŵera a maseŵera zakhala zokhudzidwa kwambiri chifukwa cha umboni wochuluka wa sayansi umene wasonyeza kugwirizana pakati pa zovuta zogona (kugona tulo, kugona tulo ndi gawo la kugona) ndi ntchito yaumunthu.
Zochitika za kugona zasonyezedwanso kuti zimakhudza mwachindunji ndondomeko zamagetsi monga kuphatikiza mphamvu, njala ndi kulemera. Chofunika kwambiri, kugona mokwanira ndi kafukufuku wa circadian mu masewera othamanga wapereka umboni wovomerezeka womwe umatsimikizira kufunika kwa maubwenzi amenewa ndi kufunika kokambirana kugona kwa chitukuko cha athawi.
Mwa kuyankhula kwina, ngati mutagwira mchira wanu ku masewera olimbitsa thupi, koma mukuyesetsa kuti mugone tulo tosangalatsa, mwinamwake mukudzigulitsa nokha. Thupi lanu likufunikira mokwanira kugona kuti liziyenda bwino ndikukhazikitsa bwino kusintha kwanu.
Inde, pali zinthu zambiri zomwe zimakhudza khalidwe la kugona. Mwachitsanzo, kusagona mokwanira, kapena kuvutika ndi kugona, monga kugona tulo kapena kugona tulo . Malingana ndi msinkhu wanu wa moyo ndi moyo wanu, mungathe kulamulira moyenera pazinthu izi. Izi zinati, pali malo amodzi omwe amasinthika mosavuta, komabe kawirikawiri nkhani ya Canada Sport for Life inanena momveka bwino kuti, "Kusokonezeka kwa kugonana kwapadera ndi chinthu chofunikira kwambiri komanso chofala chomwe chimakhudza khalidwe la ogona."
Malo anu ogona amaphatikizapo chirichonse kuchokera kutentha kwa chipinda chimene mukugona, kukhalapo kwa kuwala kozungulira. Koma mwina chimodzi mwa zinthu zofunika kwambiri pa malo anu ogona ndi zomwe mukugona.
Inde, mateti anu.
Ngati matiresi anu ali okalamba kapena osasangalatsa-ngati mutadzuka mmawa mumamva zowawa kuposa pamene mwakhala pansi, ndiye nthawi yoti muthe kusintha. Phunziro lina la 2010 lomwe linatulutsidwa mu Applied Ergonomics linapeza kuti ophunzira omwe adalowa m'malo awo a mateti amatha kukhala ndi chithokomiro chatsopano chakumapeto kwa masabata, ndipo amayamba kuchepa kwambiri komanso kuwonjezeka kwa khalidwe la kugona patatha masabata 12.
Mulole izo zilowe mkati. Panalibe kusintha kwina kwa awa omwe amaphunzira zizoloŵezi za kugona, ndipo komabe, mateti atsopano ndi zonse zomwe zinatengera kuti asinthe tulo zawo pamene akuchepetsa kupweteka kosatha .
Kugula mateti atsopano sizomwe mukuchita ponyengerera, koma ngati zingathandize kuthetsa ubwino wa kugona ndi bonasi yowonjezeretsa yopititsa patsogolo masewera olimbitsa thupi, ndiye kuti ndibwino kuti pakhale kuwombera.
Ife ndithudi tinkaganiza chotero.
Monga munthu amene nthawi zonse amamva kupweteka kwapweteka komanso kugona tulo, komwe kumatchulidwa ndi kugona pa mateti osakwanira, pamene tinapatsidwa mpata woti tiyese-kuyendetsa 4Sleep Performance Mattress (yomwe imakhala yodabwitsa , chikumbukiro chodzidzimutsa) Tinaganiza kuti, "Hey, titha kutaya chiyani?" Ndipo mwinamwake, mwinamwake, ife tidzatha kumverera bwinoko ndi kuchita bwino, nayenso.
Kugula Matepi pa Intaneti
Mateti 4th Sleep ndi mbali ya makina atsopano a makampani omwe amagulitsa katundu wawo pogwiritsa ntchito malonda a pa Intaneti popanda mawonekedwe ena. Kuphatikizana ndi Casper, Leesa, ndi Bear, 4Agona akudula kampani yopanga mateti, ndipo amapereka mateti apamwamba pamtengo wotsika mtengo. Ngakhalenso mabedi awo akuluakulu amawoneka pansi pa $ 1,000, ndipo nthawi zambiri amapereka makononi kuti awononge mtengowo.
Timayesetsa kukhala ndi mateti a Casper, ndipo timayesetseratu kalasi ya Bear Bear m'mbuyomo, kotero tikudziŵa bwino kwambiri dziko latsopano lolimba la mateti kugula, ndipo tikuyenera kunena kuti ndilo lokongola kwambiri.
Mmodzi wa makampani oterewa amachititsa mayeso apakati pa 90 mpaka 100, pamene mutagula, mungagwiritse ntchito mateti kwa miyezi itatu musanapange chisankho chomaliza chokhudza kugula kwanu. Mukhoza kubwezera nthawi iliyonse ngati sichikugwirizana ndi zomwe mukuyembekeza, ndipo amatha kunyamula kunyumba kwanu kwaulere ngati mukufuna kutumiza.
Koma chifukwa chakuti chitsanzo cha bizinesi cha kampani iliyonse ndi ofanana, musaganize kuti mattresses ali ofanana. Iwo sali.
4Magona Matayala ndi Zolemba za Casper ndi Zovala Zovala
Ngakhale kuti makampani ena onse amtundu wa makina amatha kupereka mafilimu amtundu wotsekemera, gwirizano limayima pamenepo. Mankhwala onse amasiyana, amagona mosiyana, ndipo amapereka zinthu zosiyanasiyana zomwe zimasiyanitsa mpikisano. Vuto ndiloti matiresi ogula sali kukula kamodzi kogwirizana ndi ntchito zonse. Chifukwa matupi ndi zosowa za anthu ndizosiyana, zomwe zimachitikira ndi mateti amtundu wawo zimakhalanso zosiyana.
Mwachitsanzo, taganizirani za mateti a Casper omwe tili nawo. Tikudziwa kuti mwina tikupanga intaneti ya mtundu wina "chigawenga" ponena choncho, koma timadana ndi mateti athu a Casper. Chifukwa chokha chimene ine ndi mwamuna wanga tinasungira pambuyo pa mayesero a masiku 90 chinali chifukwa adachikonda. Chimene chiyenera kuyankhula ndi zosowa zosiyana zomwe anthu amafunikira kuchokera ku mateti awo.
Kwa ife, mateti a Casper ndi olimba kwambiri. Ili ndi "kumiza" kwa iyo yomwe poyamba ili yabwino, koma zimamveka ngati mumagwera pansi pa dziwe losambira ndipo thupi lanu limakhala ndi konkire yamphamvu. Chotsatira chathu chikuwonjezereka kupweteka kwa mmbuyo komwe kumandichititsa ine theka la (lachidule) usiku. Zosakhala bwino.
Chipinda cha Bear chija chinali chabwino kwambiri. Ali ndi mpweya wambiri wa kukumbukira pamtima umene umapereka chithunzithunzi chochulukirapo ndi "kuchepa," koma kwa munthu wonga ine yemwe amanyansidwa kwambiri ndi zovuta, timakumbukirabe m'mawa. Izi zikhoza kukhala chifukwa cha kukula kwa matiresi omwe tinayesera (mapasa), omwe amamverera zochepa pa fomu yanga ya mapazi asanu ndi limodzi.
Mateti 4 omwe akugona, atatha mwezi wathunthu woyesa-kuyendetsa galimoto, ndizo zabwino zomwe tayesera kuti tigwirizane nazo. Izi sizikutanthauza kuti tilibe zopweteka-timaganiza kuti izi zingafunikire chozizwitsa chenichenicho-koma timagona bwino pa mateti a 4 ogona kuposa momwe tagona pa mateti alionse m'moyo wathu wachikulire.
4Magona matayala osiyana
Sitiyenera kukhala otsimikiza kuti ndi zinthu ziti zomwe zimapangitsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda,
Mankhwalawa: Mosiyana ndi anzakewo, mateti a 4S Sleep amakhala olemera masentimita 11, ndi inchi yochulukirapo kuposa mathalasi a Bear ndi Casper. Mwinamwake mphutsi yowonjezera iyi imathandizira pazowonjezereka zowonjezereka.
Olimba, koma chushiony chithandizo . Poyamba, tinkadandaula kuti mateti a 4S sleep adzakhala olimba kwambiri. Ndipotu, pamene tinayamba kugonapo, tinaganiza kuti, "Uh-oh, izi zimamveka bwino kuposa Casper." Koma patatha mphindi zingapo, tinamva matupi athu akumira mu thovu, popanda "kutuluka" monga Casper. Kwa ife, ngakhale kuti alibe zoyambazo, "zofewa ndi zokometsera" zimamverera, zotsatira zake zomaliza ndizochitikira zambiri.
Malamulo otentha . Kugona mu malo ozizira omwe amalola thupi lanu kuti lizizizira kwambiri kutentha usiku ndilofunika kwambiri kuti tigone bwino usiku. Vuto ndilokuti mattresses ambiri, mapiritsi, ndi zogona zimatchera kutentha, zomwe zimalepheretsa kutentha uku. Timagona m'kanyumba kamene sikhala ndi mpweya wabwino, kotero kugona pa mateti omwe amachititsa kutentha (makamaka ku Texas kumene tikukhala), ndizofunika kwambiri. Mateti 4 ogona amachita izi mwa njira ziwiri. Choyamba, khungu lake lodziŵika bwino lodzidzimutsa limapangidwa kuti limve kapena kutulutsa kutentha chifukwa cha kutentha kwa khungu lanu kuti mukhale ndi malo ogona. Chachiwiri, chivundikiro cha 4S sleeps chimapangidwa ndi zinthu zofanana ndi makampani opanga masewera apamwamba ochita masewera olimbitsa thupi kuti apereke "kuzizira pafuna" pochotsa chinyezi. Zakhala zotentha kwambiri ku Texas kwa miyezi ingapo yapitayi, koma sitinadzutse usiku pakati pa thukuta-chinachake chimene sitinganene kuti tigone pa mateper Casper.
Izi ndizinthu zitatu zomwe tingaganize kuti zimakhala zosiyana kwambiri ndi kusintha kwanga, ngakhale kuti 4Sigona amaperekanso makina opanga njira zodzipatula kuti musasokonezedwe ndi kayendetsedwe ka anthu ena kapena ziweto zomwe mungagwirizane ndi bedi lanu.
Mphunziyi imapangidwanso kuti ikhale yosamalira zofuna zanu, kotero simungatetezedwe kapena mumangokhala "osamalidwa" monga momwe nthawi zina zimakhalira ndi mapulotechete a mphutsi.
Mayankho a Kachipatala ndi Maphunziro
Funso lathu loyamba ku kampani ya 4Sleep inali ngati iwo anali ndi mateti awo omwe anaphunziridwa kapena akuwongosoledwa ndi mabungwe ena onse achipani. Pakalipano, iwo sanayambe kuyesa mayesero awo pamayesero alionse a zachipatala, koma adatsindika kufunika koyika m'manja mwa anthu ogwira ntchito, pokhala nawo oyang'aniridwa ndi othamanga, yogis, ndi timu yawo yogwira ntchito kuti atsimikizire mateti amawongolera kuti thupi liziyenda bwino komanso kugona bwino.
Chitsanzo cha mankhwala chinaperekedwa ndi wopanga kuti apitirize kukambirana.
> Zotsatira:
> Jacobson B, Boolani A, Dunklee G, Shepardson A, Acharya A. Zotsatira za malo ogona ogona atamva kupweteka kwa msana ndi khalidwe la kugona kwa odwala omwe ali ndi kupweteka kumbuyo ndi kumapiri. Ergonomics . Vol 42 Iss 1. Dec 2010.
> Zisamaliro C. Kugona, Kusintha, ndi Kuchita: New Frontier mu High-Performance Athletics. Mapatala a Neurologic . Vol 26. 2008.
> Zisamaliro C, Alexander B. Kugona, Kusintha, ndi Kuchita Zochita za Anthu: Njira Yowonjezereka Yopambitsira Pakati pa Athaŵi Zakale. Canadian Sport for Life . 2013.
> Tuomilehto H, Vuorinen VP, Penttilä E, Kivimäki M, Vuorenmaa M, Venojärvi M, Airaksinen O, Pihlajamäki J. Kugona kwa akatswiri ochita masewera: Zosayembekezereka zowonjezera thanzi ndi ntchito. J Masewera Sci. 2016 May 13: 1-7.
> Thupi la Thupi Pakati pa Kugona. Sleepdex. http://www.sleepdex.org/thermoregulation.htm.