N'zosavuta kunyalanyaza kufunika kokhala tulo ngati ndinu wothamanga kapena wothamanga. Mumapanga maphunziro ndi zakudya zoyenera pamene mukukwaniritsa zofuna za banja lanu ndi nthawi ya ntchito. Ngati chinachake chiyenera kupereka, nthawi zambiri mumakhala maola angapo kuchokera ku tulo tanu usiku uliwonse. Mwamwayi, kugona tulo ndi njira yowonongeka kuti muwononge ntchito zanu ku masewera olimbitsa thupi kapena pa maphunziro.
Ndipotu, malinga ndi kafukufuku wa 2016 wolembedwa mu Strength & Conditioning Journal yolembedwa ndi Geoff Marshall ndi Anthony Turner, othamanga samangofunikira tulo tosangalatsa kwambiri, amafunika kugona kwambiri kuposa anzawo omwe sagwirizane nawo kuti awombole ndipo konzekerani maphunziro apambuyo ndi mpikisano. Mukuona, nthawi zonse kugona kwa maola 7 kapena 10 pa usiku kumapangitsa ntchitoyo kukhalabe ndi cholinga, kukondweretsa, ndi ntchito zomvetsetsa zomwe zimakhudza kuganizira komanso kumvetsa ululu ndi kuyesayesa. Zimathandizanso kuti thupi likhale logwirizana kwambiri ndi kagayidwe kamene kamayambitsa matenda, chitetezo chokwanira komanso matenda a mtima .
Chifukwa Chake Zofunika Zofunika Kugona
Mukagona bwino, mumamva bwino, mumaganizira bwino, ndikuchita bwino-ndi sayansi basi. Komabe, Marshall ndi Turner anapeza kuti kusowa tulo kumakhala kofala kwa othamanga-chiwerengerochi cha anthu nthawi zambiri sichimafuna kunyalanyaza kusowa kwawo koti apitirize.
Kotero, apa pali ntchito: Ngati ndinu wothamanga, kugona kumafunika kukhala choyambirira. Kuti mupindule bwino, muyenera kugunda msipu. Ndipo ndi udzu, ine ndikutanthauza kuti muyenera kugunda matiresi anu-malo omwe inu muyenera kumagwiritsa ntchito maola asanu ndi awiri pa tsiku, osasokonezeka. Izi zimaphatikizapo pafupifupi gawo limodzi mwa magawo atatu a moyo wanu, zomwe zimapangitsa kupeza mateti apamwamba omwe amathandiza kugona kwakukulu, zopweteka, chimodzi mwa zisankho zofunika kwambiri zomwe mungachite.
Inde, kugula matiresi kumatha kumverera kovuta. Zovala zapamwamba nthawi zambiri zimakhala mu mtengo kuchokera ku mabanki angapo oposa khumi-osati kuchuluka kwa ndalama zomwe mukufuna kutaya pa kugula kosadziwika. Ndiye pali malonda ogulitsa omwe ali ndi maonekedwe ndi mapindu amene nthawi zambiri amawoneka ngati ogula. Onjezerani kuti chiwerengero chachikulu cha zosankha pa msika, ndipo sizili zovuta kuona momwe mungadzipezere kuti simungathe kupanga chisankho chomaliza. Pano pali zomwe mukufunikira kuti muchepetse zomwe mungasankhe ndikusankha mateti abwino kwambiri.
Key Mattress Zofunika
Mark Kleyne, katswiri wa mateti ku Novosbed, akuti aliyense wothamanga kapena ayi-ayenera kuyeza zinthu zotsatirazi asanagule mateti:
- Chitonthozo ndi chithandizo . Mwachiwonekere, mukufuna kuti mateti anu akhale omasuka ndi othandizira, koma izi zikutanthauza zinthu zosiyana kwa anthu osiyanasiyana. Monga lamulo lachiwindi, Kleyne akuti muyenera kuyang'ana mateti okhala ndi zigawo zitatu zochirikizira, ndi chimodzi mwa zigawozo zomwe zimapangidwa ndi mvula yambiri. Khalidwe labwino, kupopera kwapopopotopang'ono kumapereka chithandizo chokwanira komanso kuyendetsa thupi, "Kleyne akuti.
- Chitsimikiziro cha malo opanikizika . Ngati munayamba mwadzidzidzi pomwe mukugona bwino kwa maola angapo, ndiye kuti mukumva ululu ndipo muyenera kusinthana malo, mwayi wanu ndi matiresi anu sapereka chithandizo chokwanira chokwanira. Malinga ndi Kleyne, kuthamanga kwapang'onopang'ono, kutentha kwambiri kwapopeni kumathandiza kuchepetsa mavuto, makamaka pamapewa ndi m'chiuno. "Monga momwe nsapato zanu mumazikonda ndi mapazi anu, matiresi anu ayenera kuumba thupi lanu," akuwonjezera motero.
- Lolani kayendedwe ka msana . "Mosasamala kanthu komwe mumagona, makutu anu, mapewa, ndi chiuno, zonsezi ziyenera kugwirizana," Kleyne akuti, "Ichi ndi chifukwa chake mateti omwe amachititsa kuti zinthu zikhale zolimba kwambiri." Mfundo iyi ndi yofunika kwambiri ngati mutagawana bedi lanu ndi mnzanuyo. Anthu osiyana ali ndi zofunikira zosiyana, kuti athe kusintha ma matiresi kuti akwaniritse zosowa za ogona aliyense ndizofunika kuti mukhale ndi nthawi yayitali yogona. Zosankha monga dongosolo la Novosbed's Comfort + ndi Sleep Number's kusintha air air system ndi zitsanzo za zomwe mwasankha.
- Mayesero . Kugona pabedi kwa mphindi zisanu m'sitolo sikutanthauza kugona kwa usiku wonse. Mofananamo, usiku woyamba omwe anakhala pabedi latsopano sichisinkhasinkha momwe choipacho chingathetsere kugwiritsabe ntchito nthawi zonse. Inde, makampani a mateti sangathe kupereka ndondomeko yobwereza yosatha, koma muyenera kupatsidwa nthawi yabwino, yoyezetsa nthawi yomwe mungasinthe malingaliro anu. Kleyne akuti, "Musaganizire za mattresses omwe amapereka mayesero kunyumba. Zimatengera miyezi itatu yabwino kuti thupi lanu likhale lofanana ndi matiresi komanso matiresi anu kuti asinthe thupi lanu. Makampani ambiri ogona-m'bokosi amapereka mayesero a masiku 100, ena, kuphatikizapo Novosbed, Saatva, ndi Zenhaven, omwe amapereka masiku 120.
- Mtengo . Sitikukayikira, makampani a mateti amafuna ndalama, koma ma mateti okwera mtengo sali abwino kwambiri. "Tiyeni tikhale owona mtima, masitaiti sakuyenera kuwononga $ 2,000," Kleyne akuti. "Bedi-in-box-sensation yatha chifukwa chakuti makampani otumiza makina apadera kwa makasitomala amachititsa kuti makampani apereke ndalama kwa wogula." Ingokumbukira, chitsanzo cha bizinesi chatsopanochi chachititsa makampani ambiri amtundu wa mateti omwe amagwiritsa ntchito chithovu chochepa chomwe sichikuthandizani mokwanira. Mawu ofunika okhutira ndi chithandizo ndi "chithokomiro chodziwika kwambiri."
- Ntchito ya makasitomala . Musamachite manyazi kufunsa mafunso ambiri okhudza mateti omwe mukuganizira kugula. Kumapeto kwa tsikuli, mukufuna kugula kuchokera ku mtundu womwe gulu lawo lothandizira limadziwa mattresses ngati kumbuyo kwa manja awo ndipo likukonzekera kuyankha funso lililonse kapena zodandaula. Izi ndizoona makamaka pa nthawi yoyesedwa ya mateti onse omwe mumayesa-kugwiritsira ntchito ndi kuthandizira makasitomala pamene mafunso akuwuka ndikuonetsetsa kuti akupezeka mosavuta kuwathandiza. Simukufuna kukhala ndi mateti (kapena gulu la ogula) limene limapereka chithandizo cholakwika.
Kuganizira Kwambiri
Chifukwa cha nthawi yowonjezera yowonjezera yomwe ikufunika kuti pakhale ntchito, ochita masewera amafunika kukhala okhudzidwa kwambiri ndi chithandizo chopanikizika. "Chinthu chotsirizira amene wothamanga akufuna ndikuti 'akumva' m'magetsi popanda thandizo," akutero Kleyne.
Koma mosiyana ndi zomwe anthu ambiri amakhulupirira, izi sizikutanthauza kuti mukufunikira mateti ena olimba. Phunziro la 2003 lomwe linafalitsidwa mu The Lancet , lapeza kuti makasitima olimba makampani amaika 5.6 pa 1 mpaka 10 lonse zopangidwa ndi European Komiti ya Standardization, ndi 1 kukhala olimba kwambiri ndi 10 kukhala ofewa kwambiri, anali omasuka komanso bwino kuchepetsa kupweteka kwapweteka kosalekeza kusiyana ndi mattresses kumalongosola 2.3 pa scale. Mwa kuyankhula kwina, mateti apakati-olimbitsa bwino anali kuchepetsa kupweteka ndi kupanikizika kuposa mateti olimba owonjezera.
Icho chinati, chitonthozo chaumwini ndi chofunikira. Kaya mukufuna mateti otentha kapena ochepetsetsa, muyenera kuyang'ana zolakwitsa zapamwamba zomwe zimapanga mawonekedwe anu apadera kuti athetse kuchepetsa. Malingana ndi Kleyne, izi zimathandiza kukhalabe ndi thanzi labwino la msana. "Kumbukirani kuti mgwirizano woyenera, mosasamala kanthu momwe mukugona, ayenera kugwirizanitsa makutu, mapewa, ndi chiuno," akutero.
Zojambula Zojambula
Khalani pafupi ndi webusaiti iliyonse yamakampani a mateti, ndipo mwamsanga mudzawona kuwonongeka kwa matiresi mofanana ndi zigawo za thovu. Samalani izi. Ngati mukuyang'ana kugula matiresi otsekemera, kumbukirani kuti kuwonongeka kwenikweni kumatanthauzira "chithovu chakumbukira," chifukwa chimodzi mwa zigawozo. Inde, sizitsulo zonse ziyenera kukumbukira chithovu. Ndipotu, malo otsika amtesi ambiri amatchedwa "chithovu chothandizira." Mukhozanso kuona zolemba za "kutonthoza thovu," "kutayika kwa latex," "thovu lotseguka," "chithovu," "chithovu", ndi zina zotero. Ingokumbukira, kupatula ngati ikunena kuti "kukumbukira chithovu," sikuli kukumbukira chithovu.
Ndiponso, Kleyne akuwonetsa kuyang'ana mwachindunji kuti akutanthawuze ku mchitidwe wambiri wothandizira kukumbukira. "Zipangizo zamakono zimakhala zovuta kwambiri kuposa zochepetsetsa, ndipo imayimirira bwino kwambiri kulemera kwako ndi kuvulaza nthawi. Ichi ndichifukwa chake makampani ena amayesa kuthawa pogwiritsa ntchito zochepa zojambula poizoni komanso zolemba zosiyana siyana.
Zojambulajambula Zamakono
Kutonthoza ndi kuthandizira mateti kumapereka manja-pansi chinthu chofunika kwambiri pogula mateti, koma mfundo zambiri, komanso. Nsalu zamakono ndi zipangizo zamakono ndizopamwamba kwambiri kuposa zaka za m'ma 1990 kapena ngakhale m'ma 2000s. Monga momwe makampani opanga masewera amachitira masewera osiyanasiyana, zipangizo zozizira mu zovala zawo za masewera, makampani a mateti amapereka zinthu zambiri zamakono zomwe zimaphatikizapo matayala awo. Chifukwa mukufuna kuti matiresi anu azikhala ozizira komanso otentha usiku wonse, fufuzani zophimba zomwe zimapangitsa mpweya wabwino ndi kuyendetsa kutentha. "Mwachitsanzo, Novosbed, amagwiritsa ntchito nsalu yotchedwa Tencel, yochokera ku eukalyti yomwe imathandizira kutalika thukuta ndi chinyezi," adatero Kleyne.
Novosbed siyekha. Mankhwala monga 4-Kugona ndi Bear amaperekanso zikhomo zomwe zimakhudza kwambiri othamanga kapena aliyense wotengeka ndi thukuta usiku.
Mukhozanso kuyang'ana zophimba zomwe zimachotsedwa kuti mutsuke pamwamba ndikuzisunga. Izi ndi zovuta kubwera, monga makampani ambiri amangoti mumagula chokhalira chotetezera, koma Novosbed ndi OSO ndi makampani awiri omwe amapereka gawo ili.
Otsutsa
Ngati mukulimbanabe ndi vuto, Kleyne akunena kuti anthu ambiri omwe amagwira ntchitoyi akubwera ku chigonere. Popeza kuti kugula matiresi ndi ndalama, mumayenera kukhala ndi chidaliro pa chisankho chanu, ndipo chimafuna kuyesedwa kolondola. Funani makampani omwe amapereka mausiku makumi asanu ndi atatu a kuyesedwa kwapakhomo, ndipo chofunika kwambiri, onetsetsani kuti mayeserowa alibe chiopsezo. "Sitiyenera kuitanitsa ndalama kuti mutengere mateti anu ngati simukukonda," adatero Kleyne. Ndipo mpaka apo, muyenera kuloledwa kubwezeretsa matiresi mkati mwa nthawi yoyesera, popanda kufunsa mafunso.
Zagulitsa vs. Zogulidwa pa Online
Momwe mungagulitsire mateti yanu ndi momwe mungagwiritsire ntchito chisankho chanu, koma pali zambiri zomwe munganene ponena za kubwera kwa makampani opanga sitima. Zoonadi, zimatengera chikhulupiliro kuti mugule, chifukwa simungathe kuyesa kutsogolera chitsanzo musanabweretse kunyumba, koma ngati nthawi yomwe mukuyesa panyumba ndi yaikulu komanso yopanda chiopsezo, mungathe nthawi zonse Bwezerani ngati simukukonda matiresi omwe mwasankha.
Zotsatira Zogulira pa Intaneti:
- Mitengo yapansi ya mateti ndi zofanana
- Ndibwino kuti mupite kunyumba
- Mayesero otha msinkhu ogona omwe amabwera ndi zobwereza opanda ubwino
- Zipangizo zamakono zapamwamba zopangidwa ku USA
- Palibe malonda akubwerera; mungathe kutenga nthawi yanu kufufuza mauthenga osiyanasiyana kuti mupeze zomwe zingakupindulitseni inu ndi bajeti yanu
Kugula pa Intaneti:
- Simungayese musanagule; Muyenera kugula kuti mulandireni mankhwala
- Kubwezera kungakhale vuto; Makampani ena pa intaneti amabweza ndalama zothandizira kubweza komanso kutumiza mateti kumbuyo kungakhale zopweteka
N'kofunikanso kuti muzindikire msika wa sitolo ndi msika wa pa intaneti kwa mateti ali pafupifupi osiyana. Mankhwala omwe mumapeza mu-sitolo sizinthu zofanana zomwe mumapeza popereka "bedi-m'bokosi" kubereka komanso mosiyana. Kuti mufufuze bwino kwambiri, mungafunikire kufufuza zamakina pa intaneti ndikupita ku sitolo kuti mukayese mankhwala osagulitsidwa mwanjira imeneyi.
Mawu Ochokera
Kugona pa mateti abwino omwe amachepetsa kupweteka ndi kupweteka pamene akuthandizira kugona osasokonezeka ndikofunika, koma sikuti chokha chofunika kwambiri pankhani ya ukhondo. Kuti mukhale ndi nthawi yambiri ya usiku komanso kuonjezera kupuma kwa ntchito , kumbukirani kuti chipinda chanu chikhale chozizira komanso chakuda, pewani kugwiritsa ntchito zipangizo zamakono pa ola limodzi musanayambe kugona, ndipo pewani bedi lanu kuti mugone ndi kugonana kuti mugwiritse ntchito thupi lanu pogona. Ngati nkhawa imapangitsa kuti usakhale wosasamala, yesetsani kusinkhasinkha kapena kuchita yoga musanagone, ndipo lembani mndandanda wanu kuti muwathandize kusintha maganizo anu. Zintchito zing'onozing'onozi zingakuthandizeni kwambiri kuti mukhale ndi nthawi yogona.
> Zotsatira:
> Jacobson BH, Bcolani A, Dunklee G, Shepardson A, Acharya H. "Zotsatira za malo ogona ogona atamva ululu wammbuyo ndi khalidwe la kugona kwa odwala omwe ali ndi kupweteka kumbuyo ndi kumapweteka." 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. " wa matelasi pa ululu wosachiritsika wam'mbuyo wosachepera: Wosinthika, wawiri, wakhungu, woyendetsedwa, woyesera multicentre. " Lancet. Nov 2003. doi: 10.1016 / S0140-6736 (03) 14792-7
Mah Mah, Mah KE, Kezirian EJ, Dement WC. "Zotsatira za Kugona Kwambiri pa Mapikisano Ochita Masewera Osewera mpira wa Basketball." Kugona . July 2011. doi: 10.5665 / SLEEP.1132
> Marshall GJG, Turner AN. "Kufunika Kogona Kuchita Masewera Olimbitsa Thupi." Mphamvu ndi Ulilimbedwe Journal. Feb 2016. do: 10.1519 / SSC.0000000000000189