Kuita zvekugadzirisa hakufaniri kuenzana nekufunga-shure kwekufungidzirwa kwaunofungidzira pamusoro pezvishoma zvishoma zvakatambanudzwa uye protein yekubha. Kudzorera ibhizimisi rakakomba rave richiwana kunyatsotarisirwa zvakanyanya kubva mune zvekuita masayendisiti uye nyanzvi dzekurara. Kutaura zvazviri, sangano reCanada Sport for Life rakabudisa mushumo wose wakanzi " Kurara, Kuwanazve, uye Kuchengetedza Kwevanhu ," kurondedzera kukosha kwe, uye mazano ekuvandudza, mushure mekudzidzira muviri uye kuvandudzwa (PERR).
Kutaura zvazviri, mushumo unotanga nemashoko akajeka zvakajeka:
Izvo zvinokonzerwa nehope pamitambo yevemutambo yava nyaya yekufarira kwakanyanya pamusana pomuviri unokura wehuchapupu hwezvesayenzi hwakaratidza ukama pakati pezvokurara zvinokonzera (kurara kwenguva refu, kurara kwehutano uye circadian sleep phase) nekushanda kwevanhu.
Zvinhu zvehope zvakave zvichiratidzwawo kuti zvinokonzera zvakananga zvirongwa zvemagetsi zvinosanganisira simba rakagadzikana, kudya uye kuyerwa kwekureruka. Zvinonyanya kukosha, kurara nekuwedzerwa uye circadian rhythm tsvakurudzo mumitambo yevanhu vanopa humwe huchapupu huripo hunosimbisa kukosha kwehukama uhwu uye kukosha kwekutarisa kurara muhupenyu hwemutambo kwenguva refu.
Mune mamwe mazwi, kana iwe ukashanda muswe wako kunze kwekurovedza muviri, asi uchiedza kurara zvakanaka usiku, iwe unenge uchizvitengesa iwe pfupi. Muviri wako unoda zvakakodzera kurara kuti uite zvakanaka uye kuvandudza kushanda kwako kunatsiridza.
Zvechokwadi, pane zvinhu zvakawanda zvinokonzera kurara kwehutano. Somuenzaniso, kusawana kukwana kwakakwana, kana kushaya matambudziko ekurara, zvakadai sokurara kwepabonde kana kusuruvara . Zvichienderana nezvesimba rako rehupenyu uye mararamiro ako, unogona kungova nekutarisa kwezvinhu izvi. Izvozvo zvakati, pane imwe nzvimbo inogona kuchinja nyore nyore, asi inowanzoregererwa-imwe yeCanada Sport for Life report yakarondedzera zvakajeka nekutaura, "Kushungurudzika kwehutano hwepakati pemugodhi ndicho chinonyanya kukosha uye chinowanzochinjwa chinokonzera kukanganisa kwehutano hwehutano."
Nzvimbo yako yehope inovhiringidza zvose kubva pakushambidza kwemukamuri uri kurara mukati, kusvika pakuvapo kwechiedza. Asi zvichida chimwe chezvinhu zvakakosha mumamiriro ako ehope ndizvo zvauri kurara.
Hungu, mateti ako.
Kana mattress yako akwegura kana asinganzwisisiki-kana iwe ukazomuka mangwanani uchirwadza kupfuura iwe pawakaisa pasi, ndiyo nguva yekuvandudza. Imwe ongororo ye2010 yakabudiswa muApplied Ergonomics yakawana kuti vatsva vekudzidza vakatsiva mattress avo nguva dzose nechinhu chitsva, chakasimba-chakasimba chemamota latex mattress, vakaona kuderera kukuru mukunetseka mumuviri uye kuwedzerwa kwehutano hwekurara mushure memavhiki gumi nemaviri.
Rega izvozvo zvidire mukati. Kwakange kusina zvimwe zvigadziri kune avo vaidzidza maitiro ekurara, uye zvakadaro, mattress matsva ndiyo yose yaifanira kuvandudza kurara kwavo nekuderedza kusuruvara kusingaperi .
Kutenga mattress itsva zvechokwadi haisi chinhu chaunoita pamusana pekufungidzira, asi kana chinogona kubatsira kubatsiridza kurara kwehutano nebhonasi yakawedzerwa yekuvandudza kupedza maitiro, zvino zvichida zvakakosha kupfura.
Isu takafunga saizvozvo.
Somumwe munhu anowanzosangana nemarwadzo ekurwadziwa uye kutadza kurara, izvo zvinongoratidzirwa nokurara pamusana wemadzimai asingasviki-akanaka, apo patakapiwa mukana wekuedza-kutora 4Sleep Performance Mattress (iyo inowanzova yeruzhinji-yakasimba , chiyeuchidzo chekudzivirira mateti) takafunga, "Hey, chii chatingafanira kurasikirwa nacho?" Uye zvichida, zvichida, tichazopedzisira tava kunzwa zviri nani uye tichiita zviri nani, zvakare.
Kutenga Matress Online
Matirasi mana akange akarembera chikamu chetsva itsva yemakambani makambani anotengesa zvinhu zvavo kuburikidza nepaIndaneti zvisina kuwedzera mune--mumiririri mumiririri. Kubatana nevekuda kweCasper, Leesa, uye Bear, 4Sara akarara kunze kwekambani yevarume vekati, vachipa mateti ekupedzisira pamutengo unodhura. Kunyangwe mabhedha avo emambo akavhara pasi pe $ 1 000, uye vanowanzopa mapikoni kuti awedzere mutengo unowedzera.
Isu tinowanzoitika kuti tive neCasper mattress, uye isu tave tichiedza-kutungamirirwa nematirasi yebhere munguva yakapfuura, saka tine ruzivo rwakanyanya munyika ino yakashinga yematidziro kutenga, uye isu tinofanira kutaura, zvakanaka.
Chimwe chezvinhu izvi zvemakambani emakambani anotengesa mapepa anopa mazuva 90 kusvika ku100-kutongwa, kana mushure mekutenga kwako, iwe unogona kushandisa mattress kwemwedzi mitatu usati waita chisarudzo chokupedzisira pamusoro pekutenga kwako. Iwe unogona kuzvidzorera chero nguva kana ikasararamira pane zvaunotarisira, uye ivo vanozozvitora kubva mumba mako pasina kana iwe uchida kuzvidzosera.
Asi nekuda kwekuti bhizimisi yebhizimisi yekambani imwechete yakafanana, usafunga kuti mattresses akafanana. Havasi.
4Sara rakanyarara pamwe chete neCasper uye Tora Matsi
Kunyange zvazvo inenge mimwe makambani emagetsi epaIndaneti inopa humwe shanduro ye gel yekuyeuka furo remamota, kufanana kunomira ipapo. Rimwe rematrice rinonzwa rakasiyana, rinorara zvakasiyana, uye rinopa zvinhu zvakasiyana zvinoita kuti zvive zvakasiyana nemakwikwi. Dambudziko nderekuti mateti ekutenga haasi uwandu humwe hunoenderana nemabasa ose. Nemhaka yokuti miviri yevanhu uye zvido zvakasiyana, zvavanosangana nazvo nemasiteresi pachavo zvichave zvakasiyana.
Tora, somuenzaniso, mattress weCasper isu tine. Tinoziva kuti tave tichiita imwe yemhando yekutengesa "mhosva" nokutaura kudaro, asi tinovenga hatper mate yedu. Chikonzero chete ini nomurume wangu takaichengetedza mushure mekutongwa kwemazuva makumi mapfumbamwe nekuti wakaifarira. Iko kunofanirwa kutaura kune zvakasiyana siyana zvinoda vanhu vakasiyana vanodikanwa kubva pamadzimai avo.
Kwatiri, Casper mattress inonyanya kusimba. Iine "kunyura" kune iyo yakatanga yakanaka, asi zvino inonzwa sokuti iwe unorova pasi pechidziva chekushambira uye muviri wako unosangana nedombo rakasimba. Chigumisiro chedu chakanyanya kuwedzerwa kurwadziwa kwepashure kunondichengetedza ini hafu yenguva (yakapfupika) usiku. Kwete zvakanaka.
The Mattress Bear yakanyanya, zviri nani. Iine mhedziso yakanyanyisa yekuyeuchidza pamusoro apo inopa kukurudzira kukuru uye kudarika "kubuda kunze," asi kune mumwe munhu akafanana neni anoseka zvikuru kune zvinodzvinyirira, tinoramba tichineta mamwe mangwanani. Izvi zvingave zvakakonzerwa nehukuru hwemattairi takaedza (twine), iyo yakanzwa yakamanikidzika yefaira rangu rechitanhatu.
Matirasi 4 akarara, mushure memwedzi wakakwana wekuedza-kutyaira, ndiyo yakanakisisa yatakaedza kudanana nayo. Izvi hazvirevi kuti tiri kurwadziwa-kusununguka-tinofunga kuti izvo zvingadikanwa chishamiso chaicho-asi isu tinorara zviri nani pamatorosi 4 asara pane zvatakarara pane chero mateti muupenyu hwedu hwevanhu vakuru.
4Marara Matsikisi akasiyana
Hatingagoni kunyatsoziva kuti zvikamu zvei 4S sleeping mattress zvinowedzera zvakanyanya kune zvakaitika kwatiri zvakanaka, asi tinogona kureva pane zvingaita zvingangodaro:
Mubati wemateri: Kusiyana nevamwe vayo, 4S Sleep Matress is 11 masentimita masendimita, iyo yakazara incheka kupfuura ye Bear and Casper mattresses. Zvichida iyi yakareba inch of memory yekuputika inobatsira mune zvimwe zvinodzvinyirira mupfungwa.
Wakasimba, asi cushiony kutsigira . Pakutanga, takanga tichishushikana nemasiteresi 4 ainge akarara aizosimba. Zvechokwadi, patakatanga kurara pairi, takafunga, "Uh-oh, izvi zvinonzwa zvakasimba kupfuura Casper." Asi mushure memaminitsi mashomanana, takafunga kuti miviri yedu inonyura mukati mehutu, pasina "kubuda" sezvakaitwa neCasper. Kwatiri, kunyange zvazvo isina kutanga, "yakanyorova uye yakanyanyisa" kunzwa, mugumisiro wekupedzisira wakanga uine ruzivo rwakawanda rwemuviri.
Heat regulation . Kurara munzvimbo inotonhorera iyo inobvumira muviri wako kuti uve nehutano hwekushisa huri mukati hweusiku chinhu chinonyanya kukosha kurara zvakanaka usiku. Dambudziko nderokuti mattresses akawanda, mapuritsi, uye kubata zvinoshandisa kupisa kupisa, kupindira nekudonha kwechando ichi. Tinovata mune imwe nzvimbo yepamusoro isingasviki mhepo yakawanda, saka kurara pamatirasi anotungamirira kupisa (kunyanya muTexas apo patinogara), inonyanya kukosha. Matirasi akare 4 anoita izvi nenzira mbiri. Chokutanga, iyo inofambisa gel yekuyeuka furo yakagadzirirwa kunyatsosunungura kana kusunungura huni hunobva pakushambidzika kweganda rako kuti uwane nzvimbo yakarara. Chechipiri, chivako chemasikati chechina chinoputika chinoitwa nezvinhu zvakangofanana nemakwikwi emitambo yepamusoro-tech chigadziko chekuita "kupa kupisa pazvinoda" kuburikidza nekupukuta unyoro. Zvave zvichinyanya kupisa muTexas kwemwedzi mishomanana yapfuura, asi isu hatina kukwidzika pakati peusiku takanyura mu sweti-chimwe chinhu chatingagoni kutaura pamusoro pokurara paMasper mattress.
Izvi ndizvo zvikonzero zvitatu zvatingafungidzira kuti zvakakonzera kusiyana kwakakura pakuvandudza kwangu kurara, kunyange 4Sarawo inopa maitiro ekuparadzanisa teknolojia yekudzivirira kuti urege kunetseka nekufamba kwevamwe vanhu kana zvipfuwo zvaungagona kugovana pabhedha yako.
Iyo mhombwe yakagadzirirwawo kutsigira zvaunofambisa, saka iwe hauzorambidzwi kana kuti uchinzwa "wakanamatira" sezvinongoita dzimwe nguva neyekuyeuchidza kuputika mattresses.
Clinical Trials and Reviews
Imwe yemibvunzo yedu yekutanga kune kambani yeSouthSleep yaiva yekuti vangadai vakave nemadzimai avo vakadzidza kana kuongororwa nemamwe mapoka emasangano matatu. Kusvika iye zvino, havana kutora mazita avo kuti vaongorore mune chero zvipiro zvemakiriniki, asi vakaratidza kukosha kwekuisa mumaoko evanhu vakashanda, vachiita kuti vaongororwe nevatambi, yogisi, uye neboka ravo rinoshanda kuti vaoneke iyo mateti yakanyatsogadziriswa kuti musvike kugona uye nani nani kurara.
Chigadzirwa chekugadzirwa chakapiwa nemuiti kuti zviongororwe.
> Sources:
> Jacobson B, Boolani A, Dunklee G, Shepardson A, Acharya A. Migumisiro yezvokurara zvepamusoro pamarwadzo ekudzokera shure uye kurara kwehutano kune varwere vanorwara vane hutsika hwepamusoro uye hutende. Applied Ergonomics . Vol 42 Iss 1. Dec 2010.
> Samuels C. Kurara, Kudzoka, uye Kugadzirwa: The New Frontier mu High-Performance Athletics. Neurologic Clinic . Vol 26. 2008.
> Samuels C, Alexander B. Kurara, Kuvandudza, uye Kubata Kwevanhu: Chirongwa Chakanaka cheKushandura Kwemazuva Ekure. Canadian Sport for Life . 2013.
> Tuomilehto H, Vuorinen VP, Kubva E, Kivimäki M, Vuorenmaa M, Venojärvi M, Airaksinen O, Pihlajamäki J. Kurara kwevatambi vechikoro: Unhu husina kukwana hwekuvandudza hutano nekushanda. J Mitambo Sci. 2016 May 13: 1-7.
> Muviri weThermoregulation Panguva Yokurara. Sleepdex. http://www.sleepdex.org/thermoregulation.htm.