Yakasimba Here?
Nhengo dzejeri dzichiri kunze kwekuti kana nyanzvi yakasimba kana yakanyorova ndiyo nzira yakanakisisa yevanhu vane kurwadziwa kwavo shure kunodzichengetedza usiku. Izvozvo zvakati, nyanzvi dzakawanda dzehutano dziri muno dzinoziva kuti sarudzo ndeyako-kuti mateti anoita kuti iwe unzwe wakasununguka ingangodaro iwe unogona kusarudza.
Uye kutsvakurudza kunoti kudini? Iko kusimba kwakasimba kunoratidzika kunokonzera kurara kunorwadza zvikuru.
Semuenzaniso, The Lancet yakabudisa migumisiro yechirongwa chakasarudzwa chisingatarisirwe chakaongorora vanhu 313 avo vaiva nebhakkache vachiri pamubhedha uye pavakamuka. Vatsvakurudzi vakangoerekana vagovera vatori vechikamu pane rimwe rematidziro yakasimba kana matiresi akasimudzira mashizha, uye shure kwemazuva makumi mapfumbamwe akavatsanangurira kupora kunorwa nekuremara.
Mutsigiri wakasimba wakasimudzirwa akakunda. Vadzidzi vadzidza muchikwata chakasimba chakasimudzira boka revakadzi vakanga vasina kurwadziwa nekuremara mukati mechidzidzo ichi vachienzaniswa nevatori vechikamu mumatidzimai akasimudza boka. Hezvino zvakataurwa nevatsvakurudzi:
"Mateti ekusimba kwakasimba anoita kuti marwadzo nekuremara zvive nani pakati pevarwere vane marwadzo asingagadziri asingachemi."
Dr. Michael Perry, mutungamiri wezvokurapa weLaser Spine Institute muTampa, Fla., Anobvumirana kuti gorosi rakasimba rakasimba rinowanzoenda. Asi iye zvakasimba (kwete chirongwa chinodiwa) chinowedzera kuti humwe humwe hahufananidzi zvose pakusarudzwa kwemastaiti kune avo vane kurwadziwa kwepfungwa.
Zvimwe zvinhu zvinoverengeka zvinoita basa, zvakare, anoti.
Chipatara Chako
Kusarudza mattress inonyanya kukodzera kumusana wemamiriro ako epamusoro ndeyekuti zvinorema kana kuti zvinyorova chinhu chacho, Perry anoti. Iwe (uye chiremba wako) unofanirwa kuongorora nhoroondo yako yezvechirwere mune zvimwe zvidimbu, kuitira kuti iwe unogona kugadzirisa kutenga kwako kune zvaunoda.
Usati watenga mateti, Perry anokurudzira kuzvibvunza iwe mibvunzo inotevera: Ndeipi mamiriro ekurapa aunawo? Ndezvipi zvauri kuongorora zvino kana kuongororwa? Chii, kana chimwe chinhu, wakamborapwa kare?
Zvinopesana. Semuenzaniso, zviratidzo zvepinini stenosis zvinowanzozviratidza pachako kana iwe umire uye uchifamba, asi kwete apo iwe uvete pasi. Nokuda kwechikonzero ichi, mubvunzo wekumatira mattress haisi nyaya huru kune vanhu vane maginho stenosis chete. Kana iri iwe, sarudza mateti anoita kuti unzwe wakasununguka.
Asi kana iwe uine dambudziko pamwe chete nekutenda kwako, iyo nyaya yakasiyana, Perry anoti. Muchiitiko ichi, kana uine musana wemagunha musina stenosis, matambudziko ehurukuro kana marwadzo asingadzokeri mushure, iwe unofanirwa kufunga nezvekusimbiswa kwakasimba kana kuti unyoro hwemabati yako. "Vanhu vane mitemo iyi vanoita zviri nani nekusimbiswa kwakanyanya, kureva kuti firmer mattress," Perry anoti.
Perry anotaurawo kuti kana munhu wese achida kutsigirwa paanovata, vanhu vakawana mavhivhi akawanda kumashure kakawanda vanoda zvishoma, kutaura zvishoma. Mushure mokuvhiyiwa kanoverengeka, maviri acho akachinjwa uye angave akaoma, anodaro. Muchiitiko ichi, mattress yakanyanya inogona kunge yakanyanyisa.
Iko Makore Akapi Maota Yako?
Dr. Perry anonyevera kuti matteresi matsime anoputika pane nguva, izvo zvinoita kuti mubhedha wako uwedzere. "Izvi zvinogona kukurisa murwere," anonditaurira.
Kubva pane izvi, zvinonzwisisika here kuti iwe uwane mateti matsva, kana iwe unogona kuderedza marwadzo nekuomesera newawakwegura? Kunyange zvazvo izvi zvingangosiyana pakati pevanhu, kutsvakurudza kwezvokurapa kunogona kubatsira kujekesa mubvunzo uyu:
Chidzidzo chakaitwa muK Oklahoma uye chakabudiswa mu Journal of Manipulative uye Physiological Therapeutics chakayera kurwadziwa, kuoma kwemitsipa, uye kumira kwevanhu vakuru 22 vavakapa "yakagadzirirwa" (uye itsva) chirongwa chekuvata kwemazuva makumi mana.
Kana vachienzanisa kuongororwa nevatori vechikamu chekubatana kwavo kwehutano hwemabhedha ehuwandu hwemazuva, vakaona kuti zvigadziriswa zvigaro zvekuvata zvakabatsira kuvandudza matanho ose matatu.
Kurara Kwako Nzvimbo
Ndeipi nzvimbo yaunogara uchirara? Izvi zvinopesana nemhando yekutsigirwa yaunoda kubva pamubhedha wako. Dr. Perry ane mamwe mazano kune avo vakarara shure, avo vari kurara vari kure (avo vanodana kuti fetal position sleepers), uye vanorara mudumbu:
- Rutivi Rwokurara Vanhu vakawanda vari kurara pamativi, Perry anondiudza. Vanorara mumucheto wekunamatira nemabvi avo vachikwevera kumapfupa avo. Asi chinzvimbo ichi chinowedzera kuisa chisungo pamakuno ako nemapfudzi. Nokuda kwevamwe nevanorara mucheche, Perry anorumbidza mateti maduku, zvakadai sewe kubva paTururpedic brand. Iyo mhepo yakasimba yeTempurpedic mattress inogadzirwa nekuenderana nemuviri wako, kunyanya mumatunhu emagetsi uye emakumbo emumusana, anodaro.
- Kurara Kwemucheche Asi nekuda kwekurara mudumbu, mattresses akanaka anonzi Tempurpedic anogona kutsamwisa shure. "Matidzi anotetepa anokurudzira dumbu rako kunyura mumubhedha." Chigaro chinoguma chinozozivikanwa kuti chiwedzere chigadziro chako pasi uye chinokonzera marwadzo, "anodaro. Perry inoratidza kuti chivande chakasimba chakasvike pamubhedha zvakanaka kune vakarara mumudumbu. Iyo pfungwa, inoti, ndeyokutora rubatsiro kubva kumabatire enyu akasarudzwa, asi pasina ruzivo rwakavhara mumimba. Nenzira, kunyura kunowedzera kana iwe une dumbu rakakura. Kune vanhu vashoma, kunyura kunogona kusava chinhu chakawandisa.
- Dzorera Vakarara Uye pakupedzisira, kana iwe ukavata pamusana wako, Perry anokurudzira kuisa tauro tsvuku, yakavharidzirwa pasi kana mutsami pasi pemabvi ako uye pasi pasi kuti uwane rubatsiro. Kuteerera pasi penharaunda idzi kunogona kubatsira kuvatsigira, pamwe nekukupa kunyaradzwa, anodaro.
Iro rimwe boka revakatsvakurudza veK Oklahoma rakataurwa pamusoro apa rakaita imwe dzidzo inotsigira zvakataurwa naPerry. Chidzidzo, icho chakabudiswa muApplied Ergonomics muna 2010, chakabatanidza varwere 27 vane kurwadziwa kwepamusoro uye kusuruvara pavanenge vachibuda.
Vatsvakurudzi vakapatsanangurira vatori vechikamu maererano nemaitiro avo anorara. Vatori vechikamu vakagoverwa kune rimwe remadziro rakasimudzika rakasungirirwa nechisanganiswa chekuputika uye kucheka kwekateksi yakange yakavakirwa pane chavakasarudza kusarudza nzvimbo - zvisarudzo zvinoenderana nemitsanangudzo yaPerry sezvataurwa pamusoro apa. Vakatora chikamu vakaverengerwa kurara kwekurara uye kunaka zuva nezuva kwemwedzi mitatu.
Vatsvakurudzi vakaona kuti kurwadziwa kwevarwere shure uye kuoma kwakagadziriswa nematare matsva. Nokuda kwechikonzero ichi, vakagumisa kuti nzvimbo dzehope dzinobatanidza nekubatana nehope uye kuti zvinogona kuderedza marwadzo ako nekuisa mattress yako neyakakosha zvakakwana kune imwe nzvimbo yemuviri.
Vanhu Vanomirira Mumwe Nomumwe Mavara Maitiro
Vanhu vakasiyana vanoda zvinhu zvakasiyana asi asi kazhinji, kutsigirwa kuri nani, Dr. Perry anopedzisa. Kana iwe uine marwadzo ekudzokera shure, nzira yakanakisisa yokuenda nayo yekutenga mattress ndeyekuita tsvakurudzo yako uye kuisa sarudzo yako yokupedzisira pane yako yaidikanwa yezvose zvakatsigirwa nekunyaradza.
Sources:
Jacobson BH, Wallace TJ, Smith DB, Kolb T. Akabatanidza kuenzanisa kwekurara kwehutachiwana uye hwemunhu. Appl Ergon . 2008; 39 (2): 247-54. Epub 2007 Jun 26.
Jacobson BH, Gemmell HA, Hayes BM, Altena TS. Kubudirira kwehutano hwakasarudzwa hwehutano hwehutano hwekurara, hutambudzi huri shure, kurwadziwa kwepfudzi, uye kuoma kwepungu. Manipulative Physiol Ther . 2002; 25 (2): 88-92.
Kovacs FM, Abraira V, Peña A, et al. Migumisiro yekusimbiswa kwemastaiti pamarwadzo asingagumi-asinganzwisisiki ekudzoka shure: mashoma, maviri-mapofu, anotungamirirwa, multicentre muedzo. Lancet . 2003 Nov 15; 362 (9396): 1599-604. http://www.ncbi.nlm.nih.gov/pubmed/14630439
Kusungirirwa Kwemakumbo Asingadzoki Kana Mutsipa Wakaoma: Kuongorora kweKuchenesa kweKliniki uye Nhungamiro. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health; 2014 Mbudzi 14. http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0071135/