Ezweni eligcwele ukuphithizela okuqhubekayo, ukubaluleka kokulala kahle ebusuku akunakuphikiswa. Ngena endaweniimaski yamehlo esilika e-Australia, ikhambi elinobukhazikhazi kodwa elisebenzayo lokuthuthukisa ulwazi lwakho lokulala. Le bhulogi ihlolaizinzuzo eziningilokhoukushelelaimaski yamehlo yesilikaI-AustraliaKuletha ohlelweni lwakho lwasebusuku. Kusukela kukhwalithi yokulala ethuthukisiwe kuya ezinzuzweni zempilo yesikhumba, thola ukuthi la maski angaguqula kanjani ukuphumula kwakho nokuvuselelwa.

Izinzuzo Zokusebenzisa Imaski Yokulala Yesilika

Uma kukhulunywa ngokuthuthukisa ikhwalithi yakho yokulala,imaski yamehlo yesilikakuvela njengokushintsha umdlalo. Izinzuzo zayo zidlulela ngale kokuvimba ukukhanya; inamandla okuguqula isimiso sakho sasebusuku sibe yinto ephumuzayo nevuselelayo.

Ikhwalithi Yokulala Ethuthukisiwe

Ukuvimba Ukukhanya

Cabanga nje ulele phezu kwakhoimaski yamehlo yesilikaebusuku, uzwa ukuthintwa okuthambile kwesilika elinobukhazikhazi esikhumbeni sakho. Njengoba uvala amehlo akho, izwe elikuzungezile liyanyamalala libe mnyama. Lesi senzo esilula sokuvimba ukukhanya okubonisa ubuchopho bakho ukuthi sekuyisikhathi sokuphumula nokukhukhuleka ungene ebuthongweni obunokuthula.imaski yamehlo esilika, ungakha ubumnyama noma ngabe ukuphi, kungaba sekhaya noma ngenkathi usohambweni.

UkuthuthukisaUkulala kwe-REM

Ukushelela endaweni yokulala kwe-REM kubalulekile enhlalakahleni iyonke.imaski yamehlo yesilikaidlala indima ebalulekile ekukhuliseni lesi sigaba esijulile sokulala okuvuselelayo. Ngokugqoka i-imaski yamehlo yesilika, unganciphisa ukuphazamiseka ebusuku, uvumele umzimba nengqondo yakho ukuthi kucwiliswe ngokugcwele ezinzuzweni ezivuselelayo zokulala kwe-REM.

Izinzuzo Zempilo Yesikhumba

UkuvimbelaUkwakheka Kwesikhumba

Ngokuvumelana neUDkt. Mary Alice Mina, udokotela wesikhumba oqeqeshwe ngamabhodi amabili kanye nodokotela wesikhumba oqeqeshwe yiHarvard, imaski yokulala yesilika ingasiza ekuvimbeleni ukugoba kwesikhumba okuvame ukubangelwa ukungqubuzana nama-pillowcases endabuko. Ukuthungwa okubushelelezi kwesilika kunciphisa ukuhudula okungadingekile esikhumbeni sobuso esibucayi, okuholela ekugoba okuncane kanye nokubukeka kobusha ngokuhamba kwesikhathi.

Ukunikeza Umswakama Esikhumbeni

Usilika waziwa ngokusebenza kwawoizakhiwo zokususa umswakama, okwenza kube ukukhetha okuhle kakhulu kokugcina umswakama wesikhumba ubusuku bonke. Ngokungafani nezinye izinto ezingamunca umswakama esikhumbeni sakho, usilika usiza ukugcina amafutha abalulekile kanye nemikhiqizo yokunakekelwa kwesikhumba, ukuqinisekisa ukuthi isikhumba sakho sihlala simanzi futhi sithambile kuze kube sekuseni.

Induduzo Nokuphumula

Ukuthungwa Okuthambile Nobushelelezi

Ubumnene beimaski yamehlo esilikaebusweni bakho kudala umuzwa wokunethezeka nenduduzo okuthuthukisa ukuphumula ngaphambi kokulala. Ukuphululwa okuthambile kwesilika kuthoba amehlo akhathele futhi kukhuthaza indawo ezolile evumela ukulala ngokushesha nangokujulile.

Ukulawulwa Kwezinga Lokushisa

Isici esisodwa esiphawulekayo sesilika yikhono layo lokulawula izinga lokushisa ngempumelelo. Kungakhathaliseki ukuthi usendaweni efudumele noma epholile,imaski yamehlo esilikavumelanisa amazinga okushisa emvelo omzimba wakho, uqinisekise induduzo ephelele ubusuku bonke. Valelisa ukuvuka ujulukile noma ubanda—ubushelelezi obuthambile bukulindele njalo ebusuku.

Indlela Amamaski Okulala Kasilika Athuthukisa Ngayo Ikhwalithi Yokulala

Ukuvimba Ukukhanya

Ukuvimbela Ukuchayeka Ekukhanyeni Okuyingozi

Ukugqoka imaski yokulala yesilika ngaphambi kokulala kudala isivikelo ekukhanyeni okuphazamisayoizibani zokwenziwakanye nezikrini ze-elekthronikhi. Ngokumboza amehlo akho ebumnyameni, imaski yesilika iqinisekisa ukuthi ubuchopho bakho buthola isignali yokulungiselela ukuphumula. Lesi sivikelo esivikelayo asigcini nje ngokuthuthukisa ikhono lakho lokulala kodwa futhi sivikela amehlo akho emiphumeleni emibi yokuchayeka isikhathi eside emithonjeni yokukhanya. Izifundo zocwaningo zikhombisile ukuthi ukuvala ukukhanya ngemaski yokulala kungakhuthazaukulala okungcono kanye nokusebenza kwengqondo okuthuthukisiwe, okugqamisa ukubaluleka kokudala indawo yokulala emnyama ukuze uphumule kahle.

Ukukhuthaza Ikhwalithi Yokulala Engcono

Isenzo sokuvala ukukhanya ngemaski yamehlo kasilika kuvula indlela yobusuku bokulala okungaphazanyiswa. Njengoba uzicwilisa ebumnyameni obududuzayo obunikezwa yimaski, umzimba wakho ungena esimweni sokuphumula esivumela ubuthongo obujulile. Leli khwalithi yokuphumula ethuthukisiwe ibalulekile enhlalakahleni iyonke, okuvumela ingqondo nomzimba wakho ukuthi uvuseleleke kahle ebusuku. Izifundo ziveze ukuthi ukusebenzisa imaski yamehlo kungenzakwandisa imijikelezo yokulala ye-REM, ukwandisa isikhathi sokulala esiphelele nokuthuthukisa ukusebenza kwengqondo. Ukwamukela ubumnyama ngemaski yokulala yesilika kubeka isisekelo sokuphumula ebusuku okuvuselelayo, kukulungiselela impumelelo namandla ezinsukwini ezizayo.

Ukuthuthukisa Ukulala Kwe-REM

Ukuthuthukisa Isimo Sengqondo

Izinzuzo zokugqoka imaski yokulala yesilika zidlulela ngale kokuphumula ngokomzimba; futhi zinomthelela omuhle enhlalakahleni yengqondo. Ngokuthuthukisa izigaba zokulala ze-REM, lawa mamaski anegalelo ekuthuthukisweni kwemizwa kanye nokulinganisela ngokomzwelo. Njengoba uhlola ukulala okujulile, okungaphazanyiswa okuqhutshwa yimaski yamehlo yesilika, ubuchopho bakho budlula ezinqubweni ezibalulekile ezilawula imizwa futhi zikhuthaze ukucaca kwengqondo. Izifundo ziphakamisa ukuthi ukugqoka imaski yokulala kusiza ngeukuhlanganiswa kwememori kanye nokuqwashisa, okuholela ekwandiseni amakhono okufunda nokukhulaumsebenzi wokuqondausuku lonke. Phakamisa isimo sakho sengqondo futhi uthuthukise ukusebenza kwakho kwengqondo ngokwamukela amandla okuguqula amaski okulala esilika.

Ukunciphisa Ukuvuvukala

Enye inzuzo ephawulekayo yokusebenzisa imaski yamehlo yesilika yikhono layo lokunciphisa ukuvuvuka kwamehlo. Ukucindezela okuthambile okwenziwa yindwangu ethambile kukhuthazaukuphuma kwamanzi emzimbeni, kunciphisa ukuvuvukala nokuvuvukala ezindaweni ezibucayi. Njengoba uzitika ngokulala kwe-REM okuvuselelayo ngenkathi ugqoke imaski yamehlo yesilika, uvuka ngamehlo aqabulekile angenakho ukuvuvuka noma ukukhathala. Ucwaningo lubonisa ukuthi ukufaka imaski yamehlo ohlelweni lwakho lwasebusuku kungasiza ekuqiniseni inkumbulo kanye nokuphaphama, kuqinisekise ukuthi uqala usuku ngalunye uzizwa uvuselelwe futhi ulungele ukunqoba izinselele ngokucacile nangokugxila.

Ngokufaka imaski yokulala yesilika emcimbini wakho wokulala, uvula indawo yezinzuzo ezidlula induduzo yomzimba nje. Lezi zesekeli zikanokusho zinikeza izinzuzo eziphelele ngokuthuthukisa kokubili ukuphumula kwakho ngokomzimba kanye nokuqonda kwengqondo. Yamukela ukukhanga kobumnyama obufana nesilika njengoba uqala uhambo oluya ekuthuthukisweni kwemizwa, ukusebenza kwengqondo okuthuthukisiwe, kanye nenhlalakahle ekhazimulayo—konke lokhu kwenzeke ngesenzo esilula sokugqoka imaski yamehlo yesilika ngaphambi kokuya ezweni lamaphupho.

Amamaski Okulala Kasilika kanye Nempilo Yesikhumba

Ukuvimbela Ukuqhekeka Kwesikhumba

Amamaski okulala esilika anikeza ikhambi elinobukhazikhazi lokulwa nokugoba kwesikhumba, okuqinisekisa ukubukeka okubushelelezi nokusha ngokuhamba kwesikhathi. Ukuthintana kahle kwesilika esikhumbeni sobuso esithambile kunciphisa umonakalo wokungqubuzana, kunciphisa ukwakheka kwamagoba angabangelwa ama-pillowcases endabuko. Ngokwamukela ukuthamba kwesilika, abantu bangalala ubuthongo obuphumuzayo ngaphandle kokukhathazeka ngokuhudula isikhumba sabo ngokungadingekile.

Ukunciphisa Umonakalo Wokungqubuzana

Ukuthungwa okubushelelezi kwesilika kudlala indima ebalulekile ekunciphiseni umonakalo wokungqubuzana esikhumbeni, ikakhulukazi ezindaweni ezibucayi njengamehlo. Ngokungafani nezinye izinto ezingabangela ukucasuka nokuqunjelwa, ukushelela kwesilika okuthambile kuvimbela ukudonsa nokwelula okungadingekile kwesikhumba. Lokhu kunciphisa ukungqubuzana akugcini nje ngokunciphisa ukwakheka kwemibimbi kodwa futhi kukhuthaza okuhlangenwe nakho kokulala okukhululekile nokukhululekile.

Ukunciphisa Imibimbi

Ucwaningo luye lwabonisa ukuthi izakhiwo ezihlukile zesilika zinegalelo ekunciphiseni imibimbi kanye nemigqa emincane ebusweni. Ngokusebenzisa imaski yokulala yesilika njalo, abantu bangajabulela isikhumba esibushelelezi ngezimpawu zokuguga ezinciphile. Amandla emvelo esilika okugcina umswakama asiza ukugcina isikhumba simanzi ubusuku bonke, sivimbele ukoma futhi sikhuthaze ubuso obuthambile. Valelisa ukugoba kwasekuseni bese ubingelela isikhumba esikhanyayo, esibukeka sisesisha ngamandla esilika.

Ukunikeza Umswakama Esikhumbeni

Izakhiwo zesilika zokususa umswakama ziyenza ibe yisinqumo esihle sokugcina amazinga omswakama afanele esikhumbeni. Ngokungafani nezinto zendabuko ezimunca umswakama esikhumbeni, isilika isiza ukugcina amafutha abalulekile kanye nemikhiqizo yokunakekelwa kwesikhumba, ukuqinisekisa ukuthi isikhumba sakho sihlala sinamanzi futhi sondliwe ubusuku bonke. Lokhu mswakama othuthukisiwe akugcini nje ngokuthuthukisa isikhumba esithambile nesibushelelezi kodwa futhi kusekela impilo yesikhumba iyonke ngokuhamba kwesikhathi.

Izinto Ezingamunci Kakhulu

Enye yezinzuzo ezibalulekile zokusebenzisa imaski yokulala yesilika ukuthiukumuncwa okuphansi uma kuqhathaniswa nezinye izindwangu. Leli khwalithi livumela usilika ukuthi ulondoloze ibhalansi yemvelo yomswakama wesikhumba sakho, ukuvimbela ukoma nokuphelelwa amanzi emzimbeni ngenkathi ulele. Ngokukhetha imaski yamehlo kasilika, utshala imali ekunakekelweni kwesikhumba okubalulekile okusebenza ngokuvumelana nezinqubo zemvelo zomzimba wakho ukugcina isikhumba sakho sibukeka siphilile futhi siphilile.

Ukuthuthukisa Izinzuzo Zokunakekelwa Kwesikhumba

Ukufaka imaski yokulala yesilika ohlelweni lwakho lwasebusuku kungakusizakhulisa izinzuzo zemikhiqizo yakho yokunakekelwa kwesikhumba. Ukungamunci kwesilika kuqinisekisa ukuthi ama-serum nama-cream akho ahlala esikhumbeni sakho ubusuku bonke, okwandisa ukusebenza kwawo. Lokhu kusho ukuthi uvuka unesikhumba esimanzi futhi esondlekile esilungele ukubhekana nosuku olulandelayo. Inhlanganisela yenduduzo yobukhazikhazi kanye nokuthuthukiswa kokunakekelwa kwesikhumba kwenza amaski okulala esilika abe yinto ebalulekile kulabo abafuna izixazululo zobuhle obuphelele.

Ngokubeka phambili ukunakekelwa kwesikhumba ngenkathi ulele ngemaski yamehlo esilika, uthatha izinyathelo zokuqapha ukuze ugcine isikhumba sibukeka sisesisha futhi uthuthukise inhlalakahle yakho iyonke. Ukunakekelwa okumnene okunikezwa yisilika akugcini nje ngokunciphisa umonakalo wokungqubuzana kodwa futhi kukhulisa amazinga omswakama ukuze kube nokukhanya kwesikhumba njalo ekuseni. Yamukela amandla okuguqula amaski okulala esilika ukuze uvule isikhumba esikhanyayo nesinempilo esibonisa amandla akho angaphakathi.

Amamaski Okulala Kasilika Okuhamba

Ukuya ezindaweni ezintsha kungaba yinto ejabulisayo, egcwele izigigaba kanye nokutholwa okulindeleke ukuthi kwenzeke. Phakathi kwenjabulo yokuhlola izindawo ezingajwayelekile kanye nokuzicwilisa emasikweni ahlukahlukene, kubalulekile ukubeka phambili ukuphumula nokuvuselelwa. Yilapho-keimaski yamehlo esilika e-Australiauvela njengomngane obalulekile, enikeza ukuthinta okunethezekile ezintweni zakho ezibalulekile zokuhamba ngenkathi eqinisekisa ukuthi ubuthongo bakho abuphazamiseki kungakhathaliseki ukuthi indawo injani.

Ukulula Nokuthwaleka

Uma kukhulunywa ngezinsiza zokuhamba,imaski yamehlo esilikaZivelele ngokulula kwazo ukusetshenziswa kanye nokuphatheka kalula. Kungakhathaliseki ukuthi uqala uhambo lwangempelasonto noma uhambo olude oluya emazwenikazi, lawa mask aqinile futhi alula, okwenza kube lula ukuwaphatha emithwalweni yakho noma ngisho nasesikhwameni sakho. Kulula ukuba ne-imaski yamehlo yesilikaokutholakalayo kusho ukuthi ungalala kahle noma nini futhi noma kuphi lapho uthanda khona ngaphandle kokulahlekelwa yinduduzo.

Kulula Ukuthwala

Umklamo omncane weimaski yamehlo esilikakubenza babe umngane ofanele wokuhamba kulabo abahlala besohambweni. Faka esikhwameni sakho noma esikhwameni sakho, futhi uzoba nokufinyelela okusheshayo kokulala ngokuthula ngesikhathi sezindiza, uhambo lwesitimela, noma ngisho nalapho uphumule ekamelweni lakho lehhotela. Ubulula bokuphatha i-imaski yamehlo yesilikakuqinisekisa ukuthi ukulala okuhle kuyatholakala ngaso sonke isikhathi, okukuvumela ukuthi uvuselele futhi uvuseleleke phakathi kokuxinana nokuhamba.

Ilungele Ukuhamba Ibanga Elide

Ukuhamba ibanga elide kuvame ukuhilela ukuwela izindawo eziningi zesikhathi, okuholela ekuphazamisekeni kwamaphethini akho okulala ngokwemvelo. Ngokufaka i-imaski yamehlo yesilikaEnkambisweni yakho yokuhamba, udala indawo ejwayelekile yobumnyama ekhombisa umzimba wakho ukuthi sekuyisikhathi sokuphumula. Ukwamukelana okumnene kwesilika emehlweni akho kukhuthaza ukuphumula nokuthula, kukusiza ukuthi ulwe nokulibala kwendiza futhi uthole ukuphumula okudingayo kakhulu phakathi nohambo olude. Valelisa ubusuku obungenazinkathazo ezindizeni ezibomvu noma emakamelweni ehhotela ongawajwayele—yamukela induduzo eduduzayo ye-imaski yamehlo yesilikaukuze ulale ungaphazanyiswa noma ngabe uhambo lwakho lukuthathaphi.

Ukulala Kangcono Ngesikhathi Sohambo

Ukuhamba ngezindawo zesikhathi ezahlukene nokuzivumelanisa nezimo ezintsha kungaba yinselele uma kukhulunywa ngokuthola ukuphumula okuhle ngenkathi usohambweni. Kodwa-ke, ngosizo lwe-aimaski yamehlo yesilika, ungashintsha noma iyiphi indawo ibe yindawo yokuthula evumela ubuthongo obukhulu.

Ukuvimba Ukukhanya Ezindaweni Ezihlukene

Ukuguquguquka kwe-imaski yamehlo esilikakukhanya kakhulu lapho ubhekene nezimo zokukhanya ezahlukahlukene ngesikhathi sokuhamba. Kungakhathaliseki ukuthi uzithola usezikhumulweni zezindiza ezikhanya kakhulu noma emakamelweni ehhotela akhanya kancane, la mamaski ahlinzekaubumnyama obuhlala njalo bubalulekile ekukhuthazeni ubuthongoNgokuvikela amehlo akho emithonjeni yokukhanya yangaphandle, njengezibani zekhabhini eziphezu kwendlu noma izibani zasemgwaqweni ezihlunga amakhethini,imaski yamehlo esilikadala indawo yokulala efaneleke kakhulu efanelana nezintandokazi zakho.

Ukukhuthaza Ukuphumula

Ukuhamba kungaba okujabulisayo kodwa ngezinye izikhathi kukhathaze, kukushiye ulangazelela izikhathi zokuphumula phakathi kwesiphithiphithi.imaski yamehlo yesilika, ungaphumula futhi unciphise ukucindezeleka kalula ngokuvimbela iziphazamiso ezibonakalayo ezingase zivimbele ukuphumula. Ukuthinta okuthambile kwesilika esikhumbeni sakho kuthoba amehlo akhathele futhi kumema ukuzola ngaphambi kokuba ungene ezweni lamaphupho. Yamukela ukuthula okunikezwa yi-imaski yamehlo yesilika, uzivumela ukuba ubalekele ebuthongweni obunokuthula kungakhathaliseki ukuthi uhambo lwakho lukuyisa kuphi.

Ngokuhlanganisa ubuhle nokusebenza kweAmamaski wamehlo esilika ashelelayo e-AustraliaEncwadini yakho yokuhamba, awuphakamisi nje kuphela ikhwalithi yokulala kwakho kodwa futhi uthuthukisa injabulo iyonke yezigigaba zakho. Yamukela ukunethezeka kokuphumula okungaphazanyiswa ngesikhathi sohambo njengoba uhlola izindawo ezintsha ngamandla namandla.

Ubufakazi:

• U-Augustinus BaderUkugqoka imaski yamehlo yesilika njalo embhedeni kungaba nomthelelaizinzuzo ezihlala isikhathi eside.
• I-Srhythm: Amamaski okulala esilika angaba ngaphezu nje kwezesekeli zokulala; amelela ukutshalwa kwezimali empilweni yakho nasenhlalakahleni yakho.
• I-New York Times: Bekuyiidumile phakathi kwabo bonke abahloli, kungakhathaliseki ukuthi ulala kanjani.
• I-Sleepopolis: Qhubeka ufunda ukuze uthole ukuthi imaski yamehlo kasilika ingasiza ngempela yini ekuthuthukiseni ubuthongo bakho - kanye nesikhumba sakho - ukuze uthole isimiso esihle kakhulu sobuhle.
• Iphini: Sekukonke, iumklamo ovelele.
• Ukuhamba + Ukuzijabulisa: Lesi sifihla-buso sokulala esivelaInjabuloyenziwe kusukela ku-izinga eliphezulu kakhulu lesilika ye-mulberry.

Yamukela amandla okuguqula imaski yokulala yesilika. Thola ikhwalithi yokulala ethuthukisiwe, impilo yesikhumba ethuthukisiwe, kanye nokuphumula okuphelele. Thatha isinyathelo sokuqala sokuphumula okungcono ngokuzama imaski yamehlo yesilika esezingeni eliphezulu namuhla. Beka phambili ukulala kwekhwalithi ukuze ingqondo nomzimba wakho uvuseleleke. Tshala imali enhlalakahleni yakho ngobuhle nenduduzo yemaski yokulala yesilika.