Ucwaningo olususelwa ocwaningweni lwabantu abayizinkulungwane ezimbili bachitha ifenisha yeHammonds bakhombisa: AmaBrithani alala ngemuva maqondana nokugeza. Njalo kwesithathu kuvumele ukuthi kwasulwa umbhede welineni kanye kuphela ngonyaka, okuthi, ngokusho kochwepheshe, kungaholela ekuqongeleleni kwamagciwane, ukubukeka kwemikhaza kanye nokusabela ngohlobo lokulunywa esikhunjeni. Futhi imikhuba yabo emibi ayikhawulwanga kumashidi. Ama-36% amaBritish asule izingubo zokulala kanye ngonyaka, futhi u-18% uvumile ukuthi ngisho nama-jean asula kanye kuphela ngonyaka. I-MAYHIT ichaza ukuthi kungani ingaba yingozi empilweni yakho.
Kukangaki ukushintsha noma ukugeza amashidi
Ngokusho kocwaningo olwenziwe ngo-2012 yiNational Sleep Foundation, ama-91% abantu aguqula amashidi njalo emavikini amabili. Yize lo ngumthetho owusizo olwamukelwe ngokuvamile, ochwepheshe abaningi batusa ukugeza njalo masonto onke. Lokhu kungenxa yokuthi okuningi okungabonakali kunganqwabelana kumashidi akho: izinkulungwane zamaseli esikhumba afile, imikhaza yothuli ngisho nezinduna (uma ulala nqunu, ongaba wusizo kwezinye izizathu).
Kumashidi akho kunganqwabelana okuningi okungabonakali: izinkulungwane zamaseli esikhumba afile, uthuli imikhaza kanye nezinduna
Photo: Unsplisish.com.
Izinto ezidinga ukugeza njalo
Kufanele ugeze kalula amashidi uma:
Awunangqondo noma i-asthma futhi uzwela uthuli
Unokutheleleka noma isilonda esiqeshini sesikhumba esihlangana namashidi noma imicamelo
Ukujuluka ngokweqile
Isilwane sakho silala embhedeni wakho
Udla embhedeni
Uya embhedeni ngaphandle kokugeza
Ulala nqunu
Kuthiwani uma ungahambisani nale mithetho?
Uma ungasusi njalo amashidi, uvezwa isikhunta, amagciwane, impova kanye noboya bezilwane, obuvame ukutholakala kumashidi nakwezinye izinto zombhede. Kumashidi futhi ungathola ukukhishwa komzimba, izithukuthuku kanye namaseli esikhumba. Abantu abaphethwe yi-asthma kanye nokwala komzimba bangadala noma bakhulise izimpawu uma belele emashidini angcolile. Noma ungangeni kuleli qembu, ungazizwa ulayini futhi uzwakale ngemuva kokulala ubusuku uma amashidi akho ahlanzekile. Ungadlulisa futhi uthelelele izifo ngengubo engcolisiwe yangaphansi, ngoba imiphumela yocwaningo luka-2017 ikhonjisiwe.
Indlela engcono yokuhlanza amashidi
Kunconywa ukugeza amashidi kanye neminye imibhede emanzini ashisayo. Funda imiyalo yokunakekelwa kwelebula bese uqonda amashidi ekushiseni okushisa kakhulu okunekhiswe. Amanzi ashisayo, ama-bacteria amaningi kanye ne-allergener wena. Kunconywa futhi kumashidi ensimbi ngemuva kokugeza.
Kunconywa ukugeza amashidi kanye neminye imibhede emanzini ashisayo.
Photo: Unsplisish.com.
Enye ilineni lombhede
Bonke abanye abalele, njengama-plaids kanye nezingubo zokulala ezifayo, kufanele zisulwe njalo ngeviki noma ezimbili. Ucwaningo olwenziwe ngo-2005 ukuyohlola ukungcoliswa kokukhunta kombhede kuboniswe leyo micamelo, ikakhulukazi izimpaphe nomthombo wokwenziwa, ungumthombo omkhulu wesikhunta. Iminyaka yemicamelo ehloliwe yavela eminyakeni eyi-1.5 kuye kwengama-20. Imicamelo kufanele iguqulwe kanye ngonyaka noma ezimbili. Ukusetshenziswa kwesembozo esivikelayo semicamelo kuzosiza ukunciphisa inani lothuli namagciwane. Izingubo zingasebenza zisukela eminyakeni eyi-15 kuye kwengama-20 lapho zisetshenziswa ngecala nokugeza njalo noma ukuhlanza amakhemikhali.