Kwihlabathi elizaliswe kukuxinana okungapheliyo, ukubaluleka kokulala kamnandi ebusuku akunakugqithiswa. Ngena kumhlabaimaski yamehlo esilika etyibilikayo eOstreliya, isisombululo esinobunewunewu kodwa esisebenzayo sokuphucula amava akho okulala. Le bhlog ihlolaiinzuzo ezininziloo ntoukutyibilikaimaski yamehlo yesilikaOstreliyaIzisa kwindlela yakho yokulala ebusuku. Ukusuka kumgangatho ophucukileyo wokulala ukuya kwiingenelo zempilo yolusu, fumanisa indlela ezi masks ezinokutshintsha ngayo ukuphumla kwakho kunye nokuvuselelwa.

Iingenelo Zokusebenzisa Imaski Yokulala Yesilika

Xa kufikwa ekuphuculeni umgangatho wakho wokulala,imaski yamehlo yesilikaivela njengento etshintsha umdlalo. Iingenelo zayo zidlulela ngaphaya kokuvala ukukhanya; inamandla okuguqula inkqubo yakho yasebusuku ibe ngamava aphumlayo navuselelayo.

Umgangatho Wokulala Ophuculweyo

Ukuvala Ukukhanya

Khawucinge utyibilika phezu kwakhoimaski yamehlo yesilikaebusuku, uziva ukuchukumisa okuthambileyo kwesilika eluswini lwakho. Njengoko uvala amehlo akho, ihlabathi elikungqongileyo liyanyamalala libe mnyama. Esi senzo silula sokuvala ukukhanya sixelela ingqondo yakho ukuba lixesha lokuphumla nokulala ubuthongo obuzolileyo.iimaski zamehlo zesilika, ungenza i-cocoon yobumnyama naphi na apho ukhoyo, nokuba usekhaya okanye xa useluhambeni.

UkuphuculaUkulala kwe-REM

Ukuya kwinqanaba lokulala le-REM kubalulekile kwimpilo-ntle iyonke.imaski yamehlo yesilikaidlala indima ebalulekileyo ekuphuculeni eli nqanaba linzulu lokubuyisela ubuthongo. Ngokunxibaimaski yamehlo yesilika, unganciphisa ukuphazamiseka ebusuku, uvumele umzimba nengqondo yakho ukuba zingene ngokupheleleyo kwiingenelo zokuvuselela ubuthongo be-REM.

Iingenelo zeMpilo yoLusu

UkuthintelaIikreyi zesikhumba

Ngoku kaUDkt. Mary Alice Mina, ugqirha wesikhumba kunye nogqirha wesikhumba oqeqeshwe eHarvard, iimaski zokulala zesilika zinokunceda ukuthintela ukugoba kolusu okuhlala kubangelwa kukungqubana neepillowcases zendabuko. Ubume obuthambileyo besilika kunciphisa ukutsala okungeyomfuneko kolusu oluthambileyo, okukhokelela ekugoba okuncinci kunye nokubonakala kolutsha ngokuhamba kwexesha.

Ukufumisa Ulusu

Isilika yaziwa kakhuluiipropati zokususa umswakama, nto leyo eyenza ukuba ibe lolona khetho lufanelekileyo lokugcina ulusu lumanzi ubusuku bonke. Ngokungafaniyo nezinye izinto ezinokufunxa umswakama eluswini lwakho, isilika inceda ukugcina iioyile ezibalulekileyo kunye neemveliso zokhathalelo lolusu, iqinisekisa ukuba ulusu lwakho luhlala lumanzi kwaye luthambile kude kube kusasa.

Intuthuzelo kunye nokuphumla

Ubume obuthambileyo nobuthambileyo

Ukuthamba kweiimaski zamehlo zesilikaebusweni bakho kudala ukuziva ukhululekile kwaye ukhululekile nto leyo ephucula ukuphumla ngaphambi kokulala. Ukuphululwa okuthambileyo kwesilika kuyawathomalalisa amehlo adiniweyo kwaye kukhuthaza imeko-bume ezolileyo evumela ukulala ngokukhawuleza nangokunzulu.

Ulawulo lobushushu

Enye into ephawulekayo ngesilika kukukwazi kwayo ukulawula ubushushu ngokufanelekileyo. Nokuba ukwindawo efudumeleyo okanye epholileyo,iimaski zamehlo zesilikalungelelanisa amanqanaba obushushu bomzimba wakho, uqinisekise ukuba ukhululeka kakhulu ubusuku bonke. Valelisa xa uvuka ubile okanye upholile—ubuthambile obuthambileyo bukulindele ubusuku ngabunye.

Indlela Iimaski Zokulala Zesilika Eziphucula Ngayo Umgangatho Wokulala

Ukuvala Ukukhanya

Ukuthintela Ukubonakala Kukukhanya Okuyingozi

Ukunxiba imaski yokulala yesilika ngaphambi kokulala kudala isikhuselo ekukhanyeni okuphazamisayoizibane zokwenziwakunye nezikrini ze-elektroniki. Ngokugquma amehlo akho ebumnyameni, imaski yesilika iqinisekisa ukuba ingqondo yakho ifumana isilumkiso sokulungiselela ukuphumla. Esi sithintelo sokukhusela asigcini nje ngokwandisa amandla akho okulala kodwa sikwakhusela namehlo akho kwimiphumo emibi yokuvezwa ixesha elide kwimithombo yokukhanya. Izifundo zophando zibonise ukuba ukuvala ukukhanya ngemaski yokulala kunokukhuthazaubuthongo obungcono kunye nokusebenza kwengqondo okuphuculweyo, egxininisa ukubaluleka kokudala indawo yokulala emnyama ukuze uphumle kakuhle.

Ukukhuthaza Umgangatho Wokulala Ongcono

Isenzo sokuvala ukukhanya ngemaski yesilika sivula indlela yobusuku bokulala obungenakuphazamiseka. Njengoko uzintywilisela ebumnyameni obuthuthuzelayo obubonelelwa yimaski, umzimba wakho ungena kwimeko yokuphumla evumela ubuthongo obunzulu. Olu mgangatho uphuculweyo wokuphumla lubalulekile kwimpilo-ntle iyonke, okuvumela ingqondo nomzimba wakho ukuba uhlaziyeke ngokufanelekileyo ebusuku. Izifundo zityhile ukuba ukusebenzisa imaski yamehlo kunokwenzaukwandisa imijikelo yokulala ye-REM, ukwandisa ixesha lokulala elipheleleyo kunye nokuphucula ukusebenza kwengqondo. Ukwamkela ubumnyama ngemaski yokulala yesilika kulungiselela ukuphumla ebusuku okuvuselelayo, kukulungiselela impumelelo kunye namandla kwiintsuku ezizayo.

Ukuphucula Ukulala kwe-REM

Ukukhuthaza iMood

Iingenelo zokunxiba imaski yokulala yesilika zidlulela ngaphaya kokuphumla komzimba; zikwanefuthe elihle kwimpilo-ntle yengqondo. Ngokuphucula amanqanaba okulala e-REM, ezi maski zinegalelo ekuphuculeni imood kunye nokulinganisela iimvakalelo. Njengoko ujonga ubuthongo obunzulu, obungaphazanyiswayo obuqhutywa yimaski yamehlo yesilika, ingqondo yakho idlula kwiinkqubo ezibalulekileyo ezilawula iimvakalelo kwaye zikhuthaza ukucaca kwengqondo. Izifundo zibonisa ukuba ukunxiba imaski yokulala kuncedaukuhlanganiswa kwememori kunye nokuphaphama, nto leyo ekhokelela ekuphuculeni izakhono zokufunda nokwandaumsebenzi wokuqondaimini yonke. Phakamisa isimo sakho sengqondo kwaye uphucule ukusebenza kwakho kwengqondo ngokwamkela amandla okuguqula iimaski zokulala zesilika.

Ukunciphisa Ukudumba

Enye inzuzo ephawulekayo yokusebenzisa imaski yamehlo yesilika kukukwazi kwayo ukunciphisa ukudumba okujikeleze amehlo. Uxinzelelo oluthambileyo olukhutshwa ngelaphu elithambileyo lukhuthazaukukhupha amanzi emzimbeni, ukunciphisa ukudumba kunye nokuvuvukala kwiindawo ezibuthathaka. Njengoko uzilolonga ubuthongo be-REM obuvuselelayo ngelixa unxibe imaski yeliso yesilika, uvuka unamehlo ahlaziyekileyo angenakho ukudumba okanye ukudinwa. Uphando lubonisa ukuba ukufaka imaski yamehlo kwimisebenzi yakho yasebusuku kunokunceda ekuqiniseni inkumbulo kunye nokuphaphama, ukuqinisekisa ukuba uqala usuku ngalunye uzive uhlaziyekile kwaye ulungele ukoyisa imingeni ngokucacileyo nangokugxila.

Ngokudibanisa iimaski zokulala zesilika kwisiko lakho lokulala, uvula ummandla weenzuzo ezingaphaya kwentuthuzelo yomzimba. Ezi zixhobo zintle zibonelela ngeenzuzo ezipheleleyo ngokuphucula ukuphumla kwakho ngokomzimba kunye nobukhali bengqondo. Yamkela ubuhle bobumnyama obunjengesilika njengoko uqala uhambo oluya kwimo ephucukileyo, ukusebenza kwengqondo okuphuculweyo, kunye nokuphila kakuhle okukhazimlayo—konke oku kwenzeke ngesenzo esilula sokunxiba imaski yamehlo yesilika ngaphambi kokuba ungene kwilizwe lamaphupha.

Iimaski zokulala zesilika kunye nempilo yolusu

Ukuthintela ukuqhekeka kolusu

Iimaski zokulala zesilika zibonelela ngesisombululo esinobunewunewu sokulwa nokuqhekeka kolusu, ziqinisekisa ukubonakala okuthambileyo nokutsha ngokuhamba kwexesha. Ukuchukumisa ngobunono kwesilika kwisikhumba sobuso esithambileyo kunciphisa umonakalo wokungqubana, kunciphisa ukwakheka kokuqhekeka okubangelwa zii-pillowcases zendabuko. Ngokwamkela ukuthamba kwesilika, abantu banokuzonwabisa ngokulala ubuthongo obuzolileyo ngaphandle kokukhathazeka ngokutsala ulusu lwabo ngokungeyomfuneko.

Ukunciphisa Umonakalo Wokungqubana

Ubume obuthambileyo besilika budlala indima ebalulekileyo ekunciphiseni umonakalo wokungqubana eluswini, ngakumbi kwiindawo ezibuthathaka njengamehlo. Ngokungafaniyo nezinye izinto ezinokubangela ukurhawuzelelwa nokukruquka, ukutyibilika okuthambileyo kwesilika kuthintela ukutsala nokunwebeka okungeyomfuneko kwesikhumba. Oku kunciphisa ukungqubana akunciphisi nje kuphela ukwakheka kwemibimbi kodwa kukwakhuthaza amava okulala akhululekileyo nakhululekileyo.

Ukunciphisa Imibimbi

Izifundo zibonise ukuba iimpawu ezikhethekileyo zesilika zinegalelo ekunciphiseni imibimbi kunye nemigca emincinci ebusweni. Ngokusebenzisa imaski yokulala yesilika rhoqo, abantu banokunandipha ulusu oluthambileyo kunye neempawu zokwaluphala ezinciphileyo. Amandla endalo okugcina umswakama wesilika anceda ukugcina ulusu lumanzi ubusuku bonke, luthintele ukoma kwaye lukhuthaze ibala lobuso elithambileyo. Valelisa ukukrwela kwasekuseni kwaye ubulise ulusu olukhazimlayo nolubonakala lulutsha ngamandla esilika.

Ukufumisa Ulusu

Iimpawu zesilika zokususa umswakama ziyenza ibe lolona khetho lufanelekileyo lokugcina amanqanaba aphezulu okufuma eluswini. Ngokungafaniyo nezinto zemveli ezifunxa umswakama eluswini, isilika inceda ukugcina iioyile ezibalulekileyo kunye neemveliso zokhathalelo lolusu, iqinisekisa ukuba ulusu lwakho luhlala lumanzi kwaye londliwe ubusuku bonke. Olu manzi luphuculweyo alukhuthazi nje kuphela ulusu oluthambileyo noluthambileyo kodwa lukwaxhasa impilo yolusu ngokubanzi ekuhambeni kwexesha.

Izinto ezifunxa kancinci

Enye yezona zibonelelo ziphambili zokusebenzisa imaski yokulala yesilika kukubaukufunxa okuphantsi xa kuthelekiswa nezinye ilaphuOlu mgangatho luvumela isilika ukuba igcine ulungelelwano lwendalo lokufuma kolusu lwakho, ithintele ukoma kunye nokuphelelwa ngamanzi emzimbeni ngelixa ulele. Ngokukhetha imaski yamehlo yesilika, utyala imali kwi-essential care care esebenzisana kakuhle neenkqubo zendalo zomzimba wakho ukugcina ulusu lwakho lubukeka lusempilweni kwaye luqaqambile.

Ukuphucula iingenelo zokhathalelo lolusu

Ukufaka imaski yokulala yesilika kwimisebenzi yakho yasebusukuyandisa iingenelo zeemveliso zakho zokhathalelo lolusu. Ukungafunxwa kwesilika kuqinisekisa ukuba ii-serum kunye neekhrimu zakho zihlala eluswini lwakho ubusuku bonke, nto leyo eyenza zisebenze kakuhle. Oku kuthetha ukuba uvuka ulusu lwakho lumanzi ngokwaneleyo kwaye lulungele ukujongana nosuku olulandelayo. Ukudibanisa intuthuzelo yodidi kunye nokuphucula ukhathalelo lolusu kwenza iimaski zokulala zesilika zibe yinto ebalulekileyo kwabo bafuna izisombululo zobuhle obupheleleyo.

Ngokubeka phambili ukhathalelo lolusu ngelixa ulele ngemaski yeliso lesilika, uthatha amanyathelo okuzikhusela ekugcineni ulusu lubukeka lulutsha kwaye uphucula impilo-ntle yakho iyonke. Ukhathalelo oluthambileyo olunikezelwa yisilika alunciphisi nje kuphela umonakalo wokungqubana kodwa lukwanyusa amanqanaba okufuma ukuze ubuso bube nombala oqaqambileyo rhoqo kusasa. Yamkela amandla okuguqula iimaski zokulala zesilika ukuze uvule ulusu olukhazimlayo nolusempilweni olubonisa amandla akho angaphakathi.

Iimaski zokulala zesilika zokuhamba

Ukuya kwiindawo ezintsha kunokuba ngamava amnandi, azaliswe ziindaba ezimnandi kunye nezinto ezifunyenweyo ezilindele ukwenzeka. Phakathi kovuyo lokuhlola iindawo ezingaziwayo kunye nokuzintywilisela kwiinkcubeko ezahlukeneyo, kubalulekile ukubeka phambili ukuphumla kunye nokuhlaziya. Kulapho keimaski yamehlo esilika etyibilikayo eOstreliyaIvela njengeqabane elixabisekileyo, inika ukuchukumisa okunesitayile kwizinto ezibalulekileyo zohambo lwakho ngelixa iqinisekisa ukuba ubuthongo bakho abuphazamiseki nokuba imeko-bume injani na.

Ukulungela kunye nokuPhathwa lula

Xa kufikwa kwizinto zokuncedisa uhambo,iimaski zamehlo zesilikaZibalasele ngokulula kwazo nokuphatheka kwazo. Nokuba uza kuchitha ikhefu ngempelaveki okanye uhambo olude lokuhamba ngenqwelo moya kumazwekazi, ezi masks zincinci kwaye zilula, nto leyo eyenza kube lula ukuzithwala kwimithwalo yakho okanye nakwibhegi yakho. Kulula ukuba neimaski yamehlo yesilikaokukuncedayo kuthetha ukuba ungalala ubuthongo obuzolileyo nanini na naphi na apho ufuna khona ngaphandle kokuphazamisana nentuthuzelo.

Kulula ukuyiphatha

Uyilo oluncinci lweiimaski zamehlo zesilikaibenza babe ngabahlobo abafanelekileyo bokuhamba nabo bahlala besendleleni. Yifake ebhegini yakho okanye ebhegini yakho, kwaye uya kuba nokufikelela kwangoko ebuthongweni obuzolileyo ngexesha leenqwelo moya, uhambo ngololiwe, okanye nangona uphumle kwigumbi lakho lehotele. Ubulula bokuphatha i-imaski yamehlo yesilikaiqinisekisa ukuba ubuthongo obusemgangathweni buhlala bufikeleleka, nto leyo ekuvumela ukuba uhlaziye kwaye uvuseleleke phakathi kwesiphithiphithi sohambo.

Ifanelekile Ukuhamba Umgama Omde

Ukuhamba umgama omde kudla ngokuquka ukunqumla iindawo ezininzi zexesha, nto leyo ekhokelela ekuphazamisekeni kwendlela yakho yokulala yendalo.imaski yamehlo yesilikaKwinkqubo yakho yokuhamba, udala indawo eqhelekileyo yobumnyama ebonisa umzimba wakho ukuba lixesha lokuphumla. Ukugonwa ngobunono kwesilika emehlweni akho kukhuthaza ukuphumla nokuzola, kukunceda ulwe nokungaphumli kakuhle kwaye ufumane ukuphumla okufunekayo ngexesha lohambo olude. Valelisa ubusuku obungenaxhala kwiinqwelomoya ezibomvu okanye kumagumbi ehotele angawaqhelanga—yamkela intuthuzelo ethomalalisayo yeimaski yamehlo yesilikaukuze ulale ungaphazanyiswa naphi na apho uhambo lwakho lukusa khona.

Ukulala Kangcono Ngexesha Lohambo

Ukuhambahamba kwiindawo ezahlukeneyo zamaxesha kunye nokuziqhelanisa neendawo ezintsha kunokubangela imingeni xa kufikwa ekufumaneni ukuphumla okusemgangathweni ngelixa useluhambeni. Nangona kunjalo, ngoncedo lwe-imaski yamehlo yesilika, ungayiguqula nayiphi na indawo ibe yindawo yokuphumla evumela ubuthongo obunzulu.

Ukuvala Ukukhanya Kwiindawo Ezahlukeneyo

Ukuguquguquka kwezintoiimaski zamehlo zesilikaIkhanya xa ujongene neemeko ezahlukeneyo zokukhanya ngexesha lokuhamba. Nokuba uzifumana ukwizikhululo zeenqwelo-moya ezikhanyiswe ngokukhazimlayo okanye kumagumbi ehotele akhanyiswe ngokukhazimlayo, ezi masks zibonelelaubumnyama obuhlala buhleli bubalulekile ekukhuthazeni ubuthongoNgokukhusela amehlo akho kwimithombo yokukhanya yangaphandle, njengezibane zekhabhathi eziphezu kwentloko okanye izibane zesitalato ezityhutyha iikhethini,iimaski zamehlo zesilikayenza indawo yokulala efanelekileyo ehambelana nokukhetha kwakho.

Ukukhuthaza Ukuphumla

Ukuhambahamba kunokuba yinto evuyisayo kodwa ngamanye amaxesha kuyadinisa, kukushiya ulangazelela amaxesha okuphumla phakathi kwesiphithiphithi.imaski yamehlo yesilika, ungaphumla kwaye uthomalalise ngokulula ngokuthintela izinto eziphazamisayo ezibonakalayo ezinokuthintela ukuphumla. Ukuchukumisa okuthambileyo kwesilika eluswini lwakho kuyawathomalalisa amehlo adiniweyo kwaye kumema ukuzola ngaphambi kokuba ungene kwilizwe lamaphupha. Yamkela uxolo olunikezelwa ngumntuimaski yamehlo yesilika, uzivumela ukuba ubalekele ebuthongweni obuzolileyo kungakhathaliseki ukuba uhambo lwakho lukusa phi.

Ngokudibanisa ubuhle kunye nokusebenza kweIimaski zamehlo zesilika ezityibilikayo eOstreliyaKwingqokelela yakho yokuhambahamba, awuphakamisi nje kuphela umgangatho wokulala kwakho kodwa ukwaphucula ukonwaba ngokubanzi kweziganeko zakho. Yamkela ukuphumla okungapheliyo ngexesha lohambo njengoko uhlola iindawo ezintsha ngamandla namandla.

Ubungqina:

• UAugustinus BaderUkunxiba imaski yeliso yesilika rhoqo ebhedini kunokuba negaleloizibonelelo ezihlala ixesha elide.
• I-SrhythmIimaski zokulala zesilika zingaphezulu nje kwezinto zokulala; zimele utyalo-mali kwimpilo yakho nakwimpilo-ntle yakho.
• I-New York Times: Ibiyiidumile phakathi kwabo bonke abavavanyi, nokuba ulala njani.
• I-Sleepopolis: Qhubeka ufunda ukuze ufumane ukuba ingaba imaski yeliso lesilika inokukunceda ngokwenene na ukuphucula ubuthongo bakho - kunye nolusu lwakho - ukuze ufumane ubuhle obugqwesileyo.
• Usekela-mongameli: Ngokubanzi,uyilo olugqwesileyo.
• Ukuhamba + Ukuzonwabisa: Le maski yokulala evelaUvuyoyenziwe ngeisilika ye-mulberry yenqanaba eliphezulu.

Yamkela amandla okuguqula imaski yokulala yesilika. Fumana amava okulala aphuculweyo, impilo yolusu ephuculweyo, kunye nokuphumla okupheleleyo. Thatha inyathelo lokuqala lokuphumla okungcono ngokuzama imaski yamehlo yesilika ekumgangatho ophezulu namhlanje. Beka phambili ubuthongo obusemgangathweni ukuze ingqondo nomzimba wakho uvuseleleke. Tyala imali kwimpilo-ntle yakho ngobuhle kunye nentuthuzelo yemaski yokulala yesilika.