Kweli hlabathi lizaliswe ziziphithiphithi, intsingiselo yokulala kamnandi ayinakubaxa. Ngena kwindawo yeukutyibilika imaski yeliso lesilika eOstreliya, isisombululo esinobunewunewu kodwa esisebenzayo sokuphucula amava akho obuthongo. Le bhlog iphonononga iinyanda yeenzuzoukubatyibilikaimaski yamehlo esilikaOstreliyaizisa kwindlela yakho yasebusuku. Ukusuka kubulunga obuphuculweyo bokulala ukuya kwizibonelelo zempilo yolusu, fumanisa ukuba ezi maski zinokukuguqula njani ukuphumla kwakho kunye nokuvuselela.

Iingenelo zokusebenzisa imaski yokulala yesilika

Xa kuziwa ekuphuculeni umgangatho wakho wokulala, iimaski yamehlo esilikaivela njengomtshintshi womdlalo. Iinzuzo zayo zidlulela ngaphaya kokuthintela ukukhanya; inamandla okuguqula indlela yakho yasebusuku ibe ngamava okuphumla kunye nokuhlaziya.

Ukuphuculwa koMgangatho wokulala

Ukuthintela ukukhanya

Khawucinge ngokutyibilika kwakhoimaski yamehlo esilikaebusuku, ukuva ukubamba okuthambileyo kwesilika etofotofo ngokuchasene nolusu lwakho. Njengoko uvala amehlo akho, ihlabathi elikungqongileyo liba bubumnyama. Esi senzo silula sokuthintela imiqondiso yokukhanya kwingqondo yakho yokuba lixesha lokuphumla kwaye ukhukuliseke uye kubuthongo obunoxolo. Ngeiimaski zamehlo esilika, unokwenza i-cocoon yobumnyama naphi na apho ukhoyo, nokuba usekhaya okanye xa uhamba.

UkuphuculaUkulala kwe-REM

Ukukhukuliseka kwindawo yokulala kwe-REM kubalulekile kwimpilo yonke. Iimaski yamehlo esilikaidlala indima ebalulekileyo ekwandiseni eli nqanaba linzulu lokubuyisela ubuthongo. Ngokunxiba aimaski yamehlo esilika, unokunciphisa ukuphazamiseka ebusuku, ukuvumela umzimba wakho nengqondo ukuba ingene ngokupheleleyo kwiinzuzo ezivuselelayo zokulala kwe-REM.

IiNzuzo zeMpilo yolusu

UkuthintelaUlusu Ukwaphuka

Ngoku kaUGqr Mary Alice Mina, i-Harvard eqeqeshwe i-double-board dermatologist eqinisekisiweyo kunye ne-dermatologic surgeon, iimaski zokulala zesilika zinokunceda ukuthintela ukukrazuka kwesikhumba okuhlala kubangelwa ukukhuhlana ngokuchasene ne-pillowcases yendabuko. Ukwakheka okugudileyo kwesilika kunciphisa ukutsalwa ngokungeyomfuneko kwisikhumba sobuso esiethe-ethe, nto leyo ekhokelela ekubeni zibe mbalwa iintanda kunye nenkangeleko yobutsha ekuhambeni kwexesha.

Ukukhupha amanzi ngolusu

Isilika yaziwa ngayoiimpawu zokufuma, iyenza ibe lolona khetho lufanelekileyo ekugcineni ulusu lumanzisa ubusuku bonke. Ngokungafaniyo nezinye izinto ezinokufunxa ukufuma eluswini lwakho, isilika inceda ukugcina iioyile ezibalulekileyo kunye neemveliso zokhathalelo lwesikhumba, iqinisekisa ukuba ulusu lwakho luhlala lumanzi kwaye luthambile kude kube kusasa.

Intuthuzelo kunye nokuphumla

Ubume obuthambileyo nobugudileyo

Ukuthamba kweiimaski zamehlo esilikangokuchasene nobuso bakho kudala imvakalelo yokunethezeka kunye nentuthuzelo eyandisa ukuphumla ngaphambi kokulala. Ukuphululwa okuthambileyo kwesilika kuthoba amehlo adiniweyo kwaye kukhuthaze imeko-bume ezolileyo evumela ukuba ulale ngokukhawuleza nangokunzulu.

Ulawulo lobushushu

Olunye uphawu olubalaseleyo lwesilika bubuchule bayo bokulawula iqondo lobushushu kakuhle. Nokuba ukwindawo efudumeleyo okanye epholileyo,iimaski zamehlo esilikaukuziqhelanisa namaqondo obushushu bendalo bomzimba wakho, ukuqinisekisa ukuba ukhululekile ubusuku bonke. Yithi ndlela-ntle xa uvuka ubila okanye ugodole-ukuguda okusilika kulindelwe rhoqo ebusuku.

Indlela iimaski zokulala zesilika eziphucula ngayo umgangatho wokulala

Ukuthintela ukukhanya

Ukuthintela Ukutyhileka Kukukhanya Okuyingozi

Ukunxiba imaski yokulala yesilika ngaphambi kokulala kudala ikhaka ngokuchasene nokukhanya okuphazamisayoizibane ezenziweyokunye nezikrini ze-elektroniki. Ngokugquma amehlo akho ebumnyameni, imaski yesilika iqinisekisa ukuba ingqondo yakho ifumana umqondiso wokulungiselela ukuphumla. Lo mqobo ukhuselayo awuphuculi nje amandla akho okulala kodwa ukwakhusela amehlo akho kwiziphumo eziyingozi zokuchanabeka ixesha elide kwimithombo yokukhanya. Izifundo zophando zibonise ukuba ukuvala ukukhanya ngemaski yokulala kunokukhuthazaukulala okungcono kunye nokuphucula ukusebenza kwengqondo, ukugxininisa ukubaluleka kokudala indawo yokulala emnyama ukuze uphumle ngokufanelekileyo.

Ukukhuthaza uMgangatho wokuLala oBungcono

Isenzo sokuthintela ukukhanya ngesigqubuthelo semehlo sesilika sivula indlela yobusuku bokungaphazanyiswa bubuthongo. Njengoko untywila kubumnyama obuthuthuzelayo obubonelelwa sisigqubuthelo sobuso, umzimba wakho ungena kwimeko yokuphumla ekhokelela kubuthongo obunzulu. Lo mgangatho uphuculweyo wokuphumla ubalulekile kwimpilo-ntle jikelele, ukuvumela ingqondo nomzimba wakho ukuba uhlaziye ngokufanelekileyo ebusuku. Uphando lubonise ukuba ukusebenzisa isigqubuthelo sobuso kunokoukwandisa imijikelo yokulala ye-REM, ukwandisa ixesha lokulala elipheleleyo kunye nokuphucula ukusebenza kwengqondo. Ukwamkela ubumnyama ngemaski yokulala yesilika ibeka inqanaba lokuphumla kobusuku okuvuselelayo, ukumisela impumelelo kunye namandla kwiintsuku ezizayo.

Ukuphucula ukulala kwe-REM

Ukunyusa iMood

Iingenelo zokunxiba imaski yokulala yesilika zidlulela ngaphaya kokuphumla komzimba; nazo zinempembelelo entle kwimpilo-ntle yengqondo. Ngokuphucula izigaba zokulala ze-REM, ezi maski zinegalelo kuphuculo lweemvakalelo kunye nokulungelelana ngokweemvakalelo. Njengoko usindela kubunzulu, ubuthongo obungaphazanyiswa buququzelelwa sisigqubuthelo samehlo esilika, ingqondo yakho ingena kwiinkqubo ezibalulekileyo ezilawula iimvakalelo kunye nokukhuthaza ukucaca kwengqondo. Uphononongo lucebisa ukuba ukunxiba imaski yokulala kuyancedaukuqinisa inkumbulo kunye nokuphaphama, okukhokelela kubuchule bokufunda obuphuculweyo kunye nokwandaumsebenzi wokuqondaimini yonke. Phakamisa imo yakho kwaye wongeze ukusebenza kwakho kwengqondo ngokwamkela amandla okuguqula iimaski zokulala zesilika.

Ukunciphisa i-Puffiness

Enye inzuzo ephawulekayo yokusebenzisa imaski yamehlo esilika kukwazi kwayo ukunciphisa ukukhukhumala okujikeleze amehlo. Uxinzelelo oluthambileyo olwenziwe ngelaphu elithambileyo lukhuthazai-lymphatic drainage, ukunciphisa ukuvuvukala kunye nokuvuvukala kwiindawo ezinqabileyo. Njengoko uzifica kubuthongo obubuyiselayo be-REM ngelixa unxibe imaski yesilika yamehlo, uvuka unamehlo ahlaziyekileyo ekhululekile kukukhukhumala okanye ukudinwa. Uphando lubonisa ukuba ukubandakanya imaski yamehlo kwindlela yakho yasebusuku kunokunceda ekuhlanganiseni inkumbulo kunye nokuphaphama, ukuqinisekisa ukuba uqala usuku ngalunye uzive uhlaziyekile kwaye ulungele ukoyisa imiceli mngeni ngokucacileyo nangokugxila.

Ngokudibanisa iimaski zokulala zesilika kwisithethe sakho sokulala, uvula ummandla weenzuzo ezingaphaya kobutofotofo nje bomzimba. Ezi zincedisi zinobunewunewu zibonelela ngeengenelo ezipheleleyo ngokuphucula ukuphumla kwakho ngokomzimba kunye nengqondo ebukhali. Yamkela umtsalane wobumnyama obuthambileyo njengoko usiya kuhambo oluya kuphuculo lweemvakalelo, ukusebenza kwengqondo okuphuculweyo, kunye nempilo-ntle eqaqambileyo-zonke zenziwe zanokwenzeka ngesenzo esilula sokunikezela ngemaski yesilika yamehlo ngaphambi kokukhukuliseka ukuya kumhlaba wamaphupha.

Iimaski zokulala zeSilk kunye neMpilo yolusu

Ukuthintela Ukukhula Kolusu

Iimaski zokulala zesilika zibonelela ngesisombululo esinobunewunewu sokulwa nokuqhekeka kolusu, ukuqinisekisa inkangeleko egudileyo kunye neyobutsha ngokuhamba kwexesha. Ukubamba okuthambileyo kwesilika ngokuchasene nolusu lobuso oluethe-ethe kunciphisa umonakalo wokukhuhlana, kucutha ukubumbeka kwamaqhekeza anokubangelwa kwimiqamelo yesintu. Ngokwamkela ukuthamba kwesilika, abantu ngabanye banokulala ngokuzolileyo ngaphandle kokukhathazeka ngokutsala ulusu ngokungeyomfuneko.

Ukunciphisa Ukonakala kweFriction

Ubume obugudileyo besilika budlala indima ebalulekileyo ekwehliseni umonakalo wokukhuhlana eluswini, ngakumbi kwiindawo ezibuthathaka njengamehlo. Ngokungafaniyo nezinye izinto ezinokubangela ukucaphuka nokuqhekeka, ukutyibilika kwesilika kuthintela ukutsalwa nokunwenwa kwesikhumba ngokungeyomfuneko. Oku kuncitshiswa kokungqubuzana akunciphisi nje ukumila kwemibimbi kodwa kukhuthaza amava obuthongo aphumle ngakumbi nakhululekileyo.

Ukunciphisa Imibimbi

Uphando lubonise ukuba iimpawu zesilika ezikhethekileyo zinegalelo ekunciphiseni imibimbi kunye nemigca emihle ebusweni. Ngokusebenzisa imaski yokulala yesilika rhoqo, abantu banokuyonwabela ulusu olugudileyo kunye neempawu ezincitshisiweyo zokuguga. Ubuchule bendalo bokugcina ukufuma besilika bunceda ukugcina ulusu lumanzi ubusuku bonke, luthintela ukoma kunye nokukhuthaza ibala elithambileyo. Yithi ndlela ntle kwi-creases yasekuseni kwaye molo kwisikhumba esikhanyayo, esikhangeleka siselula ngamandla esilika.

Ukukhupha amanzi ngolusu

Iipropathi zesilika ezithintela ukufuma zenza ukuba ibe lolona khetho lufanelekileyo lokugcina amanqanaba afanelekileyo okumanzisa eluswini. Ngokungafaniyo nezixhobo zemveli ezifunxa ukufuma eluswini, isilika inceda ukugcina ioyile ebalulekileyo kunye neemveliso zokhathalelo lwesikhumba, iqinisekisa ukuba ulusu lwakho luhlala lunamanzi kwaye londlekile ubusuku bonke. Le hydration ephuculweyo ayikhuthazi nje kuphela ulusu oluthambileyo kwaye oluthambileyo kodwa lukwaxhasa impilo yolusu lulonke ekuhambeni kwexesha.

Izinto eziNgafane zifunwe

Enye yeenzuzo eziphambili zokusebenzisa imaski yokulala yesilika kukubai-absorbency ephantsi xa kuthelekiswa namanye amalaphu. Lo mgangatho uvumela isilika ukuba igcine ibhalansi yokufuma yendalo yolusu lwakho, ikhusela ukoma kunye nokuphelelwa ngamanzi emzimbeni ngelixa ulele. Ngokukhetha imaski yamehlo esilika, utyala imali kwi-skincare ebalulekileyo esebenza ngokuhambelana neenkqubo zendalo zomzimba wakho ukugcina ulusu lwakho lukhangeleka lusempilweni kwaye ludlamkile.

Ukuphucula iiNzuzo zokuKhathalela ulusu

Ukubandakanya imaski yokulala yesilika kwindlela yakho yasebusukukhulisa izibonelelo zeemveliso zakho zokhathalelo lwesikhumba. Indalo yesilika yokungafunxisi iqinisekisa ukuba iiserum zakho kunye neekhrimu zihlala esikhumbeni sakho ubusuku bonke, zikhulisa ukusebenza kwazo. Oku kuthetha ukuba uvuka kunye nolusu olunamanzi kunye nelondlekile olulungele ukujamelana nosuku oluzayo. Ukudityaniswa kobunewunewu obutofo-tofo kunye nokuphuculwa kwesikhumba kwenza iimaski zokulala zesilika zibe yinto efunekayo kwabo bafuna izisombululo zobuhle ezipheleleyo.

Ngokubeka phambili ukhathalelo lwesikhumba ngelixa ulala ngemaski yamehlo esilika, uthatha amanyathelo angxamisekileyo ekugcineni ulusu olukhangeleka lulutsha kunye nokuphucula impilo yakho yonke. Ukhathalelo oluthambileyo olubonelelwa ngesilika alwehlisi nje kuphela umonakalo wokukhuhlana kodwa konyusa amanqanaba okumanzisa kwibala eliqaqambileyo rhoqo kusasa. Yamkela amandla okuguqula iimaski zokulala zesilika ukuze uvule ulusu olukhanyayo, olusempilweni olubonisa amandla akho angaphakathi.

Iimaski zokulala zesilika zokuHamba

Ukuya kwiindawo ezintsha kunokuba ngamava avuyisayo, azaliswe ngama-adventure kunye nezinto ezifunyenweyo ezilindele ukutyhileka. Phakathi kwemincili yokuphonononga imihlaba engaqhelekanga kunye nokuzintyintya kwiinkcubeko ezahlukeneyo, kubalulekile ukubeka phambili ukuphumla kunye nokuvuselela. Kulapho keukutyibilika imaski yeliso lesilika eOstreliyauvela njengeqabane elixabisekileyo, elinika umnxeba obutofotofo kwizinto ezibalulekileyo zakho zokuhamba ngelixa uqinisekisa ukuba ubuthongo bakho buhlala bungaphazamiseki nokuba imeko injani.

Ubulula kunye nokuphatheka

Xa kuziwa kwizinto zokuhamba,iimaski zamehlo esilikazivelele ngokulula kwazo ukusetyenziswa kunye nokuphatheka. Nokuba uqalisa uhambo lwempelaveki okanye uhambo olude lokuhamba ngenqwelomoya ukunqumla amazwekazi, ezi maski zixinene kwaye zikhaphukhaphu, zibenza kube nzima ukuthwala umthwalo wakho okanye ibhegi yakho yesandla. Uncedo lokuba ne-aimaski yamehlo esilikaonakho kuthetha ukuba ungalala ubuthongo obupholileyo nanini na kwaye naphi na apho unqwenela khona ngaphandle kokulalanisa kulonwabo.

Kulula Ukuthwala

Uyilo oludityanisiweyo lweiimaski zamehlo esilikaibenza babe liqabane elifanelekileyo lokuhamba kwabo bahlala besendleleni. Yifake kwibhegi yakho ophetheyo okanye ubhaka, kwaye uya kuba nokufikelela ngoko nangoko ekulale ngokuzolileyo ngexesha lenqwelomoya, uhambo lukaloliwe, okanye ngelixa uphumle kwigumbi lakho lehotele. Ubulula bokuthwala aimaski yamehlo esilikaiqinisekisa ukuba ubuthongo obusemgangathweni buhlala bufikeleleka, kukuvumela ukuba uhlaziye kwaye uvuselele phakathi kwesiphithiphithi sohambo.

Ifanelekile kuHambo lomgama omde

Ukuhamba umgama omde kudla ngokubandakanya ukuwela imimandla enamaxesha amaninzi, okukhokelela kuphazamiseko kwiipateni zakho zokulala zendalo. Ngokubandakanya aimaski yamehlo esilikakwindlela yakho yokuhamba, udala indawo eqhelekileyo yobumnyama ebonisa ukuba umzimba wakho lixesha lokuphumla. Ukwangiwa okuthambileyo kwesilika ngokuchasene namehlo akho kukhuthaza ukuphumla kunye nokuzola, kukunceda ukuba ulwe ne-jet lag kwaye ufumane ukuphumla okufunekayo kakhulu ngexesha lohambo olongezelelweyo. Bulisa ngobusuku obungazinzanga kwinqwelomoya ezijonge ngamehlo abomvu okanye kumagumbi ehotele angawaqhelanga—ukwamkela ubutofotofoimaski yamehlo esilikangenxa yobuthongo obungaphazanyiswa naphi na apho uhamba khona.

Ukulala Okungcono Ngexesha Lohambo

Ukuhamba ngemimandla yamaxesha ahlukeneyo kunye nokuhlengahlengisa imeko-bume entsha kunokuzisa imingeni xa kufikwa ekufumaneni ukuphumla okusemgangathweni ngelixa uhamba. Nangona kunjalo, ngoncedo lwe-aimaski yamehlo esilika, ungaguqula nasiphi na isicwangciso sibe yindawo yokuzola evumela ukuba bubuthongo obunzulu.

Ukuthintela ukukhanya kwiiNdawo ezahlukeneyo

Ukuguquguquka kweiimaski zamehlo esilikaliyakhanya xa lijongene neemeko zokukhanya ezahlukeneyo ngexesha lokuhamba. Nokuba uzifumana ukwizikhululo zeenqwelomoya ezikhanyiswe ngokuqaqambileyo okanye kumagumbi ehotele anokhanyiswe luzizi, ezi maski zibonelelaubumnyama obuqhubekayo buyimfuneko ekukhuthazeni ukulala. Ngokukhusela amehlo akho kwimithombo yokukhanya yangaphandle, njengezibane zekhabhathi ezingaphezulu okanye izibane zesitrato zihluza iikhethini,iimaski zamehlo esilikayenza indawo yokulala efanelekileyo elungiselelwe ukukhetha kwakho.

Ukukhuthaza Ukuphumla

Ukuhamba kunokuvuyisa kodwa kudinwe ngamanye amaxesha, kukushiye ulangazelela ukuphumla phakathi kwaloo siphithiphithi. Ngeimaski yamehlo esilika, ungaphumla kwaye ucinezeleke ngaphandle komgudu ngokuthi uthintele iziphazamiso ezibonakalayo ezinokuthi zithintele ukuphumla. Ukuchukumisa okuthambileyo kwesilika eluswini lwakho kuyawathomalalisa amehlo adiniweyo kwaye kumema ukuzola ngaphambi kokuba ukhukuliseke uye kumhlaba wamaphupha. Yamkela uxolo olunikezwa ngu aimaski yamehlo esilika, ezivumela ukuba ubalekele ebuthongweni obunoxolo kungakhathaliseki ukuba uhambo lwakho lukusa phi.

Ngokudibanisa ubuhle kunye nokusebenza kweukutyibilika iimaski zamehlo esilika eOstreliyakwirepertoire yakho yohambo, awuphakamisi nje umgangatho wobuthongo bakho kodwa uphucula ukonwabela lonke uhambo lwakho. Yamkela ubunewunewu bokuphumla okungaphazamisekiyo ngexesha lokuhamba njengoko uphonononga i-horizons entsha ngamandla kunye namandla.

Ubungqina:

• Augustinus Bader: Ukunxiba imaski yamehlo esilika ukuya kulala rhoqo kunokubakhoiinzuzo ezihlala ixesha elide.
• Isingqi: Iimaski zokulala zesilika zinokuba ngaphezulu kunezixhobo zokulala; bamele utyalo-mali kwimpilo yakho kunye nokuphila kakuhle.
• INew York Times: Ibiyiidumile phakathi kwabo bonke abavavanyi, kungakhathaliseki indlela yokulala.
• Sleepopolis: Funda ukuze ufumane ukuba imaski ye-silk eyehlo inokunceda ngokwenene ukuphucula ubuthongo bakho - kunye nolusu lwakho - kwindlela yobuhle bokugqibela.
• Usekela: Ngokubanzi, iuyilo olubalaseleyo.
• Ukuhamba + Ukuzonwabisa: Le imaski yokulala isukaUkonwabayenziwe ukusuka kwiumgangatho ophezulu wesilika ye-mulberry.

Yamkela amandla okuguqula imaski yokulala yesilika. Amava aphuculwe umgangatho wokulala, uphuculo lwempilo yolusu, kunye nokuphumla okokugqibela. Thatha inyathelo lokuqala eliya ekuphumleni ngcono ngokuzama imaski yamehlo yesilika etofotofo namhlanje. Beka kuqala umgangatho wokulala ukuze uhlaziye ingqondo nomzimba. Tyala impilo yakho ngobuhle kunye nentuthuzelo yemaski yokulala yesilika.