Ingabe Sekuyisikhathi Sokuthenga Umbhede Omusha?

Ngumlobeli we-Phaphama! eBrithani

Ingabe uvame ukuqwasha ebusuku, uphenduphenduka ngoba uzama ukulala ngokunethezeka, bese uvuka ekuseni umzimba ubuhlungu futhi utubekile? Uma kunjalo, kungenzeka ukuthi inkinga ibangelwa umbhede wakho.

LE MPAHLA yasendlini ingaba umngane noma ibe isitha sakho. Uma uhlala ezweni lapho abantu belala khona emibhedeni, ngokunokwenzeka uyochitha izingxenye ezintathu kwezine zesikhathi sokuphila kwakho uphumule kuwo, kodwa umbhede wakho ngeke uhlale njalonjalo. Ingabe umbhede olala kuwo manje ukuphethe kahle?

Ingabe Udinga Umbhede Omusha?

Ngokuvamile umbhede uyokuphatha kahle iminyaka engaba yishumi. Umuntu onesisindo esikhulu angase asheshe awugugise umbhede. Khumbula futhi ukuthi izidingo zakho nalokho okukhethayo kuyashintsha njengoba ukhula. Ukuze unqume ukuthi uyawudinga yini umbhede omusha, zibuze le mibuzo. ‘Ingabe ngivuka ekuseni intamo noma iqolo libuhlungu? Ingabe umbhede wami mncane kakhulu? Ingabe ngiyazizwa izipilingi noma unqenqema lo mbhede? Ingabe ikhona imisindo engiyizwayo uma nginyakaza? Ingabe mina nowakwami sizithola siphenduka futhi sishayisana singaqondile? Ingabe i-base ayilingani noma iyawohloka? Ingabe imilenze namasondo sekugugile?’ Izimpendulo zakho kule mibuzo zingase zikusize ubone ukuthi sesifikile yini isikhathi sokuthenga umbhede omusha noma cha.

Uwubona Kanjani Umbhede Okahle?

Umbhede okahle ukwenza unethezeke, uvumelane nezidingo zakho nalokho okukhethayo. Imibhede eminingi inomatilasi kanye nohlaka olusekelayo, kodwa umatilasi iyona ngxenye ebalulekile ekwenza unethezeke. Wakhiwa izingxenye eziningana. Eyokuqala isembozo, esihlanganisa zonke izingxenye. Khona-ke kulandela ungqimba lwezindwangu ezintofontofo ezikwenza uthokomale futhi ludedele umjuluko. Ingxenye yesithathu, esekela isisindo somzimba futhi yenze umbhede uqine kahle, ngokuvamile inezinsimbi ezisazipilingi noma izipilingi. Kunezinhlobonhlobo zezinto zokwenza ingaphakathi likamatilasi, kodwa ngokuvamile, uma unezipilingi eziningi futhi ezinkulu, kwenza ukuba unethezeke kahle. Muva nje olunye uhlobo oluthandwayo omatilasi abanesiponji se-polyurethane noma se-latex; balula kunomatilasi abanezipilingi.

Nokho, umatilasi okahle usebenza kahle ngokuvamile uma une-base efanelekayo, eklanyelwe wona. Ngokuvamile umbhede wokulala udayiswa uyisethi, umatilasi uhambisana ne-base. Isisekelo sawo esisabhokisi sisebenza njengento yokuvimbela ukushayeka ngamandla, ngaleyo ndlela sivumele umatilasi ukuba uphefumule futhi senze ukuba uhlale isikhathi eside. Okunye ongakukhetha i-bedstead. Ngokuvamile ine-base eyisicaba futhi evulekile ngaphansi, ingenisa umoya owanele kumatilasi eklanyelwe wona. Ama-base ayisicaba aqinile enza isisekelo siqine, kanti lawo anezipilingi avumelana nezimo.

Ukukhetha Umbhede Okahle

Yini okumelwe uyicabangele lapho uthenga umbhede? Umbhede oyisekeni usuke usunemijuluko yabanye abantu nezingqweqwe zesikhumba futhi ungase ugcwale ama-dust mite angabangela ukungasabeli kahle komzimba, isifuba somoya noma utwayi. Futhi ungase ungahambisani nezindinganiso zezempilo nezokuphepha.

Ngaphambi kokuba uthenge umbhede omusha, kutuswa ukuba ucabange ngezinto eziza kuqala, njengentengo, impilo, noma ubukhulu bawo. Zinike isikhathi esanele sokuvakashela izitolo ezinedumela elihle, futhi ufune ukwaziswa okuningi ngangokunokwenzeka ngombhede ngamunye noma umatilasi. Njengoba ngokuvamile imibhede ibiza, ungasheshi ukwenza isinqumo.

Ungase ukuthole kunzima ukukhetha kahle uma ukhathele. Gqoka izingubo ezinethezekile. Ungabi namahloni okuwuzwa umbhede. Khumula ibhantshi lakho nezicathulo futhi ulale embhedeni ngamunye imizuzu embalwa. Zama izindlela zokulala ezihlukahlukene, ucabangela ngokukhethekile ukunethezeka kwamahlombe, izinqulu neqolo.—Bheka ibhokisi elingezansi.

Ukunakekela Umbhede Wakho

Ngokuqinisekile, ukuwunakekela kahle umbhede wakho kuyowenza uhlale isikhathi eside. Cela iseluleko kubathengisi, futhi ufundisise iziyalezo zabaklami ngendlela yokuwunakekela. Lapho usuyisa umbhede wakho omusha ekhaya, isuse ngokushesha ngangokunokwenzeka ipulasitiki ewusongile. Lokhu kuyovimbela umswakama, ongase wenze umbhede ube manzi, ubangele umngcithi nokubola. Nakhu ukusikisela okumbalwa okwengeziwe.

● Phendula umatilasi omusha onezipilingi ushintshanise izinhlangothi kanye nekhanda nezinyawo njalo ngemva kwesonto elilodwa noma amabili ezinyangeni ezimbalwa zokuqala futhi ukwenze njalo ngemva kwezinyanga ezintathu ngemva kwalokho. Lokhu kuyokwenza ukuba izindwangu ezigqishwe ngaphakathi zihlale kahle futhi kuqinisekise ukuthi zonke izinhlangothi zombhede ziguga ngokulinganayo. Uma uphathwa yiqolo, kuwukuhlakanipha ukucabangela umatilasi oyisiponji, njengoba kungase kungadingeki uphendulwe njalo.

● Ungalokothi uwugobe, uwugoqe noma uwunyomfoze umatilasi. Ukuze indwangu ingadabuki, sebenzisa izibambo kuphela lapho uwuqondisa, ungazisebenzisi uma uwuphakamisa.

● Njalo ekuseni susa izingubo embhedeni okungenani imizuzu engu-20 ukuze ushaywe umoya futhi kuphume umswakama.

● Gcina umatilasi wakho uhlanzekile ngokusebenzisa isembozo esiwuvikelayo. Thintitha umatilasi ne-base njalo ukuze ususe uboya nezintuli, futhi ususe noma yimaphi amabala nezinto ezichithekile ngamanzi abandayo nensipho kungakapholi maseko.

● Zama ukuba ungahlali onqenqemeni lo mbhede olulodwa ngaso sonke isikhathi. Ungazivumeli izingane nanoma ubani omunye ukuba zigxumagxume embhedeni.

Umbhede wakho awukona nje ukuchitha imali. Uyindlela yokubekelela imali entweni ozoyisebenzisa ingxenye yesithathu yesikhathi sokuphila kwakho—engase ibe nethonya eliphawulekayo ezingxenyeni ezisele zesikhathi sokuphila kwakho. Uma uwukhetha ngokuhlakanipha umbhede wakho futhi uwunakekela, nawo uyokunakekela.

[Ibhokisi ekhasini 22]

Yimuphi Umbhede Okufanele?

Ukunethezeka. Ukuze kuthiwe umatilasi ukahle akudingeki ukuba uqine njengokhuni. Empeleni, kuthiwa umbhede oqine kakhulu ungase wandise ubuhlungu beqolo. Vumela umzimba wakho unqume ukuthi yikuphi okuthola kungcono. Lala ngomhlane. Uma ukwazi ukufaka isandla sakho ngaphansi kweqolo singene kahle futhi uma ukwazi ukuphenduka kalula, cishe umatilasi uqine ngendlela ekufanele. Umatilasi onethezekile kumelwe uvumele umgogodla wakho ukuba uqonde uma ulele ngohlangothi. Umuntu onesisindo esikhulu udinga umbhede othé ukuqina.

Ubukhulu. Khetha umbhede omkhulu ngokwanele. Uma abantu ababili bezosebenzisa umbhede owodwa, khumbula ukuthi ngamunye kubantu abadala ababili abalala embhedeni oyidabuli uyoba nendawo elingana neyosana olulele embhedeni wezingane.

Amasethi ahambisanayo. Uma kunokwenzeka, thenga umatilasi ohambisana ne-base futhi okuklanyelwe ukusetshenziswa ndawonye ukuze unethezeke futhi ulale kahle. I-base endala ingase iwonakalise umatilasi omusha futhi yonakalise isiqinisekiso sabakhiqizi bawo.

Intengo. Ngokuvamile lokho okutholayo yilokho onemali yako, ngakho thenga umbhede oyinguga onamandla okuwukhokhela.

Indawo oyithathayo. Uma indlu yakho incane, kungase kusize ukucabangela umbhede ovalelwayo. Ungase ucabangele ne-futon, umatilasi owenziwe ngezingqimba zikakotini oyizicucu ongawendlala phansi ngokushesha uma sekulalwa. Ama-futon angase athengiswe njengosofa abayimibhede abanohlaka oluyisicaba, olusongwayo.

Izinkinga zempilo. Uma unganethezekile embhedeni ovamile, umbhede olungiswayo ukuvumela ukuba ulale ngezindlela ezihlukahlukene. I-water bed ithwala isisindo somzimba ngokulinganayo, futhi ingaba usizo kulabo abanobuhlungu emalungwini omzimba athile.

Abantu abanemizimba engezwani nezinto ezithile. Uma umzimba wakho ungezwani nezintuli noma izinto ezingokwemvelo ezigqishwa kumatilasi, kungase kudingeke ukuba ukhethe umatilasi onezindwangu zokuzenzela noma isiponji. Kubalulekile ukuba siphawule ukuthi izinto ezixabana nomzimba azinqwabelani kalula embhedeni oyi-bedstead one-base eyisicaba noma kuyi-water bed.

Abantu asebekhulile. Qiniseka ukuthi izinyawo zakho ziyathinta phansi uma uhlezi onqenqemeni lombhede wakho. Unqenqema oluqinile luyokwenza kube lula ukuba ugibele noma wehle embhedeni uma ukade uhlezi ngale ndlela.

[Ibhokisi ekhasini 23]

Ukusikisela Ngezokuphepha

◼ Gqoka izingubo zokulala ezipholile.

◼ Qiniseka ukuthi umbhede ukude nendawo enomlilo nama-heater.

◼ Hlola ukuthi ingubo kagesi ayidabukile yini, ayinyomfekile, ayinamabala okuhanguka noma izintambo zikagesi esezigugile. Ungalingi usebenzise ingubo kagesi uma isemanzi, kodwa ilinde yome. Ungabeki lutho olusindayo phezu kombhede uma ingubo kagesi isebenza.

◼ Ungawafaki amanzi abilayo ebhodleleni lokufudumeza izinyawo, noma ulisebenzise lapho ulala ngengubo kagesi. Lisuse lapho ingane igibela embhedeni.

[Umdwebo ekhasini 23]

(Ukuze ubone ukuthi indaba ihlelwe kanjani, bheka encwadini)

Isembozo, noma i-ticking

Umthungo we-diamond quilting

I-microquilting

Ukwaluka

Izingqimba zezindwangu ezigqishiwe

Izinsimbi zangaphakathi

Isiponji

Izipilingi ezinde

Izipilingi ezivulekile

Ama-pocket spring

[Umthombo]

Reproduced by courtesy of the Sleep Council

[Umthombo Wesithombe ekhasini 21]

Reproduced by courtesy of the Sleep Council