Zviri nyore kukanganwa kukosha kwehope kana iwe uri mutambi kana munhu anoshanda. Iwe unonyanya kukoshesa ruzivo uye kudya kunovaka muviri paunenge uchienzanisa zvido zvemhuri yako uye purogiramu yebasa. Kana chimwe chinhu chichifanira kupa, inowanzotora maawa mashomanana kubva pakubata kwako purogiramu usiku humwe. Zvinosuruvarisa, kutarisa kurara inzira inofanirwa kupedza basa rako pamitambo yekurovedza kana pazendo.
Ichokwadi, maererano neshoko ra2016 rakabudiswa muStrength & Conditioning Journal rakanyorwa naGeff Marshall naAnthony Turner, vatambi havangodi kurara zvakakwana, vanoda zvimwe kurara kupfuura vezera ravo vasingashamisi kuti vadzoke kubva pakudzidziswa uye kugadzirira kudzidzira kwekupedzisira nekukwikwidzana. Iwe unoona, kugara uchiwana maawa manomwe kusvika ku10 ekurara usiku hunoita kuti basa rirambe riripo nekuchengetedza zvinokurudzira, kumutsa, nekugunun'una mabasa ane chokuita nekufungisisa uye kunzwisisa kwekutambudzika nekushingaira. Iyo inobatsirawo kugadzikana kwehutano hunoita hunoenderana nemetabolism, hutachiona, uye hutano hwehutano .
Chikonzero nei Matambudziko Okurara
Paunorara zviri nani, unonzwa zviri nani, funga zviri nani, uye uite zviri nani-inongova sainzi. Asi, Marshall naTerror vakaonawo kuti kurara kunowanzoshamwaridzana nevatambi-chikamu ichi chevanhu vanogara vachida kukanganisa kukosha kwavo kwekuwedzera shuteye.
Saka, heino chibvumirano: Kana uri mutambi, kurara kunoda kuva chinhu chinokosha. Kuti uve nehutano hwako hwakanaka, iwe unofanira kurova furu. Uye nehusi, ndinoreva kuti unofanira kurova mattress yako-nzvimbo imwe yaunofanirwa kupedza maawa manomwe pazuva, usingabvhiringidzi. Izvo zvinowedzera kusvika nechetatu chehupenyu hwako, izvo zvinoita kuti uwane mattress akakwirira anotsigira kurara kwakadzika, kusuruvara, chimwe chezvisarudzo zvinokosha zvikuru zvaungaita.
Ichokwadi kuti kutenga mateti kunogona kunzwa kunetsa. Mathesi anowanzowedzera mumutengo kubva kumabhati mazana maviri kusvika kune gumi-kwete chiyero chaunoda kungosiya kunze kwekutenga kusina kuudzwa. Zvadaro kune zvipfeko zvekutengesa izvo zvose zvinowanikwa uye zvinobatsira izvo zvinowanzooma kuti zviwane semutengi. Wedzera kune iyo nhamba yakawanda yezvasarudzo pamusika, uye hazvina kuoma kuona kuti ungazviwana sei usingakwanisi kuita chisarudzo chokupedzisira. Hezvino izvo zvaunoda kuderedza zvaunogona kusarudza uye sarudza mattress akakodzera iwe.
Key Mattress Features
Mark Kleyne, nyanzvi yemasiteri paNovobed, anoti munhu wose-mutambi kana kwete-anofanira kuongorora zvinhu zvinotevera asati atenga mateti:
- Kunyaradza uye kutsigirwa . Zviri pachena kuti unoda kuti mateti ako ave akasununguka uye aitsigire, asi izvo zvinoreva zvinhu zvakasiyana kune vanhu vakasiyana. Sezvo mutemo wehuwandu hwechigunwe, Kleyne anoti unofanirwa kutarisa mattresses ane zvigadziro zvezvikamu zvitatu zvekutsigirwa, pamwe nechechi chimwe chezvikamu zvakagadzirwa nepamusoro-soro mhombwe. "Izvo zviri nani, huwandu hwemusoro hunokonzerwa nehupenzi huchapa hutano huri nani hwekutsigira uye kurwisa muviri," anodaro Kleyne.
- Kufuridzirwa kumwe kunoridzirwa . Kana iwe wakambova neruzivo apo iwe unorara zvakanaka kwemaawa mashomanana, zvino iwe unomuka mukurwadziwa uye unofanirwa kuchinja nzvimbo, mukana wako mattress haisi kupa kukwana kukonzera mupfungwa. Maererano naKleyne, slow-response, high-thickness foam inobatsira kuderedza zvinodzvinyirira, kunyanya pamapfudzi nemaguno. "Sezvinoita shangu dzako dzinofarira chimiro chechimiro chakasiyana chetsoka dzako, mateti yako anofanira kufungidzira kumira yakasiyana nemuviri wako," anowedzera kudaro.
- Kururamisa mutsanana wepamuviri . "Pasinei nechinzvimbo chipi chaunovata nacho, nzeve dzako, mapepa, uye mahudyu zvinofanira kuenzaniswa," Kleyne anoti, "Ndokusaka mattresses anopa kuchinja kusimba kwakakosha." Izvi zvinonyanya kukosha kana iwe ukagovana pabhedha yako nemumwe wako. Vanhu vakasiyana vane zvakasiyana zvakasiyana zvekurara, saka kukwanisa kugadzirisa mateti enyu kuti vasangane nemumwe munhu anorara kunokosha kune nguva refu yenguva yekurara. Sarudzo dzakadai saNososbed's Comfort + system uye Nhamba yeHoro yemaitiro ehupenyu yakagadziriswa ndiyo mienzaniso yezvakadaro zvakagadzirwa.
- Trial times . Kuvata pamubhedha kwemaminitsi mashanu muchitoro hakuratidzi kurara kwese usiku. Saizvozvowo, usiku hwekutanga hwakapedzerwa pamubhedha mutsva hausi kuratidza kuti iyo yakaipa icharamba sei kushandiswa kushandiswa. Zvechokwadi, makambani emataresi haakwanisi kupa mitemo yekudzorera kusingagumi, asi iwe unofanirwa kupiwa yakanaka, nguva refu yekuedzwa iyo inogona kuchinja pfungwa dzako. "Usatombofungisisa mattresses anopa mumiedzo yekumba-pasi mazuva masere," anodaro Kleyne. Zvinotora mwedzi mitatu yakanaka kuti muviri wako uenzanise nematidziro uye kuti mattress yako achinje muviri wako. Nyaya dzakawanda-mu-bhokisi dzinopa mazuva 100-miedzo, nevamwe, kusanganisira Novosbed, Saatva, uye Zenhaven, inopa kusvika mazuva makumi maviri nemaviri.
- Mutengo . Hazvina mubvunzo, makambani emataresi anoda kuita mari, asi matorosi anokosha-mari haasi iwe iwe unogona kusarudza. "Ngative vakatendeseka, mattresses haafaniri kudhura madhora 2 000," anodaro Kleyne. "Mubhedha-in-a-box sensation wakatora zvikuru nokuti kunyatsotakura mattresses zvakananga kumutengi kunobvumira makambani kudarika kuchengetedza kune mutengi." Ingochengetedza mupfungwa, iyi yebhizimisi itsva yekutengeserana yakatungamirira kune makambani akawanda matsva emakateti anoshandisa mhando yakadzika yepamusoro iyo isina kupa tsigiro yakakwana. Mashoko anokosha ekugara kwenguva refu uye kutsigirwa ndeye "high-density memory memory foam."
- Customer service . Usanyara kubvunza mizhinji ye mibvunzo pamusoro pemataresi iwe uri kufunga nezvekutenga. Pakupera kwezuva, iwe unoda kutenga kubva kune cheki iyo team inotsigirwa inoziva mattresses semashure emaoko avo uye yakagadzirira kupindura kumubvunzo chero upi zvake kana kukanganisa. Izvi zvinonyanya kuitika munguva yekuedzwa kwemabatire chero ipi zvayo iwe unoedza-kugadzirisa tsvina nekutsigirwa nevatengi sezvo mibvunzo inomuka uye inova nechokwadi kuti iri nyore kuwanika kubatsira. Iwe hausi kuda kuramba wakabatanidzwa nematirasi (kana kuti team team service) iyo inopa rubatsiro rwakashata.
Kufungisisa kwakakosha
Zvichipiwa kuwedzerwa kwekuwedzerwa nguva inoshandiswa kuti kuwedzere kushanda, vatambi vanofanirwa kunyanya kufunga nekuda kwekununurwa kwepfungwa. "Chinhu chekupedzisira mutambi anoda ndechokuti 'kumira' kunzwa mumatesi asina rubatsiro," anodaro Kleyne.
Asi zvinopesana nekutenda kwakakurumbira, izvo hazvireve kuti unoda imwe nyanzvi yakasimba. Chidzidzo che2003 chakabudiswa muThe Lancet , chakawana kuti mashizha akachengetedza mashizha akaenzanisa 5.6 pa1 kusvika ku10 yezinga yakagadzirwa neEuropean Komiti yekusimudzira, uye 1 kuva yakasimba kwazvo uye 10 kuva yakanyanya kuderera, yaive yakanyatsogadzikana uye iri nani pakuderedza kusingaperi kunorwadza shure kwemashure kune mattresses kunyoresa 2.3 pachiyero. Mune mamwe mazwi, mattresses ari mukati-kati akasimudza zviri nani pakudzikisa marwadzo uye zvinodzvinyirira kunze kwemashesi akawedzerwa akasimba.
Izvozvo zvakati, hunyaradzo hunokosha. Pasinei nokuti iwe unoda firmer kana yepamusoro mattress, unofanirwa kutarisa zvipenzi zvepamusoro-soro izvo zvakasvibiswa kuti zvibatsire kuderedza dambudziko. Maererano naKleyne, izvi zvinobatsira kuchengetedza hutano hwakanaka hwekugadzirisa kwakakwana kwepelinha. "Yeuka, kurongeka kwakakodzera, zvisinei nokuti unorara sei, unofanira kuenzanidza nzeve dzako, mapepa, uye mahudyu," anodaro.
Foam Layers
Musoro kunenge imwe yekambani yekambani yekambani webhusaiti, uye iwe uchabva waona kuparara kwemastaiti maererano nehutanda hwehutu. Nyatsoteerera izvi. Kana uri kutarisa kutenga memori yemamota, funga kuti kuparara kunotsanangura "chiyeuchidzo chekuyeuka," pane imwe yezvikamu. Zvechokwadi, kwete mahedheni ose anofanira kunge akayeuka furo. Ichokwadi, iyo yakadzika yepamusoro yematarenda mazhinji inonzi "mutsotsi unotsigira." Iwe unogona kuonawo zvinyorwa zve "kunyaradza mhutu," "latex layer," "svondo rekudzivirira," "kupisa mhepo," "kubudirira kwemafuro," nezvimwe zvakadaro. Ingochengetedza mupfungwa, kunze kwekuti ichiti "chiyeuchidzo chinokanganisa," haisi kurangarira mhepo yauri kukuwana.
Uyezve, Kleyne anoratidza kutarisa zvakananga kutarisa kune-high-density memory memory. "Kuwedzerwa kwemapurisa kunonyanya kunakidza kupfuura kuderera kwemafupa, uye kumira zviri nani kuhutano hwemuviri wako uye kupfeka uye kubvarura kwenguva." Vanopawo hukuru uye hutsigiro, asi zvakanyanya kudhura kubudisa, "anodaro. Ichi ndicho chikonzero mamwe makambani anoedza kurega nekushandisa zvishoma kusanganisa mhombwe uye mamwe madhizimisi akasiyana-siyana.
Mucheka Matikitivha
Kunyaradzwa uye kutsigirwa mateti inopa maoko-pasi chinhu chinonyanya kukosha pakutengesa mateti, asi zvinhu zvine chokuita, zvakare. Mazuva ano micheka uye zvigadzirwa zvinowedzera zvepamusoro-soro kupfuura muma1990 kana kunyange kutanga kwema2000. Kungofanana nemakambani emabhizimisi emitambo anopa huwandu hwakawanda hwekutsvaira, zvinhu zvinotonhorera mumucheche wavo wemitambo, makambisi ane mattress anopa zvakawanda zvakasiyana-siyana zvehutaneti mumatiti avo anofukidza. Nemhaka yokuti iwe unoda kuti mateti ako arambe akadzikama uye achifema usiku hwose, chengeta zvigadziro zvinoshandisa kutenderera kwemafirimu uye kutarisa kwekushisa. "Somuenzaniso, Novosbed, anoshandisa tete, tenic-yakagadzirwa-egyptus inobatsira wick kubva swe sweat uye unyoro," anodaro Kleyne.
Novosbed haisi yoga. Zvikwata zvakaita se-4-Kurara uye Bear zvinopawo hutano-hupfumi hunoti hunonakidza kune vatambi kana ani zvake anotarirwa usiku.
Iwe unogonawo kutsvaga zvivharo zvinobviswa kuitira kuti ugone kushamba kumusoro uye ugare wakachena. Izvi zvakaoma kuuya, sezvo vazhinji makambani anongokurudzira kuti utenge mumwe mudzidzi wemadziviriri, asi Novosbed uye OSO makambani maviri anopa chinhu ichi.
Dealbreakers
Kana iwe uchiri kunetseka kuti uite chisarudzo, Kleyne anoti hurukuro huru-vanhu vanoburuka vanoburukira kuhope yokurara. Tichifunga kuti kutenga mattress ndiyo inoshandiswa, iwe unofanirwa kunzwa uine chivimbo mukusarudza kwako, uye izvo zvinoda kurara zvakakodzera kutongwa. Tsvaga makambani anopa maawa masere masikati ekuongorora-mumba, uye kunyanya kukosha, edza kuti muedzo hauna mungozi. "Iwe haufaniri kudiwa kubhadhara zana kuti udzorere mateti yako kana iwe usingaiti zvachose," anodaro Kleyne. Uye kusvika ipapo, iwe unofanirwa kubvumidzwa kudzorera mateti mukati mekutongwa nguva, pasina mibvunzo yakabvunzwa.
Stores vs. vs. Purchases Online
Nzira uye kupi kwaunotenga mattress yako isarudzo yako pachako, asi pane zvakawanda zvinotaurwa pamusoro pokuuya kwezvikepe-kune-yako-masuo makota makambani. Zvechokwadi, zvinotora kukwidza kwekutenda kuti utenge, zvichipiwa kuti iwe haugoni kuedza-kutengesa mhando asati waunza kumba, asi chero bedzi nguva yekutengesa musha inokosha uye isina ngozi, iwe unogona nguva dzose dzoka iyo kana iwe usingadi mateti wamakasarudza.
Nzira dzekutenga paIndaneti:
- Mitengo yezasi ye mattresses ane zvimwe zvakafanana
- Izvo zviri nyore zvekuvhura musuo
- Miedzo yakareba yehope iyo inowanzouya inodzoka isina ngozi
- Kazhinji zvakakwirira-zvakagadzirwa zvakagadzirwa muU.SA
- Kwete kutengesa kunodzokazve; iwe unogona kutora nguva yako kutsvakurudza mavara akasiyana-siyana kuti uwane iyo yakakunakira iwe uye bhajeti yako
Mutengo Wokutenga Online:
- Haikwanisi kuedza usati watenga; iwe unofanirwa kutenga kutenga kugamuchira kutengeswa kwechigadzirwa
- Kudzoka kunogona kuva dambudziko; dzimwe makambani ekuIndaneti vane kudzorera mari yekubhadhara uye kutumira mateti kumashure kunogona kuva chinorwadza
Zvakakoshawo kucherechedza mumusika we-inotengesi uye mumusika wekutengesa maritaji anenge ari oga zvakasiyana. Mitsara yaunowana mu-esitolo haisi yemhando imwe chete yaunowana kuwana "mubhedha-mu-bhokisi" kubhadhara uye pamwe chete. Nokuda kwekutsvakurudza kwakanyatsotarisana, iwe unogona kuongorora mabhizimisi paIndaneti uye kuenda kuchitoro kuti uedze maronda asina kutengeswa nenzira iyi.
Shoko Rinobva
Kurara pamadziro akanaka anoderedza marwadzo uye kusuruvara paanotsigira kurara kusina kupokana kunokosha, asi handizvo chete zvinokosha pakunonoka kucheneswa. Kuti uwedzere tsika yako yeusiku uye uwedzere kupora shure kwekuita basa , yeuka kuchengeta imba yako yekuvhenekera yakanakira uye yerima, usapedza kushandisa teknolojia yeawa imwe kana kudaro musati warara, uye chengetedza mubhedha wako wekurara uye zvepabonde kuti muviri wako ugare uchizorora uchiri pamubhedha. Kana kufunganya kunokonzera kusazorora usiku, edza kufungisisa kana kuita yoga usati waenda kunorara, uye nyora pasi iwe iwe unyore urongwa hwezuva rinotevera kuti ubatsire kugadzirisa pfungwa dzako. Aya matanho mashomanana anogona kunyatsovandudza mararamiro ako ehope.
> Sources:
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> Kovacs FM, Abraira V, Pena A, Martin-Rodriguez JG, Sanchez-Vera M, Ferrer E, Ruano D, Guillen P, Gestoso M, Muriel A, Zamora J, Gil del Real MT, Mufraggi N. " we mattress pamarwadzo asingagumi-asinganzwisisiki-mushure mutsva: Randomized, double-blind, controlled, multicentre trial. " Lancet. Nov 2003. doi: 10.1016 / S0140-6736 (03) 14792-7
> Mah CD, Mah KE, Kezirian EJ, Dement WC. "Migumisiro Yokurara Kuwedzerwa paImutambo Wekugadzirira Kwevadzidzi VeBhikata BemaBhikata." Kurara . July 2011. doi: 10.5665 / SLEEP.1132
> Marshall GJG, Turner AN. "Kukosha Kwokurara Kuti Titeerere." Strength & Conditioning Journal. Feb 2016. ini: 10.1519 / SSC.0000000000000189