Rest the mind before sleep
CUBA … mattress should be comfortable for the body.
estimated to be between two and four per cent of Malaysians have obstructive sleep apnea syndrome (OSA) which gives rise to various health problems including snoring, not enough rest, difficulty sleeping and fatigue during the day.
There are medical treatments to those who face the problem, but the environment and sleep habits are vital for getting enough rest at night, thus ensuring a good start in the morning the next day.
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good mattress selection must take into account weight and height of a person, other than to make sure the mattress chosen should support the spine and body comfortably.
Room Solutions Manager Ikea, Gordon Wimalasiri said, before the selection is made the mattress, one must consider several measures to ensure the suitability of the mattress with him.
The first step that can serve as a guide is the heavier one is, the mattress chosen should have a more compact structure and elastic.
“The second step is to identify the position and either way you sleep on their back to sleep, side or stomach and the third step is the selection of the type of spring mattress, spring base board, foam or latex (rubber),” he said .
He said individuals who sleep on side to give more stress to the shoulders and hips, then it must be coordinated with the selection of the right mattress.
How to sleep on side need a softer mattress and higher pillow to support neck and spine.
“For those who sleep in other side, the spine and neck should be aligned so that when I get up in the morning, someone may not be experiencing problems body aches and pain in the neck .
“Mattress compatible with us is when we sleep on it, no stretching between the mattress and the body, but each hollow body is fully supported,” he said.
Gordon said , for those who sleep supine, the selection can not be too springy mattress, but a moderate and absorb the pressure of body weight is distributed evenly and in need of medium height pillow.
People who prefer sleeping on your tummy calls for a mattress elastic because of sleep such strong pressure on the chest muscles, other than to choose a pillow soft and low, as it reduces pressure on the neck and face.
At the same time, the individual who needs to know that spring mattresses it is divided into several types including spring berpoket.
more closely the spring pocket, more elastic mattress and vice versa.
If it apart while foam and latex mattress type has the advantage of the pressure off the weight. />
He said a more appropriate mattress for couples is the type of spring mattress because it is able to make weight individuals differ more comfortable night’s sleep is not disturbed.
“latex mattress types also tetpi comfortable if one partner is too heavy and another light, then a heavier pair will cause the mattress sink at him, next to ‘grab’ one mate.
“This is certainly not comfortable for the partner but better together if they choose a mattress with a try in the shop to see appropriate.
“Among the other user to purchase a mattress that is comfortable for couples is that it should be selected based on body weight lighter pair,” he said. />
Gordon said, for couples who are interested in buying a mattress of latex, they need to know about the texture of the mattress that it has cut the line over a distance or close the mattress.
He said the mattress latex with a cut line is, it is more elastic and for a close cut, and many, it is more gentle.
“When buying a mattress, individuals are urged to try it first to lie down on the mattress and feel comfort. If there is a distance between the body with the mattress, it is the wrong mattress for you, “he said.
Meanwhile, Consultant and Surgeon Ear, Nose and Throat (ENT), Snoring and Sleep Apnea Problems, Dr Raymond Tan said, to ensure adequate sleep, one needs to relax his mind from all the things that bothers at least 20 minutes before bed.
He said individual adults should get enough sleep between seven to eight hours every night so that a healthy mind and body.
“If they can not sleep soundly, he may ‘pay’ sleep debt with a short sleep in 15 to 45 minutes during the day around 2 pm.” br />
“short sleep was able to regain fitness but make sure not to sleep more than two hours because it will be difficult for a person to sleep at night again,” he said.
Dr Tan said that because busy lifestyles and surrounded by a variety of compact schedule, sleep is often disturbed person, sometimes to dream of things not really needed and cause a state of sleep.
To ensure sleep well, individuals are advised to switch off the telephone, computer and any gadgets, especially those related to social networking site so that it does not interfere with sleep.
In addition, they are troubled sleep may also take a book to read, warm bath before going to bed or play soft music and melancholic to help them to relax and forget about other problems.
“not enough sleep not only causes the body tired and sluggish mind, it can cause weight gain an easy ride from the get enough rest.
“This is because their metabolism to decreased sleep and encourage them to eat more to get energy,” he said.
For those who work night shift, they need to ‘mimic’ night, sleep in a manner completely darken the room, using thick curtains and closed the door.
According to him, those who suffer from apnea, a problem that also contribute to snoring, to sleep on side to prevent them falling into the back of the tongue to tongue and cause choking sound that loud snoring.
“If the concern can not sleep to remain in position on side, I suggest that sleep is wearing pants pocket and put tennis balls in the back pocket so when trying to change your position will not be comfortable and gets back side.
“Some approaches to sleep without a pillow, but if no pillow, neck aches and pains are not getting enough support,” he said.
Expert chiropractic and integrative medical practitioner, Dr Michael Chan said, for who are allergic to dust or bugs, they can select the mattress is a bug-free and also buy a mattress and a pillow case antitungau house dust to avoid the problem of sneezing, sinus and flu to disrupt sleep .
He said, mattresses and pillows should be dried under the sun, occasionally when to kill germs and bugs that have or could use a vacuum to draw the dust there.
“I also advise always impose other pillow mattress wear changed every five to seven years to ensure it is in the best condition for the body to relax, “he said.
/> user to choose a mattress
a wide variety of mattress such as foam, spring and latex.
For couples , the most suitable type of spring mattress.
couple should try the mattress together and couples who choose it as a lighter weight.
The mattress should support each groove of the body without stretching between the two.
more closely at the surface of the cut line of latex mattresses, the soft mattress.
more closely in the pocket spring mattress of spring, the elastic mattress.
mattress is selected based on weight and how to sleep.
Select pest-free for those who have a sensitive nose or sinus problems.
/> type suitable mattress and pillow, sleeping
/>
Sleep side – soft mattress, pillow high.
sleep lying down – simple elastic mattress, pillow moderately high.
sleep prone – elastic mattress, pillow low.
care mattress /> Guide
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Use vacuum cleaners to attract dust on the mattress.
mattress occasionally sunbathe when the sun to kill the bugs.
Wearing a zippered mattress
pest free.
Putting mattress protector to prevent gunk on the mattress.
Changing mattress every five to seven years.
get deep sleep Guide
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Calming yourself and relax the mind 20 minutes before bedtime.
Listening to music soft and melancholic.
a warm bath to relax muscles.
read the book.
Close all gadgets, especially on social networking site.
little sleep about an hour in the day around 2 pm.
for who work night shift, sleeping in a completely dark room at night, using thick curtains and close the door.
/> sleep effects
weak and distracted mind.
Poor body.
Metabolism down.
easy weight up.
Health
affected
sleep /> Position
prone sleep position />
This put pressure on the shoulder and chest muscles and the right mattress is more elastic. The selection of pillows are of a kind and gentle lower so as not to put pressure on the neck.
How sleep should be avoided because it causes pressure in the spine and cause back pain. It also gives the excess pressure in the neck. />
Sleep habits like this can be changed by putting a glass bottle or tennis ball in front of the pajamas.
Sleep lying only recommended to those who suitable for patients with degenerative disease or distort the disk in the middle of the spine.
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supine />
When sleep supine, spine buckles into awkward position that could melenguhkan muscles, joints and nerves. The spine should not be a straight line but it has three curves, namely at the bottom, middle and near the neck. />
Snore problems often result from the supine to sleep, but it can be avoided by placing a bottle or a ball mounted on a the back of the pajamas.
Sleep requires the more elastic mattresses and pillows of average height to support the body.
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escort
This position is classified as the best for the body and is recommended for all people because it does not burden the backbone.
But it requires more soft mattress and pillow higher to support the spine and neck as This sleeping more pressure on the shoulders and hips. />
selected mattress should also be ensured fully able to accommodate individual weight and have no stretch of the body with the mattress.
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