Izinketho ezininzi zingakunceda ukuyeka ukubuyela kwakho ebusuku
Kwezinye iimeko, isikhundla olala kuso singasichaphazela kakhulu amandla akho okuphefumula kwaye ukwandisa ukuphosa nokulala . Uyazi njani ukuba unesifo sengqondo sokulala se-apnea? Ziziphi ezinye zeendlela zokonyango ezingakunceda ukuba ulale kangcono?
Misela Ingozi Yakho
Ukuze uhlolisise umngcipheko wakho wokuba unobungozi okanye u-apnea wokulala oxhomekeke kwisikhundla, kunokukunceda ukuba ube nesifundo sokulala ngokusemthethweni esichazela ukulala kwakho.
Ngaphezulu kokurekhoda, ukuphazamiseka kokuphefumula kuya kuqatshelwa. Ekupheleni kobusuku, kuya kubakho ingxelo eya kushwankathela idatha.
Ngokuqhelekileyo ingxelo yakho yokufunda ubuthongo iya kubandakanya itafile ebonisa i- apnea-hypopnea index (AHI) okanye inkcazo yokuphazamiseka kokuphefumula (RDI) esekelwe kwindawo yokulala. Ezi zikhundla ziquka i-supine (ngasemva kwakho), i-lateral (ngakwesobunxele okanye kwicala lasekunene), kwaye ulungelelanise (kwisisu). Ukuba i-AHI okanye i-RDI iyinto eqhelekileyo xa uhlala umva wakho, ungaphantsi kweziganeko ezi-5 ngeyure ephawuliweyo, unokufumana inzuzo yonyango. Ubungcali bakho bokulala buyakunceda ukuba ufumane ukuba ixesha elaneleyo ligcinwe kule ndawo ukuba lilungele le ndlela.
Qaphela ukuba ukuphefumla kwakho kuqhelekile ukuba ulala emacaleni akho ngaphandle kokuvavanya. Abantu abaninzi balala bhetele kwaye bancipha ngakumbi xa behlala emhlane, kodwa kungenakuqhelaniswa ngokupheleleyo nangona ezi zinto zibone ukuphucula.
Xa Ukulwela Nokulala Kwama-Apnea Kuhlaselwa Ngendawo
Ukunqongophala nokulala kwe-apnea kungase kube nzima emhlane wakho ngenxa yemiphumo elula yendalo. Xa ulala emhlane wakho, umhlathi osezantsi (i-mandible), ulwimi, kunye nezicubu ezithambileyo zesalathisi kunye ne-uvula zingawela ngokukhawuleza kwaye zivimbele. Oku kunokuphazamisa ukuphefumula nokuphazamisa ukulala.
Ukuze ugcine umva wakho, kukho iindlela ezimbalwa zokwenza unyango olusebenzayo, ukususela kwizinto ezilula ukuya kwizinto eziyinkimbinkimbi. Ezinye zezo zikhetho ziquka:
I-T-shirt yeBhola yeTennis
Kulungile, eli lizwi lincinci. Nangona kunjalo, inokusebenza xa isetyenziswa ngokufanayo. Ngokuthungela ibhola yetenethi kwi-t-shirt kwaye uyigqoke ukuba ulale embhedeni, unokuzigcina ungasemva kwakho. Nanini na xa ugqitha kumqolo wakho, ukungahambi kakuhle kwibhola kuza kukubuyisela kwicala lakho.
Isikhwama
Abanye abantu bayazuza ngokugqoka isikhwama sokulala kwindawo yokulala ebusuku. Njengoko ibhola ye-tennis, ukubeka ibhola yebhola kwi-pack kungakongeza ukungahambi kakuhle okuya kugcina ulala ebomini.
Zzoma kunye neBumpers
I-Zzoma ngumzekelo welinen kunye ne-foam ibhande ebomvu engakwazi ukulala ebusuku. Ezi zinto zihlala ziquka ibhloko kunye ne-Velcro strap egcina wena ungakwazi ukulala emva kwakho. Ezi zibiza kakhulu, kwaye ezinye zifuna imiyalelo evela kugqirha.
Idijithi yeShift Night
Ukuba iteknoloji ithambekele, i-Night Shift ifowuni ibhanti elula yeplastiki egugule entanyeni eguquka xa ushintshela kumqolo wakho. Kwindleko malunga ne-$ 350, ngokuqinisekileyo iyona ndlela ebiza kakhulu.
I-Wedges kunye neentambo ezithanjisiweyo
Ngamanye amaxesha ukulala emgodini kunciphisa izinga lokunyuka nokulala kwe-apnea. I-Gravity ayikwazi ukutshintsha ama-tissue kwaye ibangela ukuba i-airway iqhekeke kakhulu. Kubalulekile ukuba ungabangela ukuba intloko ishintshe phambili kwaye ugobe entanyeni. Oku kunokubangela ukuba umoya womoya unqabaniswe, unqobe injongo. Ngokufanayo, i-stack of pillows ingasetyenziselwa ukubeka kwakhona umzimba.
Ukulungiswa nokulungiswa kweebhedi
Ekugqibeleni, abanye abantu banokuzuza ngokusebenzisa ibhedi eguqulwayo ephakamisa intloko yebhedi. Ngenye indlela, ngeendleko ezincitshisiwe, kunokwenzeka ukubeka iincwadi, izitena, okanye iibhloko ezingaphantsi kweenyawo entloko yebhedi ukuze uyibeke.
Ngokuqinisekileyo, awufuni ukwenza oku kukhulu kakhulu njengoko ungafuni ukukrazula ebhedini ebusuku.
Ukuqalisa Ukuhlalutya I-Position Treatment njengendlela yokukhetha
Qala ngokuthetha ne-sleeping specialist ukufumana ukuba unyango lwengqesho lunokuba luncedo kwimeko yakho. Ukuba kubonakala ngathi kunokwenzeka, hlola ezinye zezi zinto kwaye ubone ukuba indawo efanelekileyo ikunceda uphefumle kwaye ulale kangcono. Ukubambelela kwexesha elide kule miba ihlala iphantsi. Kulabo basalwa, ezinye iindlela zokwelapha ezibandakanya i-CPAP kunye nomnxeba womlomo zinganciphisa kakuhle imeko.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , umxholo we-5, ngo-2011.