Kukhangeleka ukuba kwenzeke ngaphandle kwengcamango, kodwa ngaba wakha wazibuza, "Ndiyiphi indawo endifanele ndilale kuyo?" Isimo somzimba sinokuchaphazeleka ebuthongweni. Iyakuthintela ukuphefumula kwaye ibangele i- snoring okanye i- apnea yokulala , intlungu ebuhlungu, okanye iholele ekusilaleni . Ziziphi izikhundla ezibalaseleyo nezona zilala kakhulu? Ufanele ulale njani ukukhulula intlungu okanye intamo yentamo? Cinga ngezikhundla eziqhelekileyo zokulala kwaye ezinokuba zilungele imeko ezahlukeneyo zempilo, kuquka ukukhulelwa .
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Phakamisa (Emuva)Inkcazo: Ukuphakama kokulala kuvela xa umntu elele esicatheni kwimbuyiselo yakhe. Iimvumi zivame ukuxhomekeka kwindawo engathathi hlangothi. Iibhamu zihlala zihlala phantsi ngamacala omzimba. Basenokuthi banamathele ngezandla ngaphesheya kwetsi. Izixhobo zingaphakanyiswa ngaphezu kwamagxa kunye nezandla ezibekwa ubuso, ngasentla okanye ngasemva kwentloko, okanye zithunyelwe kumacala.
Iinkonzo: Ukuba unokuphefumula kakuhle ngexesha lokulala, oku kungaba yindawo ebhetele yokulala. Umzimba unokuxhaswa ngokugcwele ngetitshala kunye nomlotha. Ngomsizi oxhasayo okanye umkhombisi obekwe emadolweni, oku kunokunciphisa uxinzelelo kunye nentlungu ye-musculoskelet. Ukulala ubuthongo kunokuba luncedo xa ufumana unomdla ongapheliyo, intanyeni, intloko, u-hip okanye i-sciatica intlungu. Ngeenyawo eziphakanyiswe ngaphezu kwentliziyo, oku kunokunciphisa i-edema yendlela yomzimba (ukuvuvukala kweenyawo kunye neenyawo) nokunciphisa iimpembelelo zokuhluleka kwentliziyo. Le yindawo ekhethiweyo yokulala yeintsana ukunciphisa umngcipheko we-infant disease syndrome (SIDS).
Umgcini: Kubantu abaninzi, gcina ubuthongo buhle kakhulu. Nangona kunjalo, abo banenkathazo yokuphefumula ngexesha lokulala banokufumanisa ukuba ukulala emhlane kwenza oku kubi ngakumbi. Oku kungabonakalisa ngokukhawuleza kokunciphisa. Ukukhutshwa komlomo kunye nomlomo ukuphefumla kungavumela ukuba umhlathi omncinane kunye nolwimi lubuyele lula kwaye luphazamise indlela yokuhamba. Oku kunokukhokelela kwiimpawu kunye nemiphumo yokulala kwe-apnea . Iimeko ezi zilandelayo zinokuba zibi kakhulu ngenxa yesifo sokugonya esibuthongene ne-sleepin yokulala:
- Ukulala / Ukhathala
- Ukuqhawuliswa (ngokukodwa ukuvuswa)
- Ukulingana
- Umlomo omile
- Ukuhlaliswa ebusuku ( Nocturia )
- Inyoyi yokugaya okanye ukuxuba (i- Bruxism )
- Ukulahleka kwememori yesikhashana
- ADD / ADHD
- Iingxaki zemizi (Ukuxhalabisa okanye ukuxinezeleka)
- Ukulahleka kokuva
- Glaucoma
- I-sinusitis engapheliyo / i-Post-nasal drip
- Ukuguquka komlilo / GERD
- Iipilpitations
- I-fibrillation ye-Atrial
- U xinzelelo
- Hyperlipidemia
- Sikashukela
- Ingozi yokuhlaselwa yintliziyo
- Ukungaphumeleli kwenhliziyo
- Umngcipheko wesifo
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Icale lasekhohloInkcazo: Eyaziwa nangokuthi isikhundla sendawo, umzimba usekwe ngentloko kunye ne-torso elele kwicala lasekhohlo. Ingalo ingase ibe phantsi komzimba okanye inokuhamba phambili okanye ifakwe, kunye neengcinezelo ezithile kwicala lasekhohlo. Imilenze ingabanjwa, kunye nomlenze wesobunxele ngaphantsi okanye ngokukhawuleza. Kwiindawo zokukhulelwa, imilenze igobile kwaye amadolo athatyathwa kumzimba ophezulu.
Iziphumo: Esi sikhundla sigweme impembelelo engathintekiyo yobuthongo bokulala kwaye kungabalulekanga ngokukhethekileyo ukulungisa ukuxhamla okuxhomekeke kwimeko kunye nokulala kwe-apnea. Ukuphefumula kungaphumelela ngokulala ngecala lasekhohlo. Abafazi abakhulelweyo banokubeka umcamelo phantsi kwesisu okanye phakathi kwamadolo abo kwaye bafumene esi sikhundla kukhulula uxinzelelo kwi-bladder and back back pain. Ukuba iqhagamshelo lesigxina (ngokuphindaphindiweyo okanye ukunyuka) lenza ubandezeleka, lunokunciphisa kule ndawo. Ukulala ehlangothini kunokuncedisa ukupheka (ukulala ecaleni ecaleni) kunye nomlingane wokulala.
Umqhina: Ngelishwa, isikhundla esisekhohlo esisekhohlo asikho bonke abantu. Xa elele ngakwesobunxele, izitho zangaphakathi kwi-thorax zinokutshintsha. Imiphunga ingaba nzima kakhulu entliziyweni. Olu xinzelelo olunokunyusa lunokuchaphazela umsebenzi wenhliziyo, okwenzakalisa ukonakala kwenhliziyo entliziyweni. Intliziyo iyakwazi ukuphendula uxinzelelo olwandisiweyo ngokusebenzisa iizintso, ukwanda kwamanzi ebusuku. Uxinzelelo kwiimbilini ngaphakathi kwengalo okanye ngasemlenzeni ungabangela ezinye iingxaki. Ubuthongo obungapheliyo obuthathaka obunokubangela ubuthongo, buncipha emva (ngenxa yokutshintshwa kwintsipho), kunye nentlungu ye-hip.
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Icala ElilungileInkcazo: Kule ndawo yesikhokelo, umzimba uphakamiswe ngentloko kunye ne-torso elele ngakwesokudla. Njengaphambili, ingalo ingaba phantsi komzimba okanye inokuhamba phambili okanye ilandiswe, kunye neengcinezelo ezithile kwicala lasekunene. Imilenze ingabanjwa, kunye nomlenze ophantsi ngaphantsi, okanye ukugqithisa kancane. Kwiindawo ezisemtshatweni imilenze igobile kwaye amadolo athatyathwa kumzimba ophezulu.
Iinjongo: Njengokuba ubuthongo obunxele obungasemva, ukulala ngakwesokudla kunqanda impembelelo engathandekiyo yokulala kwe-supine. Ukuba isalathisi esisekhohlo (ngokuphindaphindiweyo sinyamezela okanye sinyuka) sibangela intlungu, sinokunciphisa kule ndawo. Icala lasekunene libonelela ngamathuba omlingani wokulala, ukuba bajongene nelungelo labo.
Umxhasi: Ngokuguqula amandla okutshintshela iziko zangaphakathi ngakwesokudla, intliziyo iya kutshintsha i-mediastinum ukuya kumphunga wesokudla. Oku kuya kunciphisa umthamo wemiphunga, kwaye oku kubalulekile kwiimeko ezithile zepulmoni. Umthamo owehlayo unokunciphisa izinga le-oksijeni yegazi kwaye uxinzelele inkqubo ye-cardiovascular kubantu abaneemeko zempilo ezihambelanayo. Uxinzelelo kwimisipha yesandla sokunene okanye umlenze ungakhokelela ekubanjeni ukuxinzelela okanye ukungazinzi. Njengoko ubuthongo obunxele obungasemva, ukulala ngakwesokudla kunokubangela ukuba uhlombe olufanelekileyo, umva wezantsi, kunye neentlungu zentsimbi.
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Esetyenzisiweyo (isisu)Inkcazo: Ukukhohlisa kwisisu esisisigxina esifanelekileyo sokulala. Ubuso bujikelele kwicala elinye okanye elinye liququzelele ukuphefumula. Izandla kunye nezandla zingabhalwa ngaphantsi, zibekwe eceleni, okanye zandiswe ngaphandle ngapha nangapha. Imilenze ivame ukunyuswa kwaye ayiyi kulungiswa.
Iinjongo: Njengokuba ubuthongo obusenyongweni, ukuma ngokubonakalayo kunokukunceda ukuphepha kwimiphumo emibi yokulala. Kwakhona kuvimbela ukuguqulwa kwelungu elenzeka nge-thorax. Ukuba ubuthongo bubuthongo lukhululekile, lulele kwicandelo elincinane lomzimba (ngokukodwa isifuba nesisu) kunokukhethwa. Izandla zeTucking ezikufutshane nomzimba zinokubakhuthaza ngengqondo kwaye zilondoloze ukushisa. Ukulala okuqhelekileyo kunokukhethwa ukuba kunciphise intlungu engapheliyo ye-musculoskeletal.
Umxhasi: Esi sikhundla sinokubangela intlungu yentamo. Inokuthi isenokuxubusha imisipha ehambelana nomxhelo okanye ngasentla. Uxinzelelo kwiimbilini ngaphakathi kwezandla okanye ngezandla kunokubangela iingxaki. Ukuphefumula kungahle kuthinteke ngenxa yobunzima bomzimba ekunciphiseni umthamo wemiphunga ngokuthintela ukunyakaza kwentambo yomtya kunye nentsimbi.
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U lungileInkcazo: Ekugqibeleni, kunokwenzeka ukuba ulale kunye nentloko ephakanyisiwe ngokumalunga nomzimba. Oku kuya kufumaneka ngokulala kwi-recliner, umzekelo. Umqubo wokulala unokuphakamisa intloko ngexesha lokulala. Iibhedi ezilungelelanisiweyo, ezibandakanya iimitha ezizodwa, zingasetyenziselwa ukuphakamisa intloko ngaphezu komzimba ngexesha lokulala. Iqondo lokuphakama kwentloko lingahluka, kodwa ininzi inzuzo ekukhuliseni intloko ngama-20 ukuya kuma-30 degrees.
Iinkqubo: Ukuphakamisa intloko ngexesha lokulala kunokunciphisa ukuwa kwe-airway kwaye oku kunokunciphisa umngcipheko wokugubha kunye neengxaki ezinxulumene ne-apnea yokulala. Ukuba ikwabekwa kakuhle, inokukwazi ukunceda intlungu.
Umqhina: Akunakwenzeka ukuba utshintshe izikhundla ngexesha lokulala. Kunzima ukulala kamva kunye nentloko ephakanyiswe ngeqondo elaneleyo ebusuku. Ngenxa yoko, iinzuzo zokulala ngecala lasekhohlo okanye elungileyo alikwazi ukuzaliseka. Kwakungeke kube lula ukulala kwindawo efanelekileyo. Ubunzima bokulala ubunokuhlala bukhona, ngakumbi xa umlomo uphefumlela.
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Ezinye izintoXa uqwalasela indawo efanelekileyo yokulala, kubalulekile ukuqonda iimfuno zakho. Cinga indima yentlungu, ukuphefumula okuphefumle ukulala okufana nokuphosa okanye ukulala, kunye neemeko ezininzi zezokwelapha ezichazwe. Ngaphandle kwesimo somzimba, qwalasela indawo ephezulu yentloko nentamo yakho: intamo encinane ingaphumelela ukuphefumla.
Ukulala ngokubhetele, kunokuba kubalulekile ukuba uvumele ukuguquguquka. Kuqhelekile ukuba uvuke ebuthongweni ukuze utshintshe isikhundla. Oku kwenzeka ngokuphindaphindiweyo kwaye kunokuya kungenakonakala. Kunokwenzeka ukuba unqabile ukuba uqaphele kwaye ulungise oku ngokuhambela ebusuku. Ngokufanelekileyo, ezi ntshukumo ziya kunciphisa iingxaki zexesha elide ezinxulumene nezikhundla ezingafanelekanga zokulala.
ILizwi
Ukuba unzima ukufumana indawo ekhululekile yokulala ebusuku, ngaphambi kokuba ufumane umatshini omtsha, cinga ukuthetha nodokotela olalayo oqinisekisiweyo. Ukulala okungapheliyo kungacasulwa ngxaki yokulala engaphelelwanga. Uvavanyo kunye nonyango lunokukuphucula ukulala, kungakhathaliseki ukuba ulala njani.
> Imithombo:
> Ichijo H, Akita M. "Ukwahlukana kwesini kunye nokuhamba kwesikhathi sokulala." I- Auris Nasus Larynx . Ngo-2017 Aug 29. pii: S0385-8146 (17) 30317-6. i-doi: 10.1016 / j.ani.2017.08.004.
> Neill AM et al . "Iimpembelelo zokulala kwindlela yokulala ebusweni obuphezulu kwizigulane ezine-apnea eziphazamisayo zokulala." I- American Journal of Respiratory and Critical Care Medicine . NgoJanuwari 1997. 155 (1): 199-204.
> Skarpsno ES et al . "Izibhedlele zokulala kunye nokunyakaza komzimba ngokusemthethweni ngokusekelwe kwii-accelerometer zokurekhoda kwamahhala: ukudibanisa kunye nomdabu, ukuphila, kunye nesifo sokulahla." U- Nat Sci Sleep . Ngo-2017 uNgo-1; 9: 267-275. i-doi: 10.2147 / NSS.S145777.
> Sorscher AJ et al . "Isigulane sokulala esilindelekileyo ngokubhekiselele kwi-HST yedatha: ukuthambekela kokungaphantsi kokulala kwe-supine." I- Sleep Breath . Ngo-2017 uNgo-17. nantoni: 10.1007 / s113250-017-1589-z.