Amadivaysi angakugcina uKhuphe uMva wakho, Ukunciphisa ukuNciphisa
Kusenokwenzeka ukuba wawuva ngaphambi kokuba: "Ndiyidlwengula xa ndilala ebusweni bam." Ubuthongo bunjani buchaphazela ukunyusa kwakho? Ingaba kukho unyango onokukushiya ulale ngokubhetele?
Indawo yokulala kunye nokulwela
Iziphumo zokuncedisa xa umoya ophezulu, ngokukodwa umhobho kunye nomda wendoda, ududuza kwi-airflow ephazamisayo ngexesha lokuphefumula ngoxa ulele.
Oku kudla ngokuchaphazela i-palate ethambileyo kwaye uvula, izicubu ezixhoma phantsi emqaleni. Ukudambisa kwisiseko seelwimi kunokudlala indima.
Ukunqongophala kunokugqithisa kumxholo wokuxininiseka kwesisu, kubandakanywa nokubanda okanye ukugula. Ukuphefumula komlomo kuya kuvumela umhlathi (kunye nolwimi) ukubuyela emuva. Ukongezelela, ukungenisa utywala kunokunyusa isandi. Oku kwenzeka ngenxa yokuba utywala ngumsizi ophumayo onokuthi uthinte izicubu ze-muscular zibeka emqaleni.
Ukuba ulala emhlane wakho, unokuba ulungele ukulungiswa. Oku kwenzeka ngenxa yokuba uhambo lwangaphakathi lugxininisa ukubola, zombini kwizinto zangaphakathi kunye nempembelelo yangaphandle (njengobunzima bentamo yakho okanye isifuba ecindezelayo). Ukuvutha komzimba kungashenxisa ngokulula kalula ezi thunge emqaleni, ukuvimba ukukhutshwa kwamanzi okwaneleyo.
Akunakho kuphela ukulala emva kwakho kubangele ukuhluma, kodwa kunokukhokelela ekugqibeleni kokuqhawula umoya okubizwa ngokuba yi- apnea yokulala .
Ikhefu ngokuphefumla, ukugubha okanye ukukhahlela, kunye nezinye iimpawu ezifana nokulala ubusuku kungabangela. Oku kunokuba nemiphumo ebalulekileyo kunye neyingozi , ngoko kubalulekile ukujongana nale ngxaki ukuba ikhona. Kubalulekile ukuba uqaphele ukuba abanye abantu banokuba ne-apnea yokulala ngaphandle kobungqina bokubamba.
Ukulala ngecala lakho kunokufuna ukuba uphefumle kwaye uphumule ngakumbi. Ucwaningo lophando, kuquka ukufundwa kwabantu aba-21 ababetha ngaphandle kokuphazamiseka kokulala, ukuxhaswa okulele kwicala lakho kunokunciphisa kakhulu ixesha elichithwayo kunye nokunyaniseka kokunyusa.
Indlela Yokutshintsha Indawo Yakho Yokulala
Ukucetyiswa ukuba ufunde ukulala emacaleni akho kungabonakala kungenasiphelo njengokuba ukhona, emva koko, ulele. Nangona kunjalo, malunga nesiqingatha sabantu abakhuthazwa ukuba balale emacaleni abo baya kufunda ukwenza njalo kwaye banokugcina indawo. Ngokuqhelekileyo ibhola elibukhali elivela kumlingane webhedi liqinisa ukuziphatha.
Kulabo bafuna isikhuthazo esincinane, kukho iinombolo ezininzi ezinokuba luncedo. Ezi ziquka i-alarms post, amaqhosha entanyeni axhaxayo , imithwalo yokubeka indawo ekhethekileyo, amabhande amabhinqa , kunye neengubo zokuhamba ebusuku. Uphando lubonisa ukuba ukuthotyelwa kwexesha elide kulezi zingenelelo kuphantsi, mhlawumbi nje ngeepesenti ezimbini emva kweenyanga eziliqela.
Esinye isisombululo sekhaya esincinci ukugqoka i-T-shirts efanelwe ngokukhawulela emgqonyeni kunye nomdlalo webhola le-tennis efakwe ephaketheni. Kungenzeka kwakhona ukuba usebenzise i-backpack okanye ipaki ye-fanny ukuze ufeze into efanayo. Ngaloo ndlela, naliphi na xa uhamba phezu komqolo wakho xa ulele, awuyi kukhululeka kwaye ngokusemthethweni uphindele emacaleni akho.
Ngokuqhelekileyo, le nkathazo ayiyi kukwanela ukuvusa. Ukuba ukhuluphele kakhulu okanye ukhuluphele, ungadinga ibhola elungeleleneyo, njengebhola yegalufu okanye i-baseball, ukuba ubangele ukhathazeka ngokwaneleyo ukuba ushiye umva wakho.
Ekugqibeleni, kunokuba luncedo ukuphakamisa intloko yebhedi ebusuku ukuze unciphise. Oku kungenziwa ngebhedi eguqulwayo, ukulala umqubo wokulala, okanye ezinye iindlela zokungenelela. Ngokufanelekileyo, intloko kufuneka iphakanyiswe ubuncinci ukuya kuma-20 ukuya kwi-30 degrees.
ILizwi
Ukuba ukuhlutha kwakho ngenxa yokuma komzimba, ukungenelela okulula ukukwenza ukuba ujike kwicala lakho kunokuba yinto nje yokushiya ulele ngokubhetele.
Ukuba ukunyuka kwakho kukuphikelela, okanye ukuba uneminye impawu ebonisa ukugonjwa kwe-apnea, thetha nodokotela wakho malunga nesidingo sokuvavanya nokunyango.
> Imithombo:
> Komaroff AL. "Buza ugqirha. Ingaba ukulala kwam kundibangela ukuba ndingabi nantoni? Ukuba kunjalo, ndingahlala njani kwindawo efanelekileyo ngobusuku bonke? "I- Harv Health Lett . 2014 Mar; 39 (5): 2.
> Nakano H et al . "Iimpembelelo zesikhundla somzimba ekunyukeni kwi-apneic ne-nonapneic snorers." Ukulala ngo- 2003: 26: 169.
> Ravesloot MJ et al . "Ubungakanani obungabalulekanga bonyango lwezithuba kwi-position-dependence-snoring ne-obnetive sleep apnea-ukuhlaziywa kweencwadi." Ukulala Ubuthongo . 2013 Mar; 17 (1): 39-49.
> Zoutsourelakis I et al . "Izigulane ze-Clinical kunye ne-polysomnographic of snoring." J Res Res . 2012 Dec; 21 (6): 693-9.