Ukuhlala Ngaphandle Kwakho Kuyakwazi Ukuphucula Ukuphuza Ekulala
Ingaba ibhola ye-tennis ingakukhusela ukuba ungabikho? Funda indlela ibhola ye-tennis esebenzise ngayo ngokufanelekileyo ingakugcina umva wakho kwaye ukhusele ukuphosa kunye nokuphefumula kwimeko yokulala .
Indima Yesikhundla kwi-Snoring ne-Sleep Apnea
Ngokungapheliyo, ukuphefumla kuyaphazamiseka ngakumbi xa silala emhlane wethu. Esi sigxina sivumela ukuvutha kwamanzi ukuguqula ulwimi kunye nezicubu zesalathisi esithambileyo.
Oku kuya kuphazamisa ukuphuma komoya kwipumlo okanye emlonyeni kwimiphophu yethu. Iziphumo zokunceda xa ukuthutha komoya kuphazamisa izicubu ezithambileyo, ngokuqhelekileyo emqaleni. Kanye nje ngamanzi ahamba phezu kwe-streambed engacacanga kunye nengqungquthela, iziphumo zengxolo eninzi ngolu phawu olunzima. Ukuba izicubu zivimba ngokupheleleyo, ukuphazamiseka komzimba kubangelwa ukulala.
Ukuze kukukhusele ukuba ungalali kumqolo wakho, iqabane lakho lokulala livumele ukuphosa ibhokhwe ebukhali kwiimbambo zakho. Nangona kunjalo, kukho ezinye izisombululo ezikhoyo, kodwa ngaba zikulungele?
Ukuphonononga Isifundo sokulala
Kungakunceda ukuba ufunde isisemgangathweni sokulala esibizwa ngokuba yi- polysomnogram ukuvavanya indlela ukuphefumula kwakho kuguquka ngayo xa ulala emhlane wakho. Izifundo ezenzeka kwiziko lokulala ziza kuquka iinkcukacha zenkqubela. Okubaluleke kakhulu, ufuna ukuthelekisa indlela ubuthongo bakho buguquka ngayo xa ulala (ngasemva kwakho) ngokubhekiselele kwisisu] okanye ngasemva (kumacala akho).
Kwezinye abantu, i-apnea yokulala ingaba yingozi kakhulu xa ilala phezulu. Ngokuqhelekileyo, le ngxaki ingenzeka kuphela emva. Ukuba isifundo sakho sibonisa ukuba i-apnea yokulala yenzeke kwiqondo elihle kumqolo wakho, uya kuxhamla kwisifo sengqondo, kuquka ukusetyenziswa kwebhola yetennis.
Izinketho zeThuba leNkcazo
Kukho izixhobo ezincinci ezingathengwa ukukhusela ukulala emva kwakho. Ukuba udala, ungaphinda ucwangcise izisombululo ezimbalwa kwizinto eziqhelekileyo ezikufutshane kwendlu yakho. Ezi zikhethi ziquka:
Le "bumper" igqobhile ekholweni lwakho ngebhokisi le-foam ehlelwe ngasemva kwakho ukukhusela ukuyijika ebusuku. Kuxhomekeke kwindawo kunye neengubo zeVelcro. Iyakuchaphazela ukukwazi kwakho ukujika ebusuku, kwaye abanye abasebenzisi bakhononda ngenxa yentlungu. Kudinga isigqirha kumgqirha wakho.
- Idijithi yeShift Night
Esi sixhobo esilula sidindiza xa sifumanisa ukuba usuqukile kumqolo wakho. Iguqulwe entanyeni, iqhutywe endaweni kunye nomtya kunye ne-magnetic clasp. Ukuba uhluleka ukufudukela emacaleni akho, ukutshukunyiswa kuya kuba nzima kakhulu, kwaye oku kunokuphazamisa kumlingane ohlala esilalini. Ifuna imithi kwaye iyona ndlela ebiza kakhulu.
Isikhwama esilulayo sinokuba yindlela efanelekileyo yokuthintela ukulala kokutya xa ubeka ibhola yebhola okanye i-softball kuyo. Ukuba uhamba kumqolo wakho, ukungahambi kakuhle kwibhola kuya kukubangela ukuba uvuke uze utshintshe kwicala lakho. Akubizi kwaye ungenza umehluko kwabanye abantu.
- I-T-Shirt yeBhola yeTennis
Ekugqibeleni, ibhola ye-tennis ingaba enye inketho yokuqwalasela. Ngokususa ibhola yetenennis kwisiqwenga ngemuva kwe-t-shirt, unokuzikhusela nokulala ebusweni bakho. Ukuba uthe wabuyela emva kwakho ibhola iya kubangela uxinzelelo oluya kukuvuselela kwaye lukhuthaze ukuba uhambe kumacala akho. Ukuba ungananto yokuthunga, unokukhangela inkcazo ekhethiweyo yengubo ephethe ipokheji ngasemva (njengee-pajama ibhulukhwe) okanye enye into ongayigcina uyibuyisela emuva.
Ukuba unobungozi bokulala okanye ukulala ngokuphambene nokulala, qwalasela ezinye zezi ndlela zonyango ukukunceda ukuba uphefumle kwaye ulale kangcono.
Ukuba ingxaki yakho iqhubeka, kufuneka uxoxe ngongcali yokulala malunga neenketho ezongezelelweyo, kuquka nokusetyenziswa koxinzelelo oluqhubekayo lwe-airway (CPAP) okanye umbane womlomo .