Ukulahlekelwa kwesisindo, Ukunyangwa kwamayeza, ukulala, isikhundla soBuloyi, kunye nokunye
Ukunyusela ngumntu olalayo. Akunakukwazi ukuba uyakwenza. Kungenakufika kwingqalelo yakho de ukuba umlingane wakho olala aphonse umgca kwiimbambo zakho ebusuku. Ukuba ulala yedwa, unokungaqapheli iminyaka. Ukuba uyayidla, ziziphi iimpawu ezibalulekileyo okanye iimeko ezinokuhlala nazo? Ziziphi iindlela ezichanekileyo zokonyango? Ufanele ubone nini ugqirha malunga nokuhlutha kwakho?
Funda iimpendulo kule mibuzo njengoko ufumanisa isisombululo sokumisa.
Iimpawu ezinxulumene nokuGcina
Ukuqhuma kwenzeka xa izicubu ze-air upper ziduduza ngenxa yokungcola komoya ngeempumlo nasemqaleni. Kungokuthi, ngokulula, isandi sokutshintsha. Nangona kunjalo, kunokuba lukhulu kakhulu xa umoya womoya unganqabiseko xa ulala. Ukuba izicubu ezithambileyo ziwela ngokupheleleyo kwi-airway-ezikhokelela ekukhuseleni, ukuhla kwamanzi e-oksijeni, kunye nokulala ukuhlukana kunye nokuvuswa - oku ku- apnea yokulala . Ezi zimbini imeko zihlala zihlala.
Okungaqhelekanga, ukuhlutha okulula kunokungabi yingxaki. Igalelo lomelela umlomo ebusuku. Kungenzeka ngexinzelelo lwangasemva kokubanda okanye ukugula. Ukunqongophala kunokugqithiswa yindawo yokulala (ukulala emva kunzima) kunye notywala. Kungadluka xa sikhula kwaye silahlekelwa ithoni ye-muscle ecaleni kwendlela. Kubafazi, ukuyeka umyeni kunokunyusa kakhulu iziganeko kunye nobuqili.
Nangona ngokuqhelekileyo kunobungozi, ukuba i-snoring iqhubela phambili ekuphumeni kwe-apnea, nangona kunjalo, oku kunokuba kubi kakhulu. Ukulala kwe-apnea kudibaniswa nokulala ubusuku, ukunyuka ukukhawuleza ebusuku, ukugaya amazinyo kunye nezinye iimpawu . Ingaba negalelo kwezinye iingxaki zempilo, kubandakanywa uxinzelelo lwegazi, isifo sikashukela, i-fibrillation ye-atrial, ukungaphumeleli kwintliziyo, ukuhlaselwa kwintliziyo, kunye nesifo.
Kufuneka kuqatshelwe ukuba ukunyanga okungapheliyo kubantwana akuqhelekanga kwaye kufuneka kuhlolwe ngakumbi.
Izinketho zokwelapha zokunwa
Kukho iindlela ezahlukeneyo zonyango ezifumanekayo ukulungisa i-snoring eyodwa. Ezi zivela kwiinkqubo zasemakhaya, amayeza amaninzi, kunye nokuthintela kumachiza omyalelo, unyango kunye nezixhobo zonyango njengeCAPAP. Hlola okukhethwa kukho uze ufumane oko kunokukunceda ukuba uphefumle kwaye ulale ngokubhetele:
- Yeka ukutshaya.
Ukubhema ugwayi ngokucacileyo kudibene nomngcipheko okhulayo wokunyuka. Ukuba ubhema, into yokuqala omele uyenze ukuyeka. Uya kunciphisa ukucaphukisa umoya kunye nokuvuvukala kwaye uzuze impilo yakho yonke.
- Hlala umva wakho.
Ukulala emhlane wakho ngokukhawuleza kunzima kakhulu. Zama ukugcina kumacala akho. Cinga ukusetyenziswa kwonyango lwengqondo, kubandakanya i-t-shirt yebhola ye-tennis , i- Night Shift , okanye i- Zzoma positional device.
- Gcoba ioli yeoli.
Eli phephelo sasekhaya lenza ingqiqo kwaye lenzelwe abanye abantu. Ngokugwinya ioli yeoli yomnquma (mhlawumbi i-isipuni) ngaphambi kokuba ulale, unako ukucoca kakuhle iisisu zomqala wakho. Oku kunokuthintela ukugubha kwezicubu kunye nokunciphisa ukuhlutha. Kukhuselekile ukuzama kwaye kunokunceda intsapho yakho impilo.
- Ukunciphisa utywala.
Utywala ngumsizi ophumayo. Yenza ukuba izicubu zomphefumlo uphumule kwakhona. Oku kunokubangela umngcipheko wakho wokutya kunye nokulala kwe-apnea. Ngoko ke, kucetyiswa ukuba ugweme ukusela utswala ixesha elide ngaphambi kokulala.
- Sebenzisa i-nasal saline sprays kunye neerinses.
Enye yezinto endizithandayo kukunyusa umswakama ngeempumlo kwaye kucima ukudibanisa. Le ndlela yindlela elula yokunciphisa ukukhutshwa kwimiqobo. Kuyakwazi ukucima izilwanyana ezifaka isandla kwi-rhinitis okanye i-hay fever. Oku kungenziwa ngokuhlanjululwa kwindinyana yomzimba kunye nezono nge-saline amanzi kwi- pot neti okanye isitya esifanayo.
Kunokwenzeka ukuba wenze udibaniso lwakho lweetyuwa kunye ne-baking soda, okanye ungathenga iimxube ezenziwe ngaphambili. Ngaphandle koko, unokuthenga i- saline spray applications kwiibhotile ze-squirt (i-Ocean Air, i-Ocean Spray, i-Simply Saline, njl.). Ezi zithengi kakhulu kwaye zingathengwa ngaphantsi kwama-$ 5 ukuya kwi-10 ye-10 malunga naluphi na i-aisle. Ungasebenzisa ezi zihlunu kwaye uphefa rhoqo ngokuthanda kwakho. Akukho mngcipheko weempembelelo, ngaphandle kwempumlo ye-runny.
- Zama Ukuphefumula Iimpawu zomnxeba.
Enye inketho etholakalayo ngaphezu kwe-counter- Breathe I- strip strips. Ngokufana ne-band aid, le miqulu ekhupha iphakamisa ibhuloho yakho ekhaleni. Ukuba isithintelo siyakhutshwa, ukuhlutha kunganciphisa. Abanye abantu bafumana i-adhesive enzima, kwaye ingonakalisa isikhumba kubantu abadala.
- Cinga ngolu hlobo lwezoNyango.
Ukuphuhliswa njengenye indlela kwi-CPAP (kwaye kuthengiswa njenge-Provent), ezi zinto zibambelela zikhusele i-micro-valve ngaphakathi kwamakha akho avimbela ukuphuma. Kancinci, umoya uyakha kwaye udala uxinzelelo onokuthi uzinzile izicubu zomoya kunye nokuncipha. Ngelishwa, ukuba umlomo ufika evulekile, umoya owakhiwe uyaphuma. Kwiindleko ezimalunga ne-$ 1 ngosuku, kunokufaneleka ukuzama, kodwa ayinayo irekhodi ebonakalayo.
- Gxininisa ukulahleka kwesisindo.
Ukulahlekelwa isisindo xa ukhuluphele okanye ukhuluphele kunokunciphisa ukuqhuma kwendlela yokuhamba. Oku kunokuphucula ukuphucula nokunciphisa ingozi yokugula kwe-apnea.
- Ukunyanga i-allergies kunye ne-steroid nasal sprays kunye neminye imithi.
Ukuba unobungozi bexesha lonyaka, cinga ukusebenzisa i-steroid nasal sprays ukuze ukhulule iimpawu zakho. Ngengqungquthela encinane, ungaphinda ubambe ubuncinane. Izinketho ziquka iFlonase , Nasonex , Astelin , iZetonna , nabanye. Kukho kwakhona okukhethwa kukho ngaphezulu kwe-counter ebizwa ngokuthi iNasacort . Enye imithi yomlomo yokunyanga i-allergies ingaba luncedo, kubandakanywa nomyalelo we- Singulair kunye no- Allegra , iClaritin kunye neZyrtec .
- Khuphula intloko yebhedi yakho.
Ngokuphakamisa intloko yebhedi ngamanqanaba angama-30, unokumelana nemiphumo yokudakalisa kwindlela yokuhamba. Ibhedi eguquguqukayo okanye ukuzithoba nje emithonjeni okanye umgca wokulala unokuba luncedo. Kwakhona kunokwenzeka ukuphakamisa ibhedi yonke ngokubeka ibhodi yebhodi ekupheleni kweebhloko okanye kwiincwadi ezixinzelelweyo.
- Gwema i-chinstrap.
Unokubona iimveliso ezikhoyo ezifana nesigqabha esinezixhobo ezixhasa umhlathi wakho kwaye igcina umlomo wakho uvaliwe. Oku kunokuthintela umlomo ukuphefumla, kodwa kuthekani ukuba uphefumlela ngomlomo wakho ngenxa yokuba ufuna? Le ngcamango embi kwaye ezi zixhobo azikhuthazwa.
- Yenza olunye ulwimi lolwimi.
Kukho ubungqina bokuba unyango olusisigxina lunokuphucula amandla ezihlunu ezisendleleni . Oku kunokunciphisa ukunyusa nokunciphisa ubundlobongela obuthongo bokulala. Ngelishwa, kucetyiswa ukuba imizuzu engama-45 ngosuku isetyenziswe ngokuzivocavoca, okungenakwenzeka kubantu abaninzi. Kukho nezifundo ezibonisa ukuba ukufunda ukudlala isilwanyana (ezifana ne-didgeridoo) kunokunceda ngokufanayo.
- Fumana umbane ngomlomo wakho wamazinyo.
Kukho izixhobo ezininzi zomlomo ezithengiswayo ukunciphisa ukunyusa. Le nto ifanelekile emlonyeni njengomlindi wokuluma, kunye nomsebenzi omningi ngokuguqula umhlathi osezantsi kwaye uvula indlela yokuhamba. Ixabiso elithengiyo ngokuqhelekileyo alifaneli kunye kwaye lingahlali likhululekile okanye lisebenze. Izixhobo ezisemthethweni ezenziwe ngugqirha wamazinyo zifakwe kumazinyo akho, zinokubhatala amawaka eedola, kwaye zingenakucetyiswa yinshuwalense.
- Ukuba ulala ne-apnea, sebenzisa i-CPAP.
Kwabo bantu banomdla kunye nokuphazamiseka kwe-apnea yokulala (kwaye baninzi), ukunyanzeliswa kwe-airway (CPAP) eqhubekayo ingaba yinkqubo ephumelelayo. Kusebenza ukuhambisa ukuqhuma komoya okuqhubekayo okuzinzisa ukuhamba kwomoya kunye nokuvimbela kokubili ukutshintsha nokuwa kwezicubu. Ihlanganiswe yinshurensi kwaye inokuba nezinye iinkonzo zempilo ezongezelelweyo.
- Cinga ngamanyathelo akho unyango.
Kukho uninzi lwama-surgery olwenziwe ukunyanga. Kwixesha elidlulileyo, inkqubo yenkambiso kunye ne- uvulopalatopharyngoplasty (UPPP) kwakukhethwa ngabantu abaninzi. Ixesha langaphambili libandakanya ukufakelwa kwezinto ezizinzileyo kwi-palate ethambileyo kunye neyokugqibela ekubandakanyiweyo ukukhishwa kwe-uvula kunye nenxalenye yesilwanyana esithambileyo. Ezi nkqubo zinokusebenza kuphela kwabanye abantu. Izinketho ezongezelelweyo ziquka ukuhlinzwa kwendoda, kubandakanywa ukugqithiswa kwe-radiofrequency of turinates yamanzi kunye nokulungiswa kwe- septum yangasese nge-septoplasty. Kubantwana kunye nabantu abadala abangaqhelekanga, i- tonesillectomy inokusebenza ngokukhawuleza ekunciphiseni i-snoring.
- Bona ubungcali bokulala.
Ukuba unobungqina obunzima okanye ukuba unempawu ezichasayo okanye u-apnea wokulala, qalisa ngokuthetha neengcali zokulala malunga neendlela zokwenza unyango. Ufanele ukwazi ukufumana isisombululo esishiya wena kunye nabo abasondeza ubuthongo.
> Umthombo:
> Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , umxholo we-5, ngo-2011.