Ukuqhawula, ukuxhamla, kunye ne-Sleep Apnea Ngamana ungahlanjululwa ngokutshaya
Ukuba wena okanye othandekayo utshaya ugwayi, unokuzibuza ukuba: Ukutshaya umsila kukuchaphazela njani ukulala? Funda malunga negalelo elinokubakho ukulala, kuquka ukuhlukana kokulala, kunye nokulala nokulala. Ekugqibeleni, cinga ukubaluleka kokhuseleko kunye nezinye izizathu ezenza ungathanda ukuyeka ukutshaya kwimpilo yakho.
Indima yeNicotine kwi-Insomnia
Ukubhema ugwayi okanye ukusebenzisa ezinye iimveliso zogwayi ezifana ne-cigar okanye ipayipi kunokuchaphazela ukulala kwakho ngeendlela ezibalulekileyo.
Yonke inxulumene nesithako esisebenzayo, iicicin.
Okokuqala, kuxhomekeke kwinqanaba lokusebenzisa nokuxhomekeka kwakho, umnqweno wakho we-nicotine eyongezelelweyo ngexesha lokulala kwakho kunokubangela ukuba uvuke kwaye oku kunokukhokelela ekusilaleni . I-Nicotine ngokwayo iyashukumisa kwaye ukusetyenziswa kwayo kusondele ixesha lokulala kungenza kube nzima ukuba ulale.
Oku kuthethiwa, kukho abantu abathi banokutshaya babenza bazizwe belele. Njengoko kunokukhupha uxhalaba kwaye kubangele ukuphumla, oku kunokwenzeka, kodwa abaninzi abantu baya kuphendula kwiipropati zayo ezikhuthaza.
Ukuguquka kobulala obunokubhema ii cigarettes
Ukutshaya kwakhona kudibaniswa nokuphazamiseka kwesiseko sokulala sokuthi i- sleeping architecture . Lo ngumzekelo wesigaba sokulala esenzeka ebusuku. Kubonakala ngathi ukutshaya iziqhekeza zilele kwaye zikhokelela ekusilaleni.
Kuphando lokuphanda, kuboniswe ukuba ababhemayo abathatha ixesha elide ukuba balele (okubizwa ngokuba yi- latency yokulala ), balale ngaphantsi, kwaye banokulala ubuthongo obunzulu (obizwa ngokuba yi- slow wave wave ).
Ubunzima bokuwa okanye uhlale ulele bubonisa izikhalazo zokulala.
Kwalabo abayeka ukutshaya, la mahluko phakathi kobugcisa bokulala aqhubekeki. Kufuneka kuqatshelwe ukuba abo bangakhange babheke kubonakala banobuhle bomgangatho wobuthongo ngokubanzi, nangona kunjalo.
Ubungozi bokulwela nokulala kwe-Apnea phakathi kwabokubhema
Kukho ubungqina obuhle bokuthi ukutshaya kwandisa amathuba okugcoba nokulala .
Ngaphandle kokungena kwiinkcukacha malunga neekhemikhali ezinobungozi kunye nokungcola okukhoyo kumsi wesigare, ezi zivuthayo zinokubangela ukuvuvukala kwendlela yokuhamba, ikakhulukazi izicubu ezithambileyo ezifaka impumlo nomqala. Ukulimala kwimiphunga kungakhokelela kwezinye iingxaki kunye nokunciphisa amanqanaba e-oxygen ebusuku.
Njengoko izicubu zihluma, ukutshintsha kwe-air and the vibration of sleep will cause snoring. Ukongezelela, ukuwa kwe-airway eyenzeka kwi-apnea yokulala ingaba nzima. Nokuba umsi wesibini unokuba mngcipheko kwezi ngxaki, ingakumbi kubantwana abavelele.
Izizathu zokuyeka ukutshaya
Ngaphandle kwendima enokubangela ukuba unqabile, udibanise, kwaye uphelelwe ukulala, impilo yakho iya kuzuza ngokuyeka ukutshaya. Abantu abaninzi bachaza utshintsho ekuphumeni kwabo emva kokuyeka ugwayi, kwaye ezi ziza kuphucuka ngokuhamba kwexesha. Umzimba wakho unokuba ngumlutha kwi-nicotine, kodwa lo mzabalazo uza kuhamba kancane.
Kubaluleke kakhulu ukuba ungasuki umbhede. Ukuba ulala ngogwayi odibeneyo, kukho umngcipheko ophezulu wokulala kwakho kunye nendlu yokubamba umlilo. Lo mngcipheko ukwanda xa utywala basetyenziswa. Ukuze ukhuseleko lwakho, kunye nokhuseleko lwakho kwintsapho, zibophezele ukuba ungabikho umsi xa ulele embhedeni.
Kukho izizathu ezininzi zokuyeka ukutshaya. Ukuba uzame ngaphambi, qhubeka uzama. Fumana kwabanye uncedo, ufumane inkxaso evela kwintsapho yakho, abahlobo kunye nodokotela. Ukutshintshwa kweNicotine kunye nokusetyenziswa kwamanye amayeza okuyeka ukutshaya kunokusebenza kakuhle. Ukuba udinga uncedo, qalisa ngokuthetha nodokotela wakho malunga neendlela ezingcono. Uyakuphefumula uze ulale kangcono.
ILizwi
Ukuba utshaya kwaye uphazamise ubuthongo, ukulala okuphazamisayo kusenokuba esinye isizathu sokuba ufanele ukuyeka impilo yakho nenhlalakahle.
Imithombo:
Phillips, BA et al . "Ukubhema ukubhema nokuphazamiseka kokulala." Arch Intern Med 1995; 155: 734.
I-Wetter, iDW et al . "Ubudlelwane phakathi kokubhema ugwayi kunye nokuphazamiseka kokulala." Prev Med 1994; 23: 328.
Zhang, L et al . "Ukubhema i-cigarette kunye nobugcisa bokulala ubusuku." Am J Epidemiol 2006; 164: 529.