Amadivaysi Angakugcina Ukuvala Ukubuyela Kwakho, Ukunciphisa Okunciphisa
Cishe usuzwile ngaphambili: "Ngiyajabula kuphela uma ngilale emhlane wami." Ubuthongo buba nomthelela kanjani ekubambeni kwakho? Ingabe kukhona ukwelashwa okungakushiya ukulala kangcono?
Indawo Yokulala Nokunqoba
Imiphumela yokulondoloza lapho umoya ophezulu, ikakhulukazi umphimbo nomugqa womzimba, ududuza kusuka ekungeneni kwe-air turbulent ngesikhathi uphefumula ngenkathi ulele.
Lokhu kuvame ukuthinta i-palate elithambile futhi uvula, izicubu ezilenga phansi emqaleni. Ukunciphisa phansi kolimi kungase kudlale indima.
Ukuncintisana kungase kube nzima kakhulu ekujuleni kwengxube, kuhlanganise nokubandayo noma ukugula. Ukuphefumula komlomo kuzokuvumela umhlathi (nolimi) ukubuyela emuva. Ngaphezu kwalokho, ukungenisa utshwala kungadambisa umsindo. Lokhu kwenzeka ngoba utshwala luyisisindo esiphumuzayo esingathinta izicubu zomzimba ezigcwala emphinjeni.
Uma ulala ngemuva kwakho, ungase ube ngaphezulu ukulungiswa ukuze ujabule. Lokhu kwenzeka ngoba indlela yokuhamba emoyeni ingaphansi kokuwa, kokubili izinto zangaphakathi kanye nomthelela wangaphandle (njengokungathi isisindo senhliziyo yakho noma isifuba sicindezela phansi). Ukuvuthwa komzimba kungashintsha kalula lezi thungu emqaleni, kuvimbele ukugeleza kwomoya okwanele.
Akukhona kuphela ukuthi ukulala ngemuva kwakho kubangele ukuhlehlisa, kodwa kungase kuholele ekwehleni okuphelele kwe-airway okuthiwa i- apnea yokulala .
Ukuphefumula ukuphefumula, ukugubha noma ukuchofoza, nezinye izimpawu ezifana nokulala kwesikhashana kungaholela. Lokhu kungaba nemiphumela ephawulekayo futhi ebulalayo , ngakho-ke kubalulekile ukuxazulula le nkinga uma ikhona. Kubalulekile ukuphawula ukuthi abanye abantu bangase babe ne-apnea yokulala ngaphandle kobufakazi bokubamba.
Ukulala eceleni kwakho kungaba yilokho okudingayo ukuphefumula nokuphumula ngokwengeziwe. Ucwaningo lwezocwaningo, kuhlanganise nokucwaninga kwabantu abangu-21 ababetha ngaphandle kwe-apnea yokulala, ukwesekwa okulala eceleni kwakho kunganciphisa kakhulu isikhathi esichithayo sokubanjwa kanye nokuqina kwesibalo.
Indlela Yokushintsha Indawo Yakho Yokulala
Ukuphakamisa ukuthi uvele ufunde ukulala ezinhlangothini zakho kungase kubonakale kungenangqondo njengawe, emva kwakho konke, ulele. Kodwa-ke, cishe isigamu sabantu abakhuthazwa ukuba balale ezinhlangothini zabo bazofunda ukwenza kanjalo futhi bangakwazi ukugcina isikhundla. Ngokuvamile igoli elibheke ngokucacile kumlingani wombhede liqinisa ukuziphatha.
Kulabo abadinga isikhuthazo esincane, kukhona amadivayisi amaningi angasiza. Lezi zihlanganisa ama-alamu esesemuva, ama- band emisiphayo, ama-pillows okhethekile, amabhande amakhulu , ngisho namakhadi ebusuku. Ucwaningo lubonisa ukuthi ukulandela isikhathi eside kulezi zingenelelo kuphansi, mhlawumbe okungenani amaphesenti amabili emva kwezinyanga ezimbalwa.
Elinye ikhambi eliphansi lekhaya ukugqoka i-T-shirts efanelana nesigqoko nge-pocket ekhonjiwe phezu komgogodla ibhola le- tennis elibekwe ephaketheni. Kungenzeka futhi ukuthi kungenzeka ukusebenzisa i-backpack noma iphakethe le-fanny ukuze ufeze into efanayo. Ngakho-ke, noma nini lapho ugijima emhlane wakho ngenkathi ulele, ngeke ukhululeke futhi ngokwemvelo ubuyele ezinhlangothini zakho.
Ngokuvamile, lokhu ukunganaki ngeke kube ngokwanele ukukuvusa. Uma ukhulu kakhulu ngokweqile noma ukhuluphele kakhulu, ungadinga ibhola eliqinile, njengebhola legolfu noma i-baseball, ukuze ubangele ukunganaki ngokwanele ukuba ususe emuva.
Okokugcina, kungase kube usizo ukuphakamisa ikhanda lombhede ebusuku ukuze unciphise ukudlala. Lokhu kungafezwa ngombhede oguquguqukayo, umbhede wokulala, noma ezinye izindlela zokungenelela. Okufanelekile, ikhanda kufanele likhuliswe okungenani ama-20 kuya kwangu-30 degrees.
Izwi elivela
Uma ukushaya kwakho kungenxa yokuma komzimba, ukungenelela okulula ukukuvumela ukuba uvule ohlangothini lwakho kungase kube yinto nje ukukushiya ukulala kangcono.
Uma ukuqhuma kwakho kuqhubeka, noma uma kunezinye izimpawu ezibonisa ukuphefumula kokuphefumula, khuluma nodokotela wakho ngesidingo sokuqhubeka nokuhlolwa nokwelashwa.
> Imithombo:
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> Nakano H et al . "Imiphumela yesikhundla somzimba ngokugcoba abashayeli be-apneic nabangenasipneic." Ukulala ngo- 2003; 26: 169.
> Ravesloot MJ et al . "Ikhono elingenakulinganiswa lokwelapha okwenziwe ngezindlela ezithintekayo ekuziphatheni okwenziwe ngesikhundla kanye nokuvimbela ukukhubazeka kokulala - ukubuyekezwa kwezincwadi." I- Sleep Breath . 2013 Mar; 17 (1): 39-49.
> Zoutsourelakis I et al . "Izici zemitholampilo kanye ne-polysomnographic ye-snoring." J Sleep Res . 2012 Dec; 21 (6): 693-9.