Ukuhlala Emhlane Wakho Kungathuthukisa Ukuphumula Ekulele
Ingabe ibhola le-tennis lingakwenqabela ngempela ukuba ungene ? Funda ukuthi ibhola le-tennis elisetshenzisiwe kahle lingakugcina kanjani emuva futhi livimbele ukuhlunga ngisho ne- apnea yokulala yesikhashana .
Indima Yokuma Esikhundleni Sokulondoloza Nokulala Kwe-Apnea
Ngokungavumelekile, ukuphefumula kuphazamiseka kakhulu uma silala emhlane wethu. Lesi sikhundla sivumela amandla adonsela phansi ukuba ashintshe ulimi nezicubu ze-palate ezithambileyo.
Lokhu kuzovimbela ukugeleza komoya kusuka ekhaleni lethu noma emlonyeni kuya emaphashini ethu. Imiphumela yokunweba lapho ukuthuthwa komoya okuphazamisayo kubangela ukudlidliza kwezicubu ezithambile, ngokuvamile emqaleni. Njengamanzi ageleza phezu kwe-streambed engajulile futhi enezintambo, imiphumela eminingi yomsindo ngokugeleza okunzima. Uma lezi zicubu zivimba ngokuphelele umoya, ukuphefumula okuphazamisa ubuthongo kwenzeka.
Ukukuvimbela ukuba ungalali emhlane wakho, umlingani wakho wombhede angaphonsa ibhontshi ebukhali emigodini yakho. Noma kunjalo, kunezinye izixazululo ezikhona futhi, kodwa zilungile yini kuwe?
Ukubukeza isifundo sokulala
Kungaba usizo ukuba ufunde isifundo sokulala esibizwa ngokuthi i- polysomnogram ukuhlola indlela ukuphefumula kwakho kuguquka ngayo lapho ulala ngemuva kwakho. Izifundo ezenzeka esikhungweni sokulala zizofaka idatha yesikhashana. Okubaluleke kakhulu, ufuna ukuqhathanisa ukuthi ubuthongo bakho buyashintsha kanjani lapho uqamba amanga (ngemuva kwakho) ngokubhekiselwe (esiswini sakho) noma kamuva (ezinhlangothini zakho).
Kwamanye abantu, i-apnea yokulala ingaba yimbi kakhulu uma ilele phansi. Ngokuvamile, lesi sifo singase senzeke ngemuva kuphela. Uma isifundo sakho sibonisa ukuthi i-apnea yokulala ivele nje ngezinga elibalulekile empilweni yakho, uzozuza emithini yokwelashwa yesikhashana, kuhlanganise nokusetshenziswa kwebhola le-tennis.
Okukhethwa kukho Ukwelashwa Kwamathuba Okungena
Kunezindlela ezimbalwa zamadivayisi angathengwa ukuvimbela ukulala ngemuva kwakho. Uma udala, ungase uhlele izixazululo ezimbalwa ezivela ezintweni ezivamile ezungeze indlu yakho. Lezi zindlela zihlanganisa:
Le "bumper" igqoke okhalweni lwakho ngesikhwama se-foam esikhwameni sakho ukuvimbela ukuyivula ebusuku. Ihlanganiswe endaweni enezindwangu kanye nezingubo ze-Velcro. Kungathinta ikhono lakho lokuvula ubusuku, futhi abanye abasebenzisi bakhononda ngobuhlungu obuvela emuva. Kudinga isidakamizwa kusuka kudokotela wakho.
- Idivayisi ye-Night Shift
Le divayisi elula idlidliza uma ithola ukuthi uguqukile emhlane wakho. It igqoke nxazonke entanyeni, egcinwe endaweni nge-strap nge-clasp magnetic. Uma uhluleka ukuthuthela ezinhlangothini zakho, ukudlidliza kukhula kakhulu, futhi lokhu kungase kuphazamise umlingani wombhede oseduzane. Kudinga ukwelashwa futhi kuyindlela ebiza kakhulu.
Isikhwama esingaqondakali kungaba yindlela ephumelelayo yokuvimbela u-supine ukulala uma ubeka i-baseball eqinile noma i-softball kuyo. Uma uhamba emhlane wakho, ukungahambi kahle ebhola kuzokubangela ukuthi uvuke futhi uguquke ezinhlangothini zakho. Kuyabizi futhi kungenza umehluko kwabanye abantu.
- I-T-Shirt ye-Tennis Ball
Ekugcineni, ibhola le-tennis lingase libe enye indlela ongayicabangela. Ngokuthungela ibhola le-tenisi emkhakheni we-t-shirt, nawe ungakuvimbela ukulala emhlane wakho. Uma uhambisa emuva emuva ibhola lizobangela ukucindezeleka okuzokuvusa futhi kukukhuthaze ukuba uhambe ezinhlangothini zakho. Uma ungekho amakhono okuthunga, ungase ufune i-athikili evulekile yokugqoka ephaketheni ngemuva (njengama-pajama ibhulukwe) noma ongakwazi ukugqoka emuva.
Uma ubhekene nokuhlunga noma ukulala okuphefumula okwenzeka ikakhulukazi ngemuva kwakho, cabangela ezinye zalezi zindlela zokwelapha ukukusiza ukuba uphefumule futhi ulale kangcono.
Uma inkinga yakho iqhubeka, kufanele ukhulume nochwepheshe obuthongo mayelana nezinketho ezengeziwe, kuhlanganise nokusetshenziswa komshini ohamba phambili womoya (CPAP) noma umshini womlomo .