Kungase kubonakale kwenzeke ngaphandle komcabango, kodwa wake wazibuza, "Ngiyiphi indawo okufanele ngilale kuyo?" Isimo somzimba singaba nethonya elibalulekile ekulele. Kungathinta ukuphefumula futhi kubangele ukuqhuma noma ukulala , ukucindezeleka okubi kakhulu, noma ukuholela ekuqotheni . Yiziphi izikhundla ezinhle kakhulu kunazo zonke zokulala? Kufanele ulale kanjani ukuze unciphise ubuhlungu noma emuva kwentamo? Cabanga ngezikhundla ezivame kakhulu zokulala futhi okungase kube ngcono ezimweni ezehlukene zezempilo, kubandakanya ukukhulelwa .
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I-Supine (Emuva)Incazelo: Ukulala okuphezulu kuvele lapho umuntu elele phansi emhlane wakhe. Izingibe zivame ukudluliselwa endaweni yokungathathi hlangothi. Izikhali zingase zihlale phansi ezinhlangothini zomzimba. Kungenzeka futhi ziboshwe ngezandla ngaphesheya kwe-torso. Izikhali zingase ziphakanyiswe ngaphezu kwamahlombe ngezandla ezibekwa ubuso, ngenhla noma ngemuva kwekhanda, noma zithunyelwe ezinhlangothini.
Izinzuzo: Uma ungakwazi ukuphefumula kahle ngesikhathi sokulala, lokhu kungaba yindawo engcono yokulala. Umzimba ungasekelwa ngokugcwele yi-mattress nomsila. Ngomcamelo osekelayo noma umkhumbi obekwe emadolweni, lokhu kunganciphisa ukucindezeleka kanye nobuhlungu be-musculoskeletal. Ukulala okuphezulu kungasiza uma uzwa ubuhlungu obungapheli, intamo, ihlombe, u-hip, noma ubuhlungu be-sciatica. Njengoba izinyawo ziphakanyiswe ngenhla kwenhliziyo, lokhu kunganciphisa i-edema yendawo (ukuvuvukala kwezinyawo nezinyawo) futhi kuncishiswe imiphumela ye-congestive heart failure. Lokhu futhi isikhundla sokulala esithandwayo sezinsana ukunciphisa ingozi ye-infant syndrome ngokuzumayo (SIDS).
Umngane: Kubantu abaningi, ubeke ubuthongo obuhle kakhulu. Kodwa-ke, labo abanenkathazo yokuphefumula ngesikhathi belele bangathola ukuthi ukulala ngemuva kwenza lokhu kube kubi nakakhulu. Lokhu kungabonakalisa njengokunweba okukhulu. Ukuvinjelwa kwamanzi kanye nokuphefumula komlomo kungavumela ukuthi umhlathi nolimi oluphansi lubuyele kalula futhi luvimbe umoya. Lokhu kungaholela ekuboniseni izimpawu nemiphumela yokuphefumula kwe-apnea . Lemibandela elandelayo ingase ibe yingozi kakhulu ngenxa yokuphefumula kokuphefumula okuhlobene nokulala okuphezulu:
- Ukulala / Ukhathala
- Ukuqwashisa (ukuvuvukala okuvamile)
- Snoring
- Umlomo omile
- Ukuthutha ebusuku (i- Nocturia )
- Amazinyo ukugaya noma ukuxuba (i- Bruxism )
- Ukulahlekelwa kwememori yesikhathi esifushane
- ADD / ADHD
- Izinkinga zemizwelo (ukukhathazeka noma ukucindezeleka)
- Ukuzwa ukulahlekelwa
- I-glaucoma
- Isono se-sinusitis / Isisu se-post-nasal
- I-Heartburn / GERD
- Amapulpitations
- I-fibrillation ye-Atrial
- I-hypertension
- I-Hyperlipidemia
- Isifo sikashukela
- Ingozi yokuhlasela inhliziyo
- Inhlekelele yokuhluleka kwenhliziyo
- Ingozi yesifo
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NgakwesokunxeleIncazelo: Eyaziwa nangokuthi isikhundla se-lateral, umzimba uhlelwe ngekhanda ne-torso elisehlangothini lwesobunxele. Ingalo ingase ibe ngaphansi komzimba noma ingase ihambe kancane noma ifakwe, ingcindezi ethile ehlombe lesokunxele. Imilenze ingahle ibanjwe, nomlenze wesobunxele ungaphansi noma kancane kancane. Esimweni sesisu, imilenze igobile futhi amadolo adonsela emzimbeni ophezulu.
Izinzuzo: Lesi sikhundla sigwema impikiswano embi ye-supine yokulala futhi kungase kubaluleke kakhulu ukulungisa ukuhlunga okuxhomeke esimweni nokuphefumula kokulala. Ukuphefumula kungaba ngcono ngokulala ngakwesobunxele. Abesifazane abakhulelwe bangafaka umcamelo ngaphansi kwesisu noma phakathi kwamadolo abo bese bethola lesi sikhundla kunciphisa ingcindezi ekuhluphekeni kwesisu nangemuva. Uma ukujoyina kwesokudla (ngokuvamile ukugcoba noma ukuphanga) kubangela ubuhlungu, kunganciphisa kule ndawo. Ukulala ohlangothini nakho kungenza kube lula ukukhipha (ukulala eduze) kanye nomlingani wombhede.
Umthengi: Ngeshwa, isikhundla sokunxusa kwesokunxele asiyona wonke umuntu. Uma ulele ngakwesobunxele, izitho zangaphakathi ku-thorax zingashintsha. Amapayipi angase abe kakhulu enhliziyweni. Ukucindezela okwenyuka kungathinta umsebenzi wenhliziyo, okungenzeka kube nzima ukucindezeleka kwenhliziyo ekuhlulekeni kwenhliziyo. Inhliziyo ingasabela ekucindezelekeni okwenyukayo ngokuvuselela izinso, ukwandisa ukuvuthwa ebusuku. Ukucindezela emisongeni engakwesokunxele noma emlenzeni kungabangela ezinye izinkinga. Ukulala okungapheli kwe-lateral kungase kube nomthelela ehlombe, kwehlisa emuva (ngenxa yokushintsha kwesikhumba somgogodla), nobuhlungu be-hip.
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NgakwesokudlaIncazelo: Kulesi sikhundla se-lateral, umzimba uhlelwe ngekhanda ne-torso elele ngakwesokudla. Njengangaphambili, ingalo ingase ibe ngaphansi komzimba noma ingase ihambe kancane noma ifakwe, ibe nengcindezi ethile ehlombe elifanele. Imilenze ingase ibanjwe, nomlenze wesokudla ongaphansi, noma ukugxila kancane. Esimweni sokukhulelwa imilenze igobile futhi amadolo adonsela emzimbeni ophezulu.
Izinzuzo: Njengokulala okusele kwesokunxele, ukulala ngakwesokudla kunqanda imiphumela emibi ye-supine yokulala. Uma ukujoyina kwesokunxele (ngokuvamile ukugcoba noma ukuphanga) kubangela ubuhlungu, kungase kube lula kule ndawo. Uhlangothi olungakwesokudla lunikeza ithuba labalingani bombhede ukuba bafake isipuni, uma bebhekene nesokudla sabo.
Umngane: Ngokuvuthwa komzimba ukuguqula izitho zangaphakathi ngakwesokudla, inhliziyo izoshintsha i-mediastinum ibheke emaphashini alungile. Lokhu kuzonciphisa ivolumu yamaphaphu, futhi lokhu kungabalulekile kwezinye izimo zamapulmonari. Umthamo owehliwe ungase uhlehlise amazinga e-oksijeni wegazi futhi unciphise uhlelo lwezinhliziyo kubantu abanezimo zezempilo ezihlobene. Ukucindezela emithanjeni yesandla sokunene noma umlenze kungaholela ekulimaleni kokucindezeleka noma kwe-neuropathy. Njengokulala okusele kwesokunxele, ukulala ngakwesokunene okungapheli kungabangela ukuhlunga kwesokudla, ukwehlisa emuva, nobuhlungu obuhle be-hip.
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Okuthandwayo (isisu)Incazelo: Ukukhohlisa ngesisu somzimba kungcono ukulala okujwayelekile. Ubuso buvame ukuphenduka ohlangothini olulodwa noma olunye ukusiza ukuphefumula. Izingalo nezandla zingase zibe ngaphansi, zibekwe eceleni, noma zandiswe ngaphandle kuya ezinhlangothini. Imilenze ivame ukuphakanyiswa futhi ingagunyiwe.
Izinzuzo: Njengokulala okusabalalisa, ukuma okubonakalayo kungasiza ekugwemeni imiphumela emibi ye-supine yokulala. Iphinde ivimbele ukushintshwa komzimba okwenzeka nge-thorax. Uma ubuthongo bebulele hhayi ngokunethezeka, ukulala engxenyeni encane yomzimba (ikakhulukazi esifubeni nesisu) kungase kukhethwe. Ukuqoqa izandla eduze komzimba kunganikeza induduzo yengqondo futhi kugcine ukushisa. Ukulala okungahle kwenzeke kungase kuphakanyiswe futhi ukunciphisa ubuhlungu obungapheli obuyisifo samasculoskeletal.
Ummeli: Lesi sikhundla singabangela ubuhlungu bentamo. Kungase futhi kuhlanganise imisipha ehambisanayo yehlombe noma phezulu. Ukucindezela emithanjeni ngaphakathi kwezandla noma izandla kungabangela izinkinga. Ukuphefumula kungase kubonakale kuncishiswe ngenxa yesisindo somzimba ukunciphisa amaphaphu ngokuvimbela ukunyakaza komgqa wezintambo kanye nomdwebo.
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KulungileIncazelo: Okokugcina, kungenzeka ukuba ulale nekhanda elikhuliswe ngokuqondene nomzimba. Lokhu kungase kutholakale ngokulala e-recliner, isibonelo. Umsila wokulala ungase uphakamise ikhanda ngesikhathi ulele. Imibhede eguquguqukayo, kufaka phakathi ama-mattress akhethekile, angasetshenziswa ukuphakamisa ikhanda ngaphezu komzimba ngesikhathi sokulala. Izinga lokuphakama kwekhanda lingahluka, kodwa iningi lizuza ngokuphakamisa ikhanda ngama-degrees angu-20 ukuya ku-30.
Izinzuzo: Ukuphakamisa ikhanda ngesikhathi ubuthongo kunganciphisa ukuwa kwe-airway futhi lokhu kunganciphisa ingozi yokugwedla kanye nezinkinga ezihambisana nokuphefumula okuphazamisayo. Uma ibeke kahle, kungase kube khona ukukhulula ubuhlungu.
Umnumzane: Kulula ukushintsha izikhundla ngesikhathi sokulala. Kunzima ukulala kamuva nekhanda eliphakanyiswe ngezinga elifanele ebusuku. Ngenxa yalokho, izinzuzo zokulala ngakwesobunxele noma ngakwesokudla azikwazi ukugcwaliseka. Ngeke futhi kwenzeke ukuba ulale ngesikhundla esivamile. I-consine yokulala i-supine ingase ibe khona, ikakhulukazi uma ukuphefumula komlomo kwenzeka.
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Okunye okucatshangwayoUma ucabangela isikhundla esihle sokulala, kubalulekile ukuvuma izidingo zakho. Cabanga ngendima yobuhlungu, ukuphefumula okuphazamiseka ukulala njengokufana nokuphuza noma ukulala kwe-apnea, futhi izimo eziningi zezokwelapha zichazwe. Ngaphandle kwesimo somzimba, cabangela ukubeka kahle kwekhanda nentamo yakho: intamo encane ingase ithuthukise ukuphefumula.
Ukuze ulale kahle, kungenzeka ukuthi kubalulekile ukuvumela ukuguquguquka okuthile. Kuyinto evamile ukuvuka kusuka ebuthongweni ukuze ushintshe isikhundla. Lokhu kwenzeka kaningi futhi kungase kuhambe kungenakulinganiswa. Kungenzeka ukuba uqaphele ngokucophelela ukuthi uyazi kahle futhi ulungisa lokhu ngokuhamba ebusuku. Ngokufanelekile, lezi zinyathelo zizonciphisa izinkinga zesikhathi eside ezihambisana nezikhundla ezingafanele zokulala.
Izwi elivela
Uma unzima ukuthola indawo ehlelekile yokulala ebusuku, ngaphambi kokuthola umshini omusha, cabanga ukukhuluma nodokotela obuthongo obuqinisekisiwe bhodi. Ukulala okungenakuphumula kungacasulwa ngengozi yokulala engalashwa. Ukuhlola nokwelapha kungakunikeza ukulala okungcono, kungakhathaliseki ukuthi uthola kanjani ukulala.
> Imithombo:
> Ichijo H, Akita M. "Ukuhlukana kobulili kanye nokuhamba kwesikhathi sokulala." Auris Nasus Larynx . 2017 Aug 29. pii: S0385-8146 (17) 30317-6. i-doi: 10.1016 / j.ani.2017.08.004.
> Neill AM et al . "Imiphumela yokulala ukulala emanzini aphezulu ekuphefumuleni kwe-sleep apnea." I- American Journal of Respiratory and Critical Care Medicine . NgoJanuwari 1997. 155 (1): 199-204.
> Skarpsno ES et al . "Izikhundla zokulala nokunyakaza komzimba ebusuku ngenxa yokuqoshwa kwama-accelerometer mahhala: ukuhlangana nabantu, indlela yokuphila, nezimpawu zokulala ." Nat Sci Sleep . 2017 Nov 1; 9: 267-275. doi: 10.2147 / NSS.S145777.
> Sorscher AJ et al . "Isimo sokulala esibheke ngesineke ngokumelene ne-HST idatha: ukuthambekela kokunciphisa ubuthongo obuningi." Ukuphuza Ukulala . 2017 Nov 17. kuthatha: 10.1007 / s113250-017-1589-z.