Isisindo sokulahlekelwa isisindo, ukuguqulwa kwezifo zofuzo, indawo yokulala, ukuhlinzwa, nokuningi
Ukunqoba kungumuntu ongathandana naye oyedwa. Ngeke uze uqaphele ukuthi uyakwenza. Kungase kungakakhulumi kuze kube yilapho umlingani wombhede ephonsa isigqoko ezindebeni zakho ebusuku. Uma ulala wedwa, kungabonakali iminyaka. Uma uphuza, yiziphi izimpawu noma izimo ezibalulekile ongahlala nazo? Yiziphi izinketho zokwelapha eziphumelela kakhulu? Kufanele ubone nini udokotela mayelana nokushaya kwakho?
Funda izimpendulo zale mibuzo njengoba uthola izixazululo zokubamba.
Izimpawu Ezihlobene Ne-Snoring
Ukunqoba kwenzeka uma izicubu ze-airway eziphezulu zidlidliza ngenxa yokugeleza komoya okuphuthumayo ngekhaleni nasemphinjeni. Kuyinto, impela nje, umsindo we-vibration. Noma kunjalo, ingaba mkhulu kakhulu lapho umoya womoya ungenakwenzeka ikakhulukazi ngesikhathi sokulala. Uma izicubu ezithambile ziwela ngokugcwele emgwaqweni-okuholela ekuvimbeleni, kuhlaselwa emazingeni e-oksijeni egazi, nokulala ukuhlukana nokuvuswa - lokhu kuphefumula ukulala . Izimo ezimbili zivame ukuhlangana.
Okungajwayelekile, ukukhanya okulula kungase kube yinkinga. Kungasiza ekomile umlomo ebusuku. Kungase kwenzeke ngokuminyana kwamanzi kusuka emakhazeni noma emzimbeni. Ukunqoba kungahle kube nzima ngokulala (ukulala ngemuva kunzima kakhulu) nokuphuza utshwala. Kungase kube nzima njengoba sikhula futhi silahlekelwa ithoni ye-muscle eceleni kwe-airway. Kwabesifazane, ukuphuma esikhathini kungase kwande kakhulu izigameko nokuqina.
Nanobe kunjalo ngokuvamile, uma ukuhluma kuqhubekela phambili ekuguleni i-apnea, noma kunjalo, lokhu kungase kube kubi kakhulu. I-apnea yokulala ihlotshaniswa nokulala kwesimini, ukuvuka kuze kube yilapho ebusuku, ukugaya amazinyo, nezinye izimpawu . Kungabangela ezinye izinkinga zempilo, kubandakanya ukucindezeleka, isifo sikashukela, i-fibrillation ye-atrial, ukwehluleka kwenhliziyo, ukuhlaselwa yinhliziyo, nokushaya kwesisu.
Kumele kuqashelwe ukuthi ukugwinya okungapheli ezinganeni akukaze kuvamile futhi kufanele kuhlolwe ngokuqhubekayo.
Izinketho zokwelapha zokunqoba
Kunezinketho ezihlukahlukene zokwelashwa ezitholakalayo ukuze kulungiswe ukunciphisa okuhlukile. Lezi zivela emakhambi asekhaya, imithi engaphezu kwemithi, futhi ihlukumeza imishanguzo yemithi, ukuhlinzwa, nemishini yezokwelapha njenge-CPAP. Hlola okukhethwa kukho futhi uthole ukuthi yini engakusiza ukuba uphefumule futhi ulale kangcono:
- Yeka ukubhema.
Ukubhema ugwayi ngokucacile kuhlobene nengozi eyengeziwe yokwehliswa. Uma ubhema, into yokuqala okufanele uyenze ishiya. Uzonciphisa ukucasuka kwe-airway nokuvuvukala futhi uzuze impilo yakho yonke.
- Hlala emuva.
Ukulala emhlane kwakho kungapheli isikhathi eside. Zama ukuhlala ezinhlangothini zakho. Cabanga ngokusetshenziswa kwe-thérapied post, kuhlanganise ne- tennis shirt ye- tennis , i- Night Shift , noma idivayisi ye- Zzoma positional.
- Geza amafutha omnqumo amancane.
Leli remedy ekhaya lenza umqondo futhi empeleni lisebenzela abanye abantu. Ngokugwinya amafutha omnqumo amancane (mhlawumbe ithisipuni) ngaphambi kokulala, ungase usebenzise kahle izicubu zomphimbo wakho. Lokhu kungavimbela ukudlidliza kwezicubu futhi kuncishiswe ukunciphisa. Kuphephile ukuzama futhi kungase kuzuze impilo yakho yenhliziyo kanye.
- Nciphisa ukudla kwakho kotshwala.
Utshwala luyisisu esiphumuzayo. Kubangela ukuthi izicubu zomphimbo ziphumule futhi. Lokhu kungabangela ingozi yakho kokubili ukuphuza nokulala kwe-apnea. Ngakho-ke, kunconywa ukuthi ugweme ukuphuza utshwala amahora ambalwa ngaphambi kokulala.
- Sebenzisa ama-nasal saline sprays kanye nama-rinses.
Enye yezinketho zami engizithandayo ukukhulisa umswakama ngekhala bese usula ukuxubana. Lena yindlela enhle yokunciphisa ukukhishwa kwesisindo somzimba. Kungenzeka ukukhipha izifo ezifaka isandla ku-rhinitis noma i-hay fever. Lokhu kungafezwa ngokuhlanza isigaba semisipha kanye nezono ngamanzi a-saline kusuka ebhodini le- neti noma isitsha esifanayo.
Kungenzeka ukwenza ukuxuba kwakho kosawoti kanye ne-baking soda, noma ungathenga ama-mixes anziwe ngaphambilini. Ngaphandle kwalokho, ungathenga ama- saline spray applications kusuka ebhodleleni le-squirt (Ocean Air, Ocean Spray, Simply Saline, njll). Lezi zithengi kakhulu futhi zingathengwa ezingaphansi kwezingu-$ 5 kuya ku-$ 10 cishe cishe noma iyiphi i-aisle yekhemisi. Ungasebenzisa lezi zinhlanzi futhi uphefaza njalo njengoba uthanda. Ayikho ingozi yemiphumela emibi, ngaphandle kwempumu egijima.
- Zama Ukuphefumula Amacici we-nasal.
Enye inketho etholakalayo ngaphezu kwe-counter is the Breathe Right kwesokunxele imisongo. Ngokufana ne-band aid, lezi zithatha ezinamathela ziphakamisa ibhuloho lempumu yakho. Uma ukuvinjelwa kukhululeka, ukuhlehlisa kungase kuphele. Abanye abantu bathola ukunamathela okukhulu, futhi kungalimaza isikhumba kubantu asebekhulile.
- Cabanga nge-Theravent Treatment Snore.
Kuthuthukiswa njengenye indlela eya ku-CPAP (futhi ithengiswa njengo-Provent), lezi zambatho zihlanganisa ukuvikela i-micro-valve ngaphakathi kwamakha akho okuvimbela ukuphuma okugcwele. Ngokuhamba kancane, umoya uyakha futhi udale ingcindezi engakwazi ukuzinzisa izicubu zomoya bese unciphisa ukuhlunga. Ngeshwa, uma umlomo uvula, umoya owakhiwe uyaphuma. Ngezindleko ezingaba ngu- $ 1 ngosuku, kungase kudingeke uzame, kodwa ayinayo irekhodi elilandisiwe kakhulu.
- Gxila ekulahlekeni kwesisindo.
Ukulahlekelwa isisindo uma ukhuluphele kakhulu noma ukhuluphele kunganciphisa ukuqhuma komoya. Lokhu kungathuthukisa ukuhlehlisa nokunciphisa ingozi yokuphefumula ukulala.
- Ukwelapha izidakamizwa nge-steroid nasal sprays kanye neminye imithi.
Uma uhlushwa yizifo ezithile zonyaka, cabanga ukusebenzisa izitshalo ze-steroid nasal ukuze unciphise izimpawu zakho. Ngenkimbinkimbi encane, ungase ubambe kancane. Izinketho zifaka i- Flonase , i- Nasonex , i- Astelin , i- Zetonna , nabanye. Kukhona futhi okukhethwa kukho okungaphezu kweyakho okubizwa nge- Nasacort . Eminye imithi yomlomo yokwelapha izidakamizwa nayo ingaba usizo, kuhlanganise ne-prescription Singulair kanye ne-over-the-counter Allegra , Claritin , neZyrtec .
- Phakamisa ikhanda lombhede wakho.
Ngokuphakamisa ikhanda lombhede ngama-degree angama-30, ungakwazi ukulwa nemiphumela yokuvuthwa komoya emoyeni. Umbhede ongaguquguquki noma ukuzitholela emithonjeni noma umcengezi olalayo kungasiza. Kungenzeka futhi ukuphakamisa umbhede wonke ngokufaka i-headboard ekugcineni kwamabhuloki noma emabhukwini.
- Gwema i-chinstrap.
Ungabona imikhiqizo etholakalayo efana ne-fabric chinstrap esekela umhlathi wakho futhi igcine umlomo wakho uvaliwe. Lokhu kungavimbela ukuphefumula komlomo, kodwa kuthiwani uma uphefumulela emlonyeni wakho ngoba udinga? Lo mqondo omubi futhi lawa madivayisi awunconywa.
- Zenza ezinye izilimi zolimi.
Kunobunye ubufakazi bokuthi imithi yokwelapha ingasithuthukisa amandla emisipha egxile emoyeni. Lokhu kunganciphisa ukuhlehlisa nokunciphisa ukulala kakhudlwana kwe-apnea. Ngeshwa, kunconywa ukuthi imizuzu engama-45 ngosuku isetshenziswe ngezivivinyo, okungenakwenzeka kubantu abaningi. Kunezifundo ezithi ukufunda ukudlala ithuluzi lezinkuni (njenge-didgeridoo) kungase kube usizo olufanayo.
- Thola umshini womlomo ovela kudokotela wamazinyo wakho.
Kunezinsimbi eziningi zomlomo ezithengiswa ukuze kuncishiswe ukuhlunga. Lokhu kufana emlonyeni njengomlindi wokuluma, kanti iningi lisebenza ngokushintsha umhlathi ophansi futhi uvula umgwaqo womoya. Izindleko ezingavamile ngokuvamile azifanelanga futhi zingase zingakhululekile noma zisebenze. Imishini yomlomo eyenziwe udokotela wamazinyo ifakwe amazinyo akho, ingabiza izinkulungwane zamaRandi, futhi ingeke ifakwe ngumshuwalense.
- Uma une-apnea yokulala, sebenzisa i-CPAP.
Kulabo bantu abaye baphazamisa futhi bavimbela i-apnea yokulala engavinjelwe (futhi abaningi benza), ukucindezeleka okuqhubekayo okuhamba phambili (CPAP) kungaba yindlela yokwelapha ephumelelayo kakhulu. Isebenza ukuletha ukugeleza okuqhubekayo emoyeni okuqinisa isimo sezindiza futhi kuvimbele kokubili ukudlidliza nokuwa kwezicubu. Ihlanganiswe yomshuwalense futhi ingaba nezinye izinzuzo zezempilo ezengeziwe.
- Cabanga ngezinketho zakho zokwelapha zokwelashwa.
Kunezinhlobo zokuhlinza eziningi ezenziwa ukuze zilashwe. Esikhathini esidlule, inqubo yenkambiso kanye ne- uvulopalatopharyngoplasty (UPPP) kwakuyizinketho ezithandwayo. Okuqala kuhilela ukwakhiwa kwezigulisi ezenzakalelayo emlonyeni wesithambile kanti lokhu kuhlanganisa nokukhishwa kwe-uvula kanye nengxenye ye-palate elithambile. Lezi zinqubo zingasebenza kuphela kwabanye abantu. Izinketho ezingeziwe zihlanganisa ukuhlinzwa kwangasese, kufaka phakathi ukukhishwa kwe-radiofrequency ye- turbinates yangasese nokuqondisa i- septum nasal ngokusebenzisa i-septoplasty. Ezinganeni kanye nabantu abadala abangavamile, i- tonsillectomy ingaphumelela futhi ekunciphiseni ukudlala.
- Bheka isazi sokulala.
Uma uphazamisa lokho okuphazamisayo noma uma unezibonakaliso eziphazamisayo noma ezenzekayo zokuphefumula, qala ngokukhuluma nomchwepheshe wokulala mayelana nezinketho zakho zokwelashwa. Kumele ukwazi ukuthola isisombululo esishiya kokubili wena nalabo abakuzungezile belele kangcono.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini wesi-5, ngo-2011.