Izinketho Eziningi Kungakusiza Ukuyeka Ukubuyela Kwakho Ebusuku
Kwezinye izimo, isikhundla olala kuzo singathinta ngokuphawulekayo ikhono lakho lokuphefumula nokukhuphula i- snoring ne- apnea yokulala . Uyazi kanjani ukuthi une-apnea yokulala yesikhashana? Yiziphi ezinye zezindlela zokwelapha ezingakusiza ukuba ulale kangcono?
Hlola Ingozi Yakho
Ukuze uhlole ingozi yakho engaba yingozi yokulala noma yokulala i-apnea yokulala exhomeke esimweni, kungasiza ukuba ube nesifundo sokulala esihlelekile esibonisa ukulala kwakho.
Ngaphezu kokurekhoda, ukuphazamiseka kokuphefumula kungaphawulwa. Ekupheleni kobusuku, kuzokwenziwa umbiko ozofingqa idatha.
Ngokuvamile umbiko wakho wokutadisha ubuthongo uzofaka itafula elibonisa i- apnea-hypopnea index (AHI) noma inkomba yokuphefumula (RDI) esekelwe esikhundleni sokulala. Lezi zikhundla zihlanganisa u-supine (ngemuva kwakho), i-lateral (ngakwesokunxele noma ngakwesokudla), futhi uyathandwa (esiswini sakho). Uma i-AHI noma i-RDI evamile uma uhlala emhlane wakho, ungakapheli umcimbi ongaphansi kwama-5 ngehora, ungase uzuze ekutheni uphakamise imithi. Ochwepheshe bakho bokulala uzokusiza ukuthi ubone ukuthi isikhathi esanele senziwa kulesi sikhundla ukuze ulungele lokhu kukhetho kuwe.
Qaphela ngokucabanga ukuthi ukuphefumula kwakho kuvamile uma ulala ezinhlangothini zakho ngaphandle kokuhlola. Abantu abaningi balala kangcono futhi bahlezi kancane uma behlala emhlane, kepha kungenzeka ukuthi ngeke kulungiswe ngokuphelele naphezu kwalokhu kuthuthukiswa okuphawulayo.
Lapho Ukugwinya Nokulala Kwe-Apnea Kuqhuma Ngesikhundla
Ukwehlisa nokulala kwe-apnea kungase kubi nakakhulu emhlane wakho ngenxa yemiphumela elula yokudonsela phansi. Uma ulala emhlane wakho, umhlathi ophansi (i-mandible), ulimi, kanye nezicubu ezithambile ze-palate ne-uvula zingangena kalula futhi zivimbe umoya wakho. Lokhu kungaphazamisa ukuphefumula nokuphazamisa ukulala.
Ukuze ikugcine ngemuva kwakho, kunezindlela ezimbalwa zokhetho zokwelapha okuphumelelayo, kusukela kokulula kuya eziyinkimbinkimbi, futhi kusukela ezishibhile kuya ezibizayo. Ezinye zalezi zindlela zokwelashwa zihlanganisa:
I-Baseball Ball T-shirt
Kulungile, lokhu kuzwakala kancane. Noma kunjalo, ingasebenza uma isetshenziselwa njalo. Ngokuthungela ibhola le- tennis endaweni ye-t-shirt bese uyigqoke ukuba ulale embhedeni, ungazigcina usuka emuva. Noma nini lapho ugijima emhlane wakho, ukunganaki ebhola kuzokubuyisela emuva.
I-Backpack
Abanye abantu bazuza ngokugqoka isikhwama ukuya embhedeni ebusuku. Njengombhobho we-tennis, ukubeka i-baseball eqinile ibe yipakethe kunganezela okungahambi kahle okuzokwenza uhlale ulele ezinhlangothini zakho.
I-Zzoma ne-Bumpers
I-Zzoma yisibonelo sendwangu kanye ne-foam bumper amabhande angasetshenziswa ukulala ebusuku. Lezi zivame ukufaka i-block ne-Velcro strap egcina ukuthi ungakwazi ukulala ngemuva kwakho. Lezi zibiza kakhulu, futhi ezinye zidinga imithi evela kudokotela.
Idivayisi ye-Night Shift
Ukuze ubuchwepheshe bubekwe eceleni, idivayisi ye-Night Shift iyi-band elula yepulasitiki egqoke entanyeni edlidliza lapho ushayela emuva. Ngezindleko ezingaba ngu-$ 350, nakanjani kuyindlela ebiza kakhulu.
Ama-Wedges nama-Stacked Pillows
Ngezinye izikhathi ukulala emgodleni kunciphisa izinga lokuchofoza nokuphefumula kokuphefumula okwenzekayo. Ukuvuthwa komzimba akukwazi ukushintsha izicubu futhi kubangele ukuba umoya wezwe uwile kakhulu. Kubalulekile ukungabangela ukuba ikhanda liqhubekele phambili futhi ligobe entanyeni. Lokhu kungabangela ukuthi umoya womoya ungabizwa, ukuhlukumeza injongo. Ngokufanayo, ukufakwa kwemithwalo kungasetshenziswa ukubeka kabusha umzimba.
Izibhebhe ezilungiswayo nokulungisa
Okokugcina, abanye abantu bangase bazuze ekusebenziseni umbhede olungiswayo ophakamisa ikhanda lombhede. Ngaphandle kwalokho, ngezindleko ezincishisiwe, kungenzeka ukufaka amabhuku, izitini, noma ngisho namabhuloki okugcina ngaphansi kwezinyawo ekhanda lombhede ukuyibeka.
Ngokuqinisekile, awufuni ukwenza lokhu ngokweqile njengoba ungafuni ukuphuma embhede ebusuku.
Ukuqala Ukuhlola Ukwelashwa Kwamathuba Okungenayo Njengendlela Yokukhetha
Qala ngokukhuluma ngososayensi wakho wokulala ukuze uthole ukuthi ngabe ukwelashwa kwesikhashana kungasiza yini kuwe. Uma kubonakala sengathi kungenzeka, hlola ezinye zalezi zindlela bese ubona ukuthi isikhundla esifanele sikusize uphefumule futhi ulale kangcono. Ukunamathela isikhathi eside kulezi zindlela zokwelapha ngokuvamile kuphansi. Kulabo abasalokhu behlupha, ezinye izindlela zokwelapha ezifaka phakathi i-CPAP kanye nomshini womlomo ungase ukhulule kahle isimo.
> Umthombo:
> Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini wesi-5, ngo-2011.