-Delile
- Ukubaluleka kokulala kahle ebusuku
- Yini ebangela ukuhogela?
- Izinhlobo ezi-4 zokuthwebula
- 1. Ukuhoxa ngamakhala
- 2. Umlomo uyahosha
- 3. Ulimi luthimula
- 4. Ukubamba umphimbo noma ukulala ubuthongo
- Ukuthwebula kubuthinta kanjani ubudlelwano bakho
- Imiphumela yezempilo yomlingani ohogela
- Amathiphu wokuvimbela ukuhona
- 1. Imicamelo ekhethekile
- 2. Isifutho samakhala noma umucu wamakhala
- 3. Gwema utshwala nezidakamizwa
- 4. Ukwehlisa isisindo
- 5. Thintana nodokotela
- Usizo ngokuhosha emshadweni: Ungabhekana kanjani nokuhonqa?
- Ukudla okudlela endlini
Kunezindlela ezingaphezu kweyodwa lapho ukuthwebula kuthinta khona ubudlelwano bakho. Yize iningi labantu lingazi ukuthi ngokwalo liyabahosha, akunakuphikwa ukuthi umsindo owenzeka ngenxa yokuphazamiseka komoya uyabacasula abanye abantu.
Kepha akupheleli lapho, ukuhoxa konakalisa ubuhlobo bakho maqondana nezocansi nakho. Ngaphandle kwalokho, ukuthuthuka okuthuthukile nokuphazamiseka kokulala kuhambisana nokungasebenzi kahle kwezocansi.
Ukubaluleka kokulala kahle ebusuku
Ukulala kahle kubalulekile njengokudla okunempilo nokuvivinya umzimba kahle. Kodwa-ke, abantu abaningi abayinaki imiphumela yokulala kahle futhi bakhetha ukulala lapho bekhathele kakhulu futhi bengasakwazi ukuqhubeka nosuku.
Kodwa-ke, ukugcina umjikelezo wokulala nokulala ngenani lamahora anconyiwe kunezela empilweni yethu futhi kunikeza izixazululo zendlela yokubhekana nokuthimula. Ake sihlole ukuthi kanjani:
- Kuyasiza ukukhulisa umkhiqizo nokugxila ngokwenza ngcono ukusebenza kobuchopho. Lokhu kungenxa yokuthi amakhono ethu okuhlaziya nokuxazulula izinkinga athuthukiswa kakhulu lapho silala kahle.
- Kwandisa amandla ethu omzimba. Kuyaziwa ukuthi impilo yengqondo neyempilo yomzimba zixhumene. Ngakho-ke, imisebenzi yethu yokuzimela yomzimba inamandla amaningi aholela ekusebenzeni okungcono komzimba.
- Umjikelezo wokulala ongalingani noma ukulala okuncane kusibeka engcupheni yokukhuluphala. Ukuzuza kwesisindo kuyingozi ejwayelekile yokungalali kahle.
- Ukulala okunempilo kuthuthukisa ukuzivikela komzimba wethu.
- Ukulala kahle kuneqhaza ekuguqulweni komzimba okungcono futhi kunciphisa ubungozi bezinkinga zezempilo njengokwanda kwamazinga kashukela, isifo sikashukela njll.
Yini ebangela ukuhogela?
Inkinga yokuhoxa yinkinga ejwayelekile yezempilo, cishe abantu abadala abangama-40% ababhekene nayo futhi imvamisa ayinakwa ngabantu.
Kodwa-ke, ayinakekelwa, ingadala izingqinamba ezinzima kakhulu nokukhathazeka kwezempilo. Hhayi lokhu kuphela, uma othile ebubula kakhulu, noma ngabe indoda ehonayo noma unkosikazi oholayo, nakho kungabuthinta ubudlelwano.
Ukuqonda ukuthi ungabhekana kanjani nokuhonqa, izimbangela kufanele ziqondwe kuqala. Ziyini izimbangela zokuhona? Kungani ukuhogela kwenzeka? Ake sithole ezinye zezinto eziholela ekuthomeni:
- Ukungezwani kwesizini
- Amaphaseji emakhaleni avinjiwe ngenxa yokutheleleka kwesono noma amakhaza
- Ukusetshenziswa kotshwala
- Ukubhema
- Ukhuluphele ngokweqile
- Ukulala ngomhlane
- Ukucindezeleka
- Ukukhulelwa
- Ukukhuluphala ngokweqile
Izinhlobo ezi-4 zokuthwebula
Ukwazi Snoring kuyisibonakaliso sendlela yokulala engenampilo. Uhlobo lwemibono lusiza futhi ukunquma ngesimo sezokwelapha noma sempilo esidala okufanayo. Ukwazi ukuthi ungabhekana kanjani nokuhonqa, ake sihlole izinhlobo ezi-4 zezinkinga zokuthwebula.
1. Ukuhoxa ngamakhala
Ukuthimula ngamakhala kwenzeka ngenxa yamakhala avinjiwe. Ngamanye amagama, ukuhogela ngamakhala kwenzeka ngenxa yokuvinjelwa komzimba emoyeni.
2. Umlomo uyahosha
Ukuthimula komlomo nakho kungenzeka ngenxa yokuvuleka kwamakhala okungafani ngakho-ke, ohogela umoya uphefumula ngomlomo wabo lapho belele. Ezinye izimbangela zibandakanya amathoni akhulisiwe noma izicubu ezibuthakathaka ze-palatal.
3. Ulimi luthimula
Ababamba izilimi bangabonwa kalula yimisindo ephakeme ngesikhathi sokulala. Kwenzeka lapho ulimi lukhululeka kakhulu ngesikhathi sokulala luvimbele indlela yomoya emaphashini.
4. Ukubamba umphimbo noma ukulala ubuthongo
Ukuthimula ngomlomo kubhekwa njengohlobo lokukhala kakhulu futhi oludinga ukunakekelwa kwezokwelapha. Phakathi nalesi simo, umuntu uyeka ukuhogela izikhathi eziningi ngesikhathi sokulala.
Ukuthimula umphimbo nokulala ubuthongo zombili zixhumene nezinkinga ezinkulu zezempilo ezinjenge-hypertension, ukuzuza kwesisindo, ingozi eyengeziwe yokuhlaselwa yisifo senhliziyo, isifo sohlangothi nokukhathala.
Ukuthwebula kubuthinta kanjani ubudlelwano bakho
Uma ungafuni izixazululo zomlingani ohogela, lezi zinkinga zingahlanganisa ngokushesha futhi zithinte ikhwalithi yempilo yakho yansuku zonke kanye nomshado wakho.
Uma ulala nomuntu ohogela, imisebenzi evinjelwe evamile yocansi efana ne-libido ephansi nokungasebenzi kahle kwe-erectile, ngokwesibonelo, kungaba nomthelela omkhulu ekutheni uhlobana kanjani nomlingani wakho.
- Bobabili abalingani ebudlelwaneni abanakho ukulala,
- Ukuntuleka kokuhlushwa emini
- Ukukhathala okwandisiwe.
- Ukuncishiswa kocansi nakho kuyayilimaza igrisi egcina umshado uqhubeka
- Kungadala nokuthi ozakwethu balale emakamelweni ahlukene
- Izimpikiswano eziqhubekayo njengokuntula ubuthongo
- Intukuthelo phakathi kwabalingani
Ukufunda Okuhlobene: Amathiphu Wokujabulela Ukulala Ebusuku Ngaphandle Kokweqa Ozakwenu
Imiphumela yezempilo yomlingani ohogela
Ukuthwebula kumthinta kanjani umlingani wakho?
Ukuthwebula kuhlotshaniswa nobungozi obuhlukahlukene bezempilo kanye nemiphumela yokuthwebula kumlingani kungaba nzima uma kungalashwa ngesikhathi.
- Abantu abaphethwe ukuthimula ngokweqile noma ukuhogela isikhathi eside kungaholela ekukhathazekeni, ekucindezelekeni nakwezinye izingqinamba zempilo yengqondo.
- Kubanga ukulahleka kokuzwa okubangelwa umsindo.
- Ikhawulela inkumbulo nokuhlushwa
- Kwandisa ingozi yezifo ezihlobene nenhliziyo
- I-apnea yokulala iholela kwisifo se-Gastroesophageal reflux, noma i-GERD, okushisa nokuqaqamba kwenhliziyo.
Kepha yini okufanele uyenze ukusiza lesi simo futhi (mhlawumbe) ugcine umshado wakho? Ungabhekana kanjani nokuhona?
Amathiphu wokuvimbela ukuhona
Ukuxazulula inkinga yokuhoxa into yokuqala okufanele uyenze ukukhomba ukuthi kungani uhogela. Abantu bayahonqa lapho ukuvinjelwa kwenzeka ekuhambeni kwabo komoya. Kungaba nezizathu eziningi ngemuva kokuvela kwalezi zithikamezo, njengezicubu zomphimbo ezisindayo ngenxa yokuthola isisindo, ukuphumula kwemisipha ngemuva kwezidakamizwa notshwala, i-jawline enamaphutha noma indlela yomoya, njll.
1. Imicamelo ekhethekile
Abantu bahogela kakhulu lapho belala ngomhlane. Isixazululo sokuqala sokulwa nenkinga yokulingana komlingani wakho sibavimbela ukuthi balale ngomhlane. Uma belala ezinhlangothini zabo mancane amathuba okuthi bahonqe noma okungenani ngeke bahonqe kakhulu njengoba bevame ukwenza.
Umcamelo womzimba okhethekile ungasetshenziswa ukuvimbela umlingani wakho ekulaleni ngomhlane. Zinethezekile kepha ziyasebenza.
Umcamelo wentamo ungasebenza nakubabhemayo abangamahlalakhona. Ilungisa ikhanda ngendlela yokuthi indawo yokuhamba komoya ihlale ivulekile lapho umuntu elele.
2. Isifutho samakhala noma umucu wamakhala
Imicu ye-Nasal kanye ne-sprays ayivali indawo yokuhamba komoya futhi ivumela inani elanele lomoya ukuthi lidlule emlonyeni nasekhaleni lingene emaphashini. Le micu kanye nezifutho kuyabiza futhi kuyasebenza ngempela kubabhemi abancane kuya kwabaphakathi.
3. Gwema utshwala nezidakamizwa
Ukuphuza utshwala nezinye izidakamizwa kunomthelela wokuphumula emisipheni yomzimba. Imisipha yomphimbo nayo ivame ukukhululeka futhi ayihlali iqinile njengoba ijwayele ukwenza. Lokhu kunciphisa umgudu wamakhala ngakho-ke, ukulala ngemuva kokudla lezi zinto kuvame ukuhogela.
4. Ukwehlisa isisindo
Phakathi kwazo zonke izixazululo, lesi mhlawumbe yisixazululo esinzima kakhulu kepha esisebenzayo sendlela yokubhekana nokuthwebula!
Ukwenza umlingani wakho anciphise umzimba kungaba yinselele enkulu. Uma unomfazi oholayo, lokhu kuhamba kugcwele ingozi. Kufanele umtshele ukuthi akagcini ngokuhayiza kakhulu, kodwa futhi kufanele anciphise isisindo!
Futhi uma unomyeni oholayo lapho-ke lesi sixazululo cishe asinakwenzeka kuwe. Ayikho into enzima njengokuthi umyeni wakho aye ejimini!
Bheka ividiyo engezansi ukuze uqonde ukuthi isisindo nokuphefumula kokulala kuhlobene kanjani nokuthi ungayilungisa kanjani inkinga.
5. Thintana nodokotela
Uma kungekho okubonakala kunciphisa ukuhoshozela komlingani wakho ngaleso sikhathi, kufanele ubonane nodokotela. Ukuhogela kungabangelwa ukuphefumula kokulala.
I-apnea yisimo esibi sezempilo esingaholela kwezinye izinkinga ezinzima zempilo ezifana nomfutho wegazi ophezulu, isifo sohlangothi nezinye izinkinga zenhliziyo. Kudinga ukwelashwa okufanele.
Hhayi-ke uma isimo se-anatomical somlingani wakho singeze sakwazi ukulahla imikhuba yabo yokuthimula, ungazama ukufaka okokufaka izindlebe, noma ulalele umsindo omhlophe ngenkathi ulele. Lokho kungasiza ukunganaki imisindo yokuhona.
Uma oshade naye ehonqa ngendlela ephezulu kakhulu ukuthi zonke lezo zinto zisebenze, ungacabanga ukulala emakamelweni ahlukene. Akunasizathu sokulala ndawonye egumbini lapho omunye umlingani engalali.
Usizo ngokuhosha emshadweni: Ungabhekana kanjani nokuhonqa?
Ungakulungisa kanjani ukuheha okukhulu? Ungabhekana kanjani nokuthwebula komlingani wakho?
Ezimweni eziningi, umlingani ohonayo angahle angazi ukuthi bangabakhwehlela ngempela.
Imibhangqwana eminingi, njengesisombululo sale nkinga, ikhetha ukulala emakamelweni okulala ahlukene. Yize kungukulungiswa kwesikhashana okuhle kodwa ngokuhamba kwesikhathi impilo yezithandani zocansi ihlupheka ngenxa yalo mkhuba futhi baqala ukulahlekelwa ukusondelana emshadweni wabo.
Ukuqonda ukuthi ungabhekana kanjani nokuhonqa, ukhiye wokulungisa izinto ukuthola indlela efanele yokukhuluma ngakho nomlingani wakho ukuze uthathe izinyathelo ezifanele ekunciphiseni nasekulawuleni lesi sifo.
Nawa amathiphu nezinyathelo ezimbalwa zendlela yokubhekana nokuthwebula:
Bheka lezi zixazululo zabalingani bakho:
1. Isixazululo sokuqala sokuthi ungamisa kanjani umuntu ekuthimeni, umlingani ongaholi kufanele aqale udaba futhi alikhombe njengenkinga enkulu edinga ukuxazululwa.
Into ebaluleke kakhulu ngalesi sinyathelo ukuthi ube nozwelo futhi ube nombono omuhle ngendlela owethula ngayo udaba ukuze ugweme ukwenza umlingani wakho athukuthele noma azizwe kabi ngenkinga yakhe.
2. Njengabalingani, zama ukuvumelana ngokufuna usizo lwezokwelapha njengenye yezeluleko zokuyeka ukuhogela. Ungaqala ngokuvakashela umtholampilo wokulala noma ukubhuka i-aphoyintimenti nomelaphi wokulala ukuze akuqondise endleleni efanele.
3. Uma ungumlingani ongaholi, enye yezindlela zokusiza umlingani ohogelayo ukungakhohlwa ukuveza ukubonga kwakho okucacile ngemizamo yomlingani wakho yokuthatha izinyathelo zokuxazulula inkinga.
4. Esinye sezixazululo ezibalulekile zabalingani bokuthatha izinyathelo zokuthuthukisa ikhwalithi yokulala kwakho. Uma ungumbhangqwana ongenazo izingane ezincane noma ungenakho kangako ongakuqapha ngesikhathi sokulala, ungazama ukusebenzisa isethi enhle yamaphakethe ezindlebe ukulala.
Bangakusiza ukuvimba umsindo omkhulu njengokuheha okunzima ngisho nokukhonkotha kwenja kamakhelwane wakho.
5. Uma umlingani wakho eshaya kancane, ungacabanga ngokuthola umshini omhlophe womsindo wegumbi lakho lokulala. Izokhipha nokubamba futhi ikuvumele ukuthi ulale kangcono.
Ukufunda Okuhlobene: Ziyini Izinzuzo Zezempilo Zomshado Ojabulisayo
Ukudla okudlela endlini
Ngokusho kukaDkt. Barton Goldsmith, Ph.D., udokotela wezifo zengqondo, ukulala eduze kothandana naye kungenye yezindlela ezingcono kakhulu zokuba nobudlelwano obungcono.
Ngenkathi enye yezindlela ezivame ukubikwa ngokuthwebula emshadweni ilele emakamelweni okulala ahlukene, kunconywa kakhulu ukuthi uhlale unozwelo futhi uthole izindlela zokuhlala ndawonye futhi nisebenzele isixazululo njengeyunithi.