Ukurhona - abantu abadala

Ukurhona sisandi esikhulu, esirhwexayo nesirhabaxa sokuphefumla esenzeka ngexesha lokulala. Ukurhona kuqhelekile kubantu abadala.

Ngokukhwaza, ukurhona rhoqo kunokwenza ukuba kube nzima kuwe nobabini neqabane lakho lokulala. Ngamanye amaxesha ukukrola kungabonakalisa ukuphazamiseka kokulala okubizwa ngokuba yi-sleep apnea.

Xa ulele, izihlunu emqaleni wakho ziyaphumla kwaye ulwimi lwakho lutyibilika libuyele emlonyeni wakho. Ukurhona kwenzeka xa kukho into ethintela umoya ukuba ungahambi ngokukhululekileyo ngomlomo nangempumlo. Xa uphefumla, iindonga zomqala wakho ziyangcangcazela, zibangela isandi sokurhona.

Kukho izinto ezininzi ezinokukhokelela ekurhoneni, kubandakanya:

• Ukutyeba kakhulu. Izicubu ezongezelelweyo entanyeni yakho zibeka uxinzelelo kwindlela yakho yomoya.
• Ukudumba kwezicubu kwinyanga ephelileyo yokukhulelwa.
• Iseptum egoso okanye egobileyo yempumlo, eludonga lwethambo kunye nentlala phakathi kwempumlo zakho.
• Ukukhula kwiindinyana zakho zempumlo (iipolyps zempumlo).
• Impumlo ejijekileyo evela kubanda okanye kwizigulo.
• Ukudumba kuphahla lomlomo wakho (inkalakahla ethambileyo) okanye ukuvulwa, iqhekeza leethambo elijinga ezantsi emva komlomo wakho. Ezi ndawo zinokuba zide ngakumbi kunesiqhelo.
• Ii-adenoids ezidumbileyo kunye neetoni ezivimba umoya. Esi sizathu esiqhelekileyo sokurhona ebantwaneni.
• Ulwimi olubanzi emazantsi, okanye ulwimi olukhulu kumlomo omncinci.
• Ithoni yemisipha engalunganga. Oku kunokubangelwa kukuguga okanye ngokusebenzisa iipilisi zokulala, ii-antihistamines, okanye utywala ngexesha lokulala.

Ngamanye amaxesha ukukhwela kungabonakalisa ukuphazamiseka kokulala okubizwa ngokuba yi-sleep apnea.

• Oku kwenzeka xa uyeke ngokupheleleyo okanye ngokuyinxenye uyeke ukuphefumla ngaphezulu kwemizuzwana eli-10 ngelixa ulele.
• Oku kulandelwa kukurhabula ngesiquphe okanye ukhefu xa uqala ukuphefumla kwakhona. Ngelo xesha uvuka ungazi.
• Emva koko uqala ukurhona kwakhona.
• Lo mjikelo uhlala usenzeka amaxesha amaninzi ngobusuku, nto leyo eyenza kubenzima ukulala nzulu.

I-apnea yokulala ingenza kube nzima ngakumbi kwiqabane lakho lokulala ukuze ulale kakuhle ebusuku.

Ukunceda ukunciphisa ukurhona:

• Thintela utywala kunye namayeza akwenzela ukuba ulale xa ulala.
• SUKULALA ucabale ngomqolo. Zama ukulala ngecala lakho endaweni yoko. Ungathunga igalufa okanye ibhola yentenetya ngasemva kweempahla zakho zasebusuku. Ukuba uqengqeleka, uxinzelelo lwebhola luya kukunceda ukukhumbuza ukuba uhlale kwicala lakho. Ixesha elingaphezulu, ukulala ecaleni kuya kuba ngumkhwa.
• Ukunciphisa umzimba, ukuba utyebe kakhulu.
• Zama i-counter-counter-counter, iziyobisi ezingenazo iziyobisi ezinceda ukwandisa iimpumlo. (Olu ayilulo unyango lwe-apnea yokulala.)

Ukuba umboneleli wakho wezempilo ukunike isixhobo sokuphefumla, sisebenzise rhoqo. Landela iingcebiso zomboneleli wakho ngokunyanga iimpawu zokwaliwa komzimba.

Thetha nomboneleli wakho ukuba:

• Unengxaki yokujonga, ukugxila, okanye inkumbulo
• Vuka kusasa ungaziva uphumle
• Ndiziva ndisozela kakhulu emini
• Yiba neentloko zakusasa
• Tyeba
• Ndizamile ukuzikhathalela ngokurhona, kwaye oko akuncedanga

Kuya kufuneka uthethe nomboneleli wakho ukuba uneziqendu zokuphefumla (i-apnea) ebusuku. Umlingane wakho angakuxelela ukuba urhona kakhulu okanye wenza izandi zokukrwitshiza nokukhupha.

Ngokuxhomekeke kwiimpawu zakho kunye nesizathu sokurhola kwakho, umboneleli wakho unokukuthumela kwingcali yokulala.

IHuon LK, uGuilleminault C. Iimpawu kunye neempawu zokuthintela ukungalali kakuhle kunye nesifo esingaphezulu sokumelana nomoya. Ku: UFriedman M, uJacobowitz O, ii-eds. Ukulala Ukuphefumla kunye Ukurhona. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2020: Isahluko 2.

I-Stoohs R, iGolide ye-AR. Ukurhona kunye ne-pathologic syndromes ephezulu yomoya. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 112.

I-Wakefield TL, uLam DJ, uIshman SL. Ukulala kunye nokulala. Ku: Flint PW, Haughey BH, Lund V, et al, ii-eds. I-Cummings Otolaryngology: Utyando lweNtloko kunye neNtamo. Umhla wesi-6. IPhiladelphia, PA: Elsevier Saunders; 2015: isahl 18.

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