Iingcebiso ezi-8 zokulala ubusuku obungcono xa une-Ankylosing Spondylitis

Umxholo

• 1. Lawula iintlungu zakho ngonyango olusebenzayo
• 2. Lala kumatrasi oqinileyo
• 3. Yenza umthambo
• 4. Thatha ibhafu eshushu
• 5. Sebenzisa umqamelo obhityileyo
• 6. Yolula phezulu
• 7. Cwangcisa igumbi lakho lokulala ukuze ulale
• 8. Khangela ukuba urhona
• Yise kude

Udinga ukulala ukuze uvuselele umzimba wakho kwaye uzive unamandla kumhla ozayo. Ukanti ukuphumla ebusuku kunokuba nzima ukuza xa une-ankylosing spondylitis (AS).

Phakathi kwabantu abane-AS bakhalaza ngokungalali kakuhle. Kunzima ukuhlala ulele ebusuku xa umzimba wakho ubuhlungu. Xa isifo sakho sisiba mandundu, mancinci amathuba okuba ufumane okunye okudingayo. Kwaye ukulala kancinci, kokukhona iintlungu kunye nokuqina kwakho kunokuba kokubi.

Sukuhlala kwindawo ephazamisayo yokulala. Jonga i-rheumatologist kunye nogqirha wakho wokhathalelo oluphambili ngengcebiso ngendlela yokulawula imiba yokulala. Landela ezi ngcebiso zokukunceda ulale ixesha elide kwaye uvakale ngakumbi.

1. Lawula iintlungu zakho ngonyango olusebenzayo

Iintlungu ezimbalwa okuzo, kuya kuba lula kuwe ukulala. Qiniseka ukuba ukwinyango elungileyo yokunciphisa isifo sakho kunye nokulawula iintlungu.

Izidakamizwa ezichasayo ezichasayo (i-NSAIDs) kunye ne-TNF inhibitors zimbini iintlobo zamayeza anciphisa ukuvuvukala ukukhusela umonakalo ongaphezulu kumalungu akho abangelwa yi-AS. I-TNF inhibitors inokukunceda ukuphucula umgangatho wokulala kwakho, uphando lubonisa.

Ukuba ichiza obulithatha alulawuli iintlungu zakho, jonga i-rheumatologist yakho. Unokufuna iyeza okanye idosi eyahlukileyo.

2. Lala kumatrasi oqinileyo

Umandlalo wakho kufuneka ukhululeke kwaye uxhase. Khangela umatrasi oqinileyo ogcina umzimba wakho ulungelelwaniso olufanelekileyo. Vavanya oomatrasi abaliqela evenkileni de ufumane enye evakala ilungile.

3. Yenza umthambo

Ukuhamba ngokukhawuleza kuya kwenza ukuba igazi lakho lipompe kwaye kuvuse izihlunu kunye namalungu akho. Iya kuqala umzimba wakho ukulala.

Ukuzilolonga kuphucula umgangatho kunye nobungakanani bokulala kwakho. Iya kukunceda ufumane okungakumbi ubuthongo obunzulu kunye nokubuyisela emzimbeni wakho ekufuneka uphilile. Uyakulala ngokukhawuleza ukuba ufumana ukuzilolonga okuhle ngaloo mini.

Ixesha losuku lokuzivocavoca libalulekileyo. Inkqubo yokomelela kwasekuseni iya kukunceda ulale kakuhle. Ukusebenza usondele kakhulu kwixesha lokulala kunokuyigqiba ingqondo yakho ukuya kuthi ga kwinqanaba lokuba ungalali.

4. Thatha ibhafu eshushu

Amanzi afudumeleyo athoba amanxeba. Ukuhlamba imizuzu engama-20 ngaphambi kokulala kuya kukhulula amalungu akho kunye nokunciphisa iintlungu ukuze ulale ngokwaneleyo.

Ukuntywila kwibhafu efudumeleyo kuya kukhulula umzimba wakho ngaphambi kokulala. Kwaye, ukuba wenza ii-stretches ezimbalwa ngelixa uhlamba, uya kunciphisa nakuphi na ukuqina okwakhiwe kumalungu akho.

5. Sebenzisa umqamelo obhityileyo

Ukulala kumqamelo otyebileyo kunokubeka intloko yakho kwindawo engeyiyo ngokwendalo xa uphuma ebhedini. Ungcono xa usebenzisa umqamelo obhityileyo.

Lala ngomqolo kwaye ubeke umqamelo phantsi komqala wentamo yakho ukuze ugcine intloko yakho kulungelelwaniso oluchanekileyo okanye ulale ngesisu kwaye ungasebenzisi umqamelo.

6. Yolula phezulu

Zama ukulala ngomqolo wakho ngqo. Unokulala ucala emqolo okanye esiswini. Kuphephe nje ukugoba imilenze yakho emzimbeni wakho.

7. Cwangcisa igumbi lakho lokulala ukuze ulale

Yenza iimeko zokulala ezifanelekileyo ngaphambi kokuba utyibilike phantsi kwamaphepha. Misela i-thermostat phakathi kwama-60 nama-67 degrees Fahrenheit. Kukhululeke ngakumbi ukulala kwimozulu epholileyo kunaleyo ishushu.

Tsala i-shades ukuze ilanga lingakuvusi kusasa. Gcina igumbi lakho lokulala lizolile kwaye ubeke iselfowuni okanye ezinye izixhobo zedijithali ezinokuhamba ziphazamise ukulala kwakho.

8. Khangela ukuba urhona

Ukurhona luphawu lokuthintela ukuphefumla xa ulala, imeko ebangela ukuba uyeke ukuphefumla ixesha elifutshane ebusuku.Abantu abane-AS kunokwenzeka ukuba babe ne-apnea yokulala. Kwaye abo bane-apnea yokulala bahlala benomonakalo omkhulu kumqolo wabo.

Qho xa uyeka ukuphefumla, ingqondo yakho ikuvusa ukuze uvule umoya wakho. Ngenxa yoko, awuzukuziva uphumle ngokupheleleyo emini. Ukuba iqabane lakho okanye umntu omthandayo uthi uyarhona okanye uzivusile phakathi kwe-snore, jonga ugqirha wakho kuvavanyo.

Oogqirha baneendlela ezininzi zokunyanga ubuthongo bokulala. Olunye unyango oluqhelekileyo lusebenzisa umatshini obizwa ngokuba yi-CPAP (uxinzelelo oluqinisekileyo lokuhamba komoya) ovuthela umoya kwindlela yakho yomoya ukuze uhlale uvulekile ngelixa ulele.

Yise kude

Ukuba uhlala ne-AS kwaye uhlangabezana nobuthongo obungalunganga, thetha nogqirha wakho. Ngokusekwe kwiimpawu zakho, banokucebisa ngokutshintsha amayeza okanye ukuzama amayeza endalo.

Ukuze siphile ubomi obonwabileyo nobusempilweni, sonke sidinga ukuphumla kamnandi ebusuku. Zama ezi ngcebiso kwaye ulandele iingcebiso zikagqirha wakho ukubamba iZzz ozifunayo.