Iingcebiso ezili-10 zokufumana ukulala okungcono kunye nePsoriatic Arthritis

Umxholo

• 1. Buza ugqirha wakho ukuba unengxaki yokuphefumla xa ulele
• 2. Nxiba impahla entle
• 3. Khulula amalungu akho ngobushushu okanye unyango olubandayo
• 4. Ukuthambisa phambi kokuba ulale
• 5. Sela amanzi imini yonke
• 6. Cinga ngaphambi kokulala ukuphelisa uxinzelelo
• 7. Hlala kude neeshawari ezinde, ezishushu okanye iibhafu
• 8. Lala kwangethuba
• 9. Sikhulule isixhobo sakho se-elektroniki
• 10. Cinga kwakhona irejimeni yonyango lwakho
• Yise kude

I-Psoriatic arthritis kunye nokulala

Ukuba une-psoriatic arthritis kwaye unengxaki yokuwa okanye ukuhlala ulele, awuwedwa. Nangona le meko ingabangeli ngqo ukulala, iziphumo ebezingalindelekanga eziqhelekileyo ezinjengokurhawuzelela, ulusu olomileyo kunye nentlungu edibeneyo inokukugcina uphapheme ebusuku.

Ngapha koko, olunye uphononongo luye lwachaza ukuba abantu abane-psoriatic arthritis banezinga lokulala elibi.

Njengokuba kunxunguphalisayo njengoko kunokuba kukuphosa nokujika ebusuku, oku akufuneki ukuba kungabikho ngokupheleleyo kulawulo lwakho. Nazi iingcebiso ezili-10 ezinokukunceda ufumane ukulala okungcono xa uhlala ne-psoriatic arthritis.

1. Buza ugqirha wakho ukuba unengxaki yokuphefumla xa ulele

I-apnea yokulala sisifo esichaphazela indlela ophefumla ngayo ebusuku, kwaye ichaphazela ngokungafaniyo abo bane-psoriasis kunye ne-psoriatic arthritis. Naphi na ukusuka kubantu abane-psoriasis banokuba ne-apnea yokulala ephazamisayo, xa kuthelekiswa ne-2 ukuya kwi-4 yepesenti yabantu bonke.

I-apnea yokulala ayinakuvelisa nayiphi na impawu ebonakalayo, ngoko unokuba nayo imeko ngaphandle kokuyiqonda. Ukuba uhlangabezana nokulala, unokufuna ukuxoxa malunga nokwenzeka kokuphefumla kokulala nogqirha wakho.

2. Nxiba impahla entle

Ukugcina isikhumba sakho esomileyo okanye esirhawuzelelayo, zama ukunxiba umqhaphu okhululekileyo okanye iimpahla zesilika xa ulele. Oku kunokukuthintela ekuqhubekeni ucaphukisa ulusu lwakho ukuba uyaphosa kwaye ujike ebusuku.

Ukuze uzenze ukhululeke ngakumbi, unokufuna ukuqaphela ukuthenga amashiti athambileyo. Njengesiqalo, qwalasela ukujonga amashiti kunye nenani eliphezulu lokubala elenziwe kwikotoni ekumgangatho ophezulu.

3. Khulula amalungu akho ngobushushu okanye unyango olubandayo

Ngaphambi kokulala, sebenzisa unyango lobushushu ukunika amalungu akho isiqabu. Iindlela ezahlukeneyo zisebenza ngcono kubantu abohlukeneyo, ke yenza uvavanyo lwamaqondo obushushu ashushu nabandayo ukuze ubone ukuba yeyiphi esebenza ngcono kuwe. Unokukhetha ishawa eshushu, uhleli ngokuchasene nebhotile yamanzi ashushu, okanye usebenzisa ipakethi yomkhenkce.

Faka indlela oyifumana isebenze kakhulu kwinkqubo yakho yangaphambi kokulala ebusuku. Ngayo nayiphi na ithamsanqa, uya kuba nakho ukugcina iintlungu zikude ngokwaneleyo ukuze ulale ngokukhawuleza.

4. Ukuthambisa phambi kokuba ulale

Elinye lawona manyathelo alula onokuwathatha ukugcina ulusu lwakho luzolile kukuthambisa rhoqo. Faka into yokuthambisa kulusu lwakho ngaphambi kokuba ulale ukuthintela ukurhawuzelela kokukugcina uphaphile.

Xa ukhetha isithambisi, jonga iimveliso ezijolise ngokukodwa kulusu olomileyo. Unokujonga ezinye izinto zendalo ezinje ngebhotolo ye-shea okanye ioyile yekhokhonathi.

5. Sela amanzi imini yonke

Ukongeza ekuthambiseni ulusu lwakho ngethambiso, uya kufuna ukuqinisekisa ukuba uhlala unamanzi ngokusela amanzi aneleyo. Amanzi awancedi nje ukugcina u-hydrated, kodwa ayanceda ekuthambiseni nasekuqiniseni amalungu. Oku kwenza ukuba amanzi abe lihlakani elinamandla kwidabi lakho nxamnye neempawu zakho zesifo samathambo.

Ungalibali ukusasaza ukuselwa kwakho ngamanzi imini yonke endaweni yokugcwalisa itanki ngaphambi nje kokuba ulale. Awufuni ukulala kuphela ukuze uzibone uvuka usebenzisa indlu yangasese!

6. Cinga ngaphambi kokulala ukuphelisa uxinzelelo

Uxinzelelo lunokwenza ukuba i-psoriatic arthritis yakho ibe mandundu, kwaye inokukugcina ebusuku. Ukunciphisa amanqanaba oxinzelelo ngokuzama ukuzolula ukuzilolonga ukuze unciphise iingcinga zakho ngaphambi kokuba ulale.

Ukucamngca akufuneki kube nzima. Qala ngokuvala nje amehlo akho kwaye ujonge ekuphefumlweni kwakho njengoko uphefumla kwaye ukhupha. Gcina umzimba wakho uzolile kwaye ukhululeke kwaye uzame ukonwabela ukuzola.

7. Hlala kude neeshawari ezinde, ezishushu okanye iibhafu

Ngelixa umbono webhafu ende, eshushu isenokuvakala njengeyona ndlela ifanelekileyo yokuphumla ngaphambi kokuba ulale, amanzi ashushu anokulonyusa ulusu lwakho. Nciphisa iishawari zakho kwimizuzu eli-10 okanye ngaphantsi ukuze ulusu lwakho lungacaphuki kakhulu.

Ukuthintela ukoma, khetha amanzi ashushu ngaphezulu kwamanzi ashushu. Xa ugqibile ngokuhlamba, ngobunono bhala ulusu lwakho endaweni yokuluhlikihla ngetawuli. Ishawa eshushu isengayinxalenye yesiqhelo sokulala, okoko uthabatha amanyathelo okhuseleko.

8. Lala kwangethuba

Ukuthintela ukuba ungadinwa, zama ukulala kwangoko. Ukuba uhlala ungalali ngokwaneleyo, ukudinwa kunokuwenza buthathaka amajoni akho omzimba. Oku kunokukhokelela kumjikelo okhohlakeleyo apho iimpawu zakho ziya zisiba mbi, zisenza kube nzima ukulala.

Umjikelo kunokuba nzima ukuwaphula, kodwa enye indlela onokuthi uqale ngayo kukukhetha ixesha lokulala kwangoko kwaye unamathele kulo. Nokuba kuthatha ixesha elithile ukulala, uya kuba nakho ukuphumla kunye nomoya ngesantya sakho. Ukuba uya kulala ngexesha elinye busuku ngabunye, unokuzinzisa izingqi zomzimba wakho kwaye unokufumana kulula ukuba ukhawuleze ulale.

9. Sikhulule isixhobo sakho se-elektroniki

Ngokukhawuleza usuka kwifowuni yakho ngaphambi kokuba ulale, ngcono. Sebenzisa i-elektroniki ngaphambi kokulala kunokuba yingozi kumgangatho wakho wokulala.

Ngaphandle kwento yokuba ezi ntsilelo ziyaziwa, iipesenti ezingama-95 zabantu bathi basebenzise isixhobo se-elektroniki kwiyure ngaphambi kokulala. Zibekele ixesha elibekelwe wena elektroniki ngokuzicima izixhobo zakho ubuncinci imizuzu engama-30 ngaphambi kokuba ulale.

10. Cinga kwakhona irejimeni yonyango lwakho

Ukuba uzame zonke ezi ngcebiso zingasentla kodwa okwangoku akubonakali ngathi ufumana ukulala okusemgangathweni ngenxa yeempawu zakho, isenokuba lixesha lokuba uphinde uvavanye irejimeni yonyango lwakho.

Gcina ilog uphawule imikhwa yakho yokulala, iimpawu zakho, kunye nokunye ukuqaphela okunxulumene noko. Emva koko, thetha nogqirha wakho malunga nengxaki yakho yokulala, kwaye ubuze ukuba ngaba kukho naluphi na unyango olutsha okanye olunokubanokunceda.

Yise kude

Ukuhlala ne-psoriatic arthritis akuthethi ukuba kuya kufuneka uncame ubuthongo bakho. Ngesiqhelo esifanelekileyo kunye nemikhwa esempilweni, ukulala kamnandi ebusuku kunokuba nakho ukufikelela. Ngokuthatha amanyathelo okukhuthaza ukuhlwa okuphumla ngakumbi, unokomeleza amandla akho imini yonke.