Ulala njani ngokukhohlela? Iingcebiso ezili-12 zobusuku obuPhumlileyo

Umxholo

• Kuqala, uyazi ukuba kutheni ukhohlela?
• Ukuzolisa ukukhwehlela okumanzi
• Iingcebiso ngokukhohlela okumanzi
• Ukuthomalalisa ukukhwehlela owomileyo
• Iingcebiso zomkhuhlane owomileyo
• Ukuphelisa ukukhwehlela okukhohlo
• Iingcebiso zokukhohlela okukhohlakeleyo
• Nini ukubona ugqirha
• Umgca wezantsi

Kumva. Ungathanda ukulala ubuthongo- kodwa ngalo lonke ixesha uqala ukukhukuliseka, ukhohlokhohlo lukuvusa kwakhona.

Ukukhwehlela ebusuku kungaphazamisa kwaye kuphazamise. Kufuneka ulale ukuze ufumane ukuphumla okufunekayo ukuze ulwe isigulo sakho kunye nokusebenza emini. Kodwa ukukhwehlela kwakho okungathandekiyo akuyi kukuvumela ukuba ufumane ubuthongo obunqabileyo obufuna kakhulu.

Ke, unokwenza ntoni ukoyisa ukukhwehlela kwakho ebusuku?

Kule nqaku, siza kujonga ezinye zeendlela onokufuna ukuziqwalasela kwiindidi ezahlukeneyo zokukhwehlela, kubandakanywa ukukhwehlela okumanzi kunye nokomileyo kunye nezo zibuhlungu emva komqala.

Kuqala, uyazi ukuba kutheni ukhohlela?

Ukukhohlela kunokubangelwa ziimeko ngeemeko ezahlukeneyo. Ukuba uyasiqonda unobangela wokukhohlela kwakho, kunokuba lula kuwe ukukhetha iyeza elisebenzayo.

Ezi meko kunye nezinto ziyaziwa ukuba zibangela ukukhwehlela:

• umbefu
• Ukungabikho komzimba
• iintsholongwane ezinjengomkhuhlane kunye neentyatyambo
• Usulelo lwebhakteria njenge-pneumonia kunye ne-bronchitis
• Idriphu yasemva kwexesha
• ukutshaya
• amayeza athile, anje nge-ACE inhibitors, i-beta-blockers, kunye nezinye iziyobisi ezichasayo (ii-NSAID)
• isifo esinganyangekiyo sokuphazamiseka kwemiphunga (COPD)
• isifo se-reflux sesifo se-gastroesophageal (GERD)
• icystic fibrosis
• umkhuhlane ohambayo

Ukuba awuqinisekanga ukuba kutheni ukhohlela, ugqirha unoku-odola ii-X-ray zesifuba, iimvavanyo zelebhu, uvavanyo lwe-scope, okanye ii-CT scan ukufumanisa ukuba yintoni ebangela ukuba ukhohlele.

Thetha nogqirha wakho malunga nokufumana isitofu sokugonywa kwesikhohlela, kwaye ukuba uyatshaya, yazi ukuba ukuyeka kunokuphucula ukukhwehlela kwakho kwiiveki nje ezisi-8.

Ukuzolisa ukukhwehlela okumanzi

Ukukhwehlela okumanzi, ngamanye amaxesha okubizwa ngokuba kukukhwehlela okuvelisa, kuhlala kubandakanya ukungcola okugqithisileyo esifubeni, emqaleni nasemlonyeni. Ezi ngcebiso zilandelayo zinokukunceda.

Iingcebiso ngokukhohlela okumanzi

• Phakamisa intloko nentamo yakho. Ukulala caba emqolo okanye kwicala lakho kunokubangela ukuba i-mucus iqokelele emqaleni wakho, enokubangela ukukhohlela. Ukuthintela oku, beka imiqamelo embalwa okanye usebenzise umcephe ukuphakamisa intloko nentamo yakho kancinci. Gwema ukuphakamisa intloko yakho kakhulu, njengoko oku kungakhokelela kwintlungu yentamo kunye nokuphazamiseka.
• Zama i-expectorant. Izilindelo zinciphise i-mucus kwi-airways yakho, okwenza kube lula ukukhwehlela i-phlegm. Ukuphela kolawulo lokutya kunye neziyobisi (i-FDA) evunyiweyo e-United States yi-guaifenesin, ethi ithengiswe phantsi kwamagama egama elifana noMucinex kunye neRobitussin DM. Ukuba ukukhwehlela kwakho kubangelwa ngumkhuhlane okanye i-bronchitis, bonisa ukuba i-guaifenesin ingaba yonyango olukhuselekileyo nolusebenzayo.
• Ginya ubusi obuncinci. Ngenye, 1 1/2 tsp. yobusi ngexesha lokulala banceda abanye abantwana abakhohlisayo ukulala ngakumbi. Qaphela ukuba uphononongo lwalusekwe kuphando lwabazali, olungasoloko lungumlinganiso weenjongo.
• Sela isiselo esishushu. Isiselo esinomphunga, esifudumeleyo sinokunceda ukuthomalalisa umqala ocaphuka xa ukhohlela, kwaye kukhulule nencindi. Amanzi ashushu kunye nobusi kunye nemon, iti yemifuno, kunye nemhluzi zonke zilungile. Qiniseka ukuba ugqiba ukusela nasiphi na isiselo okungenani iyure ngaphambi kokulala.
• Thatha ishawa eshushu. Umphunga kwisitya esifudumeleyo unokunceda ukukhulula i-mucus esifubeni sakho nakwizono, ukucoca iindlela zakho zomoya.

Ngokuka, akukhuselekanga ukunika ubusi kubantwana abangaphantsi konyaka omnye ngenxa yomngcipheko we-botulism, onokubulala.

Ukuthomalalisa ukukhwehlela owomileyo

Ukukhwehlela okomileyo kunokunxulumana neemeko ezinje nge-GERD, i-asthma, i-postnasal drip, i-ACE inhibitors, kunye nosulelo oluphezulu lokuphefumla. Ngokungaqhelekanga, ukukhwehlela okomileyo kunokubangelwa kukukhohlela.

Ezi ngcebiso zilandelayo zinokukunceda.

Iingcebiso zomkhuhlane owomileyo

• Zama i-lozenge. I-lozenges yomqala inokufumaneka kwiivenkile ezithengisa iziyobisi kunye nakwiivenkile, kwaye zingena kwiindidi zeencasa. Abanye bane-menthol yokukunceda uvule izono zakho. Ezinye ziqulathe ivithamin C, kwaye ezinye zibandakanya amayeza anokuthomalalisa umqala obuhlungu. Nokuba ungazama ngantoni na, qiniseka ukuba uyayigqibezela lozenge ngaphambi kokuba ulale phantsi ukuze ungakrwitsheki kuyo. Kulumkele ukunika iilezenji kubantwana abancinci njengoko kunokuba yingozi.
• Cinga ngesinyanzeliso. Ama-Decongestants anokunceda ukumisa i-postnasal drip enokubangela ukuba ukhohlise ebusuku. Musa ukunika i-decongestants kubantwana abangaphantsi kwe-12, njengoko kunokubangela iingxaki ezinzulu.
• Khangela ukukhwehlela uxinzelelo. Ukukhohlela ukucinezela, ekwabizwa ngokuba zi-antitussives, kuthintela ukukhwehlela ngokuthintela ukukhwehlela kwakho. Banokuba luncedo ekukhohliseni ebusuku, kuba banokumisa ukukhwehlela kwakho ekubeni ukhangele xa ulele.
• Sela amanzi amaninzi. Ukuhlala unamanzi kubaluleke kakhulu xa uziva uphantsi kwemozulu. Ukusela amanzi ngamanzi yonke imihla kunokunceda ukugcina umqala wakho uthanjisiwe, onokukunceda ukukhusela kwizicaphukisi nakwezinye izinto ezikhohlela. Cinga ukusela iiglasi zamanzi ezisibhozo ngosuku. Qiniseka ukuba uyeka ukusela amanzi ubuncinci iyure ngaphambi kwexesha lokulala ukunqanda uhambo lokuhlambela ebusuku.

Ukuphelisa ukukhwehlela okukhohlo

Ukuba ukukhwehlela kwakho kubangelwa yi-allergies okanye i-postnasal drip, unokuhlala uphaphile ngumkhuhlane okanye ukukhwehlela. Nantsi into onokuyenza.

Iingcebiso zokukhohlela okukhohlakeleyo

• Sebenzisa isihlanganisi. Umoya owomileyo kakhulu unokucaphukisa umqala wakho kwaye ukuthumele kwisiphoso sokukhohlela. Ilizwi elinye lesilumkiso: Lumka ungawuphunguli kakhulu umoya. Izifo ezinjengezilwanyana ezinothuli kunye nesikhunta zingadlulela kumanzi omanzi, kwaye i-asthma ngamanye amaxesha inokunyuswa ngumswakama. Ukuqinisekisa ukuba inqanaba lokufuma kwindawo yakho yokulala likwinqanaba elinconywayo lama-50 eepesenti, cinga ukusebenzisa i-hygrometer ukulinganisa inqanaba lokufuma emoyeni.
• Gcina izinto zakho zokulala zicocekile. IAmerican Academy of Asthma, Allergy, kunye ne-Immunology icebisa ukuba uhlambe amashiti akho, izigqumathelo zomatrasi, iingubo kunye neepillowases emanzini ashushu, ngo-130 ° F (54.4 ° C) okanye ngaphezulu, kanye ngeveki. Ukuba uxabisa i-pet dander okanye i-pet saliva, kungcono ukuba ufumane i-cuddles yakho emini kwaye ugcine izilwanyana ngaphandle kwegumbi lakho lokulala ebusuku.
• Zama i-antihistamine yomlomo. Thetha nogqirha wakho malunga nokuba ukukhwehlela kwakho kungaphendula na kwi-over-the-counter (OTC) okanye iyeza likagqirha elithintela ukuveliswa komzimba wakho kwe-histamines okanye i-acetylcholine, zombini ezikhuthaza ukukhwehlela.

Nini ukubona ugqirha

Kwiimeko ezininzi, ukukhwehlela okubangelwa sisifo okanye ukucaphukisa kuya kuhlala kucacile ngaphakathi kweeveki ezimbalwa ngamayeza asekhaya okanye amayeza e-OTC.

Kodwa kunokubakho amaxesha apho ukukhohlela kunokuba kubi ngakumbi. Kubalulekile ukuba utyelele ugqirha wakho ukuba:

• ukukhohlela kwakho kuhlala ngaphezu kweeveki ezintathu
• ukhohlokhohlo luyajika lume lome
• Ukhohlela ukunyuka kwamanani e-phlegm
• Unomkhuhlane, ukuphefumla okufutshane, okanye ukugabha
• uyangxola
• amaqatha akho adumbile

Funa unyango kwangoko ukuba ukhohlela kwaye:

• unengxaki yokuphefumla
• khohlela igazi okanye i-mucus-tinged mucus
• iintlungu esifubeni

Umgca wezantsi

Ukukhwehlela ebusuku kungaphazamisa, kodwa kukho unyango oluninzi olufumanekayo ukunciphisa ubungqongqo kunye nexesha ukuze ulale ngoxolo.

Ukuba ukukhwehlela kwakho kubangelwa ngumkhuhlane, umkhuhlane, okanye ukungabikho komzimba, unokukwazi ukunciphisa ukukhwehlela kwakho ngokuzama izilungiso ezilula zekhaya okanye ngokuthatha i-OTC ukukhwehlela, ukubanda, okanye unyango lwamayeza.

Ukuba iimpawu zakho zihlala ixesha elide kuneeveki ezimbalwa okanye iimpawu zakho ziba mandundu, landela ugqirha wakho ukuze ufumane isifo kunye nonyango.