Kungenxa yesi sizathu le nto Ukrhona, kunye neengcebiso zokuMisa njani ukurhona

Umxholo

• Iingcebiso ezisi-7 zokuyeka ukurhona
• 1. Zama iyeza le-OTC
• 2. Kulumkele ukusela utywala
• 3. Lala ngecala lakho
• 4. Sebenzisa umlomo
• 5. Ukunciphisa umzimba
• 6. Sebenzisa umatshini oqhubeka noxinzelelo lomoya (CPAP)
• 7. Phonononga iindlela zotyando
• Yintoni ebangela urhona?
• Nini ukubona ugqirha
• Umgca wezantsi

Kutheni lento isenzeka?

Malunga ne-1 kubantu aba-2 barhona. Zininzi izinto ezinokuba negalelo ekurhwebeni.

Unobangela womzimba yinyikima kwindlela yakho yomoya. Izicubu ezikhululekileyo kwindawo yakho yokuphefumla ziyangcangcazela xa uphefumla, zivelisa isandi sokurhona.

Umthombo wokurhona kwakho unokubakho ukusuka:

• ithoni yemisipha engalunganga yolwimi nomqala
• izihlunu ezininzi emqaleni wakho
• inkalakahla ethambileyo okanye uvulo olude kakhulu
• iindinyana ezivaliweyo zempumlo

Ukurhona kuhlala kungenabungozi. Ukuba urhona ngamanye amaxesha, awusayi kudinga ungenelelo.

Ukurhuqa rhoqo okanye okungapheliyo kunokuba ngumqondiso wesimo sempilo esibi, njengokuphefumla ubuthongo. Ukuba ishiywe inganyangwa, oku kunokukhokelela ekulahlekelweni kokulala, isifo sentliziyo, kunye noxinzelelo lwegazi.

Iingcebiso ezisi-7 zokuyeka ukurhona

Ukwazi ukuba kutheni okanye kukangaphi urhona kunokukunceda ufumane olona nyango lulungileyo. Ngokuxhomekeke kwiimfuno zakho, amayeza e-over-the-counter (OTC), izixhobo zonyango, kunye notshintsho kwindlela yokuphila inokunceda ekunciphiseni iimpawu zakho.

Qiniseka ukuba uthetha nogqirha wakho malunga neenkxalabo zakho. Banokuya kukhetho lwakho kwaye bakuncede ufumane awona manyathelo alandelayo.

Unokwazi ukunciphisa okanye ukuthintela ukurhona kwixesha elizayo ukuba:

1. Zama iyeza le-OTC

I-Intranasal decongestants, enje nge-oxymetazoline (Zicam), kunye ne-intranasal steroid sprays, enje nge-fluticasone (Cutivate), inokunceda ukunciphisa ukurhona.Oku kuyinyani ngakumbi ukuba ukurhona kwakho kubangelwa yingqele okanye ukwaliwa.

2. Kulumkele ukusela utywala

Utywala buyabuyisa izihlunu ezisemqaleni wakho, ezinokuthi zibe negalelo ekurholweni. Zama ukungasebenzisi utywala ngokupheleleyo, ngakumbi kwiiyure ngaphambi kokuba ulale.

3. Lala ngecala lakho

Ukulala emqolo kunokubangela ukuba uhlasele. Xa ukhululekile, ulwimi lwakho lunokubuyela emqaleni wakho kwaye lubangele ukuba umoya wakho ube mncinci, ukhokelele ekurhoneni. Ukulala ecaleni kwakho kunokunceda ukuthintela ulwimi lwakho ekuthinteleni indlela yakho yomoya.

4. Sebenzisa umlomo

Ukuba amayeza e-OTC awasebenzi, unokufuna ukuqaphela umlomo. Imilomo ekhutshwayo inokufakwa emlonyeni wakho ukugcina umhlathi, ulwimi, kunye nenkalakahla ethambileyo endaweni yokuthintela ukurhona. Kuya kufuneka uhlolwe rhoqo nogqirha wakho wamazinyo ukuze uqiniseke ukuba umlomo usebenza ngokuhamba kwexesha.

5. Ukunciphisa umzimba

Ukutyeba kakhulu kunxulunyaniswe nokurhona. Ukwenza ukutya okusempilweni kunye nokuzilolonga rhoqo kunokukunceda uchithe iiponti kwaye unciphise ukurhona. Ukuba utyebile, thetha nogqirha wakho malunga nokuphuhlisa ukutya kunye nesicwangciso sokuzilolonga. Ukongeza ekunciphiseni ukurhona, ukugcina ubunzima obunempilo kunokunceda ukulawula uxinzelelo lwegazi, ukuphucula iiprofayili ze-lipid, kunye nokunciphisa umngcipheko wesifo seswekile.

6. Sebenzisa umatshini oqhubeka noxinzelelo lomoya (CPAP)

Umatshini we-CPAP upompa umoya kwindlela yakho yomoya ngobusuku bonke, ukunciphisa iimpawu zokurhona kunye nokulala kwempumlo. Inceda ukugcina indlela yakho yomoya ivulekile. Ukuze izixhobo zisebenze, kufuneka unxibe imaski yeoksijini ngelixa ulele. Oku kungathatha ixesha ukuziqhelanisa, kodwa kunokunceda ukucoca iimpawu zakho kwangoko. Ukuba ufumene ukuba ne-apnea yokulala, i-inshurensi yakho inokuhlawula umatshini wakho we-CPAP.

7. Phonononga iindlela zotyando

Kukwakho neendlela ezininzi zotyando ezinokukunceda uyeke ukurhona. Ezinye zibandakanya ukuguqula indlela yomoya. Oku kunokwenziwa ngokufaka intambo kulusu lwakho oluthambileyo, ukunciphisa izicwili ezingaphezulu emqaleni wakho, okanye ukunciphisa izicwili kulusu lwakho oluthambileyo. Thetha nogqirha wakho ukuze ubone ukuba ungenelelo ngoncedo lukulungele na.

Yintoni ebangela urhona?

Zininzi izizathu zokuba kutheni ungarhona. Ngenxa yoku, akukho sifo esinye okanye isicwangciso sonyango sokurhona.

Ezi zinto zinokukubeka emngciphekweni omkhulu wokurhona:

• Ubudala: Ukurhona kuqheleke xa usiya usiba mdala.
• Isini: Amadoda kusenokwenzeka ukuba arhona kunabasetyhini.
• Ubunzima: Ukutyeba kakhulu kubangela ukuba izicwili ezininzi zikhule emqaleni, ezinokuthi zibe negalelo ekurholweni.
• Indlela encinci yomoya: Unokuba nakho ukutsiba ukuba unendlela encinci yokuphefumla.
• Imfuza: Unokuba semngciphekweni omkhulu wokuphefumla ubuthongo ukuba umntu othile kusapho lwakho unayo.
• Usulelo okanye isifo: Usulelo kunye nokwaliwa ngamaxesha onyaka kunokubangela ukudumba emqaleni wakho, oko kunokukhokelela erhona.
• Ukusetyenziswa kotywala: Ukusela utywala kunokuziphumza izihlunu zakho, kukhokelele ekurhona.
• Indawo yokulala: Ukurhona kunokuba rhoqo xa ulele emqolo.

Nini ukubona ugqirha

Kunganzima kuwe ukufumanisa ukuba urhona kangaphi kunye nomthombo wokurhona kwakho. Ukuba uneqabane lokulala okanye umntu ohlala naye, babuze malunga neempawu zakho kunye nokurhona rhoqo. Unokuchonga ezinye zeempawu zokurhona uwedwa.

Iimpawu eziqhelekileyo zokurhola zibandakanya:

• ukuphefumla ngomlomo
• ukuxinana ngeempumlo
• ukuvuka ngomqala owomileyo kusasa

Ezi mpawu zilandelayo zinokuba luphawu lokuba ukurhona kwakho kuxhaphake kakhulu okanye kunzima.

• ukuvuka rhoqo xa ulele
• ukulala rhoqo
• ukuba nobunzima kwimemori okanye ukugxila
• Ndiziva ndisozela emini
• ukuba nomqala obuhlungu
• ukukhefuzela okanye ukukrwitshwa xa ulele
• ukufumana iintlungu esifubeni okanye uxinzelelo lwegazi

Ukuba ukuvutha kwakho rhoqo, thetha nogqirha wakho. Unokulala nokuphefumula okanye enye imeko enzulu. Ugqirha wakho uya kuba nakho ukuqhuba uvavanyo okanye nokufunda ubuthongo ukumisela iipateni zakho zokurhona.

Emva kokuba ugqirha wakho emisele ixesha lakho lokurhola, unokusebenza kunye ukwenza isicwangciso sonyango sokunceda kwiimpawu zakho.

Umgca wezantsi

Ukurhona kuyinto eqhelekileyo kubantu abadala. Iyakwazi ukwahlula ngobunzima. Ukuba urhona rhoqo okanye ngamaxesha athile onyaka, anjengexesha lokungezwani nezinto ezithile, ukurhona kwakho akunakufuna ungenelelo.

Ukuba i-snore yakho rhoqo kwaye ichaphazela inqanaba lakho lamandla emini, okanye ukuba unezinye iimpawu ezibi kakhulu zokurhola okungapheliyo, xoxa ngale meko nogqirha wakho.