Indlela yokuphucula ukulala kwakho xa uneGERD

Umxholo

• Sebenzisa umaleko wokulala
• Thambisa umandlalo wakho
• Linda ungqengqe
• Yintoni i-takeaway?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Isifo se-reflux sesifo se-Gastroesophageal (GERD) sisimo esinganyangekiyo apho isisu sesisu sibaleka phezulu. Oku kukhokelela ekucaphukeni. Ngelixa uninzi lwabantu luba nesifo sokuqaqamba kwentliziyo okanye i-asidi reflux ngaxa lithile ebomini babo, unokuba une-GERD ukuba iimpawu zakho ze-asidi ye-reflux zihlala zingapheliyo, kwaye unesifo kubo ngaphezulu kokuphindwe kabini ngeveki. Ukuba ishiywe inganyangwa, i-GERD inokukhokelela kwiingxaki ezinkulu zempilo, ezinje ngokulala.

Ngokutsho kweNational Sleep Foundation (NSF), i-GERD sesinye sezizathu eziphambili zokuphazanyiswa bubuthongo kubantu abadala abaphakathi kweminyaka engama-45 nama-64 ubudala. Kunabo bangakhange babe nesilumko ebusuku ukuxela ezi zinto zilandelayo xa ulele:

• ukuphuthelwa
• ukulala emini
• isifo somlenze esingazinzanga
• ubuthongo bokulala

Kuqhelekile ukuba abantu abane-apnea yokulala babe ne-GERD. I-apnea yokulala kuxa ufumana ukuphefumla okungacacanga okanye enye okanye ezingaphezulu zokuphefumla xa ulele. Oku kunqumama kuhlala imizuzwana embalwa ukuya kwimizuzu embalwa. Ikhefu zinokuvela amaxesha angama-30 okanye ngaphezulu ngeyure. Ukulandela ezi nqumama, ukuphefumla okuqhelekileyo kuyaqala kwakhona, kodwa rhoqo ngesandi esikhulu okanye isandi esiminxayo.

I-apnea yokulala inokukwenza uzive udiniwe kwaye utyhafile emini kuba kuphazamisa ukulala. Ngokuqhelekileyo imeko engapheliyo. Ngenxa yoko, inokuthintela ukusebenza kwemini kwaye yenze kube nzima ukugxila kwimisebenzi yemihla ngemihla. I-NSF icebisa ukuba abo baneempawu zobusuku be-GERD bafumane ukuhlolwa kokuphefumla kokulala.

Iimpawu ze-GERD, ezinje ngokukhohlela kunye nokukrwitsha, zihlala zisiba mbi xa ulele phantsi okanye uzama ukulala. Ukubuyela umva kweasidi esiswini kwisisu kungafikelela kwindawo ephezulu njengomqala wakho kunye nengqula, okubangela ukuba uve ukukhwehlela okanye ukuva imvakalelo. Oku kunokubangela ukuba uvuke ebuthongweni.

Nangona ezi mpawu zinokuchaphazela, zininzi iindlela onokuthi uphucule ngazo ukulala kwakho. Ukulungiswa kwendlela yokuphila kunye nokuziphatha kunokuhamba indlela ende ekuncedeni ufumane umgangatho wokulala oyifunayo-nokuba une-GERD.

Sebenzisa umaleko wokulala

Ukulala kumqamelo omkhulu owenziwe ngokukhethekileyo unokuba nokusebenza ekulawuleni iingxaki zokulala ezinxulumene ne-GERD. Umqamelo obunjiweyo ugcina umi ngokuthe ngcembe ekudaleni ukungahambi kakuhle kweasidi. Ikwanokunciphisa indawo yokulala enokuthi ibeke uxinzelelo esiswini sakho kunye nokunyusa isitshisa kunye neempawu ze-reflux.

Ukuba awukwazi ukufumana i-wedge yokulala kwivenkile yokulala eqhelekileyo, unokujonga iivenkile zokubeleka. Ezi venkile zihlala zithwala imithwalo yemilenze kuba i-GERD ixhaphakile ngexesha lokukhulelwa. Unokujonga kwakhona iivenkile zonikezelo lonyango, iivenkile ezithengisa iziyobisi, kunye neevenkile ezikhethekileyo zokulala.

Thambisa umandlalo wakho

Ukuthambekisa intloko yebhedi yakho phezulu kuya kuphakamisa intloko yakho, enokukunceda ukunciphisa amathuba okuba isisu sakho esiswini siphinde singene emqaleni wakho ebusuku. Iklinikhi yaseCleveland icebisa ukuba kusetyenziswe into yokunyuka kwebhedi. Ezi ziqonga ezincinci, ezinjengeekholamu ezibekwe phantsi kwemilenze yebhedi yakho. Abantu bahlala bezisebenzisa ukwenza indawo yokugcina. Ungazifumana kwiindawo ezininzi zokugcina izinto ekhaya.

Kunyango lwe-GERD, beka izinyusi kuphela phantsi kwemilenze yomibini phezulu kwebhedi yakho (isiphelo sebhodi yentloko), hayi phantsi kwemilenze kunyawo lombhede wakho. Injongo kukuqinisekisa ukuba intloko yakho iphezulu kuneenyawo zakho. Ukuphakamisa intloko yebhedi yakho nge-intshi ezi-6 kunokuba neziphumo eziluncedo.

Linda ungqengqe

Ukuya kulala kwakamsinya emva kokutya kunokubangela ukuba iimpawu ze-GERD zivuthe kwaye zichaphazele ukulala kwakho. Iklinikhi yaseCleveland icebisa ukuba kugqitywe ukutya ubuncinci iiyure ezintathu ukuya kwezine ngaphambi kokuba ulale phantsi. Kuya kufuneka uphephe nokutya okulula.

Hamba inja yakho okanye uthathe ukuhamba ngokukhawuleza kwindawo yakho emva kokutya. Ukuba uhambo alusebenzi ebusuku, ukuhlamba izitya okanye ukubeka impahla endaweni yokuhlamba iimpahla kuhlala kunika inkqubo yokugaya ukutya ixesha elaneleyo lokuqalisa ukwenza isidlo sakho.

Ufumene ukuba umthambo oqhelekileyo unokuphucula kwaye ulawule ukulala. Inesibonelelo esongeziweyo sokunceda ukunciphisa umzimba, okunciphisa iimpawu zeGERD. Kodwa kubalulekile ukuba uqaphele ukuba ukuzilolonga ngokwendalo kuyonyusa iadrenaline. Oku kuthetha ukuba ukuzilolonga kanye ngaphambi kokuba ulale kunokwenza ukuba kube nzima ukulala okanye ukulala.

Ukwehla kobunzima ikwayindlela esebenzayo yokunciphisa i-Reflux. Ukunciphisa umzimba kunciphisa uxinzelelo lwesisu esiswini, esinciphisa amathuba okuba iphinde ibuye.

Yitya ukutya okuncinci, okutya rhoqo kunye nokuthintela ukutya kunye neziselo ezibeka mandundu iimpawu. Ngokutsho kwekliniki yaseMayo, ezinye ukutya kunye nokusela ukuphepha kubandakanya:

• ukutya okuthosiweyo
• iitumato
• utywala
• kofu
• itshokholethi
• igalikhi

Yintoni i-takeaway?

Iimpawu ze-GERD zinokuchaphazela kakhulu umgangatho wokulala kwakho, kodwa kukho amanyathelo onokuwathatha ukunciphisa ezo mpawu. Ukutshintsha kwexesha elide lokuphila njengokunciphisa umzimba kukhetho onokucinga ngalo ukuba unengxaki yokulala ngenxa ye-GERD.

Ngelixa utshintsho kwindlela yokuphila luhlala luphucula umgangatho wakho wokulala, abanye abantu abane-GERD bafuna unyango. Ugqirha wakho unokunceda ekwenzeni indlela yonyango iyonke esebenza ngcono kuwe.