Iindlela ezi-3 zendalo zokulwa ne-apnea yokulala kwaye ulale ngcono

Umxholo

• 1.Ukubeka ibhola yentenetya kwiipijama
• 2. Musa ukusela iipilisi zokulala
• 3. Ukwehla kobunzima kwaye uhlale kubunzima obufanelekileyo

I-apnea yokulala kufuneka ihlale ihlolwa yingcali yokulala, ukuqala unyango olufanelekileyo kunye nokuphepha ukwanda kweempawu. Nangona kunjalo, xa i-apnea ithambile okanye ilinde ukuqeshwa ngugqirha, kukho iingcebiso ezilula nezisebenzayo ezinokuzama.

I-apnea yokulala sisifo apho umntu eyeka ukuphefumla okwexeshana ngelixa elele, kwaye avuke kungekudala emva koko ukuze aphefumle. Oku kubangela ukuba umntu avuke amaxesha ngamaxesha ebusuku ngaphandle kokulala kwakhona kwaye uhlala ediniwe ngosuku olulandelayo.

1.Ukubeka ibhola yentenetya kwiipijama

Uninzi lweziganeko zokuphefumla ubuthongo zenzeka xa ulele emqolo, njengoko izakhiwo ezingasemva komqala nolwimi zinokuthintela umqala wakho kwaye zenze kube nzima ukuba kudlule umoya. Ke ngoko, isisombululo esifanelekileyo kukunamathela ibhola yentenetya ngasemva kwiipijama zakho, ukuyikhusela ekujikeni nasekulaleni ngomqolo xa ulele.

2. Musa ukusela iipilisi zokulala

Nangona kubonakala ngathi kuyindlela efanelekileyo yokuthatha iipilisi zokulala ukuze kuphuculwe ukulala kwimeko yokuphefumula kokulala, oku akusoloko kusebenza kakuhle. Kungenxa yokuba iipilisi zokulala zichaphazela inkqubo ye-neva esembindini, ivumela ukuphumla okungaphezulu kwezakhiwo zomzimba, ezinokuthintela ukuhamba komoya kwaye oku kugqibele ngokubi ngakumbi kweempawu zokuphefumla.

3. Ukwehla kobunzima kwaye uhlale kubunzima obufanelekileyo

Ukwehla kobunzima lelinye lawona manyathelo abaluleke kakhulu kwabo batyebe kakhulu kwaye bane-apnea yokulala, ethathelwa ingqalelo njengendlela yokunyanga le ngxaki.

Ke, ngokuhla kobunzima bomzimba kunye nomthamo, kunokwenzeka ukunciphisa ubunzima kunye noxinzelelo kwindlela yomoya, ukuvumela indawo ethe kratya yomoya ukuba idlule, ukunciphisa ukuziva ukuphefumla kancinci kunye nokurhona.

Ukongeza, ngokophando olwenziwe kutshanje ePennsylvania, ukwehla kobunzima kuyanceda ekulahlekelweni ngamafutha kulwimi, elenza ukuba kudlule umoya, kuthintele i-apnea xa ulele.

Yazi iindlela eziphambili zokunyanga i-apnea yokulala.