Snoring - abadala

Ukuhoxa kunomsindo omkhulu, ohoshozelayo, futhi onokhahlo wokuphefumula owenzeka ngesikhathi sokulala. Ukuthimula kuvamile kubantu abadala.

Ukuzulazula okukhulu, njalo kungenza kube nzima kuwe nobabili ozolala naye ukulala ngokwanele. Ngezinye izikhathi ukuhwamula kungaba uphawu lokuphazamiseka kokulala okubizwa ngokuthi i-sleep apnea.

Uma ulele, imisipha esemphinjeni yakho iyakhululeka nolimi lwakho lushelele libuyele emlonyeni wakho. Ukuhoxa kwenzeka lapho okuthile kuvimbela umoya ukuba ugeleze ngokukhululeka ngomlomo nangamakhala akho. Uma uphefumula, izindonga zomphimbo wakho ziyadlidliza, zidale umsindo wokuhogela.

Kunezici eziningana ezingaholela ekuthomeni, kufaka phakathi:

• Ukukhuluphala ngokweqile. Izicubu ezengeziwe entanyeni yakho zifaka ingcindezi ezindleleni zakho zomoya.
• Ukuvuvukala kwezicubu ngenyanga yokugcina yokukhulelwa.
• Iseptum yamakhala ekhethiwe noma egobile, okuwudonga lwethambo noqwanga phakathi kwamakhala akho.
• Ukukhula emaphaseji akho acinene (ama-nasal polyps).
• Impumulo eminyene evela emakhazeni noma ekungezwani komzimba nayo.
• Ukuvuvukala ophahleni lomlomo wakho (ulwanga oluthambile) noma i-uvula, isiqeshana sezicubu elenga phansi emlonyeni wakho. Lezi zindawo nazo zingaba zinde kunokujwayelekile.
• I-adenoids evuvukile namathoni avimba imigwaqo yomoya. Lokhu kuyimbangela ejwayelekile yokuthwebula ezinganeni.
• Ulimi olubanzi ezansi, noma ulimi olukhulu emlonyeni omncane.
• Ithoni yemisipha engeyinhle. Lokhu kungabangelwa ukuguga noma ngokusebenzisa amaphilisi okulala, ama-antihistamine, noma utshwala ngesikhathi sokulala.

Ngezinye izikhathi ukuhwamula kungaba uphawu lokuphazamiseka kokulala okubizwa ngokuthi i-sleep apnea.

• Lokhu kwenzeka uma uyeka ngokuphelele noma ngokwengxenye ukuphefumula imizuzwana engaphezu kwengu-10 ngenkathi ulele.
• Lokhu kulandelwa ukukhipha okungazelelwe noma ukuphefumula lapho uqala ukuphefumula futhi. Ngaleso sikhathi uvuka unganakile.
• Ngemuva kwalokho uqala ukuhogela futhi.
• Lo mjikelezo uvame ukwenzeka kaningi ebusuku, okwenza kube nzima ukulala ujule.

I-apnea yokulala ingenza kube nzima kakhulu kumlingani wakho wokulala ukuba alale kahle ebusuku.

Ukusiza ukunciphisa ukuhosha:

• Gwema utshwala nemithi ekwenza uzele ngesikhathi sokulala.
• UNGALALI ulele ngomhlane. Zama ukulala ngohlangothi lwakho esikhundleni salokho. Ungathunga ibhola legalufu noma ithenisi ngemuva kwezingubo zakho zasebusuku. Uma ugingqa, ingcindezi yebhola izokusiza ukukukhumbuza ukuthi uhlale ngohlangothi lwakho. Ngokuhamba kwesikhathi, ukulala ohlangothini kuzoba umkhuba.
• Yehlisa isisindo, uma ukhuluphele ngokweqile.
• Zama imichilo yamakhala ekhaleni, engenazidakamizwa, esiza ukunweba amakhala. (Lokhu akuyona imishanguzo yokuphefumula ubuthongo.)

Uma umhlinzeki wakho wezokunakekelwa kwezempilo ekunikeze okokuphefumula, yisebenzise njalo. Landela iseluleko somhlinzeki wakho ekwelapheni izimpawu zokungezwani komzimba.

Khuluma nomhlinzeki wakho uma:

• Unenkinga ngokunaka, ukugxila, noma inkumbulo
• Vuka ekuseni ungazizwa uphumule
• Zizwe ukozela kakhulu emini
• Unekhanda ekuseni
• Ukukhuluphala
• Izame ukuzinakekela ngokuthwebula, futhi akusizanga

Kufanele futhi ukhulume nomhlinzeki wakho uma uneziqephu zokuphefumula (i-apnea) ebusuku. Umlingani wakho angakutshela uma uhogela phezulu noma wenza imisindo yokuminyanisa nokumemeza.

Ngokuya ngezimpawu zakho kanye nesizathu sokubamba kwakho, umhlinzeki wakho angakudlulisela kuchwepheshe wokulala.

I-Huon LK, i-Guilleminault C. Izimpawu nezimpawu zesifo sokulala esivimbelayo kanye ne-upper airway resistance syndrome. Ku: Friedman M, Jacobowitz O, ama-eds. Lala Umoya Wokulala Ne-Snoring. Okwesibili. IPhiladelphia, PA: Elsevier; 2020: isahluko 2.

I-Stoohs R, iGolide AR. Ukuthwebula kanye nama-syndromes aphezulu wokumelana nomoya. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 112.

I-Wakefield TL, uLam DJ, u-Ishman SL. I-apnea yokulala nokuphazamiseka kokulala. Ku: Flint PW, Haughey BH, Lund V, et al, ama-eds. I-Cummings Otolaryngology: Ukuhlinzwa Kwekhanda Nentamo. Umhlaka 6. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 18.

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