Izeluleko ze-8 zokulala okungcono ebusuku lapho une-Ankylosing Spondylitis

-Delile

• 1. Lawula ubuhlungu bakho ngemithi ephumelelayo
• 2. Lala kumatilasi oqinile
• 3. Ukuzivocavoca umzimba
• 4. Thatha okugeza okufudumele
• 5. Sebenzisa umcamelo omncane
• 6. Qondisa
• 7. Setha ikamelo lakho lokulala ukuze ulale
• 8. Hlolisisa
• Ukudla okudlela endlini

Udinga ukulala ukuze uvuselele umzimba wakho futhi uzizwe unamandla osuku olulandelayo. Kodwa ukuphumula okuhle ebusuku kungaba nzima ukukuthola lapho une-ankylosing spondylitis (AS).

Phakathi kwabantu abane-AS bakhala ngokungalali kahle. Kunzima ukuhlala ulele ebusuku lapho umzimba wakho ubuhlungu. Uma isifo sakho sibucayi, mancane amathuba okuthi uthole ukuphumula okudingayo. Futhi lapho ulala kancane, ubuhlungu bakho nokuqina kwakho kungaba kubi kakhulu.

Ungahlali ngokulala okuphazamisekile. Bheka i-rheumatologist yakho nodokotela wokunakekelwa okuyisisekelo ukuthola izeluleko zokuphatha izingqinamba zokulala. Landela lawa macebiso ukukusiza ulale isikhathi eside futhi uzwakale kahle.

1. Lawula ubuhlungu bakho ngemithi ephumelelayo

Ubuhlungu obuncane obukubo, kuzoba lula kuwe ukulala. Qiniseka ukuthi ukwelashwa okungcono kakhulu ukubambezela izifo zakho nokuphatha ubuhlungu bakho.

Izidakamizwa ezingezona ukuvuvukala (ama-NSAID) kanye ne-TNF inhibitors yizinhlobo ezimbili zemithi eyehlisa ukuvuvukala ukuvimbela ukulimala okuqhubekayo emalungeni akho abangelwa yi-AS. I-TNF inhibitors nayo ingasiza ekuthuthukiseni ikhwalithi yokulala kwakho, ucwaningo lukhombisa.

Uma umuthi obewuphuza ungalawuli ubuhlungu bakho, bona i-rheumatologist yakho. Ungadinga umuthi ohlukile noma isilinganiso.

2. Lala kumatilasi oqinile

Umbhede wakho kufanele ukhululeke futhi usekele. Bheka umatilasi oqinile ogcina umzimba wakho uhambisane kahle. Hlola omatilasi abaningana esitolo uze uthole esisodwa esizwakala silungile.

3. Ukuzivocavoca umzimba

Ukuhamba ngamandla kuzokwenza ukuthi igazi lakho lishaye futhi kuvuse imisipha namalunga akho. Izophinde iqale umzimba wakho ukulala.

Ukuzivocavoca umzimba kuthuthukisa ikhwalithi nobungako bokulala kwakho. Kuzokusiza ukuthi uthole ukulala okujulile nokubuyisela emzimbeni okudinga ukuphulukiswa umzimba wakho. Uzolala futhi ngokushesha uma uthola ukuzivocavoca okuhle ngalolo suku.

Isikhathi sosuku osisebenzisayo siyisihluthulelo. Uhlelo lokuzivocavoca ekuseni luzokusiza ulale kahle. Ukusebenza eduze kakhulu nesikhathi sokulala kungavusa ubuchopho bakho kuze kufike ezingeni lapho ungakwazi khona ukulala.

4. Thatha okugeza okufudumele

Amanzi afudumele ayadambisa amalunga abuhlungu.Ukugeza imizuzu engu-20 ngaphambi kokulala kuzokhulula amalunga akho futhi kudambise izinhlungu ukuze ukwazi ukulala kahle.

Ukucwilisa kubhavu ofudumele kuzopholisa umzimba wakho ngaphambi kokulala. Futhi, uma ulula kancane ngenkathi ugeza, uzophinda uqede noma ikuphi ukuqina okwakhiwe emajoyintini akho.

5. Sebenzisa umcamelo omncane

Ukulala kumcamelo ojiyile kungabeka ikhanda lakho esimweni sokuzingela ngendlela engajwayelekile lapho uvuka embhedeni. Ungcono usebenzisa umcamelo omncane.

Lala ngomhlane bese ubeka umqamelo ngaphansi komgodi wentamo yakho ukuze ugcine ikhanda lakho liqondaniswe kahle noma ulale ngesisu futhi ungasebenzisi umcamelo.

6. Qondisa

Zama ukulala umgogodla uqonde. Ungalala phansi ngomhlane noma esiswini. Vele ugweme ukugoqa imilenze yakho emzimbeni wakho.

7. Setha ikamelo lakho lokulala ukuze ulale

Dala izimo zokulala ezifanele ngaphambi kokuthi ushelele ngaphansi kwamashidi. Setha i-thermostat phakathi kuka-60 no-67 degrees Fahrenheit. Kukhululeke ngokwengeziwe ukulala endaweni epholile kunesifudumele.

Donsela phansi izithunzi ukuze ilanga lingakuvusi ekuseni. Gcina ikamelo lakho lokulala lithule bese ubeka umakhalekhukhwini wakho noma amanye amadivayisi edijithali angahle aphazamise ukulala kwakho.

8. Hlolisisa

Ukuthimula kuwuphawu lokuvimbela ukuphefumula kokulala, isimo esidala ukuthi uyeke ukuphefumula isikhashana ebusuku. Abantu abane-AS banamathuba amaningi okuba ne-apnea yokulala. Futhi labo abane-apnea yokulala bavame ukuba nomonakalo omkhulu emgogodleni wabo.

Njalo lapho uyeka ukuphefumula, ubuchopho bakho bukuvusa ukuze uvule umoya wakho. Ngenxa yalokho, awukaze uzizwe uphumule ngokuphelele emini. Uma umlingani wakho noma othandekayo ethi uyahona noma usuzivusile maphakathi no-snore, bheka udokotela wakho ukuze ahlolwe.

Odokotela banezindlela eziningi zokwelapha i-aapnea yokulala. Ukwelashwa okuvamile kusebenzisa umshini obizwa nge-CPAP (pressure positive airway pressure) ohlasela umoya ku-airway yakho ukuze uhlale uvulekile ngenkathi ulele.

Ukudla okudlela endlini

Uma uhlala ne-AS futhi uhlangabezana nobuthongo obubi, khuluma nodokotela wakho. Ngokuya ngezimpawu zakho, bangaphakamisa ukuthi ushintshe imithi noma uzame amakhambi emvelo.

Ukuze siphile impilo enenjabulo, enempilo, sonke sidinga ukuphumula okuhle ebusuku. Zama lawa macebiso bese ulandela izincomo zikadokotela wakho ukuze ubambe ama-Zzz owadingayo.