Amathiphu ayi-10 okulala kangcono nge-Psoriatic Arthritis

-Delile

• 1. Buza udokotela wakho uma uphethwe umoya wokulala
• 2. Gqoka izingubo zikanokusho
• 3. Khulula amalunga akho ngokushisa noma ngemakhaza
• 4. Sula ngaphambi kokulala
• 5. Phuza amanzi usuku lonke
• 6. Zindla ngaphambi kokulala ukuze uqede ukucindezeleka
• 7. Hlala kude namanzi okugeza noma okugeza amade, ashisayo
• 8. Sheshe ulale
• 9. Khipha i-elektroniki yakho
• 10. Cabanga kabusha ngemithi yakho yemithi
• Ukudla okudlela endlini

I-Psoriatic arthritis nokulala

Uma une-psoriatic arthritis futhi unenkinga yokuwa noma yokulala, awuwedwa. Yize lesi simo singabangeli ukuqwasha ngqo, imiphumela emibi ejwayelekile efana nokulunywa, isikhumba esomile nezinhlungu ezihlangene kungakugcina uphapheme ebusuku.

Eqinisweni, ucwaningo oluthile lunqume ukuthi kubantu abane-psoriatic arthritis banezinga eliphansi lokulala.

Njengoba kungakhungathekisa njengoba kungaba ukuphonsa nokujika ebusuku, lokhu akudingeki ukuthi kuphume ngokuphelele ekulawuleni kwakho. Nawa amathiphu ayi-10 angakusiza ukuthi ulale kahle ebusuku lapho uhlala ne-psoriatic arthritis.

1. Buza udokotela wakho uma uphethwe umoya wokulala

I-apnea yokulala ukugula okuthinta indlela ophefumula ngayo ebusuku, futhi kuthinta ngokungafani labo abane-psoriasis ne-psoriatic arthritis. Noma ikuphi okuvela kubantu abane-psoriasis nakho kungahle kube nokuphefumula kokulala okungavimbeleki, uma kuqhathaniswa namaphesenti amabili kuya kwamane kuphela wabantu jikelele.

I-apnea yokulala kungenzeka ingakhiqizi zimpawu ezisobala, ngakho-ke ungaba nesimo unganakile. Uma uhlangabezana nokuqwasha, ungahle ufune ukuxoxa nodokotela wakho ukuthi kungenzeka yini ukuphefumula kokulala.

2. Gqoka izingubo zikanokusho

Ukugcina isikhumba sakho esomile noma esilumayo, zama ukugqoka ukotini ongakulingani noma izingubo zikasilika lapho ulala. Lokhu kungakuvimbela ekuqhubekeni ucasula isikhumba sakho uma uphonsa futhi ujika ebusuku.

Ukuze uzenze ukhululeke ngokwengeziwe, ungahle uthande ukucabanga ngokuthenga amashidi athambile. Njengesiqalo, cabanga ukufuna amashidi anesibalo esiphakeme sentambo esenziwe ngokotini osezingeni eliphakeme.

3. Khulula amalunga akho ngokushisa noma ngemakhaza

Ngaphambi kokulala, sebenzisa ukwelashwa kokushisa ukunikeza amalunga akho ukukhululeka. Izindlela ezahlukahlukene zisebenza kangcono kubantu abahlukene, ngakho-ke zama amazinga okushisa ashisayo nabandayo ukuze ubone ukuthi iyiphi esebenza kangcono kuwe. Ungakhetha ukugeza okufudumele, ukuhlala ngokumelene nebhodlela lamanzi ashisayo, noma ukusebenzisa i-ice pack.

Faka indlela oyithola iphumelela kakhulu enkambisweni yakho yasebusuku yangaphambi kokulala. Nganoma iyiphi inhlanhla, uzokwazi ukugcina ubuhlungu buhlale kude ngokwanele ukuze ukwazi ukulala ngokushesha.

4. Sula ngaphambi kokulala

Enye yezinyathelo ezilula ongazithatha ukugcina isikhumba sakho sizolile ukuthambisa njalo. Gcoba isikhumba sakho esikhunjeni ngaphambi nje kokuba ulale ukuze uvikele ukulunywa kungakugcini uphapheme.

Lapho ukhetha isithambisi, funa imikhiqizo ekhomba ngqo isikhumba esomile. Ungabheka ezinye izindlela zemvelo ezifana nebhotela le-shea noma uwoyela kakhukhunathi.

5. Phuza amanzi usuku lonke

Ngaphezu kokuthambisa isikhumba sakho nge-lotion, uzofuna ukuqinisekisa ukuthi uhlala unamanzi ngokuphuza amanzi anele. Amanzi awasizi kuphela ukukugcina unamanzi amaningi, kodwa futhi asiza ekuthambiseni nasekuhlanganiseni amalunga akho. Lokhu kwenza amanzi abe ngumlingani onamandla empini yakho yokulwa nezimpawu zakho ze-psoriatic arthritis.

Ungakhohlwa ukusabalalisa ukusebenzisa kwakho amanzi usuku lonke esikhundleni sokuthanjiswa ngaphambi nje kokulala. Awufuni ukulala kuphela ukuze uzithole uvuka ukusebenzisa indlu yangasese!

6. Zindla ngaphambi kokulala ukuze uqede ukucindezeleka

Ukucindezeleka kungenza i-psoriatic arthritis yakho ibe yimbi kakhulu, futhi kungakugcina ebusuku. Nciphisa amazinga akho okucindezeleka ngokuzama ukuvivinya ukuzindla ukuze unciphise imicabango yakho ngaphambi kokulala.

Ukuzindla akudingi ukuthi kube nzima. Qala ngokumane uvale amehlo akho bese ugxila ekuphefumuleni kwakho njengoba uhogela futhi ukhipha. Gcina umzimba wakho uzolile futhi ukhululekile futhi uzame ukujabulela ukuthula.

7. Hlala kude namanzi okugeza noma okugeza amade, ashisayo

Ngenkathi umqondo wokugeza okude, okushisayo ungazwakala uyindlela ephelele yokuphumula ngaphambi kokulala, amanzi ashisayo angabhebhethekisa isikhumba sakho. Nciphisa imvula yakho kumaminithi ayi-10 noma ngaphansi ukuze isikhumba sakho singacasuki kakhulu.

Ukuvimbela ukoma, khetha amanzi afudumele kunamanzi ashisayo. Uma usuqedile ngokugeza, ngobumnene sula isikhumba sakho esikhundleni sokusihlikihla ngethawula. Ukugeza okufudumele kusengaba yingxenye yesimiso sakho sokulala, inqobo nje uma uthatha izinyathelo zokuphepha.

8. Sheshe ulale

Ukuze ugweme ukukhathala, zama ukusheshe ulale. Uma ngokungaguquguquki ungalali ngokwanele, ukukhathala kunganciphisa amasosha akho omzimba. Lokhu kungaholela kumjikelezo omubi lapho izimpawu zakho ziba zimbi kakhulu, okwenza kube nzima nokulala.

Umjikelezo kungaba nzima ukuwuqeda, kepha enye indlela yokuqala ukukhetha isikhathi sokuqala sokulala bese unamathela kuso. Noma kuthatha isikhathi esithile ukulala, uzokwazi ukuphumula futhi ushayise umoya ngejubane lakho. Uma ulala ngasikhathi sinye njalo ebusuku, ungazinzisa isigqi somzimba wakho futhi ungakuthola kulula ukushesha ulale.

9. Khipha i-elektroniki yakho

Ngokushesha lapho usuka ocingweni lwakho ngaphambi kokulala, kuzoba ngcono. Ukusebenzisa i-elekthronikhi ngaphambi kokulala kungalimaza ikhwalithi yakho yokulala.

Naphezu kokuthi lezi zingqinamba ziyaziwa, amaphesenti angama-95 abantu bathi basebenzisa i-elekthronikhi ehoreni ngaphambi kokulala. Zibekele isikhathi obekelwe sona nge-elekthronikhi ngokunika amandla amadivayisi wakho okungenani imizuzu engama-30 ngaphambi kokuba ulale.

10. Cabanga kabusha ngemithi yakho yemithi

Uma uzame zonke izeluleko ezingenhla kepha namanje kungabonakali ukuthola ubuthongo bekhwalithi ngenxa yezimpawu zakho, kungahle kube yisikhathi sokuhlola kabusha umuthi wakho wemithi.

Gcina umbhalo ugcina imikhuba yakho yokulala, izimpawu zakho, nokunye okunye okuhlobene nakho. Ngemuva kwalokho, khuluma nodokotela wakho ngenkinga yakho yokulala, bese ubuza ukuthi ngabe kukhona yini okunye ukwelashwa okusha noma okunye okungakunikeza usizo.

Ukudla okudlela endlini

Ukuphila ne-psoriatic arthritis akusho ukuthi kufanele udele ukulala kwakho. Ngenqubo elungile nemikhuba enempilo, ukulala kahle ebusuku kungasondelana kahle. Ngokuthatha izinyathelo zokukhuthaza kusihlwa okuphumuzayo, ungakhuphula amandla akho usuku lonke.