Ungalala Kanjani Ngekhala Eliminyene: Amathiphu angama-25 Wokusheshisa Ukuphulukisa Nokulala Kungcono

-Delile

• Okufanele ukwenze emini
• 1. Melana nesifiso sokushaya amakhala
• 2. Sebenzisa i-acupressure
• 3. Hlala ungenawo amanzi
• 4. Yidla okuthile okubabayo
• 5. Thatha i-decongestant
• 6. Thatha i-NSAID
• 7. Sebenzisa i-menthol lozenges
• 8. Yithi cha otshwaleni - ikakhulukazi ngemuva kwehora lesibili ntambama.
• 9. Gwema i-caffeine ngemuva kwehora lesibili ntambama.
• 10. Gcina izilwane ezifuywayo ngaphandle kwekamelo lokulala
• Okufanele ukwenze kusihlwa
• 11. Yidla isobho lenkukhu
• 12. Phuza itiye elishisayo
• 13. Hlikihla ngamanzi anosawoti
• 14. Zama umusi wobuso
• 15. Noma uthathe ishawa eshisayo
• 16. Sebenzisa ukugeza usawoti
• 17. Sebenzisa i-corticosteroid nasal spray
• Okufanele ukwenze ngaphambi kokulala
• 18. Thatha i-antihistamine
• 19. Sabalalisa uwoyela obalulekile egumbini lakho lokulala
• 20. Sebenzisa umswakama egumbini lakho lokulala
• 21. Gcina ikamelo lakho lokulala lipholile futhi limnyama
• 22. Faka umucu wamakhala
• 23. Faka umuthi obalulekile wesifuba samafutha
• 24. Faka umuthi wesifuba se-menthol
• 25. Phakamisa ikhanda ukuze uhlale uphakeme
• Lapho uzobona udokotela wakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukukhululeka kungenzeka

Ikhala eligcwele lingakugcina ebusuku, kodwa akudingeki. Qhubeka ufunde ukuze uthole ukuthi yini ongayenza emini, kusihlwa, nangesikhathi sokulala ukuze unciphise izimpawu zakho ukuze ukwazi ukulala umzimba wakho odinga ukululama.

Okufanele ukwenze emini

Ukuthatha izinyathelo zokuthuthukisa izimpawu zakho zamakhala kubalulekile. Amanye ala mathiphu angasetshenziswa noma kunini, kufaka phakathi ngaphambi kokulala. Kukuwe ukuthi unqume ukuthi imaphi amasu namakhambi alingana kahle nezidingo zakho.

1. Melana nesifiso sokushaya amakhala

Kuyinto evamile ukufinyelela izicubu lapho unekhala eligcwele. Kodwa ukushaya ikhala lakho akunconywa empeleni. Kungani?

Ucwaningo lukhombisile ukuthi lwenza ingcindezi eyeqile emigodini yamakhala engadala uketshezi oluvela emakhaleni akho ukungena ezonweni zakho.

Esikhundleni sokushaya, sebenzisa isicubu ukubamba ikhala eligobayo. Uma kufanele ushaye ikhala lakho ngokuphelele, khetha ikhala elilodwa ngesikhathi bese ulishaya kamnandi.

2. Sebenzisa i-acupressure

I-Acupressure ifaka ukusebenzisa izandla zakho ukusebenzisa amaphuzu athile wokucindezela. Yize i-acupressure ingezukupholisa amakhaza akho, kungasiza ekunciphiseni ingcindezi yesono.

Ukuze ukhombe ingcindezi ezonweni zakho, sebenzisa iminwe yenkomba yakho yangakwesobunxele nangakwesokudla ukucindezela phansi kolunye uhlangothi lwekhala lakho. Bamba cishe imizuzu emithathu.

Ngamakhanda ekhanda, cindezela iminwe yakho ekhoneni elingaphakathi impela leshiya okwemizuzu emithathu.

3. Hlala ungenawo amanzi

Lapho i-mucus iminyene kakhulu, inganamathela emakhaleni akho, ikhulise ukuminyana. Ukuphuza uketshezi olwanele kukhulula amafinyila, okusiza ukukhipha isinusi sakho.

Uma unomkhuhlane, kufanele uhlose ukuthola uketshezi oluncane lwansuku zonke lwezinkomishi eziyi-11.5 (zabesifazane) kuya ezinkomishini eziyi-15.5 (zabesilisa). Ungadinga ukuphuza kakhulu uma uhlangabezana nomkhuhlane, ukuhlanza, noma isifo sohudo.

4. Yidla okuthile okubabayo

ICapsaicin iyinhlanganisela yamakhemikhali etholakala kupelepele. Inomphumela wokuncipha kumafinyela. Ukudla okuqukethe i-capsaicin emnene, ukukhululeka kwesikhashana kokucinana kwamakhala. Kodwa-ke, i-capsaicin iphinde ifihle i-mucus secretion, engenza ikhala lakho ligijime.

Ama-sauces ashisayo, ama-curries nama-salsas ngokuvamile aqukethe i-capsaicin. Kufanele ugweme ukudla okubabayo uma usuvele unesisu esithukuthele.

5. Thatha i-decongestant

Ama-decongestants ayihlobo lomuthi. Zidambisa ukuminyana ngokunciphisa ukuvuvukala emithanjeni yegazi emakhaleni.

Ama-decongestants athengiswa phezu kwekhawunta njengezipikili zamakhala nemithi yomlomo. Awudingi incwadi kadokotela ukuwathenga, yize ungahle uthande ukubonisana nosokhemisi noma udokotela uma unesinye isimo sezempilo noma uthatha eminye imithi.

Ama-decongestants anama-painkillers (analgesics) kanye nama-antihistamine ukuze asebenze kahle. Ezinye izinhlobo zasemini zifaka phakathi i-caffeine futhi ingakugcina uphapheme.

6. Thatha i-NSAID

Izidakamizwa ezingezona ukuvuvukala (ama-NSAID) aqeda ukuvuvukala nobuhlungu.

Abukho ubufakazi bokuthi ama-NSAID angakwazi ukuphatha kahle izimpawu zokukhwehlela ezihlobene nekhala eligijimayo. Kodwa-ke, kubonise ukuthi ama-NSAID angasebenza ekwelapheni ezinye izimpawu ezibandayo, njenge:

• ukuthimula
• ikhanda
• ubuhlungu bendlebe
• Ubuhlungu bamalunga nemisipha
• imfiva

Amanye ama-NSAID ayatholakala ngaphandle kwemithi kadokotela. Izinhlobo ezivamile zifaka ibuprofen (Motrin, Advil), naproxen (Aleve), ne-aspirin. Ubuhlungu besisu esiswini bungumphumela ohlangothini.

7. Sebenzisa i-menthol lozenges

Lapho kubangelwa, ama-menthol receptors ekhaleni adala ukuzwa ukuthi umoya uyadlula. Yize i-menthol empeleni ingakususi ukuminyana kwamakhala, ingenza ukuphefumula kube lula.

I-Menthol enezinye izimpawu ezibandayo, njengokukhwehlela noma umphimbo obuhlungu. Ama-Menthol lozenges ayatholakala ekhawunteni futhi anemiphumela engemihle embalwa.

8. Yithi cha otshwaleni - ikakhulukazi ngemuva kwehora lesibili ntambama.

Uma usuvele unekhala eligcwele, ukuphuza kungakwenza kubi kakhulu. Cishe kubantu abangamaphesenti angu-3.4, ukuphuza utshwala kudala izimpawu zokuphefumula ezinjengokuthimula nekhala elivalekile noma eligijimayo.

Utshwala yi-diuretic, okusho ukuthi inyusa ukukhiqizwa komchamo. Uma uphuza, kunzima kakhulu ukuhlala unamanzi. Uma uphelelwe amanzi emzimbeni, amafinyila akho ayajiya futhi awakwazi ukuphuma kalula.

Utshwala lungaba ne-. Uma ugula, kungcono ukugwema utshwala ngokuphelele.

9. Gwema i-caffeine ngemuva kwehora lesibili ntambama.

I-caffeine iyisikhuthazi esitholakala kutiye, ikhofi nasesodeni. Ingakunika umfutho wamandla uma uzizwa ungaphansi kwesimo sezulu, kepha ingahle ibe nomphumela omnene we-diuretic.

Ngakho-ke, uma unenkinga yokuhlala unamanzi oketshezi, awufuni ukufaka engcupheni noma yini engangeza emandleni okuba uphelelwe ngamanzi futhi wakhe amafinyila aminyene.

I-caffeine nokulala akuhlangani, nakho. Ngokuya kocwaningo ku-Journal of Clinical Sleep Medicine, ukuba ne-caffeine kuze kufike emahoreni ayisithupha ngaphambi kokulala kungaholela ekulaleni okuphazamisayo.

10. Gcina izilwane ezifuywayo ngaphandle kwekamelo lokulala

Njengoba zimnandi futhi zinothando njengoba kungenzeka, izilwane ezifuywayo zingaba nomthelela omubi kwikhwalithi yomoya egumbini lakho lokulala. I-Cat and dog dander yizifo ezivamile ezingabangela izimpawu zokungezwani komzimba, kufaka phakathi ukuxubana.

Yize kungathatha umzamo ukugcina izilwane ezifuywayo zingangeni egumbini lakho, kungakusiza uphefumule kalula ebusuku.

Okufanele ukwenze kusihlwa

Lezi zindlela ezivivinywe isikhathi zingakusiza ukuthi unciphise isiminyaminya nomoya omncane ebusuku.

11. Yidla isobho lenkukhu

Ikhambi elibandayo likagogo wakho lingaba nokuthile kulo. iphakamisa ukuthi isobho lenkukhu lingaba nezinzuzo zokwelapha, kufaka phakathi nomphumela omubi wokulwa nokuvuvukala.

Ngenkathi imiphumela ingaphelele, isobho lenkukhu liqukethe izakhi zomzimba ezibalulekile futhi lithuthukisa i-hydration. Ngamanye amagama, ukuba nesitsha sesobho senkukhu kusihlwa akunakulimaza.

12. Phuza itiye elishisayo

Tea elwa namagciwane, anti-inflammatory, futhi antioxidant izakhiwo. Yize bungekho ubufakazi bokuthi itiye lisusa ukucinana kwamakhala, ucwaningo lukhombisile ukuthi iziphuzo ezishisayo zingayithuthukisa indlela abantu uzizwe mayelana nezimpawu zabo ezibandayo.

Ukungeza uju noma ulamula etiyeni lakho kunganikeza ukukhululeka okwengeziwe. Uju ukukhwehlela, kanti ulamula ungasiza ukulwa nezifo. Kusihlwa, khetha itiye elingena-caffeine.

13. Hlikihla ngamanzi anosawoti

Odokotela batusa ukugcotshwa ngamanzi anosawoti ukudambisa izinhlungu zomphimbo. Yize kungelona ikhambi, kungasiza ukukhipha igciwane.

Ukugcwala kwamanzi anosawoti akubizi futhi kulula ukwenza. Mane nje uhlanganise 1/4 kuya ku-1/2 isipuni sikasawoti engilazini engu-8-ounce yamanzi afudumele bese ugoqa lapho kudingeka.

14. Zama umusi wobuso

kukhulula amafinyila ezindimeni zakho zamakhala, kuthuthukise ukuminyana. Indlela elula yokwenza isitimu sakho sobuso ukusebenzisa amanzi ashisayo ekhishini lakho noma endlini yangasese.

Ukwenza lokhu, gcwalisa usinki wakho ngamanzi afudumele. Beka ithawula phezu kwekhanda lakho (ukubamba umhwamuko) bese uncika phezu kosinki. Njengoba umusi wakha, donsela ngaphakathi ngokujulile. Qaphela ukuthi ungabusi ubuso bakho emanzini noma kusitimu.

15. Noma uthathe ishawa eshisayo

Imvula eshisayo nayo ingahlinzeka ukukhululeka kwesikhashana ekuminyaneni ngokuncipha amafinyila. Guqula ishawa lakho libe yishisa elishisayo - kepha libe likhululekile.

Qiniseka ukuthi uvala umnyango wendlu yakho yokugezela ukuze kuhlangane umusi. Lapho nje umusi usuqoqiwe, thatha umoya omncane ukuze usule izono zakho.

16. Sebenzisa ukugeza usawoti

Kunobufakazi bokuthi u-usawoti (amanzi anosawoti) ama-rinses, kwesinye isikhathi aziwa ngokuthi ukunisela ngamakhala, angathuthukisa isiminyaminya kanye nezimpawu ezihlobene.

Imbiza ye-neti yisiqukathi esincane esisetshenziswa nesisombululo samanzi anosawoti ukugeza amafinyila emakhaleni nasezonweni. Amanye ama-rinses anosawoti asebenzisa imijovo yesigaxa segilobhu, akhame amabhodlela, noma izinto ezisebenza ngebhethri ezidonsa amanzi ngamakhala.

Thenga imbiza ye-neti manje.

Lapho uhlanza usawoti, kubalulekile ukusebenzisa kuphela amanzi acolisisiwe. Ungabilisa futhi amanzi bese uvumela ukuthi aphole ekamelweni lokushisa. Hlala ulandela imiyalo enikeziwe.

17. Sebenzisa i-corticosteroid nasal spray

ICorticosteroids uhlobo lomuthi olwehlisa ukuvuvukala. Izifutho ze-Corticosteroid nasal (ezibizwa nangokuthi i-intranasal corticosteroid sprays) zisetshenziselwa ukwelapha ukuminyana okuhlobene nokuvuvukala, ikhala eligobayo nokuthimula.

Ziphakathi kweminye yemithi yezimpawu zamakhala, ezinemiphumela emibi engabandakanya ukoma nokuphuma kwamakhala. Ayatholakala ngaphezu kwekhawunta.

Okufanele ukwenze ngaphambi kokulala

Ngaphambi kokulala, thatha izinyathelo zokukhuthaza ukuphumula futhi wenze indawo yakho yokulala ibe ntofontofo. Imithi, imichilo yamakhala, kanye nesifuba kungasiza ngezimpawu zakho.

18. Thatha i-antihistamine

I-Histamine iyi-hormone ebamba iqhaza elibalulekile ekuphendukeni komzimba. Ama-antihistamine avimba imiphumela ye-histamine, ukuthimula, ukuminyana, nezinye izimpawu zokungezwani komzimba.

Iningi lezitolo zezidakamizwa lithengisa ama-antihistamine. Ukozela kungohlobo oluthile lwama-antihistamine, ngakho-ke lawa athathwa kahle ngaphambi kwezikhathi zokuphumula. Uma ukhathazekile ngemiphumela emibi, khuluma nosokhemisi wakho.

19. Sabalalisa uwoyela obalulekile egumbini lakho lokulala

Amafutha abalulekile angasiza ekuthuthukiseni isiminyaminya sesono, kepha azikho izifundo ezanele ezinokwethenjelwa ukwazi ngokuqinisekile.

Kutholakale ukuthi uwoyela wesihlahla setiye unezinto ezilwa nokuvuvukala namagciwane, okukhombisa ukuthi kungasiza ngokucinana kwamakhala.

Olunye ucwaningo luphenye imiphumela yengxenye eyinhloko kawoyela kagamthilini, obizwa nge- “1,8-cineole.” Ukuthatha i-cineole ngefomu le-capsule kutholakale kuthuthukisa izimpawu zesinus.

Uwoyela wePeppermint uqukethe i-menthol, engenza uzizwe sengathi kulula ukuphefumula.

Ungasebenzisa okokuhambisa ukusabalalisa amafutha abalulekile egumbini lakho lokulala.

20. Sebenzisa umswakama egumbini lakho lokulala

Ama-humidifiers engeza umswakama (kanti amanye futhi afaka nokushisa) emoyeni.Yize bengakhombisanga izinzuzo ezihambisanayo ekwelapheni izimpawu ezibandayo, bangenza kube lula ukuphefumula.

Umoya omile ungacasula umphimbo namaphaseji emakhaleni. Uma umoya ekamelweni lakho lomile kakhulu, i-humidifier ingasiza. Uzodinga ukuyihlanza njalo ukuze ugweme amagciwane nokukhula kwesikhunta.

21. Gcina ikamelo lakho lokulala lipholile futhi limnyama

Uma ugula, izinto ezincane zingakuvimba ekutholeni ubuthongo obudingeka kakhulu. Isibonelo, ungazizwa uzwela kakhulu ekushintsheni kokukhanya noma ukushisa.

Gcina izinga lokushisa egumbini lakho lokulala lipholile bese ukhetha amakhava alula. Sebenzisa amakhethini okucima ugesi ukuqinisekisa ukuthi ukukhanya kwangaphandle akuthinti ukulala kwakho.

22. Faka umucu wamakhala

Imichilo yamakhala isiza ukuvula imigwaqo yamakhala ukuze kuthuthukiswe ukuphefumula. Zingaphinde zithuthukise ukuphefumula lapho ikhala livinjiwe ngenxa yokuminyana.

Ungathenga imichilo yamakhala emakhemisi amaningi. Landela imiyalo esephakeji ukufaka umucu wamakhala ekhaleni lakho ngesikhathi sokulala.

23. Faka umuthi obalulekile wesifuba samafutha

Amafutha abalulekile acatshangwa ukuthi asiza ukuthuthukisa izimpawu ezibandayo futhi athuthukise ukulala. Yize kungekho lucwaningo oluningi ngokusebenza kwazo, ngokuvamile ziphephile.

Ungasebenzisa amafutha abalulekile ukwenza isifuba sakho siqu. I-Eucalyptus, i-peppermint, futhi ziyizibonelo ezimbalwa zamafutha abalulekile okukholakala ukuthi anezindawo zokulwa namakhaza. Qiniseka ukuthi unciphisa ukuxuba kwakho uwoyela obalulekile namafutha othwala ukuvimbela ukucasuka kwesikhumba.

24. Faka umuthi wesifuba se-menthol

Isifuba esithengisa noma i-vapor rubs sisetshenziswa entanyeni nasesifubeni. Zivame ukuqukethe i-menthol, i-camphor, kanye / noma uwoyela ka-eucalyptus. Isifuba asihlikihli izimpawu zamakhala, kepha ziyalala kwakho.

25. Phakamisa ikhanda ukuze uhlale uphakeme

Ukulala uphakamise ikhanda kungasiza ukukhipha amafinyila futhi unciphise ingcindezi yesono. Beka ngomhlane bese usebenzisa umcamelo owengeziwe ukuphakamisa ikhanda lakho.

Lapho uzobona udokotela wakho

Impumulo ejiyile ngokuvamile ayiyona imbangela ye-alamu. Ngokuvamile kubangelwa ukungezwani komzimba ngezikhathi ezithile zonyaka noma ukuqubuka kwesikhashana komkhuhlane ovamile, umkhuhlane kanye ne-sinusitis.

Yize abantu abaningi belapha ikhala eligcwele ekhaya, amaqembu athile kufanele abonane nodokotela wabo ukuze ahlolwe. Lokhu kufaka:

• izinsana
• abadala abaneminyaka engama-65 nangaphezulu
• abantu abanamasosha omzimba ayekethisiwe

Ngisho noma ungekho kwelinye lala maqembu, kufanele ubone udokotela wakho uma izimpawu zakho zihlala isikhathi esingaphezu kwesonto noma ziqhubeka ziba zimbi kakhulu.

Kufanele futhi ubone udokotela wakho uma uhlangabezana:

• ukuphefumula kanzima
• umkhuhlane omkhulu
• ukuphuma kwamakhala okuphuzi noma okuluhlaza okunobuhlungu besono noma imfiva
• ukuphuma kwegazi okufana negazi noma ubomvu