Izindlela zemvelo ezi-3 zokulwa nokuphefumula ubuthongo nokulala kangcono

-Delile

• 1.Ukubeka ibhola lethenisi kuma-pajamas
• 2. Ungaphuzi amaphilisi okulala
• 3. Ukwehla kwesisindo futhi uhlale ngaphakathi kwesisindo esifanele

I-apnea yokulala kufanele ihlolwe njalo nguchwepheshe wokulala, ukuqala ukwelashwa okufanele kakhulu futhi kugweme izimpawu eziya ziba zimbi. Kodwa-ke, lapho i-apnea imnene noma ilinde ukuqokwa kukadokotela, kunezeluleko ezithile ezilula neziphumelelayo ezingazanywa.

I-apnea yokulala ukuphazamiseka lapho umuntu eyeka ukuphefumula isikhashana ngenkathi elele, bese evuka kungekudala ngemuva kwalokho ukwenza ukujwayelekile ukuphefumula. Lokhu kudala ukuthi umuntu avuke kaningi phakathi kobusuku ngaphandle kokulala ubuyiselwe futhi uhlala ekhathele ngosuku olulandelayo.

1.Ukubeka ibhola lethenisi kuma-pajamas

Izimo eziningi zokuphefumula ubuthongo zenzeka lapho ulele ngomhlane, njengoba izakhiwo ezingemuva komqala nolimi lwakho zingavimbela umphimbo wakho futhi kwenze kube nzima ukuba kudlule umoya. Ngakho-ke, isixazululo esihle ukunamathela ibhola lethenisi ngemuva kwama-pajamas akho, ukuyivimba ukuthi ingaphenduki futhi ilele ngomhlane ngenkathi ilele.

2. Ungaphuzi amaphilisi okulala

Ngenkathi kungabonakala njengenketho enhle ukuthatha amaphilisi okulala ukuze uthuthukise ukulala ezimeni zokuphefumula kokulala, lokhu akusebenzi ngaso sonke isikhathi. Lokhu kungenxa yokuthi amaphilisi okulala athinta uhlelo oluphakathi lwezinzwa, avumela ukukhululeka okukhulu kwezakhiwo zomzimba, ezingathiya ukudlula komoya futhi lokhu kugcine sekubi izimpawu zempumuzo.

3. Ukwehla kwesisindo futhi uhlale ngaphakathi kwesisindo esifanele

Ukwehla kwesisindo kungenye yezinyathelo ezibaluleke kakhulu kulabo abakhuluphele ngokweqile futhi abane-apnea yokulala, okubhekwa njengendlela yokwelapha le nkinga.

Ngakho-ke, ngokuncipha kwesisindo somzimba nevolumu, kungenzeka ukunciphisa isisindo nengcindezi ezindleleni zomoya, okuvumela isikhala esithe xaxa somoya ukuba sidlule, kunciphise umuzwa wokuphefumula omfishane nokuhoshozela.

Ngaphezu kwalokho, ngokocwaningo olwenziwe muva nje ePennsylvania, ukwehlisa isisindo kuyasiza nasekulahlekelweni kwamafutha olimini, okusiza ukudlula komoya, kuvimbele ukuphefumula lapho ulele.

Yazi izindlela eziyinhloko zokwelapha i-apnea yokulala.