Ulawulo lweentlungu kunye nokulimalaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 5 min

Ngaba uyawatshixiza amazinyo akho xa ulele? Masithethe ngeBruxism!

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:50:43.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngaba nawe unesihlungu semihlathi kusasa? Okanye uphathwa yintloko ngaphandle kwesizathu esicacileyo xa usuku luqala? Ngaba umntu ohlala naye, mhlawumbi iqabane lakho, ukuxelela ukuba utshixiza amazinyo ebusuku xa ulele? Ukuba ezi zinto ziqhelekile kuwe, usenokuba nesifo esibizwa ngokuba yiBruxism kwisayensi yezonyango. Ungakhathazeki, le yinto abantu abaninzi abanayo. Masithethe ngayo namhlanje.

Ngamafutshane, yintoni iBruxism?

I-Bruxism kukungazi, okanye ngokuthe ngqo, i-subconscious, ukuqina kwamazinyo, ukutshixiza amazinyo, okanye ukutshixiza amazinyo kunye. Oku kungenzeka ngelixa uvukile, okanye kunokwenzeka xa ungazi, ulele ubuthongo obunzulu.

Cinga ngayo, sonke siyatshixiza amazinyo ethu ngaxa lithile ebomini bethu, ingakumbi xa siphantsi koxinzelelo olukhulu. Kuqhelekile. Kodwa ukuba lo mkhwa uyenzeka rhoqo kwaye uyaqhubeka, unokubeka uxinzelelo olukhulu emazinyweni nasemhlathini wakho. Ekuhambeni kwexesha, oku kunokukhokelela ekulimaleni kwamazinyo, iintloko ezibuhlungu, kunye nezinye iingxaki ezifana neentlungu zomhlathi.

Nangona le meko inokwenzeka nakubani na ubudala, ixhaphake kakhulu kubantwana abancinci nakubantu abadala abancinci. Ekubeni idla ngokuvela xa ulele, kunzima ukutsho ukuba bangaphi abantu abanale meko.

Ziziphi iimpawu zeBruxism?

Ukuba utshixiza amazinyo akho rhoqo, usenokuba nazo ezi mpawu. Jonga ukuba unayo na enye okanye ezingaphezulu kwezi mpawu.

Uphawu	Ingcaciso elula ngayo
Intloko ebuhlungu kunye nentlungu yobuso	Intloko ebuhlungu kakhulu, ingakumbi xa uvuka kusasa, okanye intlungu ebusweni okanye ezidleleni.
Intlungu yendlebe	Kuvakala ngathi yintlungu evela ngaphakathi endlebeni, ngaphandle kwesifo sendlebe.
Intlungu yemisipha yomhlathi	Izihlunu kumacala omabini omhlathi ziyabuhlungu xa zichukunyiswa, okanye umhlathi uzive udiniwe.
Ukuva iingxolo ezindlebeni (i-Tinnitus)	Ukuva isandi "esikhalayo" ngaphakathi ezindlebeni.
Intlungu ngexesha lokutya	Kunzima ukutya kakuhle kuba umhlathi wakho uyabuhlungu xa uhlafuna ukutya.
Ubunzima bokuvula nokuvala umlomo	Isandi esithi "cofa" senziwa xa uvula umlomo wakho ngokubanzi, okanye uvakala ngathi uyabhajwa.

Kukho iintlobo ezimbini eziphambili ze-bruxism:

Oku kugaywa kwamazinyo kunokwahlulwahlulwa zibe ziintlobo ezimbini eziphambili, kuxhomekeke kwindlela okwenzeka ngayo xa uvukile kwaye xa ulele.

1. Ukuvuka kweBruxism

Oku kwenzeka xa usebenza emini, xa ucinga ngento ethile. Oku kwenzeka rhoqo xa uziva uxhalabile, unomsindo, okanye uxinezelekile. Kwakhona, xa ucinga ngento ethile nzulu kakhulu, oko kukuthi, xa ugxile kakhulu, ungaqinisa amazinyo akho ungaqondi. Into elungileyo ngale nto kukuba ukuba unokukuqaphela oku, ukuqaphele, kwaye ufumane iindlela zokulawula uxinzelelo lwakho, usenokungadingi unyango olukhulu.

2. Ukungakwazi ukulala kakuhle

Oku kuyingozi kancinci. Kuba kwenzeka ngaphandle kolawulo lwakho, ngexesha lokulala kwakho. Awuqondi nokuba oko, kwaye umonakalo onokuyenza emazinyweni nasemhlathini wakho mkhulu kakhulu. Abantu abatshixiza amazinyo abo ebuthongweni badla ngokufuna unyango lokulawula iziphumo.

Kutheni sifumana iBruxism? Zithini izizathu?

Enyanisweni, noogqirha abanakukwazi ukusho ngqo ukuba kutheni abanye abantu betshixiza amazinyo ngelixa abanye bengatshixi. Akukho sizathu sinye soku. Kodwa kukho izinto ezininzi ezinobungozi ezinokuchaphazela oku.

Uxinzelelo kunye nokuxhalaba: Uxinzelelo luxhaphake kakhulu kubomi banamhlanje obuxakekileyo. Izinto ezifana neemviwo, iingxaki zomsebenzi, kunye neengxaki zentsapho zinokubangela ukuba sitshixize amazinyo ebusuku singazi nokuba sithini. Kwakhona, abantu abaneengxaki zempilo yengqondo ezifana neMajor Depression Disorder (MDD) okanye iGeneralized Anxiety Disorder (GAD) basengozini enkulu.
Imikhwa yokuphila: Uphando lufumanise ukuba abantu abatshayayo, abasela utywala, nabasela iikomityi zekofu ezingaphezu kwezi-6 ngosuku basengozini ephindwe kabini yesi sifo kunabanye.
Amayeza athile: Amanye amayeza okugula ngengqondo, ingakumbi lawo akwiklasi eyaziwa ngokuba yiSelective Serotonin Reuptake Inhibitors (SSRIs), anokubangela ukugaywa kwamazinyo njengesiphumo esibi.

Kubalulekile: Ukuba usebenzisa naliphi na kula mayeza, thetha nogqirha wakho ngale nto. Ungaze uyeke ukuthatha amayeza akho ngaphandle kokubuza ugqirha wakho kuqala!

I-Sleep Apnea: I-Sleep Apnea yimeko apho ukuphefumla kuyeka okwethutyana ngexesha lokulala. Kufunyenwe ukuba kukho unxibelelwano phakathi kwesi sifo nokugaywa kwamazinyo. Nangona kunjalo, uphando lusaqhubeka ukuze kuchongwe ukuba i-sleep apnea ibangela i-bruxism okanye i-bruxism ibangela i-sleep apnea.

Zeziphi iingxaki ezinokwenzeka ukuba azinyangwa?

Ukuba oku kuyaqhubeka kwaye akunyangwa, iingxaki ezinje ngezi:

Ukonakala kwamazinyo: Oku kunokuquka izinto ezifana nokuguguleka kwamazinyo, ukuqhuma kwamazinyo, kunye nokukhululeka kwamazinyo.
Iingxaki zeLungu lemihlathi: Ilungu lethu lemihlathi libizwa ngokuba yi-"Temporomandibular Joint - TMJ". Ukubambelela rhoqo kwamazinyo kunokonakalisa eli lungu kwaye kubangele iintlungu.
Iingxaki zokulala: Ubuthongo bunokuphazamiseka kwaye ungaziva udiniwe imini yonke.
Intlungu yobuso: Uxinzelelo kwimisipha yomhlathi lunokubangela intlungu enzulu yobuso.

Ugqirha uyibona njani le nto?

Idla ngokuxilongwa ngugqirha kuqala, ingakumbi ugqirha wamazinyo . Baza kuhlola amazinyo akho, bajonge indlela agugile ngayo, baze bakubuze ngeempawu zakho ukuze babone ukuba unawo na.

Kodwa ngamanye amaxesha, ukuqinisekisa ukuba kwenzeka ntoni kanye nokuba kuyingozi kangakanani, unokucelwa ukuba wenze 'uphando lokulala' (iPolysomnography). Oku kuquka ukuhlala ubusuku bonke kwiziko lokulala esibhedlele kwaye ujonge ukusebenza kwengqondo yakho, ukuphefumla, kunye nokuhamba kwemihlathi ngelixa ulele.

Ziziphi iindlela zonyango lwe-bruxism?

Ukuba une-bruxism encinci kakhulu, oko kuthetha ukuba utshixiza amazinyo akho ngamaxesha athile kuphela, usenokungadingi naluphi na unyango olukhulu. Nangona kunjalo, kwiimeko ezinzima, ugqirha wakho unokucebisa olu hlobo lonyango.

Indlela yonyango	Kwenzeka ntoni kuyo?
Izikhuseli zomlomo	Ugqirha wamazinyo uza kwenza isigqubuthelo seplastiki esikhethekileyo esifanela amazinyo akho. Xa ulala naso ebusuku, siyawavimba amazinyo akho ukuba angagayi kunye kwaye sinciphise uxinzelelo emhlathini wakho.
Iindlela zokunciphisa uxinzelelo	Ulawulo loxinzelelo lunokufezekiswa ngokucamngca, ukuzilolonga, kunye nonyango lwengqondo, ngakumbi i-Cognitive Behavioral Therapy (CBT) . Oku kunokunciphisa kakhulu i-bruxism.
Utshintsho kwindlela yokuphila	Ukunciphisa ukusela kwakho ikofu notywala, kunye nokuyeka ukutshaya ukuba wenza njalo, kunokunceda ekunciphiseni ukutshixiza kwamazinyo kwaye kukuncede ulale kakuhle.
Amayeza	Ugqirha wakho unokucebisa ukuba uthathe isithambisi sokukhulula imisipha ngaphambi kokuba ulale, kodwa esi sixhobo sidla ngokusetyenziswa ixesha elifutshane.
Iinaliti zetyhefu yeBotulinum	Kwiimeko ezinzima ngakumbi, inaliti yeBotox® kwimisipha yomhlathi inokwenziwa. Oku kuyayiphumza okwethutyana imisipha kwaye kunciphisa iintlungu. Nangona kunjalo, inaliti kufuneka iphindwe rhoqo kwiinyanga ezi-3-4 ukuze kugcinwe iziphumo.

Ndifanele ndimbone nini ugqirha?

Ukuba unezinye zeempawu ezikhankanyiweyo apha ngasentla (ezifana neentloko ezibuhlungu kunye neentlungu zomhlathi), ukuba ziyaqhubeka, ukuba ziya zisiba mandundu, okanye ukuba uqaphela ukuba amazinyo akho agugile, ngokuqinisekileyo kuya kufuneka ubone ugqirha, ingakumbi ugqirha wamazinyo.

Mhlawumbi oku kungenxa yoxinzelelo oluthatha ixesha elide. Kwimeko enjalo, ungafumana isisombululo sexeshana. Okanye ungadinga into efana nesithinteli somlomo kwixesha elide. Nangona kunjalo, ugqirha anokukunceda.

Umyalezo Wokuya Ekhaya

I-Bruxism kukutshixiza amazinyo ungacinganga. Idla ngokunxulunyaniswa noxinzelelo.

Intloko ebuhlungu ekuseni, iintlungu zomhlathi nezobuso, kunye neentlungu zamazinyo zezona mpawu ziphambili.

Ukutshixiza amazinyo ngelixa ulele (Sleep Bruxism) kunokuba yingozi ngakumbi kumazinyo akho nasemihlathini kunaxa uvukile.

Iindlela eziphambili zonyango kukusebenzisa isithinteli somlomo, ukulawula uxinzelelo, kunye nokutshintsha imikhwa yendlela yokuphila.

Ukuba iimpawu ziyaqhubeka, ungazityesheli kwaye ngokuqinisekileyo bonana nogqirha. Uza kukunika isisombululo esifanelekileyo.

Ukugquma amazinyo ngesiSinhala, ukugquma amazinyo, ukugquma amazinyo ebuthongweni, iintlungu zemihlathi, intloko ebuhlungu, ukugquma amazinyo, uxinzelelo kunye nokugquma amazinyo

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