Ngaba unengxaki yokulala kwakho? Masithethe ngesifundo sokulala (Sleep Study / Polysomnography)!

Ngaba ngamanye amaxesha unengxaki yokulala ebusuku uze uvuke udiniwe kusasa? Okanye ngaba kukho umntu ekhayeni lakho okhala ngokurhona okukhulu okanye ukuphefumla kancinci? Ukuba unayo nayiphi na kwezi ngxaki, ugqirha angacebisa ukuba wenze "uphando lokulala." Makhe sithethe ngale nto ngendlela elula onokuyiqonda.

Yintoni le nto yokufunda ukulala?

Ngamafutshane, uphando lokulala luvavanyo lokuxilonga olujonga indlela ezisebenza ngayo iinkqubo ezahlukeneyo zomzimba wakho ngelixa ulele. Igama elisemthethweni lale nto ngoogqirha yi -polysomnogram . Ligama elide, akunjalo? Kodwa konke malunga nokuqonda ngcono ukulala kwakho. Kolu vavanyo, unezinzwa ezincinci ezimbalwa ezinamathele emzimbeni wakho. Ezi zirekhoda izinto ezifana nesantya sentliziyo yakho, umsebenzi wobuchopho, kunye nokuphefumla kulo lonke ixesha lokulala kwakho. Oku kuvumela oogqirha ukuba bafumane umfanekiso ocacileyo womgangatho wokulala kwakho.

Kufuneka nini uphando lokulala?

Olu lukwaluhlobo lovavanyo lokuxilonga. Oko kukuthi, oogqirha balusebenzisa ukufumanisa ukuba yintoni kanye kanye ingxaki yempilo onayo, okanye ukuqinisekisa ukuba awunayo. Rhoqo, olu vavanyo luyacetyiswa ukuba uneempawu ezichaphazela ubuthongo bakho, ukufumanisa indlela yokunyanga le meko, okanye ukubona ukuba unyango luyasebenza na. Ezi zidla ngokuba ziimeko ezichaphazela okanye eziphazamisana nokusebenza kwengqondo yakho, inkqubo yemithambo-luvo, ukuphefumla, okanye ukusebenza kwentliziyo.

Uphononongo lokulala lunokunceda ekuxilongeni iimeko ezifana nezi:

• I-Apnea Yokulala (I-Apnea Yokulala - Ethintelayo Nephakathi)
• I-Narcolepsy (ukuqala ngequbuliso kokulala kakhulu)
• Ingxaki Yokushukuma Kwamalungu Ngamaxesha Athile, kuquka ne-Restless Legs Syndrome
• Ukungalali
• Ezinye iintlobo zesifo sokuxhuzula kunye nesifo sokuwa
• Uloyiko lwasebusuku / Uloyiko lokulala
• Uhlaselo loloyiko lwasebusuku
• Ukuhambahamba okanye ezinye iingxaki ezinxulumene nokuziphatha kokulala
• Ukukhubazeka kokulala
• Ezinye iingxaki zokulala (i-Parasomnias kunye neengxaki zokulala eziphazamisayo)

Luqhutywa nini uphando lokulala?

Uninzi lwexesha, olu vavanyo lwenziwa xa ulele. Uninzi lwethu silala ebusuku. Yiyo loo nto iilabhoratri zokulala zihlala zenza izifundo zokulala ebusuku.Nangona kunjalo, ukuba abo basebenza ebusuku, oko kukuthi, abo balala emini, banqwenela ukwenza olu vavanyo, kunokwenzeka ukuba balwenze emini.

Zixhaphake kangakanani ezi zifundo zokulala?

Ezi ziimvavanyo ezixhaphakileyo ngokwenene. Umzekelo, ngo-2014, kwenziwa izifundo zokulala ezingaphezu kwama-800,000 phantsi kweMedicare eMelika kuphela. Oko kuthetha ukuba, ungacinga ukuba eli nani liphezulu kangakanani xa zonke ezinye zidityaniswa. Olu vavanyo ngoku luthandwa kakhulu naseSri Lanka.

Ngubani owenza olu phononongo lokulala?

Iingcali zempilo ezininzi zibandakanyeka kolu vavanyo. Abo benza olu vavanyo baquka iingcali zonyango, iingcali zobuchwepheshe, abancedisi, kunye nabahlengikazi (abahlengikazi ababhalisiweyo kunye noogqirha abangoomongikazi).

Emva kokuba ufumane iziphumo zovavanyo lwakho, ingcali (njengengcali yezifo zamaphaphu okanye ingcali yezonyango zokulala) iya kuhlola iziphumo zovavanyo ukuze ibone ukuba kukho naziphi na iingxaki. Ngamanye amaxesha ingcali yezifo zengqondo okanye ugqirha wosapho lwakho unokuba negalelo ekufundeni okungakumbi ngembali yakho yezonyango. Nje ukuba iziphumo zifike, aba gqirha baya kusebenzisana ukukunika unyango olungcono.

Uvavanyo lwe-apnea yokulala ekhaya

Kukho umahluko omncinci phakathi kovavanyo lwe-sleep apnea olwenziwa ekhaya kunye ne-polysomnography eyenziwa kwiziko lokulala. Uvavanyo lwasekhaya alusebenzisi zonke izinzwa ezisetyenziswa kuphononongo olupheleleyo lokulala. Umzekelo, izinzwa ezilinganisa umsebenzi wamaza obuchopho, intshukumo yamehlo, okanye umsebenzi wombane wentliziyo zisenokungabandakanywa kuvavanyo lwasekhaya.

Uvavanyo oluqhelekileyo lwasekhaya lolo lulinganisa ukuphefumla ngempumlo okanye ngomlomo kunye nokuhamba kwemisipha esifubeni nasesiswini ebandakanyeka ekuphefumleni. Olu vavanyo ludla ngokusetyenziswa xa ugqirha ekrokrela kakhulu ukuba kukho i-sleep apnea, okanye kuvavanyo lokulandelela ukuze kubonwe ukuba i-sleep apnea iphucukile na emva kotyando okanye ukwehla kobunzima.

Isifundo sokulala sisebenza njani?

Umgangatho wokulala kwakho uxhomekeke kwizinto ezininzi, yiyo loo nto olu vavanyo lusebenzisa iintlobo ezahlukeneyo zeesensa. Ekubeni isensa nganye ijonga inkqubo okanye inkqubo ethile emzimbeni, oogqirha banokwenza uhlalutyo olunzulu lokulala kwakho. Oku kunokuba luncedo olukhulu ekuchongeni ngokuchanekileyo ezinye iimeko ezinxulumene nokulala.

Kwisifundo sokulala, kusetyenziswa izixhobo zokubona kunye neendlela zokubeka esweni ezifana nezi:

• I-Electroencephalography (EEG):Ezi sensor zigqunywe ngejeli enamathelayo nehambisa umbane. Le jeli inceda ezi sensor zinamathele entlokweni yakho. Ziyayibona kwaye zirekhode umsebenzi wombane wengqondo yakho, obizwa ngokuba ngamaza obuchopho , ngelixa ulele. Iindidi ezahlukeneyo zamaza zenzeka ngexesha lamanqanaba ahlukeneyo okulala. Oku kubalulekile ekuxilongeni iingxaki zokulala.
• I-Electrocardiography (EKG okanye i-ECG): Ngexesha lokufunda ubuthongo, kufakwa isensa enye ye-EKG esifubeni sakho ukulinganisa umsebenzi wombane wentliziyo yakho. Ngokujonga umsebenzi wentliziyo yakho, ugqirha unokubona ukuba kukho naziphi na iingxaki ngesingqisho sentliziyo yakho okanye inkqubo yombane yangaphakathi.
• I-Electromyogram (EMG): Ezi sensors zifakwa eluswini, ngokuqhelekileyo ebusweni okanye emlenzeni. Zisetyenziselwa ukujonga intshukumo yezihlunu. Ngokungafaniyo novavanyo lwe-EMG oluqhelekileyo, ezi sensors zisetyenziselwa ukujonga kuphela kwaye azivuseleli izihlunu.
• I-Electro-oculography (EOG): Kolu vavanyo, ii-sensors ezincinci zincamathiselwe kulusu olujikeleze amehlo akho. Ezi sensors zibona umsebenzi wamehlo. Kwisifundo sokulala, ii-sensors ezine ezinjalo zincamathiselwe, ezimbini zijikeleze iliso ngalinye.
• Izinzwa zokuphefumla: Oku kuquka izinzwa ezibona indlela umoya ohamba ngayo emlonyeni nasempumlweni.
• Ibhanti ye-Respiratory Inductive Plethysmography (RIP): Ibhanti ye-RIP sisixhobo esibona ukwanda kwesifuba sakho nesisu xa uphefumla.
• I-Pulse Oximeter: Le yinzwa encinci, enamathelayo oyincamathisela kwincam yomnwe wakho wokukhomba. Ilinganisa izinga lokubetha kwentliziyo yakho kunye nenqanaba leoksijini egazini lakho.
• Ukubeka iliso kwividiyo nakwisandi: Oku kuvumela abasebenzi beziko lokulala kunye noogqirha ukuba babone kwaye beve okwenzekayo ngelixa ulele. Oogqirha basebenzisa oku ukuba bafumana ukufundwa okungaqhelekanga okanye malunga nokufundwa okuvela kwizinzwa ezikhankanyiweyo apha ngasentla. Kwakhona, ngenxa yokuba ezi rekhodi zihambelana nedatha yesinzwa, ugqirha ozama ukutolika ukufundwa kwesinzwa unokubona kwaye eve okwenzekayo ngaxeshanye.

Yintoni onokuyilindela ngaphambi kokuba wenze uphando lokulala? Ungazilungiselela njani?

Ingcali yezifo zamaphaphu okanye amayeza okulala idla ngokucebisa ukuba wenze uphando ngokulala ngokusekelwe kwiimpawu zakho kunye nembali yakho yezonyango. Nje ukuba benze ingcebiso, banokukunika iindlela zokukhetha iilabhoratri zokulala kwindawo okuyo, kwaye banokukunceda ubhukishe idinga ngqo nomnye.

Uphononongo lwakho lokulala luza kucwangciswa ngokusekelwe kwimikhwa yakho yokulala eqhelekileyo, izinto ozikhethayo, ishedyuli, kunye neemeko. Oogqirha badla ngokucebisa ukuba ucwangcise uvavanyo lwakho ngexesha oza kulala ngalo. La maziko ovavanyo ayafumaneka kubantu abalala ebusuku, kunye nabo basebenza ebusuku baze balale emini.

Xa ulungiselela isifundo sokulala, kufuneka unxibe ngokungathi ulala ubusuku bonke , uhlambe kwaye uzicoce njengoko ubuya kwenza xa uvavanywa. Nangona iinkqubo kunye nezibonelelo zahlukile ngokweziko lokulala, ngokuqhelekileyo kuyinto entle ukukhumbula ezi zinto:

• Landela imiyalelo kagqirha wakho malunga nokuhlamba kunye nokucoca. Kucetyiswa ukuba uhlambe okanye uhlambe umzimba wakho ngaphambi kovavanyo. Nangona kunjalo, kuphephe ukusebenzisa iikhrimu, iiloshini, okanye iimveliso zokhathalelo lweenwele emva koko. Kungcono ukuba nolusu olucocekileyo, olungenazo naziphi na izinto zokuthambisa. Oku kuya kunceda iisensa ezisetyenziswa kwisifundo sokulala zinamathele kakuhle kwaye zithole ukufundwa okucacileyo. Kwakhona, ijeli yeenwele okanye ispray yeenwele inokwenza kube nzima ukuba ijeli enamathelayo kwiisensa ze-EEG inamathele entlokweni yakho. Kufuneka uphephe ukusebenzisa ipolishi yeenzipho okanye iinzipho zobuxoki , njengoko zinokuchaphazela ukufundwa kwe-pulse oximeter.
• Pakisha ngokungathi ulala ehotele. Zisa ibrashi yamazinyo, iipijama okanye iimpahla zokulala, iimpahla oza kuzinxiba kusasa emva kovavanyo, kunye nazo naziphi na ezinye izinto zococeko okanye zokhathalelo lomntu onokuzifuna. Ukuba unemibuzo malunga nezinye izinto onokuzifuna, ungabuza abasebenzi beziko lokulala okanye ugqirha wakho ngolwazi oluthe kratya kunye nesikhokelo. Ukuba unxiba izinto zokuthambisa, kukwangumbono olungileyo ukuzisa into yokususa izinto zokuthambisa.
• Qhubeka usela amayeza akho njengesiqhelo de ugqirha wakho akuxelele ngenye indlela. Ugqirha wakho uza kukwazisa ukuba zeziphi amayeza omele uqhubeke uwasela kunye nawaphi omele uyeke okwethutyana ngaphambi kokuba ufunde ukulala. Ukuba unemibuzo malunga noku, qiniseka ukuba uthetha nogqirha wakho. Amanye amayeza anokuba nemiphumo emibi okanye eyingozi ukuba uyeka ukuwasela ngequbuliso. Ungaziphepha ezi zinto ngokuthetha nogqirha wakho.
• Xelela ugqirha wakho ukuba unayo nayiphi na i-allergies yesikhumba. Ezinye izincamathelisi ezisetyenziselwa ukuncamathisela ii-sensors ngexesha lovavanyo lokulala zinokubangela ukurhawuzelelwa kwesikhumba okanye i-allergies. Ukuba uyazi ngezi allergies kwangaphambili, ugqirha wakho unokufumana ezinye iindlela ezingayi kubangela i-reaction.

Yintoni onokuyilindela ngosuku lokufunda ukulala?

Ngaphandle kokuba ugqirha wakho ekucebisa ngenye indlela, qhubeka nomsebenzi wakho wesiqhelo ngomhla wovavanyo. Nangona kunjalo, khumbula ezi zinto zilandelayo:

• Ziphephe i-caffeine kunye notywala ubuncinane iiyure ezisibhozo ngaphambi kokuba wenze uphando lokulala. Zombini ezi zinto zinokuphazamisa indlela yakho yokulala eqhelekileyo kwaye zichaphazele iziphumo zovavanyo.
• Musa ukulala emini. Ukuba ulala emini, unokuba nobunzima bokulala ngexesha lesifundo sokulala.
• Namathela kwimisebenzi yakho yemihla ngemihla kangangoko unako. Okukhona ulala ngokwemvelo ngexesha lovavanyo lokulala, kokukhona ugqirha enokutolika ngokuchanekileyo iziphumo, axilonge imeko yakho, aze akunyange ngokufanelekileyo.

Kwenzeka ntoni ngexesha lesifundo sokulala?

Wakufika kwindawo yovavanyo, iingcali zempilo ezijongene novavanyo ziya kukusa kwigumbi oza kulala kulo. Apho, emva kokuba utshintshe iimpahla zakho zokulala, abasebenzi baya kuqala inkqubo yokuncamathisela ii-sensors kwiindawo ezahlukeneyo zomzimba wakho. Uninzi lwee-sensors lune-adhesive okanye kufuneka zincamathiselwe ngeteyipu (ukuba unesikhumba esibuthathaka okanye une-allergy kwii-adhesives, qiniseka ukuba uxelela abasebenzi ngaphambi kokuba baqale ukuncamathisela ii-sensors).

Emva kokuba abasebenzi befake ii-sensors, baya kukucela ukuba wenze imisebenzi embalwa emincinci ukujonga ukuba ii-sensors zisebenza kakuhle kwaye zilinganisiwe. Ezi zizinto ezilula kakhulu; njengokushukumisa amehlo akho, ukuvula nokuvala umlomo wakho, kunye nokushukumisa imilenze yakho.

Iintambo ezikwizinzwa zinde ngokwaneleyo ukuba ukwazi ukuhambahamba kakuhle ebhedini. Nangona kunjalo, ukuba ufuna ukuphuma ebhedini, kuya kufuneka ukuba ilungu labasebenzi likuncede ukususa iintambo. Musa ukuzisusa iingcingo de ilungu labasebenzi likuxelele ngqo indlela yokwenza, okanye oku kunokuchaphazela iziphumo zovavanyo.

Emva kokuba abasebenzi belinganisele izixhobo zokuvavanya, ungaphumla ngokubukela iTV okanye ukufunda incwadi ngaphambi kokuba ulale. Abantu abaninzi banengxaki yokulala ngexesha lesifundo sokulala. Oku kusenokuba kungenxa yokuba yindawo entsha, engaqhelwanga okanye kuba izixhobo zokuvavanya zinamathele emzimbeni wakho. Nangona kunjalo, oku kudla ngokungabi nampembelelo ingako kwiziphumo zovavanyo lwakho.

Ngelixa ulele, oogqirha kunye nabasebenzi abajonga uvavanyo banokuza ukukujonga kwezinye iimeko. Oku kuquka:

• Ukuba ucingo okanye isensa iyakhululeka, abasebenzi badla ngokungena, bakuvuse, baze bayilungise kwakhona.
• Ukuba ubona iimpawu zengxaki enkulu ngexesha lokufunda kwakho ulele, njengokuxhuzula okanye olunye ungxamiseko lwezonyango.

Yintoni onokuyilindela emva kokufunda ukulala?

Xa uvuka kusasa, abasebenzi beziko lokulala baya kuza bakuncede ususe zonke izinzwa. Emva koko, ungatshintsha impahla yakho yasemini uze uphume kwiziko lokulala.

Zithini iingozi kunye nemiphumo emibi yokufunda ukulala?

Iziphumo ebezingalindelekanga okanye iingxaki ezivela kolu vavanyo aziqhelekanga. Esona siphumo siqhelekileyo kukuqhambuka kwesikhumba okanye ukusabela kwiiglu/iiteyiphu ezisetyenziselwa ukuncamathisela iisensa. Esinye isiphumo esiqhelekileyo kukuba abantu banokungakwazi ukulala kakuhle okanye bahlale belele ixesha elide njengoko beqhele ukwenza kuba bekwindawo abangayaziyo.

Ezinye iingxaki zinokwenzeka, kodwa aziqhelekanga kwaye ziyahluka kumntu nomntu. Ugqirha wakho ngumntu ofanelekileyo ukukuxelela into omawuyilindele ngokwemeko yakho.

Zinjani iziphumo? Zisixelela ntoni ezo ziphumo?

Emva kophando lokulala, ugqirha uza kuhlola aze atolike idatha. Loo ngcaciso yobungcali ibaluleke kakhulu. Kuba uphando lokulala luqokelela iintlobo ezininzi ezahlukeneyo zedatha malunga nendlela olala ngayo. Kuthatha iminyaka yemfundo, uqeqesho, kunye namava ukuze ufumane umfanekiso opheleleyo wedatha yokulala yomntu. Nje ukuba ugqirha ayiqonde idatha, unokufumanisa ukuba unengxaki yezonyango aze ayixilonge.

Emva kokuba ugqirha eyiqonda idatha aze afumane isifo, uza kuthetha nawe ngento efunyenweyo (okanye into ethile) aze akucebise ngento omawuyenze ngokulandelayo. Rhoqo, kutyelelo olulandelayo, baza kuthetha nawe ngakumbi ngeziphumo zakho. Baza kuxoxa ngeendlela zonyango kunye namanyathelo alandelayo.

Ziza kwaziwa nini iziphumo zophando lokulala?

Ugqirha uza kukufowunela aze akunike iziphumo zakho emva kweentsuku ezimbalwa emva kovavanyo lwakho. Oku kunokwahluka ngokwelabhoratri, ngoko ke kungcono ukubuza ugqirha wakho ukuba ulindele nini iziphumo zakho emva kovavanyo lwakho.

Kuthatha ixesha elingakanani ukufunda ukulala?

Kwabaninzi abantu, kuthatha ubusuku obunye kuphela kwiziko lokulala (okanye okulingana nobusuku obunye kwabo benza uvavanyo emini). Iingcali kunye noogqirha ngokubanzi bacinga ukuba uvavanyo lusebenza ukuba ulala ubuncinane iiyure ezimbini (kodwa okukhona ulala ixesha elide, kokukhona ulwazi oluqokelelweyo luluncedo ngakumbi).

Abanye abantu banokufuna ukuhlala kwiziko lokulala ngaphezu kobusuku obunye. Oku kunokubangela izizathu ezahlukeneyo; ukusuka kwimeko yempilo erhanelwayo ukuya kufundo olwenziwe ngobusuku bokuqala olungachanekanga ngokwaneleyo ukuba luqondwe. Ugqirha wakho angakunika iinkcukacha ezithe vetshe malunga nokuba yintoni ecetyiswayo kuwe kunye nesizathu.

Ngaba kukho umntu oza kundijonga ngexesha lesifundo sokulala?

Izifundo zokulala zisebenzisa iikhamera ezinokukhanya okuphantsi ezinokurekhoda ividiyo kunye nesandi ekukhanyeni okuphantsi. Nangona kunjalo, abasebenzi kwiziko lokulala abakujongi lonke ixesha ulele. Iikhamera zikhona ukuze abasebenzi babone okwenzekayo ukuba bafumana ukufundwa okungaqhelekanga okanye malunga nokufundwa. Bakwarekhoda okwenzekayo. Emva koko oogqirha banokuthelekisa okurekhodiweyo nokufundwa okuvela kwiisensa. Oko kuthetha ukuba ngaphandle kokuba umntu kubasebenzi unesizathu esithile sokukujonga ngekhamera, abayi kukubukela.

Ndingavuka ndiye kwigumbi lokuhlambela ngexesha lokufunda ukulala?

Ewe, ungavuka ebusuku uye kwigumbi lokuhlambela ngexesha lokufunda ukulala. Nangona kunjalo, abasebenzi beziko lokulala baya kukuxelela ukuba ungakwenza na oku ngaphandle koncedo lwabasebenzi. Oku kuya kwahluka ngokuxhomekeke kwizixhobo zeziko lokulala, imigaqo-nkqubo, kunye nolwakhiwo lwegumbi. Ukuba ilungu labasebenzi alikakuxeleli ngale nto ngaphambi kokuba uvavanyo lwakho luqale, ungabuza ngayo.

Ngaba ndifanele ndenze uphando lokulala ndedwa?

Kwiimeko ezininzi, uphando lokulala yinto oyenza wedwa. Kwezinye iimeko, njengakubantwana okanye abantu abaneemfuno ezizodwa , umnakekeli okanye umntu omthandayo unokubakho kwiziko lokulala ngexesha lophando. Nangona kunjalo, kuya kufuneka basebenzise igumbi elahlukileyo ukuze baphephe ukuphazamisa ukufundwa kunye neziphumo zovavanyo.

Kwiimeko ezingaqhelekanga, umntu onyamekela umntu okanye umntu omthandayo unokukwazi ukuhlala kwigumbi elinye, kodwa abanakulala ebhedini enye nomntu ovavanywayo. Oku kuyahluka ngokwelabhoratri, uhlobo lovavanyo, kunye nezinye izinto, ngoko ke kungcono ukuthetha nogqirha wakho okanye abasebenzi beziko lokulala.

Ngaba isifundo sokulala sibuhlungu?

Hayi, uphando lokulala alubuhlungu konke konke. Awuyi kuva ntlungu evela kuzo naziphi na izinzwa okanye ezinye izixhobo ngexesha lovavanyo. Ezinye izinzwa ezinamathele eluswini ngeteyipu okanye iglu zisenokuziva zingakhululekanga xa uzisusa, kodwa abasebenzi banokunceda ekunciphiseni okanye ekupheliseni oku emva kokuba uvavanyo luphelile.

Uphononongo lokulala luvavanyo oluqhelekileyo lokuxilonga olunokunceda ekuxilongeni iimeko ezininzi zonyango kunye neengxaki ezinxulumene nokulala. Amakhulu amawaka ezifundo zokulala zenziwa minyaka le. Zibalulekile ekuxilongeni nasekunyangeni iimeko ezifana ne-sleep apnea, i-narcolepsy, kunye ne-restless legs syndrome.

Nangona abantu abaninzi bexhalabile okanye besoyika olu vavanyo, iingcali zonyango kunye noogqirha abagxile okanye abathatha inxaxheba kwizifundo zokulala banokukunceda uphumle kwaye ukhululeke. Ngale ndlela, oogqirha banokukunceda ulale, baqokelele ulwazi malunga nendlela olala ngayo ngexesha lovavanyo, bafumanise ukuba kukho isizathu sokukhathazeka, kunye noko banokukwenza ukunceda.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke ndiyathemba ukuba ngoku uyiqonda ngcono i- sleep study (Sleep Study / Polysomnography) esithethe ngayo namhlanje.

• Olu luvavanyo olungenabuhlungu nolukhuselekileyo lokufumanisa iingxaki zakho zokulala.
• Ukuba unesifo sokungalali, ukozela kakhulu emini, ukurhona, okanye ukuphefumla nzima, thetha nogqirha wakho ngaloo nto. Olu vavanyo lunokuba luncedo kuwe.
• Abasebenzi baza kukuchazela yonke into baze bakuncede ngaphambi nangexesha lovavanyo, ngoko ke akukho sizathu sokoyika.
• Xa usazi kakuhle ukuba kwenzeka ntoni, kulula ukujongana nayo nayiphi na into. Ngoko ke, sinethemba lokuba olu lwazi luza kukunceda. Ngamana ungalala kakuhle, ulale kamnandi!

` Uphononongo lokulala, i-polysomnography, iingxaki zokulala, i-sleep apnea, uvavanyo lokulala, iingxaki zokulala, iimvavanyo zonyango