Ingabe nawe une-allergies ezenza kube nzima ukulala ebusuku, unekhala elicijile, ukuphefumula okunzima, kanye nobunzima bokulala ? Ngakho-ke awuwedwa. Ngokusho kocwaningo, abantu abangu-50% abane-allergies bathi banenkinga yokulala ebusuku futhi bavuke ebuthongweni. Lokhu kuyacasula ngempela.
Ukungalali kahle kuthinta yonke into ekuphileni kwethu. Akugcini nje ngokubangela izinkinga ezinkulu zempilo njengomfutho wegazi ophakeme nesifo senhliziyo, kodwa futhi kungasifaka ngaphansi kokucindezeleka kwengqondo. Ngakho-ke, sidinga ngempela ukunaka iqiniso lokuthi silahlekelwa ubuthongo ebusuku ngenxa yokungezwani komzimba.
Kuyini ukuxhumana phakathi kokungezwani komzimba kanye nokungalali kahle?
Kalula nje, lapho kuvela ukungezwani komzimba, izinto ezine eziyinhloko zenzeka emzimbeni wethu, ikakhulukazi ekhaleni. Uma sikuqonda kahle lokhu, kuzoba lula ngathi ukubhekana nakho.
| Izimpawu ezine eziyinhloko zokungezwani komzimba | Kwenzekani? |
|---|---|
| 1. Ukuthimula nokulunywa | Ukuluma nokuthulula njalo ezindaweni ezifana nekhala, amehlo kanye nomphimbo. |
| 2. Ukukhishwa koketshezi lwe-Sotu | Ukuconsa kwangemva kwempumulo. |
| 3. Ukuminyana kwamakhala | Ukuvuvukala kolwelwesi olungaphakathi kwekhala, okwenza kube nzima ukuphefumula. |
| 4. Ukuvuvukala | Ukuvuvukala kolwelwesi lwamafinyila ekhaleni. |
Cabanga nje, ubusebenza kanzima usuku lonke futhi uzolala ngenhloso yokulala kahle ebusuku. Kodwa-ke ikhala lakho liyavaleka futhi awukwazi ukuphefumula. Ngakho-ke uphakamisa ikhanda lakho emcamelweni, uphendukele eceleni, bese uthola indlela elula yokuphefumula. Njengoba usuzovala amehlo akho, amafinyila emphinjeni wakho ayaphela.Uqala ukukhwehlela. Uma ukhwehlela njalo, futhi uzama ukuphefumula ngekhala lakho elicijile, kuba nzima nakakhulu. Ngakho uchitha ubusuku bonke uphenduphenduka, uhona, ungakwazi ukulala kahle. Ngakusasa ekuseni uvuka ukhathele kakhulu futhi ucasukile. Konke lokhu kungenxa yokungezwani komzimba.
Yimiphi imithi engasetshenziswa kulezi zimpawu zokungezwani komzimba ezifika ebusuku?
Singakhuluma kakhulu ngezinhlobo ezimbili zemithi.
- Ama-Antihistamine: Lawa anikeza impumuzo ekuthinimuleni nasempumulweni egobhozayo.
- Ama-Decongestant : Lawa anikeza impumuzo ekuminyaneni kwamakhala.
Kodwa indlela engcono kakhulu ukusebenzisa izifutho zamakhala (ama-steroid asemakhaleni aphefumulwayo kanye nama-antihistamine angaphakathi ekhaleni) . Lezi zifutho zinikeza impumuzo kuzo zonke izimpawu ezine eziyinhloko zokungezwani komzimba esixoxe ngazo ekuqaleni (ukuthimula, ukulunywa, impumulo egobhozayo, kanye nokuminyana kwamakhala) ngesikhathi esisodwa.
Uma une-allergies ezintweni ezifana ne-pollen, ukuqala ukusebenzisa lesi sifutho samakhala cishe amasonto amabili ngaphambi kokuqala kwesizini kungasiza ekuvimbeleni izimpawu ngezinga elikhulu. Uma kudingeka, ungaqhubeka nokusisebenzisa izinyanga ukulawula i-allergies yakho. Kodwa konke lokhu kufanele kwenziwe ngaphansi kwesiqondiso sikadokotela wakho .
Kungenzeka ukuthi isilwane sakho siyimbangela yokungezwani komzimba kwakho. Kodwa ngaphambi kokuba ulahle isilwane sakho, qiniseka ukuthi ubona udokotela wezifo zokungezwani komzimba ukuze aqinisekise ukuthi une-allergy ngempela esilwaneni sakho. Ngezinye izikhathi, ikhala elicijile lingabangelwa yizimbangela ezingezona ezokungezwani komzimba, njengokushintsha kwezinga lokushisa.
Ingabe i-Nasal Saline Rinse iyasiza?
Yebo, nakanjani. Lokhu kusiza kakhulu ekuhlanzeni amafinyila kanye nezinto ezibangela ukungezwani komzimba ngaphakathi kwempumulo. Uma impumulo ihlanzekile, awudingi ukuphefumula ngomlomo wakho. Uma uphefumula ngempumulo yakho, umoya uyahlanzwa, umanziswe, futhi usezingeni lokushisa elifanela umzimba wakho ngaphambi kokuba ungene emaphashini akho. Lokhu kukusiza ulale kahle ebusuku.
Kubaluleke kakhulu: Kufanele uqaphele kakhulu ngamanzi owasebenzisayo ukuhlanza impumulo yakho. Ngisho ne-CDC itusa ukusebenzisa amanzi acwengekile, angenamagciwane, noma abilisiwe kuphela. Futhi, qiniseka ukuthi uhlanza futhi womisa idivayisi yakho yokunisela impumulo (njengebhodwe le-neti) kahle ngemva kokusebenzisa.
Umuthi wekhalaUma usebenzisa i-spray, kufanele uyiqondise phakathi nekhanda lakho, emakhaleni akho. Ukuyiqondisa emashiya akho ngeke kusize ngalutho. Futhi, kubalulekile ukuphuza amanzi amaningi . Kuzosiza ekunciphiseni amafinyila futhi kunciphise ukuminyana.
Uthola kanjani ukuthi yini ekwenza ungezwani nomzimba?
Ungaba ngumseshi omncane futhi uzame ukuthola imbangela. Uma ukungezwani komzimba kwakho kwenzeka ebusuku kuphela, imbangela ingase ibe segumbini lakho lokulala.
- Izibungu zothuli: Lezi zibungu zothuli ezingabonakali zingenye yezinto ezibangela ukungezwani komzimba emakamelweni okulala. Zihlala ezindlini zokulala, emicamelweni, nasemamatileni.
- Izikhunta: Uma umswakama ekamelweni lakho ungaphezu kuka-40%, isikhunta singakhula emakhaphethini nasezingutsheni zokulala.
- Intuthu kagwayi: Uma othile endlini ebhema, ikhala lakho lingavaleka ngenxa yokuphefumula leyo ntuthu. Isixazululo esingcono kakhulu salokhu ukuba nomshini wokuhlanza umoya one-HEPA filter esebenza ekamelweni.
Uma unenkinga yokuthola ukuthi ziyini lezi, ungabonana nodokotela bese uthola ukuhlolwa kwesikhumba noma ukuhlolwa kwegazi ukuze uthole ukuthi yini ngempela ekwenza ungezwani nomzimba.
Ingabe kukhona ukuxhumana phakathi kokungezwani komzimba kanye nokuhona?
Yebo. Uma ikhala lethu livalekile, kufanele siphefumule ngemilomo yethu. Lokhu kuvame ukuholela ekuhoneni. Ngezinye izikhathi, ukuhona kungaba uphawu oluyisixwayiso sesimo esibi kakhulu esibizwa ngokuthi i-Obstructive Sleep Apnea (OSA) .
Kulesi simo, i-OSA yenzeka lapho ukuphefumula kuyeka imizuzwana embalwa ngesikhathi sokuhona. Lokhu kubangelwa ukuvaleka kwendlela yokuphefumula phansi kolimi. Uma udokotela wakho ecabanga ukuthi usengozini yalesi simo, uzokudlulisela esifundweni sokulala (i-polysomnography) .
Uma lokhu kuhlolwa kuqinisekisa ukuthi une-OSA, udokotela wakho uzokweluleka ukuthi wehlise isisindo bese usebenzisa umshini obizwa ngokuthi i-CPAP . Lokhu kuhilela umshini ohambisa umoya njalo ngemaski egqokwa ekhaleni lakho ngenkathi ulele, ugcine indlela yakho yokuphefumula ivulekile futhi ingenazo izithiyo.
Amanye amathiphu okukusiza ukuthi ulale kahle ebusuku
Ukulala kahle ebusuku umuthi ongcono kakhulu wokulungisa imizimba yethu nokuqinisa amasosha omzimba wethu. Ngakho-ke ngenkathi ulwa nokungezwani komzimba, zama lezi zinto ukuze ulale kahle ebusuku.
- I-caffeine notshwala: Gwema ukuphuza i-caffeine (ikhofi, itiye) notshwala okungenani amahora ayisithupha ngaphambi kokulala.
- Qaphela imithi: Eminye imithi yokungezwani komzimba ingabangela nokungalali kahle noma ukungaphumuli.Amanye ama-antihistamine, njenge-diphenhydramine (igama lomkhiqizo: i-Benadryl), angabangela ukozela. Kodwa ungasebenzisi noma yimuphi umuthi ngaphandle kokubonisana nodokotela .
- Ukuzivocavoca: Ukuzivocavoca kwansuku zonke kungakusiza ulale kangcono. Kodwa ungazivivinyi kakhulu ngaphambi kokulala, njengoba kungavuselela umzimba wakho ngokweqile futhi kulibazise ikhono lakho lokulala. Ukuzivocavoca ekuseni kunikeza ukukhanya kwelanga kwemvelo futhi kusiza ekulawuleni isigqi somzimba wakho, okulawula ukulala kwakho nokuvuka kwakho.
- Gcina amafasitela evaliwe: Gcina amafasitela ekamelweni lakho lokulala evaliwe, ikakhulukazi ebusuku. Lokhu kuzovimbela izinto ezifana nempova ukuthi zingangeni ekamelweni.
- Phakamisa ikhanda lakho: Phakamisa ikhanda lombhede wakho amasentimitha ambalwa. Lokhu kungasiza ekunciphiseni ukuminyana kwamakhala.
- Gcina igumbi lifudumele: Uma une-allergies, umzimba wakho usabela ngisho nasemakhazeni amancane ngokuthimula kanye nekhala elivalekile. Ngakho-ke gcina igumbi lakho lokulala lisezingeni lokushisa elifanele. Phuza isiphuzo esifudumele (esingenayo i-caffeine) ngaphambi kokulala ukuze ugcine umzimba wakho ufudumele.
Umlayezo Wokuya Nawe Ekhaya
- Ukungezwani komzimba kuyimbangela enkulu yokungalali ebusuku. Ungakuthathi kalula lokhu.
- Thola ukuthi yini ekwenza uzwele (uthuli, impova, isikhunta). Gwema lezo zinto ngangokunokwenzeka. Gcina ikamelo lakho lokulala lihlanzekile.
- Khuluma nodokotela wakho ukuze unqume ukuthi yimuphi umuthi (isifutho sekhala, i-antihistamine) ofanele isimo sakho.
- Izinto ezilula njengokuhlanza impumulo yakho ngamanzi anosawoti nokuphakamisa ikhanda lombhede wakho kungakunikeza impumuzo enkulu. Sebenzisa amanzi aphephile (abilisiwe) njalo ukuze uhlanze impumulo yakho.
- Uma uhogela kakhulu futhi uzizwa ukhathele usuku lonke, bona udokotela ukuze ahlole ukuthi awunaso yini isifo sokuphefumula esibangelwa ukulala.
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