snoring

Ukuhona kuwukuphazamiseka kokulala okuvamile lapho umuntu enza umsindo oshubile noma oklabalazayo lapho ephefumula phakathi nokulala. Kungaphazamisa ubuthongo bomuntu ohonayo kanye nobomlingani wakhe noma amalungu omndeni. Nakuba ukuhona ngokuvamile kungenangozi, kungaphazamisa ukulala futhi kubangele ukukhathala kwasemini. Ngezinye izikhathi, kungase kubonise isimo esibucayi kakhulu, njengokuvinjelwa apnea. Uma uke wagcinwa uphapheme ngomsindo womuntu osaha izingodo, uyazi ukuthi kukhungathekisa futhi kukhathaze kangakanani. Kodwa ningesabi; kunezindlela zokubhekana nalolu daba futhi ubuyise ubuthongo bakho obunokuthula.

Masiqonde izimbangela, izimpawu, izinhlobo, nezici zobungozi zokuhona. Sizophinde sihlole izindlela zokuxilonga kanye nezinketho ezahlukene zokwelapha zokuhona, okuhlanganisa amakhambi asekhaya kanye nezinguquko zendlela yokuphila. Ngokuqonda izinto eziyimbangela nokuthatha izinyathelo ezisheshayo, ungavalelisa ngobusuku bokungalali futhi uvuke uqabulekile futhi uvuselelwe.

Yiziphi Izimbangela Zokuhona Kwabesifazane Nabesilisa?

Ukuhona kuvela lapho kuba khona ukuvinjelwa noma ukufinyela kwendlela yokuphefumula ngesikhathi sokulala. Lokhu kuncipha kubangela ukudlidliza kwezicubu ezithambile emphinjeni futhi kukhiphe umsindo wokuhona owuphawu. Kunezici ezimbalwa ezingabangela lokhu kuvinjelwa, okuhlanganisa:

• Ukuminyana Kwamakhala: Amagciwane, umkhuhlane, noma izifo ze-sinus emakhaleni zingavimbela ukugeleza komoya futhi kubangele ukuhona.
• Ukungajwayelekile Kwesakhiwo: Ulwanga olude oluthambile, i-septum ephambukile, noma umhlathi omncane kungaba nomthelela ekuvinjweni komzila womoya futhi kubangele ukuhona.
• Amathoni Akhulisiwe: Akhulisiwe amalaka ingavimba indlela yokuphefumula kancane, inciphise umphimbo futhi ikhiphe umsindo wokuhona oyisici.
• Isisindo Eseqile: Amafutha amaningi entanyeni nasemphinjeni anganciphisa indlela yokuphefumula futhi andise amathuba okuhona.
• Ukusetshenziswa Utshwala: Utshwala buphumuza imisipha yomphimbo, okwenza kube maningi amathuba okuthi indlela yokuphefumula ivaleke ngesikhathi sokulala.
• Indawo Yokulala: Ukulala ngomhlane kungaholela ekuweni emuva kolimi nolwanga oluthambile, kuvimbe indlela yokuphefumula futhi kuholele ekuhoneni ngenkathi ulele.
• Ama-Sedatives: Ukusebenzisa ama-sedative kungaphumuza imisipha yomphimbo, kwandise amathuba okuvaleka komphimbo nokuhona.

Izimpawu Zokuhona

Nakuba ukuzihona kuwuphawu oluyinhloko, kungase futhi kuhambisane nezinye izimpawu nezimpawu, kuhlanganise:

• Ukuhona okukhulu, okuphazamisayo okuphazamisa abanye
• Ukuhefuzela noma ukuminya imisindo ngesikhathi sokulala
• Umlomo owomile noma umphimbo obuhlungu lapho uvuka
• Ukulala ngokweqile emini noma ukukhathala
• Ubunzima bokugxila noma ukucasuka

Izinhlobo Zokuhona

Ukuhona kungahlukaniswa ngezinhlobo ezahlukene ngokuya ngembangela eyinhloko yokuhona nokuqina:

• Ukuhona Kwekhala: Lolu hlobo lokuhona lubangelwa ukuvimbeka kwezikhala, njengokuminyana emakhaleni noma ukungahambi kahle kwesakhiwo.
• Ukuhona Okususelwe Ulimi: Lapho i nolimi iwa ihlehle ivimbe indlela yokuphefumula, kungaholela kulolu hlobo lokuhona.
• I-Palatal Snoring: Lokhu kwenzeka lapho ulwanga oluthambile kanye ne-uvula kudlidliza ngokweqile ngenxa yemisipha yomphimbo ekhululekile.
• Ukuhona Okuhlanganisiwe: Kwezinye izimo, izici eziningi zingaba nomthelela ekuhoneni, okuholela ekuhlanganiseni kwezinhlobo ezahlukene.

Izingozi Zokuhona

Nakuba ukuhona kungathinta noma ubani, izici ezithile zingandisa amathuba okuba nalesi sifo sokulala. Ezinye zezinto eziyingozi kakhulu zihlanganisa:

• Ukuba ngokweqile noma okugqamile
• Ukuguga (ukuhona kuvame ukuba kubi ngokuya ngeminyaka)
• Ubulili (ukuhona kuvame kakhulu emadodeni)
• Ukungajwayelekile emakhaleni noma kwesakhiwo
• Ukusetshenziswa kotshwala noma ukusetshenziswa okulalisayo
• Ukubhema
• Ufuzo

Ukuxilongwa Kokuhona

Uma usola ukuthi wena noma umlingani wakho ninenkinga yokuhona, kubalulekile ukuthola iseluleko sezokwelapha. Udokotela wakho angase ancome ukuhlolwa kokuxilonga okukodwa noma ngaphezulu kwalokhu okulandelayo:

• Ukuhlolwa ngokomzimba: Udokotela wakho uzohlola ikhala lakho, umlomo, nomphimbo ukuze abone noma yiziphi izithiyo ezingase zibe khona noma okungavamile.
• Isifundo Sokulala (I-Polysomnogram): Lokhu kuhlolwa kwasebusuku kuqapha amazinga akho okuphefumula nomoya-mpilo ngezinye izimpawu ezibalulekile phakathi nokulala ukuze kunqunywe ubukhali bokuhona kwakho futhi kukhiphe i-apnea yokulala.
• Ukuhlolwa Kwezithombe: Ngezinye izikhathi, udokotela wakho angase acele ukuhlolwa kwesithombe (ama-X-ray noma ama-CT scan) ukuze ahlole ukwakheka kwemigudu yakho yomoya futhi akhombe noma yiziphi izithiyo ezingase zibe khona.

Ukwelapha Ukuhona

Udokotela angase atuse izinketho ezihlukahlukene zokwelapha zokuhona ikhala ngokusekelwe kumbangela nobukhulu:

• Izinguquko Zendlela Yokuphila: Ukuncipha, ukugwema utshwala ngaphambi kokulala, nokuyeka ukubhema kungasiza ukunciphisa ukuhona ezimweni eziningi.
• Izisetshenziswa Zomlomo: Lawa madivayisi afakwe ngokwezifiso, njengamadivayisi okuthuthukisa i-mandibular noma amathuluzi okugcina ulimi, angasiza ukugcina indlela yomoya ivulekile phakathi nokulala.
• Amadivayisi Asekhala: Imichilo yamakhala, ama-dilators ekhala, noma izifutho zamakhala zingasiza ukuthuthukisa ukugeleza komoya ngemigudu yamakhala futhi kunciphise ukuhona.
• I-Positional Therapy: Amadivayisi noma amasu akhuthaza ukulala ngohlangothi lwakho, njengemicamelo yomzimba noma abaqeqeshi bezikhundla, angasiza ekuvimbeleni ulimi ukuba lubuyele emuva futhi luvimbe indlela yokuphefumula.
• Ukuhlinzwa: Uma ukuhona okuqinile kwenzeka noma lapho ezinye izindlela zokwelapha zingasebenzi, odokotela bangase batuse izinqubo zokuhlinzwa ezifana ne-uvulopalatopharyngoplasty (UPPP) noma i-tonsillectomy ukuze kususwe izicubu eziningi noma bandise indlela yokuphefumula.

Uyombona Nini Udokotela?

Nakuba ukuhona kungase kubonakale kungenangozi, ngezinye izikhathi kungase kubhekise esimweni esibucayi kakhulu sezempilo, esifana nesifo sokuphelelwa umoya. Kubalulekile ukufuna usizo lwezokwelapha uma uhlangabezana nanoma yikuphi kwalokhu okulandelayo:

• Ukulala ngokweqile emini noma ukukhathala
• Ukuhefuzela noma ukuklinywa ngesikhathi sokulala
• Ukuvuka njalo ebusuku
• Morning izinhlungu zekhanda
• Ubunzima bokugxila noma ukucasuka

Prevention

Nakuba ukuhona kungenakuvinjelwa ngokuphelele ngaso sonke isikhathi, kunezinyathelo ezimbalwa ongazithatha ukuze unciphise ukuba nokwenzeka kwakho nokuqina:

• Gcina Isisindo Esinempilo: Ukudla okunempilo, okucebile okunomsoco kanye nokuzivocavoca okuvamile kungasiza ukufeza nokugcina isisindo somzimba esiphelele futhi kunciphise izicubu ezinamafutha entanyeni.
• Gwema Utshwala Nezidakamizwa Ngaphambi Kokulala: Lezi zinto zingabangela ukuphumula emisipha yomphimbo wakho futhi zandise amathuba okuhona.
• Zijwayeze Nenhlanzeko Yokulala Kahle: Yakha isimiso sokulala esingashintshi, dala isimo sokulala esinethezekile, futhi ugweme izikrini zedijithali ngaphambi kokulala ukuze ukhuthaze ikhwalithi yokulala engcono.
• Yelapha Ukuminyana Ekhaleni: Sebenzisa imichilo yamakhala, izihlanza amakhala, noma imithi yokungezwani komzimba ukuze uvule imigudu yamakhala futhi uthuthukise ukugeleza komoya, unciphise amathuba okuhona.
• I-Stay Hydrated: Ukuphelelwa amanzi emzimbeni kungenza ukuhona kube kubi kakhulu ngokomisa izicubu ezithambile emphinjeni. Ngakho-ke, phuza kakhulu amanzi kanye neziphuzo ze-herbal for hydration efanele.

Amakhambi Asekhaya Wokuhona

Ngokungeziwe ekwelashweni, amakhambi amaningana okuhona namathiphu angasebenza ngokumelene nokuhona:

• Zama Ukulala Ngohlangothi Lwakho: Ukulala ngohlangothi kungavimbela ulimi ukuba lungabuyeli emuva futhi luvimbe indlela yokuphefumula, kunciphisa ukuhona.
• Phakamisa Ikhanda Lakho: Phakamisa ikhanda lombhede wakho ngamasentimitha ambalwa. Ingagcina indlela yakho yokuphefumula ivulekile futhi inciphise ukuhona.
• Sebenzisa i-Humidifier: Ukuhogela umoya owomile kungacasula amakhala nomphimbo, ngaleyo ndlela kuholele ekuhoneni. Ukusebenzisa i-humidifier kungagcina imigudu yakho yokuphefumula imanzi futhi kunciphise ukuhona.
• Gwema Ama-Allergens nama-Irritants: Ukuchayeka ezintweni ezingezwani nomzimba noma izinto ezicasulayo kungase kubangele ukuminyana kwamakhala futhi kubangele ukuhona. Khomba futhi ugweme izinto ezingase zibangele.
• Prakthiza Ukuzivocavoca Komphimbo: Okuqinisekile emphinjeni ukuvivinya umzimba (ukucula noma ukudlala insimbi efuthwayo) kungaqinisa imisipha yakho yomphimbo futhi kunciphise ukuhona.

Isiphetho

Ukuhona kuvamile, kungaphazamisa ikhwalithi yokulala futhi kubangele ukukhathala kwasemini. Ngokuqonda izimbangela, izimpawu, izinhlobo, nezici zobungozi zokuhona, ungathatha izinyathelo zokubhekana nale nkinga.

Uma sikhuluma ngezindlela zokuyeka ukuhona, izinketho zokwelashwa ezihlukahlukene ziyatholakala, kusukela ekushintsheni kwendlela yokuphila kanye nemishini yomlomo kuya kumishini yamakhala kanye nokungenelela kokuhlinzwa. Ukwengeza, ukuhlanganisa amakhambi asekhaya nezinyathelo zokuvimbela kungasiza ekwehliseni ukuhona futhi kukhuthaze ikhwalithi yokulala engcono.

Imibuzo Evame Ukubuzwa

1. Kufanele ngikhathazeke nini ngokuhona?

Nakuba ukuzihona ngokwakho kungesona isizathu sokukhathazeka, umuntu kufanele afune usizo lwezokwelapha uma ehlangabezana nanoma yikuphi kwalokhu okulandelayo:

• Ukulala ngokweqile emini noma ukukhathala
• Ukuhefuzela noma ukuklinywa ngesikhathi sokulala
• Ukuvuka njalo ebusuku
• Umlomo owomile noma ubuhlungu emphinjeni ekuvukeni
• Ubuhlungu bekhanda ekuseni
• Ubunzima bokugxila noma ukucasuka

2. Ingabe ukuhona kusho ukuphelelwa umoya?

Cha, ukuhona akusho ngempela ukuthi une-apnea yokulala. Nokho, ukuhona kuwuphawu oluvamile lwe-apnea yokulala, inkinga enkulu yokulala ebonakala ngokuma okuphindaphindiwe kokuphefumula phakathi nokulala. Uma uzwa ukuhona okuhambisana nezinye izimpawu ezifana nokulala okwedlulele emini noma ukuhogela umoya ngesikhathi ulele, thintana nodokotela ukuze uthole ukuthi apnea.

3. Yikuphi ukudla oyeka ukuhona?

Nakuba kungekho ukudla okuqondile okungamisa ngokuphelele ukuhona, ukukhetha okuthile kokudla kungasiza ekunciphiseni ukuvela kwakho:

• Gwema imikhiqizo yobisi, engakhuphula ukukhiqizwa kwamafinyila kanye nokucinana kwamakhala.
• Nciphisa uphuzo oludakayo, njengoba utshwala bungaphumuza imisipha yomphimbo futhi bubangele ukuhona.
• Yidla uswidi we-peppermint noma uphuze itiye le-peppermint, njengoba i-peppermint ingasiza ukuvula amaphaseji futhi ithuthukise ukugeleza komoya.
• Yidla uju, olungasiza ukuthobisa nokugcoba umphimbo.
• Zigcine uhlanzekile ngokuphuza amanzi amaningi ukuze ugweme ukoma komphimbo.

4. Ingabe ukuhona njalo ebusuku kujwayelekile?

Nakuba ukuhona ngezikhathi ezithile kuvamile futhi ngokuvamile kungesona isizathu sokukhathazeka, ukuhona okuphikelelayo nokuzwakalayo njalo ebusuku kungase kubonise inkinga ewumsuka edinga ukunakekelwa kwezokwelapha. Ukuhona okungamahlalakhona kungaba ngenxa yezinkinga ezihlukahlukene zokulala njenge-apnea yokulala, engaba nomthelela omubi empilweni nempilo yonke uma ingelashwa.

5. Iyiphi indawo yokulala enciphisa ukuhona?

Ukulala ngohlangothi kunokulala ngomhlane kungasiza ekunciphiseni ukuhona ngokuvimbela ulimi lwakho ukuba lubuyele emphinjeni futhi luvimbe indlela yokuphefumula. Uma unobunzima bokuhlala ohlangothini lwakho ubusuku bonke, zama ukusebenzisa imicamelo yomzimba noma abaqeqeshi bezikhundla ukuze usize ukugcina indawo yokulala oyifunayo.

CARE Medical Team

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