Isinye kwisithathu sobomi bomntu sichithwa ebuthongweni, ubuthongo buyimfuneko ebomini.Abantu abanakuphila ngaphandle kokulala.Umgangatho wokulala udlala indima ebalulekileyo kwimpilo yabantu.Ukulala kakuhle kunokusinceda sihlaziye size siphelise ukudinwa.Ukungabikho kokulala kunokukhokelela kwinkitha yeengxaki zempilo, kubandakanywa ukulahlekelwa yinkumbulo emfutshane kunye nexesha elide, ukudakumba, uxinzelelo lwegazi oluphezulu, ukuguquka kwemizwelo njalo njalo.Ngaphandle koko, ngokophando, iimeko zokulala zinokuchaphazela ukuva.Enye yeengxaki eziqhelekileyo yi-tinnitus, kwaye iimeko ezinzima zinokuthi zenzeke ukungeva ngesiquphe.Uninzi lwezigulana ezincinci zihlala zinexesha lokudinwa okugqithisileyo ngaphambi kokuqala kwe-tinnitus, njengokusebenza ngokuqhubekayo, ukuhlala ixesha elide kude, ixesha lokulala alinakuqinisekiswa.Uphononongo olupapashwe kwiShayina Journal of Clinical Sleep Medicine lufumanise ukuba ezinye izigulana ezine-apnea yokulala nazo zineengxaki zokuva.
Kwixesha elidlulileyo, ulwazi lwenzululwazi oludumileyo lwasenza ukuba sikholelwe ngokubanzi ukuba iingxaki zokuva ziyenzeka ikakhulu kwiqela labantu abadala, kodwa iingxaki zokuva ziye zaba zincinci.Ngokutsho kwedatha ekhutshwe nguMbutho wezeMpilo weHlabathi, okwangoku, malunga ne-1.1 yezigidigidi zabantu abatsha (phakathi kwe-12 kunye ne-35 yeminyaka ubudala) kwihlabathi bajongene nomngcipheko wokulahlekelwa kwindlebe okungenakuguqulwa okunento yokwenza noxinzelelo, olukhawulezayo. indlela yokuphila yabantu abatsha.
Ngoko, kwindlebe yakho:
I-1, Ukuqinisekisa ukulala ngokwaneleyo, ukuphumla rhoqo, kwangethuba ukuya kulala kwaye kusasa ukuvuka, xa ukuphazamiseka kokulala kwenzeka, unyango lwezonyango lufuneka ngexesha elifanelekileyo.
2. Zigcine kude nengxolo, khusela iindlebe zakho, nxiba izixhobo zokukhusela xa ingxolo inkulu kakhulu, okanye uhambe ngexesha elifanelekileyo.
3.Funda ukulawula iimvakalelo, ukukhulula uxinzelelo kunye nokuxhalaba, kwaye uthathe inyathelo lokuqala lokufuna uncedo lweengcali xa lufuneka, njengabacebisi beengqondo, iingcali zengqondo, njl.
4. Gcina imikhwa emihle yokuphila, yeka ukutshaya nokusela, yaye musa ukuwucoca kakhulu umjelo wendlebe.
5. Sebenzisa i-headphones ngokufanelekileyo, musa ukunxiba i-headphones xa ulala.Ukumamela umculo ngevolumu engekho ngaphezulu kwe-60% ngaphandle kwemizuzu engama-60 ngexesha.
6. Sebenzisa iziyobisi ngokufanelekileyo nangokukhuselekileyo, ugweme ukuthatha izidakamizwa ze-ototoxic ngephutha, funda imiyalelo yeziyobisi ngokucophelela, kwaye ulandele iingcebiso zogqirha.
Ixesha lokuposa: Mar-20-2023
