Malangizo 8 a Kugona Bwino Usiku Mukakhala ndi Ankylosing Spondylitis

Zamkati

• 1. Sungani ululu wanu ndi mankhwala othandiza
• 2. Kugona pa matiresi olimba
• 3. Kuchita masewera olimbitsa thupi
• 4. Sambani madzi ofunda
• 5. Gwiritsani ntchito pilo woonda
• 6. Wongolani
• 7. Khazikitsani chipinda chanu chogona
• 8. Onetsetsani kuti mukufufuta
• Tengera kwina

Muyenera kugona kuti mulimbikitse thupi lanu ndikumverera kuti mulimbikitsidwa tsiku lotsatira. Komabe kugona bwino usiku kumakhala kovuta kubwera mukakhala ndi ankylosing spondylitis (AS).

Pakati pa anthu omwe ali ndi AS amadandaula kuti kugona mokwanira. Ndizovuta kugona usiku thupi lanu likapweteka. Matenda anu akakhala ovuta kwambiri, sizingatheke kuti mupeze zina zomwe mukufuna. Ndipo kugona pang'ono, kupweteka kwanu komanso kuuma kwanu kumakulirakulira.

Osakhazikika chifukwa chosokoneza tulo. Onani rheumatologist wanu ndi dokotala wamkulu kuti akuthandizeni momwe mungasamalire mavuto ogona. Tsatirani malangizowa kukuthandizani kugona mokwanira komanso mopepuka.

1. Sungani ululu wanu ndi mankhwala othandiza

Kupweteka kumene mumakhala, kumakhala kosavuta kwa inu kugona. Onetsetsani kuti muli pa chithandizo chabwino kwambiri chochepetsera matenda anu ndikuthana ndi ululu wanu.

Mankhwala osagwiritsidwa ntchito poletsa kutupa (NSAIDs) ndi TNF inhibitors ndi mitundu iwiri ya mankhwala omwe amachepetsa kutupa kuti asawonongeke ziwalo zanu zomwe zimayambitsidwa ndi AS. TNF inhibitors amathanso kuthandizira kukonza kugona kwanu, kafukufuku akuwonetsa.

Ngati mankhwala omwe mwakhala mukumwawo sakuwongolera ululu wanu, onani rheumatologist wanu. Mungafunike mankhwala osiyana kapena mlingo.

2. Kugona pa matiresi olimba

Bedi lanu liyenera kukhala labwino komanso lothandizira. Fufuzani matiresi olimba omwe amachititsa kuti thupi lanu likhale loyenera. Yesani matiresi angapo m'sitolo mpaka mutapeza imodzi yomwe ikumveka bwino.

3. Kuchita masewera olimbitsa thupi

Kuyenda mwachangu kumapangitsa magazi anu kupopa ndikudzutsa minofu ndi malo anu. Zithandizanso thupi lanu kugona.

Kuchita masewera olimbitsa thupi kumathandizira kugona kwanu komanso kuchuluka kwa kugona kwanu. Ikuthandizani kuti mupeze tulo tofa nato komanso obwezeretsa thupi lanu lomwe liyenera kuchira. Mudzagonanso msanga ngati mungachite masewera olimbitsa thupi tsiku lomwelo.

Nthawi yochita masewera olimbitsa thupi ndiyofunikira. Pulogalamu yolimbitsa thupi m'mawa ingakuthandizeni kugona bwino. Kugwira ntchito pafupi kwambiri ndi nthawi yogona kungapangitse ubongo wanu kufika poti simungagone.

4. Sambani madzi ofunda

Madzi ofunda amatonthoza kuzilonda zowawa. Kusamba kwa mphindi 20 musanagone kumasula zimfundo zanu ndikuchepetsa ululu kuti mugone mokwanira.

Kulowetsa mu mphika wofunda kumasulanso thupi lanu musanagone. Ndipo, ngati mutatambasula pang'ono mukakhala osamba, mumathandizanso kuwumitsa kulikonse kwamalumikizidwe anu.

5. Gwiritsani ntchito pilo woonda

Kugona pamtsamiro wakuda kumatha kuyika mutu wanu pamalo osazolowereka mukadzuka pabedi. Muli bwino kugwiritsa ntchito pilo woonda.

Gona kumbuyo kwako ndipo ikani mtsamiro pansi pa dzenje la khosi lanu kuti mutu wanu ukhale wolondola kapena mugone pamimba ndipo musagwiritse ntchito pilo.

6. Wongolani

Yesetsani kugona msana wanu molunjika. Mutha kugona chafufumimba kumbuyo kwanu kapena m'mimba. Ingopewani kupindika miyendo yanu mthupi lanu.

7. Khazikitsani chipinda chanu chogona

Pangani malo abwino ogona musanayende pansi pa mapepala. Ikani thermostat pakati pa 60 ndi 67 madigiri Fahrenheit. Zimakhala bwino kugona m'malo ozizira kuposa ofunda.

Kokani mithunzi kuti dzuwa lisadzutse m'mawa. Khalani chete m'chipinda chanu ndikuyika foni yanu kapena zida zina zamagetsi zomwe zimatha kusokoneza tulo tanu.

8. Onetsetsani kuti mukufufuta

Kukhosomola ndi chizindikiro cha matenda obanika kutulo, vuto lomwe limakupangitsani kusiya kupuma kwakanthawi kochepa usiku.Anthu omwe ali ndi AS nthawi zambiri amakhala ndi vuto la kugona. Ndipo amene amadwala matenda obanika kutulo amatha kuwonongeka msana.

Nthawi iliyonse mukasiya kupuma, ubongo wanu umakudzutsani kuti mutsegule mpweya wanu. Zotsatira zake, simumva kupumula kwathunthu masana. Ngati mnzanu kapena wokondedwa wanu akunena kuti mwaluma kapena mwadzidzimutsa nokha pakatikati pa snore, onani dokotala wanu kuti akakuyeseni.

Madokotala ali ndi njira zambiri zochizira tulo tofa nato. Chithandizo chimodzi chofala chimagwiritsa ntchito makina otchedwa CPAP (Continuative airway pressure) omwe amapumira mpweya munjira yanu kuti izikhala yotseguka mukugona.

Tengera kwina

Ngati mukukhala ndi AS ndipo mukugona molakwika, lankhulani ndi dokotala wanu. Kutengera ndi zizindikilo zanu, atha kupereka lingaliro lakusintha mankhwala kapena kuyesa mankhwala achilengedwe.

Kuti tikhale ndi moyo wosangalala, wathanzi, tonsefe timafunikira kupuma kokwanira usiku. Yesani malangizowa ndikutsatira malingaliro a dokotala kuti mupeze Zzz zomwe mukufuna.