Kev pw tsaug zog zoo yog qhov tseem ceeb rau koj kev noj qab haus huv lub cev thiab lub cev. Sib koom lub txaj, chav nyob, lossis qee lub tsev nyob nrog ib tus neeg uas hnoos tuaj yeem ua rau koj tsaug zog thiab ua rau muaj kev sib raug zoo. Snoring yog ib qho teeb meem tshwm sim uas tshwm sim thaum huab cua tsis tuaj yeem txav mus los yooj yim los ntawm lub qhov ntswg, ua rau cov ntaub so ntswg nyob ib puag ncig, lossis thaum tus nplaig nyob deb heev hauv qab qhov ncauj. Txhawm rau tiv thaiv ib tus neeg los ntawm kev hnoos, koj tuaj yeem hloov kho lawv qhov chaw pw, pab lawv hloov lawv cov kev pw tsaug zog, thiab qhia kev hloov pauv kev ua neej kom txhua tus tuaj yeem tau pw zoo hmo.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Kho Ib Leeg Ib puag ncig
Kauj Ruam 1. Siv cov tog hauv ncoo kom tsa tus neeg pw tsaug zog taub hau
Tsa lub taub hau 4 ntiv tes (10 cm) nrog 1 txog 2 lub tog hauv ncoo tuaj yeem ua rau nws ua pa yooj yim dua thiab txhawb nqa tus nplaig thiab lub puab tsaig kom txav mus tom ntej. Koj tuaj yeem yuav cov tog hauv ncoo tshwj xeeb uas tsim los kom cov leeg hauv caj dab so thiab qhib, ua rau txo qis lossis tshem tawm ntawm kev hnoos thaum pw.
Nco ntsoov nws tuaj yeem nyuaj rau ib tus neeg uas hnoos tsis txav lossis txav mus los ib hmos, uas tuaj yeem ua rau txav tawm hauv ncoo lossis poob rov qab rau hauv txoj haujlwm uas tuaj yeem ua rau snoring. Koj tuaj yeem tawm tsam qhov no los ntawm kev siv tus snorer muab pob ntaus pob tesniv nyob tom qab ntawm lawv cov khaub ncaws hmo ntuj lossis siv lub hauv pliaj hauv ncoo. Qhov no yuav ua rau tsis xis nyob me ntsis thaum dov hla lossis txav ib puag ncig thaum hmo ntuj thiab tuaj yeem tiv thaiv tus snorer los ntawm kev hloov pauv hauv lawv pw tsaug zog
Kauj Ruam 2. Khaws chav pw nrog lub tshuab ua kom ntub dej
Cov cua qhuav tuaj yeem ua rau koj lub qhov ntswg thiab lub caj pas thiab ua rau kom khov thiab hnoos thaum hmo ntuj. Yog tias tus neeg hnoos qeev muaj teeb meem nrog cov ntaub so ntswg qhov ntswg, nws tuaj yeem pab pw nrog lub tshuab ua kom ntub. Ua kom cov huab cua nyob ib puag ncig hmo ntuj tuaj yeem pab ua kom zoo dua, pw tsis tsaug zog.
Kauj Ruam 3. Txiav txim siab cais chav pw yog tias hnoos nrov nrov
Qee tus khub niam txiv, tsev neeg, thiab cov phooj ywg nyob hauv chav txiav txim siab nws yuav yog qhov zoo tshaj plaws kom muaj chav pw cais rau kev pw, tshwj xeeb tshaj yog tias hnoos qeev yog qhov teeb meem ntev. Nws tuaj yeem nyuaj, tshwj xeeb tshaj yog rau khub niam txiv, pw hauv chav sib cais yog tias ib tus neeg xav tias ua txhaum lossis tsis txaus siab vim cuam tshuam kev pw tsaug zog. Siv sijhawm los tham nrog tus snorer txog qhov ua tau.
- Piav tias koj pw tsaug zog tsis txaus vim tus neeg snoring thiab koj xav tias nws yuav zoo tshaj rau koj li niaj hnub pw thiab koj kev sib raug zoo yog tias koj pw hauv chav sib cais.
- Snoring yog qhov teeb meem ntawm lub cev uas yog tshwm sim los ntawm lwm yam teeb meem lossis kab mob. Nws yog nyob rau hauv txhais tes ntawm txhua tus neeg laus uas hnoos txhawm rau nrhiav kev daws teeb meem, kho mob lossis lwm yam, rau lawv cov snoring. Txawm li cas los xij, yog tias tsis muaj cov kev daws teeb meem zoo li ua haujlwm, cais chav pw yuav yog koj qhov kev xaiv nkaus xwb. Yog tias koj yog niam txiv nrog menyuam yaus hnoos, lawv yuav xav tau koj kev pab kom tsis txhob hnoos.
Txoj Kev 2 ntawm 3: Kho Lawv Cov Cwj Pwm
Kauj Ruam 1. Qhia kom yaug qhov ntswg ua ntej mus pw
Yog tias tus neeg uas hnoos nyuaj nrog cov khoom ua rau lub qhov ntswg, lawv yuav xav sim tshuaj yaug ntsev ua ntej lawv mus pw kom pab lawv ua pa yooj yim thaum pw. Txhawm rau ntxuav thiab yaug qhov ntswg, tuaj yeem siv Neti lauj kaub lossis tshuaj tua kab mob qhov ntswg.
- Kev yaug yuav pab txhawm rau txhaws qhov ntswg thiab tshem cov pa tawm sab saud. Nws kuj tseem tuaj yeem pab so kom qhuav lossis khaus qhov ntswg.
- Lub qhov ntswg tso rau ntawm tus choj ntawm koj lub qhov ntswg tuaj yeem pab txo qis qhov hnoos qeev, vim tias lawv tuaj yeem qhib lub qhov ntswg. Lawv ib txwm tsis pab tshem tawm snoring thiab tsis muaj txiaj ntsig zoo li yaug qhov ntswg hauv kev xav ntawm qee tus.
Kauj Ruam 2. Hais kom tus snorer sim pw ntawm lawv ib sab es tsis txhob nraub qaum
Hloov chaw pw kom pw ntawm ib sab ntau dua li tiaj tus ib sab lossis lub plab yuav txo qhov siab ntawm caj pas thiab pab tiv thaiv kev hnoos. Yog tias muaj teeb meem tswj kev pw ib sab, koj tuaj yeem xaws lub thom khwm lossis pob ntaus pob tesniv rau sab nraum qab ntawm lawv cov khaub ncaws hmo ntuj. Qhov no yuav ua rau tsis xis nyob me ntsis thaum dov hla nraub qaum thaum hmo ntuj thiab pab ua kom tus snorer nyob ntawm ib sab.
- Tom qab ob peb lub lis piam ntawm kev pw ntawm ib sab, nws yuav tsum dhau los ua tus cwj pwm thiab koj tuaj yeem tshem pob tennis lossis thom khwm hauv lub pajamas.
- Koj tseem tuaj yeem siv lub hauv pliaj hauv ncoo kom tiv thaiv lawv kom tsis txhob dov hla.
Kauj Ruam 3. Qhia lawv tham nrog lawv tus kws kho hniav txog cov khoom siv los tiv thaiv hnoos qeev
Cov neeg uas muaj teeb meem snoring tuaj yeem pom lawv tus kws kho hniav thiab tau txais tus neeg tiv thaiv qhov ncauj kom pab qhib txoj hlab pa thiab nqa lub puab tsaig qis thiab tus nplaig rau pem hauv ntej thaum pw tsaug zog.
- Cov cuab yeej zoo li no hu ua mandibular advancement device (lossis MAD). Koj tuaj yeem tau txais MAD kev cai los ntawm koj tus kws kho hniav lossis yuav ib lub khw tom khw thiab ua raws cov lus qhia kom haum rau koj tus kheej.
- Cov cuab yeej siv kws kho hniav tuaj yeem kim, tshwj xeeb tshaj yog tias kev kho mob tsis npog lawv. Qhia lawv kom muaj kev sab laj nrog lawv tus kws kho hniav thiab tham txog kev xaiv pheej yig dua, yog tias tsim nyog.
Kauj Ruam 4. Qhia kom tus snorer ntsib nrog lawv tus kws kho mob txog kev xaiv phais rau snoring
Snoring yog ntau tshaj li qhov ua rau muaj kev ntxhov siab. Nws tuaj yeem ua rau muaj teeb meem kev noj qab haus huv loj dua, xws li qaug zog nruab hnub vim pw tsis tsaug zog thiab txawm tias muaj teeb meem plawv. Yog tias tus snorer tseem ua rau hnoos txawm hais tias kho qhov chaw pw thiab pw tsaug zog, lawv yuav xav txiav sijhawm teem sijhawm sab laj nrog kws kho mob tham txog khoom siv kho mob lossis txheej txheem phais kom pab nrog snoring. Tus kws kho mob tuaj yeem pom zoo cov kev xaiv hauv qab no, suav nrog:
- Kev Siv Lub Tshuab Kom Zoo (Continuous Positive Airway Pressure) (CPAP): Qhov no yog lub tshuab uas tshuab cov pa cua nkag mus rau hauv lub npog ntsej muag hnav rau ntawm lub qhov ntswg, qhov ntswg thiab qhov ncauj, lossis tag nrho lub ntsej muag. Lub tshuab CPAP tuaj yeem pab ua kom txoj hlab pa qhib thaum pw tsaug zog, tab sis feem ntau yog siv rau pw tsaug zog apnea. Xav txog qhov tsis zoo, xws li cuam tshuam kev mus ncig, ua ntej tau txais lub tshuab.
- Kev phais ib txwm ua rau hnoos qeev: Cov txheej txheem phais mob no yuav pab kom qhov loj ntawm tus neeg txoj kev ua pa los ntawm kev tshem cov ntaub so ntswg lossis kho qhov txawv txav ntawm lub qhov ntswg, xws li qhov septum sib txawv.
- Laser-assisted uvulopalatoplasty (LAUP): Cov txheej txheem no siv lasers los ua kom luv uvula, uas yog cov ntaub mos muag dai tom qab ntawm caj pas, thiab txiav me me hauv qhov ncauj. Raws li kev txiav zoo, cov ntaub so ntswg ib puag ncig yuav khov thiab tiv thaiv kev co hauv caj pas uas ua rau hnoos.
Txoj Kev 3 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Qhia kom poob phaus los ntawm kev noj zaub mov thiab tawm dag zog
Yog tias tus neeg snores rog dhau lossis muaj teeb meem hnyav, lawv yuav xav txiav txim siab poob phaus nrog kev noj qab haus huv, noj zaub mov zoo thiab ua haujlwm txhua hnub. Qhov hnyav dhau tuaj yeem ntxiv cov ntaub so ntswg nyob ib ncig ntawm lub caj dab thiab ua rau muaj kev txwv tsis pub ua pa, ua rau muaj suab nrov ntau dua thiab tsaug zog ntau.
Kauj Ruam 2. Txhawb kom lawv zam kev noj zaub mov hnyav lossis cawv ntau teev ua ntej yuav mus pw
Kev haus cawv ob peb teev ua ntej mus pw tuaj yeem ua rau cov hlab pas so kom txaus thiab muaj kev co thaum pw tsaug zog, ua rau hnoos qeev. Ib yam nkaus, pluas mov hnyav ua ntej mus pw tuaj yeem ua rau tsis tsaug zog, puv ntho thiab hloov pauv lossis txav ib puag ncig hauv txaj.
Raws li National Sleep Foundation, kev ua kom tsaug zog thiab cov tshuaj tsaug zog kuj tseem tuaj yeem ua rau muaj teeb meem pw tsaug zog. Yog tias tus neeg muaj lub sijhawm nyuaj kom tsaug zog, txhawb kom lawv tham nrog lawv tus kws kho mob txog kev siv lwm txoj hauv kev los daws kev tsaug zog
Kauj Ruam 3. Pom zoo kom ua caj pas txhua hnub kom txo qis hnoos
Kev siv caj pas tuaj yeem ntxiv dag zog rau cov leeg ntawm lawv cov pa ua pa thiab pab txo lossis tshem tawm qhov hnoos qeev. Qhia lawv sim ua caj pas ua haujlwm txhua hnub, pib nrog 1 txog 2 pawg thiab tom qab ntawd nce tus naj npawb ntawm cov teev nyob rau lub sijhawm. Qhia lawv kom ua ke nrog lwm cov dej num xws li tsav tsheb mus ua haujlwm, ua haujlwm hauv tsev, lossis taug kev tus dev. Ua kom qoj ib ce:
- Rov hais dua txhua lub suab (a-e-i-o-u) nrov nrov rau 3 feeb ob peb zaug hauv ib hnub.
- Muab tus nplaig ntxeev tom qab cov hniav pem hauv ntej. Tom qab ntawd, xaub tus nplaig rov qab. Ua qhov kev tawm dag zog no rau 3 feeb ib hnub.
- Kaw lub qhov ncauj thiab ntxuav daim di ncauj. Tuav qhov no rau 30 vib nas this.
- Qhib lub qhov ncauj thiab txav lub puab tsaig mus rau sab xis. Tuav qhov no rau 30 vib nas this. Ua tib yam ntawm sab laug.
- Qhib lub qhov ncauj thiab cog cov leeg nyob tom qab ntawm caj pas ob peb zaug rau 30 vib nas this. Saib hauv daim iav kom paub meej tias lub uvula (pob dai hauv qab caj pas) txav mus thiab nqis.
