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Ukuhogela kuyinkinga ejwayelekile kakhulu futhi kuvame ukubonwa njengesifo. Kulinganiselwa ukuthi cishe amaphesenti angama-45 abantu abadala abajwayelekile bahuba ngezikhathi ezithile, kanti amaphesenti angama-25 abajwayele ukuhogela, futhi inkinga ivame kakhulu kubantu besilisa nakubantu abakhuluphele ngokweqile.

Ukuthwebula kungenzeka kungabonakali njengokukhathazeka okukhulu, ngaphandle kwalapho kuphazamisa ukulala komlingani wakho. Kepha, ukuhogela okungapheli okukhulu kuyinkinga yezempilo engahle ibhekwe ngesikhathi esifanele.

Ukuhoxa kwenzeka lapho izakhiwo ezikhululekile emphinjeni zidlidlizela bese ziqala ukwenza umsindo. Ukuthwebula kuvame ukubhekwa njengokuphazamiseka kokulala, kepha ukuhogela kakhulu kungaba nemiphumela emibi kwezenhlalo nakwezokwelapha.

Kunezinhlobo ezintathu zokuhogela noma ukuphefumula ubuthongo - ukuvimbela ukuphefumula kokulala, ukuphefumula okuxakile kokulala nokuphefumula okuphakathi. Kunezimbangela ezimbalwa eziholela ekuthoneni, ukukhuluphala ngokweqile, ukuguga okujwayelekile futhi uma amalaka nolimi kukhulu.

Ukuhogela kungalashwa futhi kugcinwe kusetshenziswa amakhambi asekhaya alula. Funda ukuze wazi kabanzi ngamakhambi asekhaya ayi-15 ama-snoring.

1. Peppermint

I-Peppermint iqukethe izakhiwo ezilwa nokuvuvukala ezisiza ukunciphisa ukuvuvukala kwezingqimba kulwelwesi lomphimbo namakhala. I-Peppermint ikhuthaza ukuphefumula okulula nokushelelayo.

• Faka amaconsi amabili kawoyela wepepermint engilazini yamanzi.
• Vala le ngxube ngaphambi kokulala.
• Ungagcoba uwoyela wepepermint ezingxenyeni ezingezansi zohlangothi ngalunye lwekhala lakho ngaphambi kokulala.

2. Amafutha Omnqumo

Amafutha omnqumo yi-ejenti eqinile elwa nokuvuvukala, eyenza izicubu zibe lula kuzo zonke izindlela zokuphefumula ngokunciphisa ukuvuvukala ukuze kunikeze indawo ecacile yomoya. Uwoyela we-olive unganciphisa ukudlidlizela emphinjeni futhi usize ekumiseni ukuhogela.

• Thatha ama-sips amabili kawoyela womnqumo ngaphambi kokulala nsuku zonke.
• Hlanganisa i-tsp ngayinye yamafutha omnqumo noju bese uyidla nsuku zonke.

3. Ukuphefumula umusi

Enye yezindlela zokwelapha ezingcono kakhulu zokwelapha ukuhogela ukuhogela umusi. Futhi, ukuminyana kwamakhala kungenye yezizathu ezinkulu ezibangela izimbangela zokuthimula.

• Esitsheni esikhulu, thela amanzi ashisayo.
• Faka amaconsi ambalwa kawoyela obalulekile kagamthilini kuwo.
• Bamba ithawula phezu kwekhanda lakho bese uhogela umusi. Zama leli khambi nsuku zonke ngaphambi kokulala.

4. Ibhotela Elicacisiwe

Ibhotela ecacisiwe ibizwa nangokuthi i-ghee futhi iqukethe izinto ezithile zokwelapha ezingasiza ukuvula izindima zamakhala ezivalekile. Leli khambi lizokusiza ukuthi uhoxe kancane.

• I-1 tsp efudumele ye-ghee futhi ngosizo lwe-dropper, faka amaconsi ama-2 ekhaleni ngalinye.
• Yenza lokhu nsuku zonke ngaphambi kokulala.

5. ICardamom

ICardamom iyisinongo esisebenzayo sokuvula izindima zamakhala ezivalekile kanye nokunciphisa isiminyaminya, okuholela ekuthomeni kancane.

• Faka i-tsp yempuphu ye-cardamom engilazini yamanzi afudumele bese uphuza le mizuzu engama-30 ngaphambi kokulala.

6. Isiphepho

I-Turmeric iyisithako esinamandla sokulwa nesibulali magciwane futhi ingaphatha ukuvuvukala futhi isize ukunciphisa ukuhosha okusindayo. I-Turmeric ayizukuvumela kuphela ukuthi uphefumule ngokukhululeka kepha futhi izothuthukisa amasosha akho omzimba.

• Engilazini yobisi olufudumele, engeza 2 tsp we-turmeric powder.
• Phuza lokhu imizuzu engama-30 nsuku zonke ngaphambi kokulala.

7. Imbabazane

I-Nettle ingelinye lamakhambi we-herbal snoring asiza ekwelapheni ukuthwebula. Izakhiwo ezilwa nokuvuvukala kanye ne-antihistamine ku-nettle ziwusizo kakhulu ekwelapheni ukuhona.

• Faka u-1 tbsp wamaqabunga e-nettle omisiwe enkomishini eyodwa yamanzi abilayo.
• Cwilisa imizuzu emihlanu bese uhluza itiye.

8. Igalikhi

I-Garlic iyasebenza ngokumelene nokwakheka kwe-mucus endimeni yamakhala. Kuyasebenza futhi ohlelweni lokuphefumula.

• Hlafuna ama-clove ayi-1 noma amabili bese uphuza ingilazi yamanzi.

9. Sthandwa

Uju lunezindawo zokuphulukisa ezimnene nezinamandla, okwenza lube isithako esidumile sokulapha ukuhona. Kuyasiza ukuthambisa umphimbo nokunciphisa ukudlidlizela.

• Thatha u-1 tbsp woju engilazini yamanzi afudumele uphuze le ngxube ngaphambi kokulala.

10. Chamomile

I-Chamomile ngenye imbiza ewusizo enezindlela ezahlukahlukene zokwelapha. I-Chamomile iqukethe izakhiwo ezilwa nokuvuvukala ezinciphisa ukuvuvukala kanye nokungezwani komzimba nokunye okuqala ukubamba.

• Faka isipuni sezimbali ze-chamomile noma cwilisa isikhwama setiye se-chamomile enkomishini eyodwa yamanzi.
• Bilisa izimbali imizuzu eyi-10 bese uyihluza.
• Iphuze njalo ebusuku ngaphambi kokulala.

11. I-Fenugreek

Ukuthwebula nakho kungenzeka ngenxa yezinkinga zokugaya ukudla. I-Fenugreek yikhambi lasekhaya elihle kakhulu elizokwelapha ukweluleka okubangelwa izingqinamba zokugaya ukudla.

• Cwilisa imbewu embalwa yefenugreek emanzini isikhathi esingangehora bese uyiphuza ngaphambi kokulala.

12. Amafutha kagamthilini

Uwoyela ka-Eucalyptus ungenye yezindlela ezisebenza kahle kakhulu zokuthwebula kanti futhi ulwa nokucinana kwesifuba futhi usula indlela yakho yamakhala.

• Ngaphambi kokulala, engeza amaconsi ambalwa kawoyela obalulekile ku-diffuser.
• Iphunga elisemoyeni lizosula ukudlula kwamakhala.

13. I-Saline Nasal Spray

Isifutho sosawoti sinciphisa ukuvuvukala ngaphakathi kwamakhala futhi sikuvimbele ekuthini uhoxe. Ingaphatha nezinkinga zesinus, ukungezwani komzimba noma izifo ezingadala ukuvuvukala ngaphakathi kwekhala.

• Faka usawoti we-kosher emanzini.
• Faka kahle bese uyigcina ebhodleleni le-spray.
• Thela amaconsi ama-2 wamanzi anosawoti emakhaleni akho ngaphambi kokulala.

14. Sage

I-Sage umuthi onamandla oqukethe izakhiwo ezilwa nokuvuvukala kanye ne-antimicrobial ezinciphisa ukuvuvukala emakhaleni.

• Thatha idlanzana lamaqabunga e-sage bese ulifaka embizeni yamanzi abilayo.
• Beka ithawula phezu kwekhanda lakho bese uhogela umusi ngamakhala nangomlomo.

15. Itiye Lejinja

Ujinja uqukethe izakhiwo ezilwa namagciwane nezithibaza ukuqaqamba komphimbo nokugcoba izicubu. Ujinja ubuye uvule umgodi wamakhala futhi unciphise ukuvuvukala.

• Faka ujinja ochotshoziwe emanzini abilayo.
• Vumela inyuke isikhashana bese uyihluza.
• Faka uluju oluncane kutiye le-ginger bese udla.

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