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English to Serbian: A strong, rejuvenating sleep General field: Medical Detailed field: Medical: Health Care
Source text - English Introduction
Is it possible to sleep for 4-5 hours and feel more rested, more alert, and more energized than you did when you slept for 8 or 9 hours (or more)?
Yes it is! While this e-book may be short, the information in it is extremely powerful, do not underestimate it. This is state of the art optimum life performance information, which may shatter some of your old beliefs about sleep, and give you many learnings and understandings that you will be able to use to revolutionize your life. If you follow the information in this short e-book you will be able to:
1. Reduce your sleeping time.
2. Increase the Quality of your Sleep
3. Gain more energy than you ever had before.
4. Eliminate all feelings of drowsiness / inability to concentrate during the day.
5. Reduce your Daily Stress Levels
Just imagine what radical changes you could create, and what things you could accomplish in your life if you were able to sleep just half as much as you do now? Time is the most precious commodity we have in our lives! Or what you could do if you slept the same amount of time you do right now, but the sleep you got was more energizing and fulfilling than ever before?
The Popular Myth about Sleeping
Contrary to popular belief, you do not need 8 hours of sleep to function properly during the day. There's a crazy media hype out recently telling people that America is sleep deprived, and that we should all get 8 hours of sleep, blah blah blah. This is absolute non-sense, and any sleep expert would agree.
There are many people in the world today that perform extraordinary physically and mentally demanding tasks and sleep for only 4 to 6 hours per night. Are these people living zombies? Or did they somehow, consciously, or un-consciously tap into a hidden fountain of energy, a system that lets them perform this way?
A good example of a person like this is someone in a trans-atlantic yacht racing crew. The crew takes shifts being at the helm and on deck, and has to fight vigorous weather, poor eating conditions, continuous motion, and drastic temperature changes, for up to 3 months! At this time each crew member sleeps about 4-5 hours per shift, and has no trouble performing the highly mentally and physically demanding tasks of sailing a yacht, fighting 30 foot waves, adjusting sails, and concentrating on keeping the boat on course.
There are also many other individuals in the world who don't sail yachts or perform outrageously physically demanding tasks, yet they also sleep very little. Regardless of their "sleep deprivation", they're always up beat, energetic, and full of life. Were these people just born with this ability, or is it something they're doing on a conscious / subconscious level?
Translation - Serbian Uvod
Da li je moguće da se posle samo 4-5 sati spavanja osetite odmornije, spremniji, puni energije, nego kada biste spavali 8-9 sati (ili više)?
Da, moguće je! Iako je ova e-knjiga možda kratka, informacije koje su sadržane u njoj su izuzetno moćne, zato je ne potcenjujte. Ovo su visokokvalitetne informacije o poboljšanju životnih funkcija, koje može opovrgnuti neka od vaših uverenja kada je spavanje u pitanju, takođe će vam pružiti mnoga nova saznanja koja ćete moći da primenite i tako napravite revoluciju u svom životu. Ako budete pratili informacije u ovoj kratkoj e-knjizi moći ćete da:
1. Redukujete vaše vreme spavanja.
2. Povećate kvalitet vašeg sna.
3. Imaćete više energije nego što ste ikada imali.
4. Eliminsaćete sva osećanja pospanosti / nemogućnost da se koncentrišete tokom dana.
5. Smanjićete nivo stresa tokom dana.
Samo zamislite kakve biste radikalne promene mogli da napravite i šta biste sve mogli da postignete u životu ako biste uspeli da prepolovite vreme koje trošite na spavanje? Vreme je najdragocenija stvar koju imamo u našim životima! Ili ukoliko biste spavali isto koliko i sada, ali bi vas sada ovaj način spavanja ispunio energijom više nego ikada?
Popularan mit kada je spavanje u pitanju
Nasuprot popularnom verovanju, ne treba vam 8 sati sna da biste nomalno funkcionisali tokom dana. U poslednje vreme mediji nas pumpaju informacijama da ljudi u Americi imaju problema sa nedostatkom sna i da svi trebamo spavati bar 8 sati dnevno, bla, bla, bla. To je potpuna besmislica i svaki bi se ekspert koji se bavi problemom spavanja složio sa tim.
Postoje ljudi u svetu koji obavljaju izuzetno zahtevne fizičke i psihičke zadatke a spavaju svega 4 do 6 sati noću. Da li su ti ljudi onda hodajući zombiji? Ili su oni nekako, svesno ili nesvesno uspeli da zakorače u fontanu energije, sistem koji im jednostavno omogućuje da funkcionišu na taj način?
Dobar primer za takvu osobu je neko ko se bavi prekookeanskim trkanjem jahti. Posada se smenjuje na kormilu i na palubi, pri čemu moraju da se bore i sa ekstremnim vremenskim uslovima, uslovima loše ishrane, konstantnim kretanjem, drastičnim temperaturnim promenama, tokom 3 meseca! Tada svaki član posade spava oko 4-5 sati po smeni, pri čemu nema nikakvih problema da obavlja izuzetno zahtevne psihjičke i fizičke zadatke a koji se tiču plovidbe jahtom, boreći se sa talasima visokim i do 9 metara, prilagođavajući plovidbu i koncentrišući se na održavanje pravca broda.
Potoji još mnogo individua na svetu koje ne plove jahtom ili koji ne moraju da obavljaju izuzetno zahtevne fizičke poslove ali opet spavaju veoma malo. Bez obzira na njihov "nedostatak sna", oni su uvek puni energije i puni života. Da li su ti ljudi rođeni sa tom sposobnošću, ili je to nešto što rade na svesnom/nesvesnom nivou?
English to Serbian: 40 Solutions for a good sleep General field: Medical Detailed field: Medical: Health Care
Source text - English Section 1: Sleep schedules
Solution 1: wake up at the same time every morning
Keep wake-up times consistent and sleep quality will improve dramatically, giving you more energy and decreased sleep need.
Your body has an internal 24-hour clock which controls your circadian rhythm. Sleep quality is optimized during a very specific window of your circadian rhythm. If you learn to sleep exactly within that window you will enjoy the best sleep of your life. That is, you want to perfectly hit the "circadian low- point", which is the time when your body is programmed to sleep.
If you sleep in on weekends your internal clock is always playing catch-up as it tries to match itself with your indecisive wake-up times. For each hour you sleep in late on weekends it will take an extra day during the week to reset your clock. Sleeping in on weekends makes it difficult to hit the circadian low point. Your body tries to increase sleep duration to compensate for poor sleep quality.
Keep wake-up times consistent. Even on weekends. Your sleep quality will skyrocket.
For those who don't need alarm clocks (e.g. you are self-employed), you might be better off with free-running sleep...
Solution 2: Try free-running sleep
Free-running sleep means:
1. Go to sleep when tired.
2. Wake up without an alarm.
Early studies on circadian rhythm showed that our internal clocks run on a 25-hour period when isolated from external stimuli like daylight and timekeeping. External cues like sunlight reset our circadian rhythm and match it with the 24 hour day. These cues are called zeitgebers. (Other zeitgebers are food, exercise, and social interaction).
Even with a 25h internal clock, humans have slept with the 24h day before alarm clocks were invented. Artificial light prolongs the internal clock. To wake up without an alarm clock, don't expose yourself to too much artificial light at night. That will shift your internal clock forward.
Many insomniacs have circadian rhythms that run on 26 or 27 hour periods. It is difficult to entrain a 27-hour internal clock with a 24-hour external clock. Solution: free-running sleep with 27-hour days. Go to bed when you're tired, wake up naturally. Obviously hard to manage if you're not self-employed or on vacation.
Studies show that free-running sleepers experience a 10-15% boost in creativity compared to those who use an alarm clock.
Health-wise, free-running sleep is the optimal sleep schedule. It can be synced with the 24h day, but with artificial lights (like computer monitors) it might run out of sync, which is OK too.
Solution 3: The 28 hour day
Jet lag is far, far less intense flying west than it is flying east. Flying west you follow the sun and extend your day.
For some reason, it appears that it is easier for humans to push our body clocks forward. It only takes 1 day of sleeping in to push our clocks forward by 3 hours, but it takes 3 days of waking up early to reset it to normal.
This is why some have adopted the 28-hour day. Why 28? It syncs with the 168-hour week. Six 28-hour days instead of seven 24-hour days. Good for those who want to be awake in the evening and night during weekends (for going out).
If you follow any non-24 hour sleep schedule, use zeitgebers properly. Light is the strongest zeitgeber, and since you can no longer rely on the sun, sleep masks (sleep hack 29) and light boxes (sleep hack 27) become beneficial.
Solution 4: Polyphasic sleep
Nearly all animals in the animal kingdom have multiple sleep episodes per day. Sleeping just once per 24h period is an anomaly, and may partially be an artifact of artificial lighting. Most adult humans are naturally wired for sleeping twice every 24 hour period - a 6-7h nocturnal rest with a 20-60m siesta in the afternoon. Sleep patterns defined by more than one sleeping episode every 24h period are called polyphasic sleep.
Polyphasic sleep has created a buzz on the Internet lately. Self-experimenters usually try one of two schedules:
1. Nap for 20 minutes every 4 hours (total of 2h per day), or
2. Have a 3h "core sleep" at night with three 20m naps in the day (total 4h per day).
Polyphasic sleep seems to be the only way to function on less than 5 hours of sleep (for genetically non-short sleepers). Unfortunately, out of all the people who try to adapt to such a schedule, the majority fail, suggesting that some people just aren't wired for this.
Polyphasic sleep is an interesting sleep schedule that some people use with success, but the topic is too detailed to cover fully here.
Solution 5: Keep a sleep log
Translation - Serbian Deo 1: Raspored spavanja
Rešenje 1: probudite se svako jutro u isto vreme
Ukoliko se budete dosledno držali vremena ustajanja i kvalitet sna će vam se drastično poboljšati, davajući vam više energije a manje potrebe za snom.
Vaše telo ima unutrašnji dvadeset četvoročasni sat koji kontroliše vaš cirkadijalni ritam. Kvalitet sna je optimizovan za vreme veoma specifičnog vremenskog okvira vašeg cirkadijalnog ritma. Ako naučite da spavate u okviru tog vremena, imaćete najbolji san svog života. To jest, želite da savršeno potrefite „cirkadijalni suteren“, a to je vreme kada je vaše telo podešeno tako da krenete na spavanje.
Ako se vikendom uspavate, vaš unutrašnji sat će se uvek pokušavati da pohvata vaše neodlučno vreme buđenja. Za svaki sat više sna tokom vikenda, trebaće vam dan više tokom radne nedelje kako biste resetovali vaš unutrašnji sat. Previše spavanja tokom vikenda čini otežanim postizanje najniže tačke cirkadijalnog ritma. Vaše telo će pokušavati da poveća period spavanja kako bi nadoknadilo slab kvalitet sna.
Držite se ustaljenog vremena ustajanja. Čak i vikendima, i kvalitet vašeg sna će poleteti uvis.
Za one kojima alarm nije od potrebe (npr. samozaposleni ste), možda je bolje da uopšte nemate vremenski uslovljen san...
Rešenje 2: Pokušajte sa izbegavanjem vremenski uslovljenog sna
Ovo znači:
Idite na spavanje samo kada ste sanjivi.
Probudite se bez alarma.
Ranije studije o cirkadijalnom ritmu su pokazale da naš unutrašnji sat radi na 25-očasovnoj dužini kada smo izolovani od spoljašnih stimulacija kao što su dnevno svetlo i merenje vremena. Spoljašni okidači kao što su sunčeva svetlost resetuju naš cirkadijalni ritam i vrate ga u šablon od 24 časa. Ovi okidači se nazivaju „zeitgebers“ (davaoci vremena, koji mogu biti i hrana, vežbanje ili društvena interakcija).
Čak i sa unutrašnjim satom koji ima 25 časova, ljudi su spavali sa 24-očasovnim danom i pre nego što su satovi izumljeni. Veštačko osvetljenje produžava unutrašnji sat. Da bi ste se probudili bez alarma, nemote se mnogo izlagati veštačkom osvetljenju noću. Ovo će pomeriti vaš unutrašnji sat unapred.
Mnogi insomniaci imaju cirkadijalne ritmove koji traju 26 ili 27 časova. Teško je održati 27-očasovni unutrašnji sat u okviru 24-očasovnog spoljašnog sata. Rešenje je – izbegavanje vremenski uslovljenog sna 27-očasovno dnevno: Idite u krevet kada ste umorni, probudite se prirodno. Očigledno, ovo je teško sprovesti u delo ako niste samozaposleni ili na odmoru.
Studije su pokazale da ljudi koji sprovode ovo pokazuju 10-15% više kreativnosti nego oni koji koriste alarm.
Što se tiče zdravlja, ovakav način spavanja je optimalan način. Može da se sinhronizuje sa 24-očasovnim danom, ali zbog veštačkih svetala (kao što je kompjuterski monitor) može da se blago poremeti, što je I dalje ok.
Rešenje 3: 28-očasovni dan
Džet leg je mnogo manje intenzivan kada se leti na zapad nego na istok. Leteći na istok pratite sunce i produžavate dan.
Iz nekog razloga, izgleda da je nama ljudima lakše da pomerimo sat unapred nego unazad. Potrebno je da samo jednom odspavate duže nego inače da biste pomerili sat unapred 3 sata, ali je potrebno tri dana ranog ustajanja da biste ga vratili u normalu.
Zato su se neki prešaltali na 28-očasovni dan. Zašto 28? Zato što se sinhronizuje sa 168-očasovnom nedeljom. Šest 28-očasovnih dana umesto sedam 24-očasovnih dana. To je dobro za one koji žele da budu budni tokom večeri i noći tokom vikenda. (kako bi otišli u izlazak). Ako pratite bilo koji 24-očasovni raspored spavanja, koristite zeitgebers kako treba.
Svetlost je najmoćniji zeitgeber, i obzirom da se više ne možete osloniti na Sunce, maske za spavanje (trik za spavanje 29) i svetlosne kutije (trik za spavanje 27) su postale od koristi.
Rešenje 4: Polufazni san
Skoro sve životinje u životinskom carstvu imaju višestruke epizode sna tokom dana. Spavati samo jednom u 24 časa je anomalija, i može biti zaostatak veštačkog osvetljenja. Većina ljudi ima prirodno naviku da spava dva puta u toku 24 časa – 6-7 sati noćnog sna sa 20-60 minuta popodnevnog odmora. Obrasci spavanja koji su definisani ne samo jednom epizodom spavanja u toku 24-očasovnog perioda se nazivaju polufaznim snom.
O polufaznom snu se sve više u poslednje vreme govori po internetu. Oni koji sami sa sobom eksperimentišu obično isprobaju jedan od sva rasporeda:
Dremaju 20 minuta svakih 4 hours sata (ukupno 2h po danu), ili
Imaju 3h "glavnog sna" noću sa 20m dremke u toku dana (ukupno 4h u toku dana).
Izgleda da je moguće samo uz pomoć Polufaznog sna funkcionisati sa manje od 5h sna. (uglavnom za one koji nisu navikli kratko da spavaju). Nažalost od svih koji pokušaju da se prilagode takvom rasporedu spavanja većina njih ne uspe u tome, što ukazuje na to da neki ljudi jednostavno nisu podesivi za takvu vrstu rasporeda. Polufazni san je intersesantan raspored sna koji neki ljudi sa uspehom sprovode, ali ova tema je i suviše detaljna da bi je u potpunosti pokrili u ovoj knjizi.
Rešenje 5: Imajte dnevnik spavanja
English to Serbian: How to get rid of snoring and sleep apnea General field: Medical Detailed field: Medical: Health Care
Source text - English What causes snoring?
Snoring culprits
Statistics show that about 45% of adult's snores from time to time while around 25% snores regularly.
This is mostly considered as a problem that needs some intervention or treatment.
Generally, snoring is most common in men than women. Overweight people show more tendencies to snore than those within normal weight. Aqe appears to aggravate the situation as well.
With this disturbing condition, a lot of companies have designed devices that are said to cure snoring. About 300 devices or more are already registered in U.S. Patent and Trademark Office.
Some of these evolve from a traditional idea in which a tennis ball is put inside a sock that is then sewed to the back of the pajama.
Supposedly, this forces the snoring person to sleep on his side, because snoring becomes worse if a person lies flat on his back.
There have indeed been several variations when it comes to snoring devices.
Some keep the lower jaw forward, some work on the nasal passage and keep it open, and some even create an unfavorable stimulus as soon as a person snores.
However, these devices sometimes do not work primarily because the person who snores cannot control his own snoring nor be aware of it. If these devices have worked for some, it is probably because they disturb the sleep somehow and wakeup the person from time to time.
So what really are the causes of snoring? Basically, the sounds produced while snoring come from the vibration and striking of certain structures at the inner side of the mouth and nose. The inside part of the tongue and the upper throat bump with the uvula and palate thus air cannot flow easily.
Moreover, the quality of the muscles of the tongue and throat has a great impact on snoring. Too much relaxation of the muscles, due to alcohol or sleep-inducing drugs, causes the tongue to linger into the air passageway or the throat to bunch into the airway.
Such may also happen if a person has been too tired and has fallen into a really deep sleep.
In addition to these, people with bulky throat tissues also snore. This explains why overweight people are more likely to snore since the tissues of their neck are equally bulky. Children with enlarged tonsils also snore. Having a long palate that partially blocks the opening from the nose to the throat is also being pointed out as a cause. At it dangles along the passageway, a noise is being produced. If a long uvula pairs up with this condition, snoring becomes worse.
If there are obstructions in the nasal airways, snoring may also be expected. Such makes the uptake of air more difficult and forces together the throat tissues toward the middle. With this, snoring is most rampant during cold seasons in which people are more prone to catching colds and other sinus problems.
Summary of some of the major health and lifestyle factors that can contribute to snoring include:
Allergies, which can clog the airway and trachea
Allergy medications, which can dry the nasal cavities
Cold and flu, which can similarly clog the airway (this is why some people experience snoring only when they're suffering a cold or flu)
Thickened tissues in the nasal passages, which can sometimes result from some surgeries unrelated to snoring
Overuse of nasal sprays which irritate the nasal passageway
Enlarged adenoids and/or tonsils
Goiter (swelling of the an ineffective thyroid gland in the neck)
A disproportionately large tongue that blocks airflow
Ineffective regulation and neural control of mucus membranes
Obesity and excess weight (leading to an enlarged neck and excess soft tissue in the trachea). Since relatively more men tend to experience an excess gut, this is one reason why more men tend to snore more than women.
Excess gut/belly (relatively decreasing the size of the lungs)
Drinking alcohol or any medication (prescribed, over the counter, or illicit) that leads to excessive relaxation can lead to snoring, which sedates the throat muscles and causes them to collapse and also dilates blood vessels which swell up throat tissue
Cigarette smoking, which inflames the upper airway
The normal aging process, which can simply lead to a loss of muscle tone in the neck and thus snoring
While snoring is not as serious as other medical conditions, it has to be given attention as it may lead to further health problems.
Normally, the snorer does not get enough sleep and rest because sleep patterns are disturbed. Likewise, severe snoring may lead to other long-term conditions, an example of which is called obstructive sleep apnea that includes episodes of totally blocked breathing.
Here is just an opening list of the health problems associated with snoring (and remember, please, that we're just looking at physical problems right now; emotional problems come later).
sleep apnea (described below)
heart disease
stroke
headaches throughout the day (due to poor quality sleep and poor airflow through trachea)
night sweats
heartburn
swollen legs and arms (due to lack of oxygen flow)
an overall weakened immune system
hearing loss (if snoring is very loud; remember, snoring can be as loud as a passing jet)
and more...
Should snoring not lead to other serious conditions, the social implications still remain very disturbing and it can negatively affect relationships.
If you think your snoring is not disruptive to your partner and the quality of their sleep, just try sleeping with any of the following devices; all of which have been ranked as emitting the same or fewer decibels than the average snorer:
An operational lawn mower
An industrial vacuum cleaner
A running motorcycle
A passing jet plane
An operational chain saw
A blender, food processor, and a hair dryer - all three at once
It is therefore important that a chronic snorer consults an otolaryngologist who can examine the nose, mouth, palate, throat, and even neck. Sleep studies in a laboratory may be necessary to further identify the severity of the condition.
The treatment is strongly dependent on what has been diagnosed. As the cause is usually structural in nature, surgery is often suggested. However, those who find surgery risky prefer to just sleep every night wearing a nasal mask that is supposed to cause air pressure into the throat that is referred to as continuous positive airway pressure.
New research is also showing some people have snoring relief using much more comfortable chin straps.
Furthermore, there are simple ways that a person can do to somehow prevent this condition. Maintaining a healthy and active lifestyle is one as it tones the muscles and keeps weight within the normal level.
Conditioning oneself to a regular sleeping pattern can also help as well as not taking alcohol or sleep-inducing drugs right before going to sleep. Indeed, a good understanding of this condition will help a person deal with the situation better.
This is very important information that everyone should know, because it paves the way for the final section of this report: nonsurgical, safe, and proven methods of ending snoring once and for all.
What causes sleep apnea?
The Roots of Sleep Apnea
A good number of people suffer from sleep apnea but 90% of them do not know they actually experience it. Normally, the other family members or the bed partner are the ones who notice the symptoms. Sleeping without anyone nearby makes this condition ultimately life threatening.
Sleep apnea is mainly characterized by sudden and periodic ceasing of breathing during sleep. Such episodes may occur up to 100 times every night. The person suffering from this condition awakens to restart breathing but is normally not conscious of any these.
Those who think they have sleep apnea but do not sleep in proximity with anyone use audio recordings to monitor and confirm any doubts.
There are a lot of things that must be remembered about this condition.
One is the fact that it may lead to sleep deprivation because of the frequency of the disturbances every night. Also, it is a disorder that lingers for a long time if not properly treated and even worsens, as a person gets older.
Above all these, because of its very nature, no doubt that it can be very detrimental to one's health and life.
Snoring and sleep apnea are often mistaken to be one and the same thing although they are not. Snoring is basically just producing an unusual sound during sleep but this does not necessarily mean breathing has stopped. However, it may come with sleep apnea.
Translation - Serbian Šta izaziva hrkanje?
Uzročnici hrkanja
Statistike pokazuju da oko 45% odraslih hrče s vremena na vreme, a oko 25% hrče redovno.
Ovo se obično smatra problemom koji zahteva neku intervenciju ili lečenje.
Generalno, hrkanje je više uobičajno kod muškaraca nego kod žena. Gojazni ljudi imaju veću tendenciju da hrču od onih koji imaju normalnu težinu. Godine takođe pogoršavaju situaciju.
Zbog ovoga, mnoge kompanije su dizajnirale sprave kojim navnodno mogu da izleče hrkanje. Oko 300 i više sprava su navodno već registrovane u Američkom zavodu za patente.
Neke sprave su potekle od starinskog načina rešavanja problema – stavljanja teniske loptice u čarapu, koja se zatim ušije na leđa pidžame.
Navodno, ovo prisiljava osobu koja spava da se okrene na stranu, jer hrkanje postaje gore ako osoba spava na leđima.
Postoji nekoliko varijacija na temu sprava koje sprečavaju hrkanje.
Neke spave drže donju vilicu napred, neke utiču na disajne puteve i drže ih otvorenima, a neke stvaraju neprijatnu stimulaciju čim osoba zahrče.
Ipak, neke sprave ponekad ne rade najviše zbog toga št osoba koja hrče ne može da kontroliše hrkanje, niti da bude svesna istog. Ako su sprave i radile u nekim slučajevima, najverovatnije je zbog toga što uznemiruju san i bude osobu s vremena na vreme.
Koji su onda uzroci hrkanja? U principu, zvuk hrkanja dolazi od vibracije i udaranja određenih struktura o unutrašnjosti usta i nosa. Unutrašnji deo jezika i gornji deo grla sudaraju se sa uvulom i nepcem, zbog čega vazduh otežano prolazi.
Štaviše, kvalitet mišića jezika i grla ima velik uticaj na hrkanje. Isuviše opuštanja mišića, da li zbog alkohola ili lekova za spavanje, uzrokuje da jezik visi ispred vazdušnih puteva ili da se grlo ispreči protoku vazduha.
Tako nešto može da se dogodi i ako je osoba premorena i upada u dubok san.
Dodatno, ljudi sa velikim grlenim tkivom takođe hrču. To je objašnjenje zašto gojazne osobe hrču, jer je i tkivo njihovog grla takođe veliko. Deca sa uvećanim krajnicima takođe hrču. Još jedan od uzročnika može da bude i dugo nepce koje blokira nosne otvore koji vode do grla. Kako ono visi kroz prolaz, tako se i buka proizvodi. U paru s dugom uvulom, hrkanje postaje još gore.
Ako postoje smetnje u vazdušnim putevima, hrkanje može takođe da bude očekivano. Tako nešto otežava unos vazduha i prisiljava tkivo grla da se skuplja ka sredini. Zbog ovoga, hrkanje je najprisutnije za vreme hladne sezone kada su ljudi više podložni prehladama i drugim problemima sa sinusima.Pregled nekih od najvećih zdravstvenih i faktora načina života koji doprinose hrkanju:
• Prehlada ili grip, koji takođe mogu da zapuše vazdušne puteve (zato neki ljudi hrču samo kad imaju prehladu ili grip)
• Zadebljana tkiva koja mogu da zapuše vazdušne puteve, što nekad može biti posledica operacija koje su nepovezane sa hrkanjem
• Previše korišćenja sprejeva koji iritiraju nosne kanale
• Uvećani adenoid i/ili krajnici
• Gušavost (zapaljenje nefunkcionalne tiroidne žlezde u vratu)
• Disproporcionalno velik jezik koji blokira prolaz vazduha
• Neefektivna regulacija i neuralna kontrola sluznih membrana
• Gojaznost i višak telesne težine (što dovodi do uvećanog vrata i viška mekog tkiva u traheji). Pošto je višak kila nešto što više pogađa muškarce, ovo je jedan od razloga zbog čega muškarci češće hrču od žena
• Višak sala (čime se relativno smanjuje zapremina pluća)
• Konzumacija alkohola ili lekova (preko recepta, kupljeno, ili nelegalno nabavljeno) koji rezultuju prevelikim opuštanjem mišića mogu dovesti do hrakanja, jer opuštaju mišiće grla i takođe šire krvne sudove što natiče tkivo grla
• Pušenje cigareta, što može dovesti do zapaljenja gornjih disajnih puteva
• Normalan proces starenja, koji dovodi do opuštanja tonusa mišića i time - hrkanja
Iako hrkanje nije ozbiljno kao neki drugi zdravstveni problemi, može da vodi ka njima.
Onaj koji hrče nema dovoljno sna i odmora, jer mu hrkanje negativno utiče na ritam sna. Takođe, teško hrkanje može da dovede do dugoročnih posledica, a primer za to je apneja koja kao posledicu ima povremene totalne blokade disanja.
Evo samo nekih zdravstvenih problema koji su prouzrokovani hrkanjem (i to samo fizički; emotivni problemi dolaze kasnije)
• apneja (opisana u daljem tekstu)
• srčane tegobe
• šlog
• glavobolje u toku dana (prouzrokovane lošim snom i lošim protokom vazduha kroz traheju)
• noćno znojenje
• gorušica
• nadute noge i ruke (zbog lošeg protoka kiseonika)
• sveukupno oslabljen imunološki sistem
• gubitak sluha (ako je hrkanje glasno; zapamtite, hrkanje može da bude glasno kao mlaznjak)itd...
Ako hrkanje ne dovede do drugih ozbiljnih stanja,svakako su drušvene implikacije veoma uznemirujuće i to može negativno uticati na odnose među ljudima.
Ako mislite da vaše hrkanje ne utiče uznemirujuće na Vašeg partnera i njegov kvalitet sna, samo pokušajte da spavate sa nekim od sledećih uređaja; svaki od njih je rangiran kao uređaj koji emituje isti ili manji broj decibela kao jedna prosečna osoba koja hrče:
Kosilica u radu
Usisivač
Motocikl u pokretu
Mlaznjak u prolazu
Motorna testera
Blender, sokovnik, i fen za kosu – kao sva tri u isto vreme.
Zato je od velike važnosti da se osoba koja hronično hrče konsultuje sa otorinolaringologom koji može pregledati nos, usta, nepce, grlo, pa čak i vrat. Može biti potrebno izvršiti labaratorijsko praćenje sna kako bi podrobnije utvrdili ozbiljnost stanja.
Način lečenja apsolutno zavisi od dijagnoze. Kako je uzrok obično fiziče prirode, obično se predlaže hirurška intervencija. Kako bilo, oni koji smatraju da je hirurška intervencija rizična smatraju boljom opcijom da spavaju svaku noć noseći nazalnu masku koja bi trebala da izazove vazdušni pritisak u grlu koji se naziva konstantni pozitivni pritisak u vazdušnim putevima.Novo istraživanje je pokazalo da neki ljudi olakšavaju problem sa hrkanjem koristeći remenje za bradu.
Dalje, postoje jednostavniji načini kako osoba može donekle da spreči ove probleme. Održavanjem zdravog i aktivnog života, kojim se mišići zadržavaju u tonusu i težina se održava na normalnom nivou.
Navikavanje na redovne cikluse sna takođe pomaže, kao i ne uzimanje alkohola ili lekova za spavanje neposredno pred odlazak u krevet. Dobro razumevanje problema pomaže oko rešavanja situacije.
Ovov je veoma važna informacija koju bi svi trebali da znaju, jer utire put završnoj sekciji ovog teksta: ne hirurške, bezbedne i dokazane metode da se jednom i za svagda otarasite hrkanja.
Šta izaziva apenju?
Koreni opstruktivne apenje
Poveći broj ljudi pati od opstruktivne apneje, ali 90% njih ne znaju da je imaju. Uobičajno, članovi porodice ili partneri u krevetu prvi primete simptome. Spavanje bez ikoga u blizini čini ovo stanje životno ugrožavajućim.
Apneja se uglavnom manifestuje iznenadnim ili periodičnim prestankom disanja tokom spavanja. Takve epizode prestanka disanja tokom spavanja se mogu javljati i do 100 puta svake noći. Osoba koja pati od ovog poremećaja se budi kako bi ponovo pokrenula disanje ali ne bude svesna ničeg navedenog.
Oni koji misle da imaju opstruktivnu apneju ali ne spavaju ni u čijoj neposrednoj blizini koriste se audio snimanjem sebe kako bi pratili svoje disanje u toku noći i eventualno potvrdili svoje sumnje.
Postoji mnogo stvari koje trebate imati na umu kada je u pitanju ovo stanje.
Jedna od činjenica je i ta da ona može prouzrokovati nespavanje tokom noći zbog učestalposti smetnji tokom noći. Takođe, to je poremećaj koji može biti prisutan duži vremenski period ako se ne leči adekvatno, a može se čak i pogoršati sa godinama.
Iznad svega, zbog same prirode stanja, nema sumnje da može biti veoma štetano po zdravlje i život pojedinca.
Hrkanje i apneja se često smatraju jednom te istom stvari iako one to nisu. Hrkanje u osnovi samo proizvodi neobičan zvuk tokom spavanja ali to ne znači da je i disanje prestalo. Ali, hrkanje se može javljati kod opstruktivne apneje.
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