So wo nso wo nna bere a woanyinsɛn no? (Sleeping During Pregnancy) Momma yɛnka eyi ho asɛm!

Seesei worehwɛ akokoaa kwan. Enti, ɛtɔ mmere bi a ebetumi ayɛ den kakra sɛ wobɛda yiye. Esiane sɛ wo yafunu renyin nti, ebetumi ayɛ den sɛ wubenya baabi a wobɛda yiye. Ɛnyɛ ɛno nko, na mmom ebia ɛsɛ sɛ wosɔre nso kɔtow wo ho mpɛn pii anadwo fã. Ebia nnipa binom nso te wɔn koko mu yaw na wɔtaa nyan. Eyinom abu so wɔ nyinsɛn mu, enti mma ɛnhaw wo.

Dɛn nti na ɛtɔ mmere bi a ɛyɛ den saa sɛ obi bɛda bere a wanyinsɛn no?

Nneɛma pii nti na ebia worenna yiye bere a wonyinsɛn no. Momma yɛnhwɛ nneɛma atitiriw a enti ɛte saa. Nipadua mu yare: Ebia wo yafunu reyɛ kɛse, na ama ayɛ den ama wo sɛ wobɛda sɛnea ɛsɛ. Sɛ woda w’akyi a, akokoaa no mu duru betumi de nhyɛso aba mogya ntini kɛse bi a ɛwɔ w’akyi (a wɔfrɛ no `Inferior Vena Cava`) so. Saa ntini yi ne baabi a mogya a efi wo nan mu san kɔ wo koma mu. Enti sɛ womia eyi so a, mogya a ɛbɛsen no betumi asiw wo ne akokoaa no nyinaa kwan, na ɛno betumi ama wo ho atɔ wo na w’adwene atu afra. Ɛno nti na nnuruyɛfo taa kamfo kyerɛ sɛ da wo nkyɛn. Afei nso, bere a w’awotwaa no nyin no, ɛmia wo akisikuru, na ɛma ehia sɛ woto wo ho mpɛn pii , na ebia wobɛsɔre mpɛn pii anadwo fã. Eyi nso yɛ ɔhaw kɛse ma nna. Ade foforo nso ne komayare . Nkwammoaa mu nsakrae a ɛba bere a wɔyem no, awotwaa a ɛrenyin no piapia kɔ soro wɔ yafunu no so, ne yafunu mu acid a ɛba menewam no kɔ soro. Ɛno na wote nka sɛ wo moma so rehyew. Eyi nso yɛ ɔhaw a ɛma woda anadwo. Ɛnanom binom nya nneɛma te sɛ nan a ɛyɛ yaw ne akyi yaw , titiriw bere a akokoaa no mu duru kɔ soro no. Saa ɛyaw ahorow yi nso sɛe nna anadwo. Nneɛma afoforo nti: Ɛnanom a wɔyem pii ka sɛ wɔn adaeso mu da hɔ sen sɛnea wɔtaa yɛ, na ɛtɔ mmere bi a ɛyɛ nwonwa yiye. Wɔka nso sɛ ɛtɔ mmere bi a wɔda adaeso a ɛyɛ hu, na wɔso dae bɔne mpo . Hormone ahorow nso betumi aka eyi. Nea ɛka ho no, adwennwen nso betumi ayɛ akwanside kɛse ama nna. Susuw ho hwɛ, ebia akokoaa no akwahosan ho asɛm haw wo. ‘So mɛyɛ ɛna pa?’ Ɔkae. ‘Mɛbɛyɛ dɛn adi asɛyɛde foforo yi ho dwuma?’, ‘So akokoaa no benya apɔwmuden?’, ‘So awo bɛyɛ yaw?’ Ebia nsɛmmisa apem ne biako rehuruhuruw wɔ wo tirim. Sɛ wususuw saa nneɛma yi ho a, ɛhe na wobɛda? Saa nkate ahorow yi nyinaa yɛ nea ɛfata koraa wɔ nyinsɛn mu. Nanso, ɛnyɛ wo nko, na mmom ebia wo kunu nso rentumi nna anadwo esiane saa nneɛma yi nti. Ebia wo ne akokoaa no nso haw no.

Enti yɛbɛyɛ dɛn atumi ama saa nna yi atu mpɔn kakra?

Okay, seesei yɛnim nea enti a ɛyɛ den sɛ yɛbɛda. Enti ma yɛnhwɛ nea yebetumi ayɛ wɔ ho.

Daa gyinabea ne pillows

Eye paa sɛ wubenya wo su sɛ wobɛda wo benkum so ntɛm wɔ nyinsɛn mu.. Sɛ woda w’afã a wo nkotodwe abɔ kakra a, ɛno ne gyinabea a ɛyɛ ahotɔ sen biara a wubehu bere a wo nyinsɛn no kɔ so no. Sɛnea yɛaka dedaw no, nna a wobɛda saa kwan yi so nso ma ɛyɛ mmerɛw ma wo koma sɛ ɛbɛyɛ adwuma, efisɛ akokoaa no mu duru mfa nhyɛso kakraa bi mma ntini kɛse a wɔfrɛ no `Inferior Vena Cava` no so. Sɛ wodan kɔ benkum so a, ɛboa ma akokoaa no aduan ne mframa pa no nso boa ma ɛkɔ awotwaa no mu yiye.

Nanso, mma ɛnhaw wo sɛ "So mɛhuruhuruw wɔ me nna mu anadwo?" Ɛyɛ awosu sɛ yɛbɛsesa yɛn gyinabea bere a yɛda no, na yentumi nni so. Fi ase da w’afã sɛnea wubetumi biara.

Bɔ mmɔden sɛ wode pillow bedi dwuma na ama woada yiye.

• Ɛnanom binom de pillow gu wɔn yafunu ase anaa wɔn nan ntam . Eyi ma nhyɛso a ɛba wɔn akyi ne wɔn asen so no so tew.
• Afei nso, wubetumi atew nhyɛso bi so denam pillow ketewaa bi anaa kuntu ketewaa bi a wobɛbobɔw na wode ahyɛ w’akyi so .
• Nokwarem no, ebia woahu sotɔɔ ahorow a wɔtɔn ‘Pregnancy Pillows’ . Eyinom wɔ nsusuwii ahorow te sɛ C-shaped ne U-shaped. Wɔayɛ ebinom sɛnea ɛbɛyɛ a nipadua no nyinaa bɛboa. Sɛ woresusuw ho sɛ wubenya bi a, di kan ne wo duruyɛfo nkasa na woahu nea ɛfata wo ne sɛ ebia wuhia ankasa anaa. Ebia wubehu sɛ apɔw-mu-teɛteɛ kakraa bi a wode besi hɔ ara kwa no betumi ama woanya ahotɔ kɛse.

Akwan foforo a ɛnyɛ den a ɛbɛboa wo ma woada

Wɔnkamfo nnuru a wɔtɔn a wɔmfa nnuru nhyɛ mu, a nhabannuru ka ho mma mmea a wɔyem efisɛ yennim sɛnea ɛka akokoaa no. Mmom no, wubetumi ama hokwan a wowɔ sɛ wobɛda yiye anadwo no ayɛ kɛse denam anammɔn a ɛnyɛ den yi a wubedi akyi so:

• Yi anonne a caffeine wom (te sɛ soda, kɔfe , tii, ne chocolate ) fi w’aduan mu sɛnea wubetumi biara. Sɛ wonom a, fa no ano hye anɔpa anaa ansa na woadi awia aduan. Kae sɛ nnipa binom ka sɛ sɛ wɔnom wɔn awia tii awia 4 anaa 5 mpo a, wontumi nna anadwo. Enti ɛsɛ sɛ wohwɛ yiye kɛse wɔ eyi ho bere a wonyinsɛn no .
• Kwati sɛ wobɛnom nsu pii te sɛ nsu na woadi aduan kɛse nnɔnhwerew kakraa bi ansa na woada (anyɛ yiye koraa no nnɔnhwerew 2-3 ansa na woada). (Nanso kae sɛ, ɛsɛ sɛ wudi nnuan a ahoɔden wom da mũ no nyinaa, na wonom nsu pii.) Ɛnanom binom nso hu sɛ ɛnyɛ den sɛ wobedi pii kakra anɔpa ne awia aduan, na wobedi kakraa bi wɔ anwummere aduan mu. Sɛ ɛyɛ den ma wo sɛ wobɛda anadwo esiane akisikuru nti a, bɔ mmɔden sɛ wubedi biribi a emu yɛ hare te sɛ krak ansa na woada.
• Fa yɛ wo su sɛ wobɛda na woasɔre bere koro mu da biara. Eyi bɛboa woNipadua dɔn no fi ase yɛ adwuma wɔ ɔkwan foforo so, na afei ɛbɛyɛ mmerɛw sɛ wobɛda bere a ɛfata mu.
• Kwati apɔw-mu-teɛteɛ a emu yɛ den a ɛbɛn bere a wode bɛda. Apɔw-mu-teɛteɛ a emu nyɛ den awia anaa anwummere ye, nanso ɛnyɛ anadwo. Mmom no, yɛ biribi a ɛbɛma wo bo adwo. Nhoma bi a wobɛkenkan, nnwom a ɛyɛ dɛ a wobɛtie, anaasɛ anonne a ɛyɛ hyew a caffeine nnim te sɛ nufusu a ɛwo wom (te sɛ nhabannuru tii bi - nanso bisa wo duruyɛfo) betumi aboa. Aguare a ɛyɛ hyew nso betumi aboa nnipa binom.
• Sɛ wosɔre a wo nan ayɛ wo yaw a, ebia wubenya ahotɔ denam wo nan a wode bɛto ɔfasu so anaasɛ wubegyina wo nan so no so . Ɛnanom binom hu sɛ sɛ wɔtrɛw wɔn nantwi ba ntini mu ansa na wɔada a, ɛboa. Afei nso, hwɛ hu sɛ worenya calcium ne magnesium a ɛdɔɔso wɔ w’aduan mu (nufusu, yogurt, nhabannuru a ɛyɛ ahabammono, nnuaba). Saa aduannuru yi betumi aboa ma nan a ɛyɛ mmerɛw no so atew. Nanso, ɛbɛyɛ papa sɛ worennom nnuru biara a wɔde ka wo ho a wonkɔ wo duruyɛfo nkyɛn.
• Da a adagyew nnim akyi no , kɔ yoga adesua, dwennwen nneɛma ho, anaa sua akwan foforo a wobɛfa so agye w’ahome a ɛbɛboa wo ma woagye w’ahome. Ahomegye apɔw-mu -teɛteɛ nso betumi aboa. (Nanso kae sɛ, wo ne wo duruyɛfo nkasa ansa na woafi apɔw-mu-teɛteɛ anaa dwumadi foforo biara ase.)
• Sɛ worehyia ɔhaw wɔ nna mu esiane ehu anaa dadwen nti , susuw ho sɛ wobɛkɔ awo adesua anaa awofoyɛ adesua. Sɛ wusua pii, wo ne mmaatan afoforo a wɔyem kasa, na wote wɔn suahu ahorow a, ebetumi aboa wo ma woadi ehu a ɛma woda anadwo no so. Ɛho hia nso sɛ woka wo nkate kyerɛ obi a wowɔ ne mu ahotoso.

Nanso sɛ meda so ara ntumi nna nso ɛ?

Yiw, bere a woayɛ eyinom nyinaa akyi mpo no, ebia nna bi wɔ hɔ a wuntumi nna kɛkɛ. Ɛno yɛ ade a ɛfata. Sɛ́ anka wobɛtow wo ho na woadan wo ho wɔ mpa so, asusuw sɛ, "Mintumi nna," na woakan nnɔnhwerew no akɔ fam kosi sɛ alarm no bɛbɔ no, sɔre na yɛ biribi a ɛbɛma w'adwene adwo . Sɛ nhwɛso no, kenkan nhoma bi (nanso ɛnyɛ nea ɛyɛ hu!), tie dwom bi a ɛma obi dwo, anaa hwɛ nsɛmma nhoma bi. Wɔ ebinom fam no, sɛ wɔbɛhwɛ mfɛnsere mu kakra kɛkɛ nso ma wɔn ho dwo wɔn.Adeɛ a ɛho hia paa ne sɛ woremfa ``Stress`` pii nka wo nna ho. Bere bi akyi no, wobɛte nka sɛ woabrɛ araa ma woada bio. Afei kɔda. Afei nso, sɛ ɛbɛyɛ yiye a, da tiawa awiabere (bɛyɛ simma 30 kosi 60). Sɛ woda nnɔnhwerew pii a, ebetumi asiw wo kwan sɛ wobɛda bio anadwo. Nanso nna tiawa yi bɛma woanya ahoɔden de ayɛ adwuma da mũ no nyinaa na ama wo nipadua no anya ahomegye a ehia.

Enti, nneɛma bɛn na ɛho hia sen biara a ɛsɛ sɛ yɛkae fi nea yɛaka ho asɛm no mu?

Da pa a obi bɛda yiye bere a wanyinsɛn no nyɛ biribi a ɛnyɛ den sɛ obiara betumi anya. Nanso enhia sɛ ɛyɛ dae bɔne. Sɛ wopɛ sɛ woda a, nanso nneɛma pii nso wɔ hɔ a wubetumi ayɛ na ama woatumi agyina ano.

• Hwɛ yiye wɔ wo nna tebea ho , titiriw bɔ mmɔden sɛ wobɛda wo benkum so na woabɔ wo nkotodwe. Fa pillows di dwuma de boa sɛ ɛho hia a.
• Nya suban ahorow a ɛboa wo ma woda yiye : kɔda bere koro mu da biara, yɛ biribi a ɛma wo ho dwo na ɛma wo ho dwo ansa na woada, to caffeine ano hye, na kwati adidi a emu yɛ duru anadwo.
• Mfa wo dadwen ne wo suro nsie wo ho . Wo ne wo duruyɛfo, wo hokafo, ne w’adɔfo nka saa nneɛma yi ho nkɔmmɔ. Sɛ ɛho hia a, hwehwɛ afotu fi adwenemyare ho ɔfotufo hɔ .
• Mfa nnuru a wɔde da/aboa anaa nhabannuru a wɔtɔn a wɔmfa nnuru nhyɛ mu nni dwuma da, da a wonkɔ oduruyɛfo nkyɛn. Eyinom betumi apira wo ne wo ba no.
• Hwɛ w’aduan so yiye. Di aduan a ɛkari pɛ na nya aduannuru a ɛho hia.

Kae sɛ ɛnyɛ wo nkutoo na wowɔ saa akwantu yi mu. Nnipa pii wɔ hɔ a wobetumi aboa wo na wɔate wo ase. Afei nso, nsɛnnennen a wuhyia wɔ nyinsɛn yi mu no pii yɛ bere tiaa mu de. Sɛ wowo wo ba no wie a, eyinom nyinaa bɛsakra, na nsɛnnennen foforo bɛsɔre, nanso nna ho haw ahorow yi rentaa mma koraa. Saa bere yi de, yɛ nea wubetumi biara na ama wo nipadua ne w’adwene anya ahomegye pa. Ɛbɛyɛ nea mfaso wɔ so kɛse ama wo ne wo ba no!

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` Nyinsɛn nna, nna bere a nyinsɛn, nna a wontumi nna, ɛna a onyinsɛn, nna pa, nyinsɛn yiyedi, nyinsɛn nna Sinhala