Awulali nawe ngexesha lokukhulelwa? (Ulele Ngexesha Lokukhulelwa) Masithethe ngale nto!

Ngoku ulindele umntwana. Ngoko ke, ngamanye amaxesha kunokuba nzima kancinci ukulala kakuhle ebusuku. Njengoko isisu sakho sikhula, kunokuba nzima ukufumana indawo yokulala ekhululekileyo. Akupheleli apho, kodwa kunokufuneka uvuke uyokuchama rhoqo phakathi kobusuku. Abanye abantu banokuba neentlungu zesifuba kunye nokuvuka rhoqo. Ezi ziqhelekile ngexesha lokukhulelwa, ngoko ungakhathazeki.

Kutheni ngamanye amaxesha kunzima kangaka ukulala ngexesha lokukhulelwa?

Zininzi izizathu zokuba kutheni ungalali kakuhle ngexesha lokukhulelwa. Makhe sijonge ezona zizathu ziphambili. Ukungakhululeki emzimbeni: Isisu sakho sisenokuba sikhulu, nto leyo eyenza kube nzima ukuba ulale ngokuqhelekileyo. Xa ulele ngomqolo, ubunzima bomntwana bunokubeka uxinzelelo kumthambo omkhulu wegazi kumqolo wakho ongezantsi (obizwa ngokuba yi-'Inferior Vena Cava'). Lo mthambo kulapho igazi elivela emilenzeni yakho libuyela khona entliziyweni yakho. Ngoko ke xa oku kucinezelwe, ukuhamba kwegazi kunokuthintelwa kuwe nakumntwana, nto leyo enokukwenza uzive ungakhululekanga kwaye unesizungu. Yiyo loo nto oogqirha bedla ngokucebisa ukuba ulale ngecala. Kwakhona, njengoko isibeleko sakho sikhula, sicinezela isinyi sakho, nto leyo ekwenza kufuneka uchame rhoqo , kwaye unokuvuka amaxesha amaninzi phakathi kobusuku. Oku kukwayingxaki enkulu yokulala. Enye into sisitshiso sentliziyo . Utshintsho lweehomoni ngexesha lokukhulelwa, isibeleko esikhulayo sityhala isisu, kunye ne-asidi yesisu enyukayo emqaleni iyanda. Kulapho uziva ngathi isifuba sakho siyatshisa. Le yingxaki ekugcina uphaphile ebusuku. Abanye oomama bafumana izinto ezifana nokuqaqamba kwemilenze kunye neentlungu zomqolo , ngakumbi njengoko ubunzima bomntwana busanda. Ezi ntlungu zikwaphazamisa ukulala ebusuku. Ezinye izizathu: Oomama abaninzi abakhulelweyo bathi amaphupha abo acacile ngakumbi kunesiqhelo, kwaye ngamanye amaxesha angaqhelekanga. Bathi ngamanye amaxesha banamaphupha awoyikisayo, kwanamaphupha amabi . Iihormone nazo zinokuchaphazela oku. Ukongeza, uxinzelelo lunokuba ngumqobo omkhulu ekulaleni. Cinga ngako, usenokuba ukhathazekile ngempilo yomntwana. 'Ngaba ndiza kuba ngumama olungileyo?' 'Ndiza kuyisingatha njani le mbopheleleko intsha?', 'Ngaba umntwana uza kuba sempilweni?', 'Ngaba ukuzala kuya kuba buhlungu?' Imibuzo eliwaka isenokujikeleza entlokweni yakho. Xa ucinga ngezi zinto, uza kulala phi? Zonke ezi mvakalelo ziqhelekile ngexesha lokukhulelwa. Kodwa, kungekuphela nje wena, kodwa nomyeni wakho usenokungakwazi ukulala ebusuku ngenxa yezi zinto. Usenokuba ukhathazekile ngawe nomntwana.

Ngoko ke singayiphucula njani kancinci le ndlela yokulala?

Kulungile, ngoku siyazi ukuba kutheni kunzima ukulala. Ngoko ke makhe sibone ukuba singenza ntoni ngayo loo nto.

Indawo yokulala kunye nemiqamelo

Kulungile kakhulu ukuziqhelanisa nokulala ngecala lasekhohlo kwasekuqaleni kokukhulelwa.Ukulala ngecala lakho namadolo akho agobile kancinci yeyona ndawo ikhululekileyo oza kuyifumana njengoko ukhulelwe. Njengoko sele sitshilo, ukulala ngale ndlela kwenza kube lula ukuba intliziyo yakho isebenze, njengoko ubunzima bomntwana bubeka uxinzelelo oluncinci kumthambo omkhulu obizwa ngokuba yi-`Inferior Vena Cava`. Ukujika kwicala lasekhohlo kukwanceda ukondleka komntwana kunye neoksijini ifikelele kwisibeleko ngcono.

Kodwa, ungakhathazeki malunga nokuba "Ngaba ndiza kujika ndilale ebusuku?" Kungokwemvelo ukuba sitshintshe izikhundla xa silele, kwaye asinakuyilawula loo nto. Qala ukulala ngecala kangangoko unako.

Zama ukusebenzisa imiqamelo ukuze ulale kamnandi.

• Abanye oomama babeka umqamelo phantsi kwesisu okanye phakathi kwemilenze yabo . Oku kunciphisa uxinzelelo emqolo nasemaqakaleni abo.
• Kwakhona, unganciphisa uxinzelelo oluthile ngokusonga umqamelo omncinci okanye ingubo encinci uze uyibeke phantsi komqolo wakho .
• Enyanisweni, kusenokwenzeka ukuba ukhe wazibona iivenkile ezithengisa 'iiPregnancy Pillows' . Ezi ziza ngeemilo ezahlukeneyo, ezifana ne-C-shaped kunye ne-U-shaped. Ezinye zenzelwe ukubonelela ngenkxaso yomzimba wonke. Ukuba ucinga ngokuyifumana, thetha nogqirha wakho kuqala ukuze ubone ukuba yeyiphi efanelekileyo kuwe kwaye ukuba uyayifuna ngokwenene na. Ungafumanisa ukuba ukugcina nje imiqamelo embalwa endaweni yayo kunokukunika isiqabu esikhulu.

Ezinye iindlela ezilula zokukunceda ulale

Izixhobo zokulala ezifumaneka ngaphandle kwemvume kagqirha, kuquka amayeza esintu, azikhuthazwa kubasetyhini abakhulelweyo kuba asazi ukuba zichaphazela njani umntwana. Endaweni yoko, ungawandisa amathuba akho okulala kakuhle ebusuku ngokulandela la manyathelo alula:

• Susa iziselo ezine- caffeine (ezifana ne-soda, ikofu , iti, kunye netshokholethi ) kangangoko unako ekutyeni kwakho. Ukuba uyazisela, zinciphisele kusasa okanye ngaphambi kwesidlo sasemini. Khumbula, abanye abantu bathi abakwazi ukulala ebusuku nokuba basela iti yabo yasemva kwemini ngentsimbi yesi-4 okanye yesi-5 emva kwemini. Ngoko ke kufuneka ulumke kakhulu ngale nto ngexesha lokukhulelwa .
• Kuphephe ukusela ulwelo oluninzi olufana namanzi kwaye utye isidlo esikhulu iiyure ezimbalwa ngaphambi kokulala (ubuncinane iiyure ezi-2-3 ngaphambi). (Kodwa khumbula, kufuneka utye ukutya okunesondlo imini yonke, kwaye usele amanzi amaninzi.) Abanye oomama bakwafumanisa kulula ukutya kancinci kwisidlo sakusasa nesasemini, kwaye batye kancinci kwisidlo sangokuhlwa. Ukuba unengxaki yokulala ebusuku ngenxa yesicaphucaphu, zama ukutya into ekhaphukhaphu efana neecrackers ngaphambi kokulala.
• Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Oku kuya kukuncedaIwotshi yomzimba iqala ukusebenza ngendlela eyahlukileyo, ize emva koko kube lula ukulala ngexesha elifanelekileyo.
• Kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala. Ukuzilolonga kancinci emva kwemini okanye ngokuhlwa kulungile, kodwa hayi ebusuku. Endaweni yoko, yenza into eza kukuthomalalisa. Ukufunda incwadi, ukumamela umculo othambileyo, okanye ukusela isiselo esifudumeleyo, esingena-caffeine njengobisi olunobusi (njengeeti zemifuno - kodwa buza ugqirha wakho) kunokunceda. Ukuhlamba ngamanzi afudumeleyo kunokunceda abanye abantu.
• Ukuba uvuka unentlungu emilenzeni, ungafumana isiqabu ngokuncamathisela iinyawo zakho eludongeni okanye ukuma ngomlenze wakho . Abanye oomama bafumanisa ukuba ukolula izihlunu zabo ngaphambi kokuba balale kuyanceda. Kwakhona, qiniseka ukuba ufumana i-calcium kunye ne-magnesium eyaneleyo ekutyeni kwakho (ubisi, iyogathi, imifuno eluhlaza, amantongomane). Ezi zondlo zinokunceda ekunciphiseni intlungu emilenzeni. Nangona kunjalo, kungcono ukungathathi naziphi na izongezo ngaphandle kokubonisana nogqirha wakho.
• Emva kosuku oluxakekileyo , thatha iklasi yeyoga , ucamngce, okanye ufunde ezinye iindlela zokuphumla ukuze zikuncede uphumle. Ukuzilolonga ngokuphefumla nako kunokuba luncedo. (Kodwa khumbula, thetha nogqirha wakho ngaphambi kokuba uqalise naluphi na umthambo omtsha okanye umsebenzi.)
• Ukuba unengxaki yokulala ngenxa yoloyiko okanye ixhala , cinga ngokuthatha iklasi yokubeleka okanye iklasi yokuba ngumzali. Ukufunda okungakumbi, ukuthetha nabanye oomama abakhulelweyo, nokuva amava abo kunokukunceda woyise uloyiko olukwenza ulale. Kubalulekile nokwabelana ngeemvakalelo zakho nomntu omthembayo.

Kodwa kuthekani ukuba andikwazi ukulala?

Ewe, nokuba emva kokwenza konke oku, kusenokubakho iintsuku apho ungakwazi ukulala. Yinto eqhelekileyo leyo. Endaweni yokujika ebhedini, ucinge, "Andikwazi ukulala," uze ubale iiyure de i-alamu ikhala, vuka wenze into ezolisa ingqondo yakho . Umzekelo, funda incwadi (kodwa hayi eyoyikisayo!), mamela ingoma ethomalalisayo, okanye ujonge imagazini. Kwabanye, ukujonga nje ngefestile okwethutyana nako kuyathuthuzela.Eyona nto ibalulekileyo kukungafaki "uxinzelelo" olungakumbi ebuthongweni bakho. Emva kwexesha elithile, uya kuziva udiniwe ngokwaneleyo ukuba ulale kwakhona. Emva koko ulale. Kwakhona, ukuba kunokwenzeka, thatha ubuthongo obufutshane emini (malunga nemizuzu engama-30 ukuya kwengama-60). Ukuba ulala iiyure ezininzi, oku kunokuphazamisana nokukwazi kwakho ukulala kwakhona ebusuku. Kodwa oku buthongo bufutshane kuya kukunika amandla okusebenza imini yonke kwaye kunike umzimba wakho ukuphumla okufunekayo.

Ngoko ke, zeziphi izinto ezibalulekileyo ekufuneka sizikhumbule kwizinto esithethe ngazo?

Ukulala kakuhle ebusuku ngexesha lokukhulelwa akuyonto wonke umntu anokuyifezekisa ngokulula. Kodwa akufuneki kube yiphupha elibi. Zininzi izizathu zokuba usenokuba nengxaki yokulala, kodwa kukwakho nezinto ezininzi onokuzenza ukuze uhlangabezane nazo.

• Lumka ngendlela olala ngayo , ingakumbi zama ukulala ngecala lakho lasekhohlo namadolo akho agobile. Sebenzisa imiqamelo njengenkxaso ukuba kuyimfuneko.
• Yakha imikhwa ekunceda ulale ngcono : yiya kulala ngexesha elifanayo yonke imihla, yenza into ephumzayo neyonwabisayo ngaphambi kokulala, nciphisa i-caffeine, kwaye uphephe ukutya okunzima ebusuku.
• Musa ukugcina iingxaki zakho kunye noloyiko lwakho kuwe . Thetha nogqirha wakho, iqabane lakho, kunye nabantu obathandayo ngezi zinto. Ukuba kuyimfuneko, funa ingcebiso kumcebisi wezempilo yengqondo .
• Ungaze usebenzise iipilisi zokulala/izixhobo zokunceda okanye amayeza esintu ngaphandle kokubonisana nogqirha. Ezi zinokuba yingozi kuwe nakumntwana wakho.
• Lumka ukutya kwakho. Yitya ukutya okunesondlo kwaye ufumane izondlo ezifunekayo.

Khumbula, awukho wedwa kolu hambo. Baninzi abantu abanokukunceda bakuqonde. Kwakhona, uninzi lobunzima obudibana nabo ngeli xesha lokukhulelwa bube bokwexeshana. Nje ukuba umntwana wakho azalwe, konke oku kuya kutshintsha, kwaye kuza kuvela imingeni emitsha, kodwa ezi ngxaki zokulala aziyi kuxhaphaka kakhulu. Okwangoku, yenza konke okusemandleni akho ukunika umzimba nengqondo yakho ukuphumla okuhle. Kuya kuba luncedo kakhulu kuwe nakumntwana wakho!

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Ukulala kokukhulelwa , ukulala ngexesha lokukhulelwa, ukungalali, umama okhulelweyo, ukulala kamnandi, impilo-ntle yokukhulelwa, ukulala kokukhulelwa IsiSinhala