Ngaba nawe unengxaki yokulala ebusuku xa ulindele umntwana? (Ukungalali Ukukhulelwa) Masithethe ngale nto!

Ukuba ungumama oza kuzala, usenokujongana nengxaki yokungakwazi ukulala ebusuku. Ngamanye amaxesha, emva kokulala, awukwazi ukulala iiyure ezininzi, akunjalo? Okanye ulala nje uze uvuke phakathi kobusuku? Le yinto eyenzeka koomama abaninzi. Ngoko ke namhlanje, masithethe ngengxaki yokungakwazi ukulala ngexesha lokukhulelwa, oko kukuthi, `(Ukungalali Kokukhulelwa)`.

Yintoni le nto yokungalali kakuhle eyenzeka ngexesha lokukhulelwa?

Ngamafutshane, ukungalali kakuhle xa ukhulelwe yimeko eyenzeka ngenxa yotshintsho emzimbeni wakho ngexesha lokukhulelwa. Ngeli xesha, unokuziva udiniwe kwaye ulele imini yonke kuba awulali ngokwaneleyo.

Ukungalali kakuhle akuyonto ilungileyo kwimpilo yethu. Kodwa ngexesha lokukhulelwa, ukungalali kakuhle kubaluleke kakhulu. Oku kungenxa yokuba udinga ukulala okungakumbi kunesiqhelo ukuze umzimba wakho uhlale uhlaziyekile. Nangona oogqirha becebisa ukulala iiyure ezisixhenxe ukuya kwezisithoba ngosuku kumntu omdala oqhelekileyo, bacebisa ukulala iiyure ezisibhozo ukuya kwezilishumi ngexesha lokukhulelwa.

Ngoko ke, kubaluleke kakhulu ukulawula le ngxaki yokungalali kakuhle ngenxa yempilo yakho neyomntwana wakho.

Kuxhaphake kangakanani oku phakathi koomama abakhulelweyo?

Enyanisweni, oomama abaninzi abakhulelweyo kufuneka bajongane nale ngxaki yokungalali ngaxa lithile ebomini babo.

Njengoko ukhulelwe, amathuba akho okungakwazi ukulala ayanda. Nangona omnye kumama abane (malunga nama-25%) engakwazi ukulala ngexesha lekota yokuqala, kwikota yesithathu, malunga nama-80% oomama baxela iimpawu zokungakwazi ukulala.

Zithini iimpawu zokungalali ngexesha lokukhulelwa?

Xa kufikwa kumba wokungalali kakuhle, ingxaki kukuba nokuba ufuna ukulala kakuhle kangakanani na, akwenzeki. Usenokuba nengxaki yokulala, okanye ungavuka ubusuku bonke. Usenokuvuka kwangethuba, uphoswe ziyure zokulala ezixabisekileyo ozifumanayo ngaphambi kokuba ilanga liphume.

Usenokuziva ulele emini. Usenokuhlangabezana nezinto ezifana nezi:

• Ndinomsindo kakhulu.
• Ukuziva ngathi izinto zenziwa ngokukhawuleza kakhulu, kwaye ucotha ukuphendula.
• Ukuziva ngathi "unenkungu yengqondo." Oku kuthetha ukuba kunzima ukucinga ngokucacileyo, ukukhumbula izinto, nokugxila.

Okwangoku, usenokuba ucinga, "Kutheni oku kusenzeka kum xa ndizama ukwenza yonke into ngokuchanekileyo kwaye ndilandele imithetho?" Kuqhelekile kakhulu, kwaye ungakhathazeki ngokuziva ngolu hlobo.

Kutheni ungakwazi ukulala ebusuku ngexesha lokukhulelwa?

Ukutshintsha kwamanqanaba eehomoni kunye nokuziqhelanisa komzimba nomntwana okhulayo kunokubangela iintlobo ngeentlobo zeentlungu ngexesha lokukhulelwa. Ukungalali yenye yazo.

Impembelelo yamahomoni

Ukungalali kakuhle ngexesha lokukhulelwa kwasekuqaleni kubangelwa ikakhulu kukunyuka kwamanqanaba e-estrogen kunye ne-progesterone. La ma-hormone achaphazela iindlela zakho zokuphefumla kunye nemijikelo eyahlukeneyo yokulala .

Ukungonwabi ngokwasemzimbeni

Isizathu esiphambili sokungalali kakuhle ekupheleni kokukhulelwa bubunzima bomntwana okhulayo. Ubunzima bomntwana bubeka uxinzelelo kumalungu akho, umqolo, kunye nesinyi. Khawuthelekelele ukuba kuthatha ixesha elingakanani ukufumana indawo yokulala ekhululekileyo! Nokuba uphumelele ukufumana indawo enjalo uze ulale, kuya kufuneka ukuba uchame kungekudala... kwaye kufuneka uvuke kwakhona.

Ezinye izinto ezinokuphazamisa ubuthongo bakho ziquka:

• Xa isisu sikhula, kunokuba nzima ukufumana indawo ekhululekileyo ngenxa yokungonwabi okuvayo.
• Isicaphucaphu nokuhlanza (nangona oku kubizwa ngokuba "kukusikwa kwasekuseni", kunokubakho nasebusuku).
• Ukuchama rhoqo ebusuku (`Nocturia`).
• Intlungu emilenzeni okanye iimvakalelo ezingathandekiyo ezifana nokuqengqeleka okungaqhelekanga.
• Intlungu yomqolo kunye nentlungu yemisipha ejikelezayo.
• Ngamanye amaxesha ukudumba okanye iintshukumo ezinkulu zomntwana.
• Ubunzima bokuphefumla.
• Ukunyuka kwesantya sentliziyo.
• Isitshiso sentliziyo.

Uxinzelelo kunye noxinzelelo

Xa ulindele umntwana, i-hormone yoxinzelelo `(Cortisol)` inokwanda emzimbeni wakho ngenxa yexhala kunye noloyiko onalo malunga nekamva, ukuzala, kunye nendlela yokunyamekela umntwana. Oku kunokunciphisa nokukwazi kwakho ukulala. Xa ulele ebhedini kwaye ungakwazi ukulala, ucinga, 'Owu, andikwazi ukulala, zingaphi iingxaki zempilo eziya kubangelwa yile nto,' ingqondo yakho iba nexhala ngakumbi kwaye ubuthongo buba kude ngakumbi.

Ziziphi izinto ezibangela umngcipheko?

Abafazi abaninzi banengxaki yokungalali okokuqala ngexesha lokukhulelwa. Enyanisweni, akukho mntu ukhuselekileyo kuyo. Nangona kunjalo, ukuba unengxaki yokungalali esele ikho, efana nokungalali, inokuba mandundu ngexesha lokukhulelwa.

Iimeko ezinokuba mandundu ngexesha lokukhulelwa ziquka:

• I-Obstructive Sleep Apnea (OSA): Oku kuxa indlela yakho yomoya ephezulu ivalekile ngexesha lokulala, nto leyo ethintela umoya ukuba ungaphumi ngokukhululekileyo. Oku kwenza kube nzima ukuphefumla. Ukwanda kobunzima ngexesha lokukhulelwa, ukuxinana kweempumlo rhoqo, kunye nobunzima bokuphefumla kunokwenza iimpawu ze-OSA zibe zimbi ngakumbi.
• I-RLS (RLS) kunye neNtlungu yeMilenze: Xa une-RLS, uziva ungakhululekanga emilenzeni yakho, kwaye uzive ngathi kufuneka ushukumise imilenze yakho. Amaxesha amaninzi, abafazi abane-RLS bafumana ukwanda kweempawu ngexesha lokukhulelwa. Oku kurhawuzelela okungaqhelekanga kunye nokushukuma emilenzeni yakho kusenokubangelwa kukungabikho kwe-folate yezakhamzimba. Oku kungenxa yokuba umzimba wakho udinga i-folate engaphezulu kunesiqhelo ngexesha lokukhulelwa.

Ziziphi iingxaki ezinokubakho ngenxa yokungalali ngexesha lokukhulelwa?

Iingxaki zokukhulelwa ezinxulumene nokungalali zingabandakanya:

• Uthintelo Lokukhula Kwangaphakathi Kwesibeleko.
• Isifo seswekile ngexesha lokukhulelwa (`Isifo seswekile sokukhulelwa`).
• I-Preeclampsia (uxinzelelo lwegazi oluphezulu ngexesha lokukhulelwa).
• Ukuzalwa ngaphambi kwexesha.
• Umsebenzi omde.
• Ukubeletha ngotyando (ukunikezelwa ngotyando lwe-C-section).

Akupheleli apho, ukungalali ngokwaneleyo kunokubangela ixhala kunye nokudakumba ('Uxinzelelo Lwasemva Kokubeletha') olunokwenzeka ngexesha lokukhulelwa kwangethuba nasemva kokuba umntwana ezelwe.

Ugqirha uyixilonga njani le meko?

Ugqirha wakho uza kujonga imbali yakho yezonyango. Uza kujonga ukuba unayo na ingxaki yokulala esele ikho okanye ukuba usebenzisa amayeza anokuphazamisana nokulala kwakho. Uza kukubuza nangeempawu zakho. Umzekelo:

• Ingxaki yakho yintoni (ubunzima bokulala, ukuvuka rhoqo ebusuku, ukuvuka kwangethuba kusasa)?
• Iqale nini le ngxaki yokungalali?
• Lo mbuzo uvela kangaphi?
• Uziva njani emini?
• Ukungalali kakuhle kuyichaphazele njani imisebenzi yakho yemihla ngemihla?

Yintoni onokuyenza ukuthintela ukungakwazi ukulala ngexesha lokukhulelwa?

Unyango olungcono kukutshintsha okulula onokukwenza kwindlela ophila ngayo. Kuba isisombululo esingcono sixhomekeke kwisizathu sokuba ungakwazi ukulala ebusuku. Ugqirha wakho unokuxilonga ingxaki yakho aze akunike isisombululo esikusebenzelayo. Banokucebisa izinto ezifana nezi:

Izinto onokuzenza ngaphambi kokulala

• Khetha imisebenzi yemihla ngemihla eyenza kube lula ukulala. Umzekelo, ukuzilolonga kancinci emini kungayiphucula impilo yakho kwaye kukuncede ulale ebusuku. Ukulala kancinci (kungabi ngaphezu kwemizuzu engama-30!) emini kunokukunceda uzive ungalali kakhulu. Kodwa ungalali kade kakhulu, ingakumbi emva kwemini okanye ebusuku kakhulu. Ukwenza njalo kuya kukuthintela ukuba ulale ebusuku.
• Nciphisa isitshiso ebusuku. Yitya izidlo ezincinci ezininzi imini yonke endaweni yokutya izidlo ezintathu ezinkulu. Kuphephe ukutya okwandisa isitshiso, njengokutya okunamafutha nokuneziqholo. Ukuba une-`(Acid Reflux/GERD)` (acid reflux), yifumane unyango. Musa ukuya kulala ubuncinane iiyure ezimbini emva kokutya.
• Khetha ukutya okufanelekileyo. Ezinye ukutya zinokunceda ngeempawu. Umzekelo, xa uneentlungu zemilenze, yongeza ukutya okuqulethe '(iCalcium)' kunye '(iMagnesium)' ekutyeni kwakho, okufana neenkozo ezipheleleyo, iimbotyi, iziqhamo ezomisiweyo, kunye namandongomane.
• Nciphisa utywala obuselayo xa sele usondele ixesha lokulala. Nciphisa inani lamaxesha oya kwigumbi lokuhlambela ebusuku, kwaye uphephe ukusela amanzi ngaphambi kokuba ulale. Ukuba uziva womile okanye unxaniwe, ungaseli ngaphezu kweglasi yamanzi iiyure ezimbini ngaphambi kokuba ulale. Sela kancinci kancinci.
• Ziphephe izinto ezivuselela ingqondo ngaphambi kokuba ulale. Ziphephe i-caffeine (ikofu, iti, njl.njl.) ubuncinane iiyure ezisibhozo ngaphambi kokuba ulale.Kuphephe ukujonga izikrini (iifowuni, iitablet, iiTV) ezikhupha ukukhanya okuluhlaza okwesibhakabhaka. Zixelela ingqondo yakho ukuba ihlale iphaphile. Oku kuthetha ukuba ayisiyongcinga ilungileyo ukujonga amajelo eendaba okanye ukucofa ifowuni yakho ngaphambi kokuba ulale, ingakumbi ebhedini.
• Ziqaphele izinto ezisengqondweni yakho ezikuphazamisa ubuthongo bakho. Thetha neqabane lakho, umhlobo olungileyo, okanye umcebisi ngezi zinto zoyikiso kunye namaxhala. Zibhale phantsi encwadini, uze uthethe nogqirha wakho.

Ngexesha lokulala

• Landela ucoceko oluhle lokulala: Oku kuquka ukwenza umzimba wakho ube nomkhwa wokulala nokuvuka ngexesha elifanayo yonke imihla. Namathela kule shedyuli yokulala, nokuba ngeempelaveki. Kwakhona, yenza igumbi lakho lokulala libe yindawo elungileyo yokulala. Ligcine lipholile, limnyama, kwaye lizolile. Sebenzisa umatrasi okhululekileyo okanye umqamelo wokukhulelwa. Cinga ngokusebenzisa umatshini wesandi odlala izandi zendalo (njengesandi somlambo okanye iingoma zeentaka).
• Lala ukhululekile: Zama ukulala ngecala lakho lasekhohlo, umqamelo ubekwe phakathi kwemilenze yakho, nomqamelo ubekwe phantsi kwesisu sakho. Le ndawo inceda ukugcina umzimba wakho ulungelelene ngelixa uphucula ukujikeleza kwegazi. Ukuba oku kunzima, zama ezinye iindlela ezilula kuwe.
• Zama iindlela zokuphumla: umthambo wokuphefumla, ukolula umzimba, ukucamngca, i-yoga, ukuhlamba ngamanzi ashushu, okanye ukuba iqabane lakho likunike imassage. Sebenzisa umculo othomalalisayo okanye usetyenziso oludlala izandi. Kodwa ungajongi isikrini sefowuni yakho, kuba oku kunokukuthintela ukuba ungalali.
• Musa ukulala nje ebhedini ucinge: Ukulala uphaphile ebhedini ujonge eluphahleni kunokufundisa ingqondo yakho ukuba ibhedi ayisiyondawo yokulala, kodwa yindawo yokukhathazeka. Ukuba uvuka kwaye awukwazi ukulala kwakhona, vuka wenze into ezolileyo, njengokucamngca okanye ukufunda incwadi (phantsi kokukhanya okufipheleyo).

Unyango oluthile

Ukuba olu tshintsho lwendlela yokuphila aluniki ncedo, ugqirha wakho unokucebisa ezinye iindlela zonyango:

• Amayeza: Ukufumana amayeza okunyanga ukungalali ngexesha lokukhulelwa kunokuba nzima kancinci, njengoko amayeza amaninzi engavavanywanga ukhuseleko lwabasetyhini abakhulelweyo. Nangona kunjalo, ukuba usengozini yokufumana iingxaki zokukhulelwa ngenxa yokungalali, iingenelo zamayeza zinokuba ngaphezulu kweengozi. Ugqirha wakho uza kukunika iingcebiso malunga nokuba uyawadinga na amayeza.
• Unyango Lokuziphatha Kwengqondo (CBT): Ukuba awukwazi ukuphelisa oku wedwa, lixesha lokuba ubonane nogqirha wengqondo. Izifundo zibonise ukuba i-CBT inokunceda oomama abanengxaki yokulala ngexesha lokukhulelwa balale ngcono.
• Umatshini we-`CPAP`:Ukuba une-OSA, unokufuna umatshini we-CPAP ukuze ugcine iindlela zakho zomoya zivulekile.
• I-Folate: Ukuba une-Restless Leg Syndrome, kunokufuneka uthathe i-folate engakumbi.

Ihlala ixesha elingakanani i-hope ngexesha lokukhulelwa?

Utshintsho emzimbeni wakho, kuquka nezinto ezikugcina uphaphile ebusuku, luza kubuyela esiqhelweni emva kwexesha elithile emva kokuba nomntwana.

Nangona kunjalo, umgangatho wokulala awuphucuki ngobusuku obunye. Ngenxa yoxanduva lokunyamekela usana olusandul’ ukuzalwa (olungakazi ukuba ubusuku lixesha lokulala), abazali abatsha badla ngokuba nzima ukulala ubusuku bonke.

Ekuhambeni kwexesha, indlela olala ngayo iya kuphucuka. Kude kube ngoko, kubalulekile ukuthetha nogqirha wakho malunga nokubekela bucala ixesha lokuphumla kunye nokujonga impilo yakho.

Ngaba ukungakwazi ukulala kungathintelwa ngexesha lokukhulelwa?

Ukungalali ngexesha lokukhulelwa akunakuthintelwa rhoqo. Kodwa ungathatha amanyathelo okulawula imikhwa yakho yokulala. Uninzi lweendlela zokuphila ezitshintshayo ezisetyenziswa ukunyanga ukungalali zinokunceda ekuthinteleni ukulahlekelwa bubuthongo kwasekuqaleni.

Ndifanele ndimbone nini ugqirha?

Ukuba ukungalali kakuhle kwakho kukuchaphazela kakhulu kangangokuba awukwazi ukusebenza emini , qiniseka ukuba uxelela ugqirha wakho. Ukulawula ukungalali kakuhle akubalulekanga kwimpilo yakho kuphela, kodwa nokuthintela iingxaki zokukhulelwa.

Ndingayibuza yiphi imibuzo ugqirha wam?

Nantsi eminye imibuzo onokuyibuza ugqirha wakho:

• Ukungalali kwam kuya kuba yingozi nini empilweni?
• Ngaba kukho into endiyenzayo endenza ndingakwazi ukulala kakuhle?
• Ngaba `(OSA)` okanye `(RLS)` ziyayichaphazela imeko yam yokungalali?
• Loluphi unyango olucebisayo?
• Ndifanele ndidibane nini nengcali yokulala?

Okokugqibela, khumbula oku.

Ukungalali ngexesha lokukhulelwa kufana nokundwendwela rhoqo (kodwa okungamkelekanga). Kodwa oko akuthethi ukuba kufuneka ukwamkele njengokuphela kweentsuku zakho zokuphumla. Enyanisweni, ukwamkela ukungalali njengento "eqhelekileyo" kunokuba yingozi kwimpilo yakho kunye nokukhulelwa kwakho.

Thetha nogqirha wakho malunga nemikhwa yakho yokulala. Nangona ungenakutshintsha izinto ezifana notshintsho lweehomoni kunye nokunyuka kobunzima, ungayilawula imikhwa yakho yokulala. Ungasebenza ngokuzikhandla ekudaleni imikhwa eya kukunceda ulale ngokwaneleyo, ngendlela efanelekileyo. Ungakhathazeki, zikho izisombululo!

Ukukhulelwa Ukungalali, Ukungalali, Impilo yokukhulelwa, Ukulala ngexesha lokukhulelwa, Umama nosana, Iingxaki zokulala