Ngaba ukwiinyanga ezintathu zokugqibela zokukhulelwa kwakho, ikota yesithathu ? Nangona wonwabile kakhulu ukuba umntwana wakho uza, ngaba udiniwe imini yonke ungalali ngokwaneleyo ebusuku? Ngaba ulala ebhedini kude kube sebusuku, ungakwazi ukuvala amehlo akho? Ngoko awuwedwa, omama abaninzi kufuneka bajongane nale ngxaki ngeli xesha. Kuqhelekile, kodwa ukwazi izizathu kunye nezisombululo kuya kukunika isiqabu esikhulu. Makhe sithethe ngayo.
Nokuba uhlala ulala iiyure ezisi-8 ngosuku, usenokufuna ukulala iiyure ezili-10 ukuze uzive uphumle kakuhle ngeli xesha. Kodwa akusebenzi ukulala ixesha elide kangako ngemisebenzi yasekhaya kunye nabanye abantwana, akunjalo? Ngoko ke, zama ukulala ubuncinane iiyure ezisi-8 ebusuku. Ukongeza, ukuba unexesha elincinci emini, thatha ubuthongo. Oko kuya kunciphisa kakhulu ukudinwa kwakho.
Kutheni ndingakwazi ukulala ngeli xesha lemini? Makhe sijonge izizathu.
Kukho izizathu ezininzi ezibangela ukuba ubuthongo buphazamiseke njengoko ukukhulelwa kusondela esiphelweni. Makhe sijonge ngasinye size sibone ukuba yintoni enokwenziwa ngaso.
1. Intlungu kunye neentlungu zomzimba
Iintlungu zomqolo kunye nokuxinana kwemisipha zixhaphake kakhulu ngeli xesha. Khawuthelekelele, umzimba wakho ulungiselela ukuzala umntwana. Ngexesha laloo nkqubo, imisipha ejikeleze amathambo akho esinqeni iyakhululeka, kwaye amalungu akho ayakhululeka kancinci. Yiyo loo nto uziva iintlungu zomqolo. Ukongeza, utshintsho kwindlela omi ngayo kunye nobunzima obukhulayo sesinye isizathu sale ntlungu.
Kuqhelekile ukuvuka ebusuku ngenxa yezi ntlungu, kodwa ungazama ukulawula ezi zinto kancinci.
| Yintoni enokwenziwa? | Inzuzo yayo |
|---|---|
| Yima nkqo ngelixa umi kwaye uhleli. Gcina ukuma kakuhle. | Inciphisa uxinzelelo olungeyomfuneko kumqolo nakwimisipha. |
| Nxiba izihlangu ezithe tyaba nezixhasayo. | Inceda ukusasaza ubunzima bomzimba ngokulinganayo. |
| Ukuba uphakamisa into enzima, goba amadolo akho uze uyiphakamise ngaphandle kokugoba umqolo wakho. | Ukwenzakala komqolo kwangoko kunokuthintelwa. |
| Lala ngecala lakho lasekhohlo. Beka imiqamelo phantsi komqolo wakho naphakathi kwemilenze yakho. | Ukunikezelwa kwegazi kumntwana, esibelekweni, nasezintsoni kuyaphucuka, kwaye iintlungu ziyancipha. |
| Faka ibhotile yamanzi ashushu okanye ipakethe yomkhenkce emqolo wakho. Hlikihla kancinci. | Ikhulula izihlunu kwaye ithomalalisa iintlungu. |
2. Ngaba ukurhona kuye kwanda?
Kwanomntu ongazange arhone ngaphambi kokukhulelwa unokuqalisa ukurhona ngeli xesha. Njengoko isisu sakho sikhula, isibeleko sakho sityhala phezulu kwi-diaphragm yakho. Esi sesinye sezizathu zokurhona. Kwakhona, utshintsho lweehomoni ngexesha lokukhulelwa lunokubangela ukuba imithambo yegazi engaphakathi kwempumlo yakho idumbe kwaye ivale impumlo yakho. Esi sesinye isizathu esikhulu sokurhona.
Musa ukuyithatha njengento yokurhona nje kuphela. Ngamanye amaxesha inokunxulunyaniswa noxinzelelo lwegazi oluphezulu. Kwiimeko ezimbi kakhulu, inokukhokelela kwimeko ebizwa ngokuba yi-Sleep Apnea . Oku kuthetha ukuba uyeka ukuphefumla imizuzwana embalwa ngelixa ulele. Oku akulunganga kuwe nakumntwana wakho. Ngoko ke ukuba uyarhona, ngokuqinisekileyo thetha nogqirha wakho ngayo. Uya kugqiba ekubeni ajonge uxinzelelo lwegazi lakho kunye nenqanaba leeproteni kumchamo wakho.
3. Ukungonwabi okungaqhelekanga emilenzeni nasekutsalweni kwekorale
Ngaba uziva ungakhululekanga ngendlela engachazekiyo emilenzeni yakho, ingakumbi ezinqeni nasemilenzeni yakho, kwaye uzive urhawuzelelwa yingqondo okwenza ufune ukuyishukumisa? Oku kubizwa ngokuba yi- Restless Legs Syndrome (RLS) . Le meko ichaphazela malunga ne-15% yabasetyhini abakhulelweyo. Oku kunokubangela ukuba uvuke amaxesha amaninzi ebusuku. Ukungabikho kwe-iron kusenokuba yenye yezizathu zoku.
Ukuqaqamba kwemilenze nako kuxhaphake kakhulu ngeli xesha. Abanye oogqirha bakholelwa ukuba oku kubangelwa kukwanda kwamanqanaba e-phosphorus egazini kunye nokwehla kwamanqanaba e-calcium.
- Ziphephe iziselo ezine-fizzy. Kufunyaniswe ukuba zinxulumene nokucwiliswa kweekorale.
- Xa utsala intambo, gcina umlenze wakho uthe tye kwaye unyawo lwakho lugobe ngakuwe. Zama ukwenza oku ngaphambi kokuba ulale.
- Ukuba une-RLS, buza ugqirha wakho ukuba kufuneka uhlolwe amanqanaba e-iron yakho.
Ezinye izizathu eziqhelekileyo kunye nezisombululo
Ngaba kunzima ukulala xa isisu sakho sikhulu?
Kwiinyanga ezintathu zokugqibela, isisu sakho siya kuba sikhulu. Oku kunokwenza kube nzima ukufumana indawo yokulala ekhululekileyo. Njengoko bekutshiwo ngaphambili, ukulala ngecala lakho lasekhohlo yeyona nto ilungileyo. Oku kuvumela ukuhamba kwegazi okuninzi kumntwana. Ukuba imiqamelo eqhelekileyo ayisebenzi, zama ukusebenzisa umqamelo wokukhulelwa owenzelwe ngokukodwa abafazi abakhulelweyo. Uya kubonelela ngenkxaso elungileyo esiswini sakho, emqolo, nasemilenzeni, kwaye uya kukwazi ukulala kamnandi.
Ngaba unesitshiso sentliziyo?
Kuqhelekile ukuba neentlungu esifubeni ngeli xesha, ingakumbi ngokuhlwa nasebusuku. Zama ezi zinto ukuthintela oku:
- Endaweni yokutya isidlo esikhulu ngaxeshanye, yitya izidlo ezimbalwa ezincinci.
- Hlafuna ukutya kwakho kakuhle uze utye kancinci.
- Ziphephe iisoda, ukutya okunamafutha, ukutya okuneziqholo kunye nokumuncu. Ezi zezona zinto zibangela isitshiso sentliziyo.
Ngaba kufuneka uye kwindlu yangasese rhoqo ebusuku?
Umntwana okhulayo ubeka uxinzelelo olukhulu kwisinyi sakho, yiyo loo nto kufuneka uchame rhoqo ebusuku. Oku kunokuba yinto ecaphukisayo kakhulu.
- Nciphisa umlinganiselo wakho wolwelo ngokuhlwa nasebusuku. Sela amanzi owasela imihla ngemihla emini.
- Endlini yangasese, thambekela phambili kancinci ukuze ukhuphe isinyi sakho ngokupheleleyo.
Kunzima ukujongana nayo yonke le nto, kodwa khumbula, umntwana wakho uza kuba sezandleni zakho kwiintsuku ezimbalwa ezizayo. Ngoko ke chitha eli xesha uzolile kwaye unamandla kangangoko unako. Ungoyiki ukuthetha nogqirha wakho ngayo nayiphi na into ekuxhalabisayo.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba neengxaki zokulala kwiinyanga ezintathu zokugqibela zokukhulelwa. Musa ukukhathazeka ngaloo nto.
- Ukuze unciphise iintlungu, lala ngecala lakho lasekhohlo, ingakumbi ngemiqamelo ukuze umzimba wakho uzive ukhululekile.
- Ukuba usandul’ ukuqala ukurhona, oko kungaba luphawu loxinzelelo lwegazi oluphezulu okanye i-sleep apnea. Qiniseka ukuba uxelele ugqirha wakho.
- Ukuba une-RLS (i-RLS), thetha nogqirha wakho malunga nokujonga amanqanaba e-iron yakho.
- Tshintsha indlela otya ngayo kunye nomthamo wakho wamanzi ukuze ulawule isitshiso sasebusuku kunye nokuchama rhoqo.
- Ukuthetha ngokukhululekileyo nogqirha wakho malunga nokungonwabi yeyona nto ilungileyo onokuyenza kuwe nakumntwana wakho.
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