Ingabe nawe unenkinga yokulala ebusuku uma ulindele umntwana? (Ukukhulelwa Ukungalali) Ake sixoxe ngalokhu!

Uma ungumama okhulelwe, ungase ubhekane nenkinga yokungakwazi ukulala ebusuku. Ngezinye izikhathi, ngemva kokulala, awukwazi ukulala amahora amaningi, akunjalo? Noma umane ulale bese uvuka phakathi nobusuku? Lokhu kuyinto eyenzeka komama abaningi. Ngakho-ke namuhla, ake sixoxe ngenkinga yokungalali ngesikhathi sokukhulelwa, okungukuthi, `(Ukukhulelwa Ukungalali)`.

Kuyini lokhu kuqwasha okwenzeka ngesikhathi sokukhulelwa?

Kalula nje, ukungakwazi ukulala ngesikhathi sokukhulelwa kuyisimo esenzeka ngenxa yezinguquko emzimbeni wakho ngesikhathi sokukhulelwa. Phakathi nalesi sikhathi, ungase uzizwe ukhathele futhi ulele usuku lonke ngoba awutholi ubuthongo obuhle obanele.

Ukungalali kahle akulona neze usizo empilweni yethu. Kodwa ngesikhathi sokukhulelwa, ukungalali kahle kubaluleke kakhulu. Lokhu kungenxa yokuthi udinga ukulala okwengeziwe kunokujwayelekile ukuze ugcine umzimba wakho uqabulekile. Nakuba odokotela bencoma amahora ayisikhombisa kuya kwayisishiyagalolunye okulala ngosuku kumuntu omdala ojwayelekile, bancoma amahora ayisishiyagalombili kuya kwayishumi okulala ngesikhathi sokukhulelwa.

Ngakho-ke, kubaluleke kakhulu ukuphatha le nkinga yokungalali ngenxa yempilo yakho neyomntwana wakho.

Kuvame kangakanani lokhu phakathi komama abakhulelwe?

Eqinisweni, omama abaningi abakhulelwe kufanele babhekane nale nkinga yokungalali ngesikhathi esithile empilweni yabo.

Njengoba ukukhulelwa kwakho kuqhubeka, amathuba akho okubhekana nokungalali ayanda. Nakuba umama oyedwa kwabane (cishe u-25%) ehlangabezana nokungalali ngesikhathi sekota yokuqala, ngekota yesithathu, cishe u-80% womama ubika izimpawu zokungalali.

Ziyini izimpawu zokungalali ngesikhathi sokukhulelwa?

Uma kukhulunywa ngokuqwasha, inkinga iwukuthi kungakhathaliseki ukuthi ufuna ukulala kahle kangakanani, akwenzeki. Ungase ube nenkinga yokulala, noma ungase uvuke ubusuku bonke. Ungase uvuke ekuseni kakhulu, uphuthelwe yilawo mahora ayigugu okulala owathola ngaphambi kokuba ilanga liphume.

Ungase uzizwe ulele emini. Ungase uzizwe nezinto ezifana nalezi:

• Ngithukuthele kakhulu.
• Ukuzizwa sengathi izinto zenziwa ngokushesha okukhulu, kanye nokuphuza ukuphendula.
• Ukuzizwa sengathi "unenkungu yobuchopho." Lokhu kusho ukuthi kunzima ukucabanga kahle, ukukhumbula izinto, nokugxila.

Kuleli qophelo, ungase ucabange, "Kungani lokhu kwenzeka kimi uma ngizama ukwenza konke kahle futhi ngilandela imithetho?" Kujwayelekile kakhulu, futhi ungakhathazeki ngokuzizwa ngale ndlela.

Kungani ungakwazi ukulala ebusuku ngesikhathi sokukhulelwa?

Ukushintsha kwamazinga ama-hormone kanye nokuzivumelanisa komzimba nomntwana okhulayo kungabangela izinhlungu ezihlukahlukene ngesikhathi sokukhulelwa. Ukungalali kungenye yazo.

Ithonya lama-hormone

Ukungalali ngesikhathi sokukhulelwa kokuqala kubangelwa kakhulu amazinga aphezulu ama-hormone i-estrogen ne-progesterone. La ma-hormone athinta amaphethini akho okuphefumula kanye nemijikelezo eyahlukene yokulala .

Ukungakhululeki ngokomzimba

Isizathu esiyinhloko sokungalali kahle ekupheleni kokukhulelwa isisindo sengane ekhulayo. Isisindo sengane sibeka ingcindezi emalungeni akho, emgogodleni, kanye nasesinyeni. Cabanga ukuthi kuthatha isikhathi esingakanani ukuthola indawo yokulala ekhululekile! Ngisho noma ukwazile ukuthola indawo enjalo bese ulala, uzodinga ukuchama maduze... bese kudingeka uvuke futhi.

Ezinye izinto ezingaphazamisa ubuthongo bakho zifaka:

• Uma isisu sikhula, kungaba nzima ukuthola indawo ekhululekile ngenxa yokungakhululeki okuzwayo.
• Isicanucanu nokuhlanza (nakuba lokhu kubizwa ngokuthi "ukucasuka kwasekuseni", kungenzeka nasebusuku).
• Ukuchama njalo ebusuku (`Nocturia`).
• Ubuhlungu emilenzeni noma imizwa engakhululekile njengokugingqika okungavamile.
• Ubuhlungu bomhlane kanye nobuhlungu bemisipha eyindilinga.
• Ngezinye izikhathi ukuminyana noma ukunyakaza okukhulu kwengane.
• Ubunzima bokuphefumula.
• Ukwanda kwesilinganiso senhliziyo.
• Isilungulela.

Ukucindezeleka nokukhathazeka

Uma ulindele umntwana, i-hormone yokucindezeleka `(Cortisol)` inganda emzimbeni wakho ngenxa yokukhathazeka nokwesaba onakho ngekusasa, ukubeletha, nokuthi ungayinakekela kanjani ingane. Lokhu kunganciphisa nekhono lakho lokulala. Uma ulele embhedeni futhi ungakwazi ukulala, ucabanga ukuthi, 'O, angikwazi ukulala, zingaki izinkinga zempilo lokhu okuzobangela,' ingqondo yakho iba nokukhathazeka kakhulu futhi ubuthongo buba kude kakhulu.

Yiziphi izinto ezandisa ingozi?

Abesifazane abaningi babhekana nokungalali okokuqala ngesikhathi sokukhulelwa. Eqinisweni, akekho ovikelekile kukho. Kodwa-ke, uma unesifo sokulala esivele sikhona, njengokungalali, singase sibe sibi kakhulu ngesikhathi sokukhulelwa.

Izimo ezingaba zimbi kakhulu ngesikhathi sokukhulelwa zifaka:

• I-Obstructive Sleep Apnea (OSA): Lokhu kwenzeka lapho indlela yakho yokuphefumula ephezulu ivaleka ngesikhathi sokulala, okuvimbela umoya ukuthi ugeleze ngokukhululeka. Lokhu kwenza kube nzima ukuphefumula. Ukukhuluphala ngesikhathi sokukhulelwa, ukuminyana kwamakhala njalo, kanye nobunzima bokuphefumula kungenza izimpawu ze-OSA zibe zimbi kakhulu.
• I-Restless Legs Syndrome (RLS) kanye Nobuhlungu Bemilenze: Uma une-RLS, uzizwa ungakhululekile emilenzeni yakho, futhi uzizwa sengathi kufanele ushukumise imilenze yakho. Ngokuvamile, abesifazane abane-RLS bazwa ukwanda kwezimpawu ngesikhathi sokukhulelwa. Lokhu kuzwa okungavamile kokuthuthumela nokudikiza emilenzeni yakho kungase kubangelwe ukuntuleka kwe-folate yezakhamzimba. Lokhu kungenxa yokuthi umzimba wakho udinga i-folate eningi kunokujwayelekile ngesikhathi sokukhulelwa.

Yiziphi izinkinga ezingaba khona ngenxa yokungalali ngesikhathi sokukhulelwa?

Izinkinga zokukhulelwa ezihambisana nokungalali kahle zingabandakanya:

• Ukuvinjelwa Kokukhula Kwangaphakathi Kwesibeletho.
• Isifo sikashukela ngesikhathi sokukhulelwa (`Isifo Sikashukela Sokukhulelwa`).
• I-Preeclampsia (umfutho wegazi ophezulu ngesikhathi sokukhulelwa).
• Ukuzalwa ngaphambi kwesikhathi.
• Umsebenzi omude.
• Ukubeletha ngokuhlinzwa (ukubeletha ngokuhlinzwa).

Akukhona lokho kuphela, ukungalali kahle kungabangela ukukhathazeka nokucindezeleka ('Ukucindezeleka Kwangemva Kokubeletha') okungenzeka ngesikhathi sokukhulelwa kanye nangemva kokuzalwa komntwana.

Udokotela usithola kanjani lesi simo?

Udokotela wakho uzobuyekeza umlando wakho wezokwelapha. Uzohlola ukuthi unazo yini izinkinga zokulala ezikhona noma ukuthi uphuza noma yimiphi imithi engase iphazamise ubuthongo bakho. Uzobuza nangezimpawu zakho. Isibonelo:

• Iyini inkinga yakho (ubunzima bokulala, ukuvuka njalo ebusuku, ukuvuka ekuseni kakhulu)?
• Lokhu kuqwasha kwaqala nini?
• Lo mbuzo uvame ukubuzwa kangaki?
• Uzizwa kanjani emini?
• Lokhu kungalali kahle kuyithinte kanjani imisebenzi yakho yansuku zonke?

Yini ongayenza ukuze uvimbele ukuqwasha ngesikhathi sokukhulelwa?

Ukwelashwa okungcono kakhulu izinguquko ezilula ongazenza endleleni yakho yokuphila. Ngoba ikhambi elihle kakhulu lincike esizathwini sokungakwazi ukulala ebusuku. Udokotela wakho angaxilonga inkinga yakho futhi akunike ikhambi elikusebenzelayo. Bangase batuse izinto ezifana nalezi:

Izinto okufanele uzenze ngaphambi kokulala

• Khetha imisebenzi yansuku zonke eyenza kube lula ukulala. Isibonelo, ukuzivocavoca okulula emini kungathuthukisa impilo yakho futhi kukusize ulale ebusuku. Ukulala kancane (hhayi ngaphezu kwemizuzu engama-30!) emini kungakusiza uzizwe ungalali kahle. Kodwa ungalali sekwephuzile, ikakhulukazi ntambama noma ebusuku kakhulu. Ukwenza kanjalo kuzokuvimbela ukuthi ulale ebusuku.
• Nciphisa isilungulela ebusuku. Yidla ukudla okuncane okuningana phakathi nosuku esikhundleni sokudla ukudla okuthathu okukhulu. Gwema ukudla okwandisa isilungulela, njengokudla okunamafutha nokunongwe. Uma une-`(Acid Reflux/GERD)` (acid reflux), yelashwe. Ungalali okungenani amahora amabili ngemva kokudla.
• Khetha ukudla okufanele. Okunye ukudla kungasiza ngezimpawu. Isibonelo, uma ubhekene nobuhlungu emilenzeni, engeza ukudla okuqukethe '(i-Calcium)' kanye '(i-Magnesium)' ekudleni kwakho, njengokusanhlamvu okuphelele, ubhontshisi, izithelo ezomisiwe, namantongomane.
• Nciphisa inani loketshezi olusetshenziswayo eduze nesikhathi sokulala. Nciphisa inani lezikhathi oya ngazo endlini yokugezela ebusuku, futhi ugweme ukuphuza amanzi ngaphambi kokulala. Uma uzizwa womile noma womile, ungaphuzi ingilazi yamanzi amahora amabili ngaphambi kokulala. Phuza kancane kancane.
• Gwema izinto ezivuselelayo ngaphambi kokulala. Gwema i-caffeine (ikhofi, itiye, njll.) okungenani amahora ayisishiyagalombili ngaphambi kokulala.Gwema ukubheka izikrini (amafoni, amathebhulethi, ama-TV) ezikhipha ukukhanya okuluhlaza okwesibhakabhaka. Zitshela ubuchopho bakho ukuthi buhlale buphapheme. Lokhu kusho ukuthi akuwona umqondo omuhle ukuhlola izinkundla zokuxhumana noma ukuthepha ifoni yakho ngaphambi kokulala, ikakhulukazi embhedeni.
• Qaphela izinto ezisengqondweni yakho ezikuphazamisa ubuthongo bakho. Khuluma nomlingani wakho, umngane omuhle, noma umeluleki ngalezi zinto zokwesaba nokukhathazeka. Zibhale phansi encwadini, bese ukhuluma nodokotela wakho.

Ngesikhathi sokulala

• Landela inhlanzeko yokulala kahle: Lokhu kuhilela ukwenza umzimba wakho ube nomkhuba wokulala nokuvuka ngesikhathi esifanayo nsuku zonke. Namathela kulolu hlelo lokulala, ngisho nangezimpelasonto. Futhi, yenza ikamelo lakho lokulala libe yindawo enhle yokulala. Ligcine lipholile, limnyama, futhi lithule. Sebenzisa umatrasi okhululekile noma umcamelo wokukhulelwa. Cabanga ukusebenzisa umshini womsindo odlala imisindo yemvelo (njengomsindo womfudlana noma iculo lezinyoni).
• Lala ukhululekile: Zama ukulala ngohlangothi lwakho lwesobunxele umcamelo uphakathi kwemilenze yakho nomcamelo ngaphansi kwesisu sakho. Lesi simo sisiza ukugcina umzimba wakho uhlelekile ngenkathi kuthuthukiswa ukujikeleza kwegazi. Uma lokhu kunzima, zama ezinye izikhundla ezilula kuwe.
• Zama amasu okuphumula: ukuvivinya umzimba ngokuphefumula, ukwelula umzimba, ukuzindla, i-yoga, ukugeza ngamanzi ashisayo, noma ukuba umlingani wakho akuhlikihle. Sebenzisa umculo opholile noma uhlelo lokusebenza oludlala imisindo. Kodwa ungabheki isikrini sefoni yakho, njengoba lokhu kungakuvimbela ukuthi ulale.
• Ungalali nje embhedeni ucabange: Ukulala uphapheme embhedeni ubheke ophahleni kungafundisa ubuchopho bakho ukuthi umbhede awuyona indawo yokulala, kodwa yindawo yokukhathazeka. Uma uvuka futhi ungakwazi ukulala, vuka wenze okuthile okuzolisayo, njengokuzindla noma ukufunda incwadi (ngaphansi kokukhanya okufiphele).

Ukwelashwa okuqondile

Uma lezi zinguquko zendlela yokuphila zinganikezi impumuzo, udokotela wakho angase ancome ezinye izindlela zokwelapha:

• Imithi: Ukuthola imithi yokungalali ngesikhathi sokukhulelwa kungaba nzima kancane, njengoba imithi eminingi ingakahlolwa ukuthi iphephile yini kwabesifazane abakhulelwe. Kodwa-ke, uma usengozini yokuthola izinkinga zokukhulelwa ngenxa yokungalali, izinzuzo zemithi zingase zibe ngaphezu kwezingozi. Udokotela wakho uzokweluleka ngokuthi uyayidinga yini imithi.
• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Uma ungakwazi ukuqeda lokhu wedwa, sekuyisikhathi sokubona udokotela wezokwelapha. Ucwaningo lukhombisile ukuthi i-CBT ingasiza omama abanenkinga yokulala ngesikhathi sokukhulelwa ukuba balale kangcono.
• Umshini we-`CPAP`:Uma une-OSA, ungadinga umshini we-CPAP ukuze ugcine izindlela zakho zokuphefumula zivulekile.
• I-Folate: Uma une-Restless Leg Syndrome, kungadingeka ukuthi uthathe i-folate eyengeziwe.

Ukungalali isikhathi esingakanani ngesikhathi sokukhulelwa?

Izinguquko emzimbeni wakho, okuhlanganisa nezinto ezikugcina uphapheme ebusuku, zizobuyela esimweni esijwayelekile ngemva kwesikhashana ngemuva kokubeletha umntwana.

Kodwa-ke, ikhwalithi yokulala ayithuthuki ngobusuku obubodwa. Njengoba kunemithwalo yemfanelo yokunakekela umntwana osanda kuzalwa (ongazi ukuthi ubusuku yisikhathi sokulala), abazali abasha bavame ukuba nenkinga yokulala ubusuku bonke.

Ngokuhamba kwesikhathi, indlela yakho yokulala izothuthuka. Kuze kube yileso sikhathi, kubalulekile ukukhuluma nodokotela wakho mayelana nokubekela eceleni isikhathi sokuphumula nokuqapha impilo yakho.

Ingabe ukungakwazi ukulala kungavinjelwa ngesikhathi sokukhulelwa?

Ukungalali ngesikhathi sokukhulelwa akukwazi ukuvinjelwa ngaso sonke isikhathi. Kodwa ungathatha izinyathelo zokulawula imikhuba yakho yokulala. Izinguquko eziningi zendlela yokuphila ezisetshenziswa ekwelapheni ukungakwazi ukulala nazo zingasiza ekuvimbeleni ukulahlekelwa ubuthongo kwasekuqaleni.

Kufanele ngimbone nini udokotela?

Uma ukungakwazi ukulala kahle kukuthinta kakhulu kangangokuthi awukwazi ukusebenza emini , qiniseka ukuthi utshela udokotela wakho. Ukulawula ukungakwazi ukulala kahle kubalulekile hhayi empilweni yakho kuphela, kodwa futhi nasekuvimbeleni izinkinga zokukhulelwa.

Yimiphi imibuzo okufanele ngiyibuze udokotela wami?

Nazi ezinye imibuzo ongayibuza udokotela wakho:

• Ukungalali kwami ​​​​kuzoba nini ingozi empilweni?
• Ingabe kukhona engikwenzayo okungivimbela ukulala kahle?
• Ingabe `(OSA)` noma `(RLS)` kuyayithinta yini inkinga yami yokungalali?
• Yikuphi ukwelashwa okuncomayo?
• Kufanele ngimbone nini uchwepheshe wezokulala?

Ekugcineni, khumbula lokhu.

Ukuqwasha ngesikhathi sokukhulelwa kufana nokuvakashela njalo (kodwa okungamukeleki). Kodwa lokho akusho ukuthi kufanele ukwamukele njengokuphela kwezinsuku zakho zokuphumula. Eqinisweni, ukwamukela ukuqwasha njengento "evamile" kungaba yingozi empilweni yakho nasekukhulelweni kwakho.

Khuluma nodokotela wakho ngemikhuba yakho yokulala. Nakuba ungenakukwazi ukushintsha izinto ezifana nokushintsha kwama-hormone kanye nokukhuluphala, ungakwazi ukulawula imikhuba yakho yokulala. Ungaba nesibindi ekwakheni imikhuba ezokusiza ukuthi ulale ngokwanele, futhi ngendlela efanele. Ungakhathazeki, kunezixazululo!

Ukukhulelwa Ukungalali, Ukungalali, Impilo Yokukhulelwa, Ukulala Ngesikhathi Sokukhulelwa, Umama Nomntwana, Izinkinga Zokulala