Ingabe usezinyangeni ezintathu zokugcina zokukhulelwa kwakho, i -trimester yesithathu ? Ngisho noma ujabule kakhulu ngokuthi ingane yakho iza, ingabe ukhathele usuku lonke ungalali ngokwanele ebusuku? Ingabe ulala embhedeni kuze kube sebusuku, awukwazi ukuvala amehlo akho? Khona-ke awuwedwa, omama abaningi kufanele babhekane nale nkinga ngalesi sikhathi. Kuvamile, kodwa ukwazi izimbangela nezixazululo kuzokunikeza impumuzo enkulu. Ake sixoxe ngakho.
Ngisho noma uvame ukulala amahora angu-8 ngosuku, kungase kudingeke ulale amahora ayi-10 ukuze uzizwe uphumule kahle phakathi nalesi sikhathi. Kodwa akusebenzi ukulala isikhathi eside kangaka ngayo yonke imisebenzi yasekhaya kanye nezinye izingane, akunjalo? Ngakho-ke, zama ukuthola okungenani amahora angu-8 okulala kahle ebusuku. Ngaphezu kwalokho, uma unesikhathi esincane emini, thatha isihlwathi. Lokho kuzokunciphisa kakhulu ukukhathala kwakho.
Kungani ngingakwazi ukulala ngalesi sikhathi sosuku? Ake sibheke izizathu.
Kunezizathu eziningana ezenza ubuthongo buphazamiseke njengoba ukukhulelwa kusondela ekupheleni. Ake sibheke ngasinye sibone ukuthi yini engenziwa ngakho.
1. Ubuhlungu nobuhlungu bomzimba
Ubuhlungu bomhlane kanye nokuqina kwemisipha kuvame kakhulu phakathi nalesi sikhathi. Cabanga nje, umzimba wakho ulungiselela ukubeletha umntwana emhlabeni. Phakathi naleyo nqubo, imisipha ezungeze amathambo akho e-pelvic iyakhululeka, futhi amalunga akho ayakhululeka kancane. Yingakho uzizwa ubuhlungu bomhlane. Ngaphezu kwalokho, ushintsho endleleni oma ngayo kanye nesisindo esikhulayo luyisinye isizathu salobu buhlungu.
Kuvamile ukuvuka ebusuku ngenxa yalezi zinhlungu, kodwa ungazama ukulawula lezi zinto kancane.
| Yini engenziwa? | Inzuzo yakho |
|---|---|
| Sukuma uqonde ngenkathi umile futhi uhleli. Gcina ukuma okuhle. | Kunciphisa ingcindezi engadingekile emgogodleni nasemisipheni. |
| Gqoka izicathulo ezisicaba nezisekelayo. | Kusiza ukusabalalisa isisindo somzimba ngokulinganayo. |
| Uma uphakamisa into esindayo, goba amadolo akho bese uyiphakamisa ngaphandle kokugoba umhlane wakho. | Ukulimala komgogodla okusheshayo kungavinjelwa. |
| Lala ngohlangothi lwakho lwesobunxele. Beka imicamelo ngaphansi komhlane wakho naphakathi kwemilenze yakho. | Ukunikezwa kwegazi enganeni, esibelethweni nasezinso kuyathuthuka, futhi ubuhlungu buyancipha. |
| Faka ibhodlela lamanzi ashisayo noma iphakethe leqhwa emhlane wakho. Hlikihla kancane. | Ikhulula imisipha futhi inciphise ubuhlungu. |
2. Ingabe ukukhonkotha kukhuphukile?
Ngisho nomuntu ongakaze ahoge ngaphambi kokukhulelwa angaqala ukuhogela phakathi nalesi sikhathi. Njengoba isisu sakho sikhula, isibeletho sakho sicindezela phezulu ku-diaphragm yakho. Lesi esinye sezizathu zokuhogela. Futhi, izinguquko zamahomoni ngesikhathi sokukhulelwa zingabangela imithambo yegazi engaphakathi kwekhala lakho ukuthi ivuvuke futhi ivale ikhala lakho. Lesi esinye isizathu esikhulu sokuhogela.
Ungakuthathi njengokuhona nje. Ngezinye izikhathi kungahlotshaniswa nomfutho wegazi ophakeme. Ezimweni ezimbi kakhulu, kungaholela ngisho nasesimeni esibizwa ngokuthi i-Sleep Apnea . Lokhu kusho ukuthi uyeka ukuphefumula imizuzwana embalwa ngenkathi ulele. Lokhu akukuhle kuwe nakumntwana wakho. Ngakho-ke uma uhona, khuluma nodokotela wakho ngakho. Uzobe esenquma ukuhlola umfutho wegazi lakho kanye nezinga leprotheyini emchameni wakho.
3. Ukungakhululeki okungavamile emilenzeni nokudonsa i-coral
Ingabe uzwa ukungakhululeki okungachazeki emilenzeni yakho, ikakhulukazi izinqe zakho nemilenze, kanye nomuzwa wokucasuka okwenza ufune ukuzishukumisa? Lokhu kubizwa ngokuthi i-Restless Legs Syndrome (RLS) . Lesi simo sithinta cishe abesifazane abakhulelwe abangu-15%. Lokhu kungabangela ukuthi uvuke izikhathi eziningana ebusuku. Ukuntuleka kwensimbi kungaba esinye sezimbangela zalokhu.
Ukuqaqamba kwemilenze nakho kuvame kakhulu ngalesi sikhathi. Abanye odokotela bakholelwa ukuthi lokhu kubangelwa amazinga e-phosphorus egazini kanye nokwehla kwamazinga e-calcium.
- Gwema iziphuzo ezine-fizzy. Kutholakale ukuthi zihlobene nokucwiliswa kwamakhorali.
- Uma udonsa intambo, gcina umlenze wakho uqondile futhi unyawo lwakho lugobe luqonde kuwe. Zama ukwenza lokhu ngaphambi kokulala.
- Uma une-RLS, buza udokotela wakho uma kudingeka ukuthi kuhlolwe amazinga akho e-iron.
Ezinye izimbangela ezivamile kanye nezixazululo
Ingabe kunzima ukulala uma isisu sakho sikhulu?
Phakathi nezinyanga ezintathu zokugcina, isisu sakho sizoba sikhulu kakhulu. Lokhu kungenza kube nzima ukuthola indawo yokulala ekhululekile. Njengoba kushiwo ngaphambili, ukulala ngohlangothi lwakho lwesobunxele kungcono kakhulu. Lokhu kuvumela ukugeleza kwegazi okuphezulu kumntwana. Uma imicamelo evamile ingasebenzi, zama ukusebenzisa umcamelo wokukhulelwa owenzelwe ngqo abesifazane abakhulelwe. Uzohlinzeka ngokusekelwa okuhle kwesisu sakho, umhlane, kanye nemilenze, futhi uzokwazi ukulala ngokunethezeka.
Ingabe uphathwa yisisu?
Kuvamile futhi ukuzwa ubuhlungu besifuba phakathi nalesi sikhathi, ikakhulukazi kusihlwa nasebusuku. Zama lezi zinto ukuvimbela lokhu:
- Esikhundleni sokudla ukudla okuningi ngesikhathi esisodwa, yidla ukudla okuncane okuningana.
- Hlafuna ukudla kwakho kahle bese udla kancane.
- Gwema ukudla okunesoda, ukudla okunamafutha, ukudla okubabayo nokumuncu. Lezi yizimbangela eziyinhloko zesilungulela.
Ingabe uvame ukuya endlini yangasese ebusuku?
Ingane ekhulayo ibeka ingcindezi enkulu esinyeni sakho, yingakho kudingeka uchame njalo ebusuku. Lokhu kungaba yinto ecasulayo kakhulu.
- Nciphisa uketshezi olusetshenziswayo kusihlwa nasebusuku. Phuza amanzi owaphuza nsuku zonke emini.
- Endlini yangasese, khothamela phambili kancane ukuze ukhiphe konke okusesinyeni sakho.
Kunzima ukubhekana nakho konke lokhu, kodwa khumbula, ingane yakho izobe isezandleni zakho ezinsukwini ezimbalwa ezizayo. Ngakho-ke chitha lesi sikhathi uzolile futhi unamandla ngangokunokwenzeka. Ungesabi ukukhuluma nodokotela wakho nganoma yiziphi izinkinga.
Umlayezo Wokuya Nawe Ekhaya
- Kuvamile ukuba nezinkinga zokulala ezinyangeni ezintathu zokugcina zokukhulelwa. Ungakhathazeki ngakho.
- Ukuze unciphise ubuhlungu, lala ngohlangothi lwakho lwesobunxele, ikakhulukazi ngemicamelo ukuze umzimba wakho ukhululeke kakhudlwana.
- Uma usanda kuqala ukuhona, kungaba uphawu lomfutho wegazi ophakeme noma i-sleep apnea. Qiniseka ukuthi utshela udokotela wakho.
- Uma une-restless legs syndrome (RLS), khuluma nodokotela wakho mayelana nokuhlola amazinga akho ensimbi.
- Shintsha ukudla kwakho kanye nokudla okuphuzwayo ukuze ulawule isilungulela sasebusuku kanye nokuchama njalo.
- Ukukhuluma ngokukhululekile nodokotela wakho nganoma yikuphi ukungakhululeki kuyinto engcono kakhulu ongayenza kuwe nakumntwana wakho.
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