Kunezikhathi lapho ubuthongo buyiphupho kumama okhulelwe , akunjalo? Wonke umuntu uyazi ukuthi ngemva kokubeletha, kufanele ulale ubusuku bonke. Kodwa bangaki omama abahlushwa ukungakwazi ukulala ngesikhathi sokukhulelwa? Eqinisweni, ucwaningo luthole ukuthi ngaphezu kuka-75% omama abakhulelwe banezinkinga zokulala phakathi nalesi sikhathi. Ngakho awuwedwa, omama abaningi babhekene nalolu lwazi. Ake sibone ukuthi kungani lokhu kwenzeka nokuthi yini engenziwa ngakho.
Kungani ngingakwazi ukulala ngalesi sikhathi sosuku? Isizathu esiyinhloko: Ukungakhululeki komzimba
Kalula nje, ukukhulelwa akusona isikhathi esilula emzimbeni. Njengoba ingane encane engaphakathi kuwe ikhula, ukungakhululeki akupheli ngokucima izibani ebusuku. Enye yezinto eziyinhloko ezingaphazamisa ubuthongo phakathi nalesi sikhathi isimo sakho sokulala.
Iyiphi indawo engcono kakhulu yokulala?
Uma usujwayele ukulala ngomhlane noma ngohlangothi, kuzodingeka ujwayele ukulala ngohlangothi. Ukulala ngomhlane kuyinto engavumelekile uma isisu sakho sikhula. Futhi, odokotela bathi ukulala ngohlangothi nakho akukuhle.
Kudingeka siqaphele ngokulala ngomhlane, ikakhulukazi engxenyeni yokugcina yokukhulelwa. Ngoba uma ulala ngomhlane, isisindo sesibeletho sakho esikhulayo sicindezela imithambo emikhulu ethwala igazi enhliziyweni yakho. Lokhu kunciphisa inani legazi eliya enhliziyweni, okusho ukuthi ingane ithola igazi elincane, umoya-mpilo kanye nezakhamzimba ezincane .
Kodwa-ke, akuyona into enkulu ukuthi ingane ilale ngohlangothi lwayo ngezikhathi ezithile. Kodwa ukulala ngaleyo ndlela ubusuku bonke akuwona umqondo omuhle. Njengoba isisu sakho sikhula, uzobona ukuthi kulula kangakanani ukulala ngohlangothi lwayo.
Kukhona inganekwane ethandwayo yokuthi ukulala ngohlangothi lwakho lwesobunxele kungcono kunokulala ngakwesokudla. Nakuba kukhona iqiniso kulokho, ucwaningo lwakamuva lusikisela ukuthi akukho lutho olungalungile ngokulala ngohlangothi olukhululekile kuwe.
Zama lezi zinto ukuze ulale kahle ebusuku:
- Lala unesicamelo phakathi kwemilenze yakho.
- Sebenzisa umcamelo omkhulu.
- Abanye omama bakuthola kulula ukulala esihlalweni esilele kunokulala embhedeni. Akukho lutho olubi ngalokho.
Ezinye izinto ezincane eziphazamisa ubuthongo
Akuyona nje isisu sakho esikhula kahle, kodwa nezinye izinto eziningana ezincane ezingakuphazamisa ubuthongo phakathi nalesi sikhathi.
| Ukucasuka | Lokho ongakwenza |
|---|---|
| Isilungulela Ngenxa yezinguquko zamahomoni phakathi nalesi sikhathi, i-asidi yesisu ingangena emphinjeni, okubangela isilungulela. | Lala uphethe umcamelo owodwa noma emibili ngaphansi kwekhanda lakho. Lokhu kuzosiza ukulawula ukuvuvukala kwe-asidi esiswini. Tshela udokotela wakho ngalokhu ngesikhathi sakho esilandelayo sokubonana. Uzokunikeza imithi efanele uma kudingeka. |
| Ukuchama Okuvamile Njengoba isibeletho sikhula, sicindezela esinyeni, okubangela isidingo sokuchama njalo. | Lokhu kujwayelekile. Into engcono kakhulu ongayenza ukunciphisa inani lamanzi/uketshezi oluphuzayo kusihlwa nangaphambi kokulala. |
| Amaphupho Acacile Abanye omama bathi amaphupho abawaphuphayo phakathi nalesi sikhathi acacile futhi anamandla. | Nakuba lokhu kuyinto abantu abaningi abayishoyo, akukakaqinisekiswa ngokwesayensi ukuthi kungani lokhu kwenzeka. Ungacabangi kakhulu ngakho. |
Izinkinga zokulala okufanele uziqaphele
Ngezinye izikhathi ukuqwasha kungaba yingozi kakhulu kunokuba nje kube yisiphazamiso esincane. Kufanele nakanjani uqaphele lezi zimo.
Ukuphelelwa Yisikhathi Kokulala
Lesi yisifo sokulala esibi kakhulu esingaba khona ngesikhathi sokukhulelwa. Kalula nje, yilapho imigudu yakho yomoya ivaleka futhi uyeka ukuphefumula imizuzwana embalwa ngenkathi ulele ebusuku. Lokhu kungenzeka izikhathi eziningana ebusuku. Lokhu kuyingozi ngoba kunganciphisa inani lomoya-mpilo ingane yakho ewutholayo .
Kukhona nobufakazi bokuthi lesi simo singase sihlotshaniswe nesinye isimo esibi esibizwa ngokuthi i-preeclampsia, isimo esibonakala ngomfutho wegazi ophakeme, ukuvuvukala, kanye neprotheni emchameni.
Izimpawu: Ukuhona kakhulu kuyisibonakaliso esiyinhloko. Uma umuntu ongazange ahone ngaphambi kokukhulelwa manje ehona kakhulu futhi ezwa sengathi uyacinana ebusuku, kusuke kuyi-`( sleep apnea))` Kungase kube njalo. Ngokuvamile, lokhu kuqondakala kangcono kumyeni wakho kunakuwe. Uma unezimpawu ezinjalo, qiniseka ukuthi ubona udokotela wakho umtshele ngalokhu.
Ukuminyana Kwamakhala
Ama-hormone akhishwa ngesikhathi sokukhulelwa angabangela ukuthi ingaphakathi lekhala lakho lome futhi livuvuke. Zama lezi zinto ezilula ukuze zikusize:
- Sebenzisa imichilo yamakhala. Lokhu kuyatholakala emakhemisi.
- Sula izihlathi zakho, amehlo , kanye nekhala ngendwangu efudumele nemanzi.
- Ungasebenzisi amaconsi okuhlanza amazinyo avela ekhemisi ngaphandle kokubonisana nodokotela wakho. Angenza isimo sibe sibi kakhulu.
- Phuza amanzi amaningi (okungenani izingilazi ezingu-6-8) kanye noketshezi usuku lonke ukuze unciphise uketshezi.
- Lala uphethe imicamelo emibili bese ikhanda lakho liphakanyisiwe.
- Kungaba ngcono uma ungasebenzisa i-humidifier ukuze wengeze umswakama emoyeni ekamelweni.
Isifo Semilenze Engaphumli
Lena enye inkinga yokulala engenzeka ngesikhathi sokukhulelwa. Okwenzekayo kulokhu ukuthi kukhona umuzwa ongathandeki kakhulu, njengokungathi isilwane esincane sikhasa ngemilenze. Lo muzwa uphela kuphela lapho imilenze ishukunyiswa. Lokhu kuyanda uma uphumule, ngakho-ke kuyisithiyo esikhulu sokulala. Nakuba imbangela eqondile yalokhu ingaziwa, kucatshangwa ukuthi kungenzeka ukuthi ibangelwa ukuntuleka kwensimbi . Kuthiwa futhi ukuthatha amaphilisi e-folate kunganciphisa lesi simo. Kunoma ikuphi, odokotela batusa ukuthatha i-folate ngesikhathi sokukhulelwa.
Ingabe kuhle ukuphuza amaphilisi okulala?
Lona umbuzo obaluleke kakhulu.
Akufanele neze ukuthi omama abakhulelwe baphuze amaphilisi okulala abhalwe ngudokotela, okungukuthi, amaphilisi okulala abhalwe ngudokotela.
Eminye imithi yokungezwani komzimba (isib. i-Piriton) ongayithenga ekhemisi ingase iphephe ngesikhathi sokukhulelwa. Kodwa-ke, ngisho nalena akufanele ithathwe ngaphandle kwemvume kadokotela wakho. Lokhu kungabangela ukozela nokuvilapha kuze kube ngakusasa ekuseni.
Khumbula, kufanele uthole imvume kadokotela wakho njalo ngaphambi kokuthatha noma yimuphi umuthi, kungaba yivithamini noma isitshalo sendabuko.
Indlela engcono kakhulu yokwelapha amaphilisi okulala ukuzivocavoca . Kodwa ungalali eduze nesikhathi sokulala, vivinya umzimba emini. Ngisho nento elula njengokuhamba noma i-yoga izokusiza ukuthi ulale ngokushesha ebusuku.
Umlayezo Wokuya Nawe Ekhaya
- Ukulala ngohlangothi kuyindlela engcono kakhulu nephephile yokulala ngesikhathi sokukhulelwa, ikakhulukazi ezinyangeni zokugcina.
- Ukuze kube lula ukulala, beka imicamelo phakathi kwemilenze yakho nangemuva kwakho.
- Tshela udokotela wakho ngobuhlungu besifuba obuqhubekayo, ukuhogela okukhulu, ukuphelelwa umoya, kanye nokungakhululeki okungavamile emilenzeni yakho.
- Ungaphuzi amaphilisi okulala noma eminye imithi ngaphandle kwemvume kadokotela.
- Ukuzivocavoca okulula emini kungakusiza ulale kangcono ebusuku.
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