Iingxaki zokulala ngexesha lokukhulelwa

Unokulala kakuhle kwikota yokuqala. Unokufuna ukulala ngakumbi kunesiqhelo. Umzimba wakho usebenza nzima ukwenza umntwana. Uyakudinwa lula. Kodwa kamva xa ukhulelwe, kunokuba nzima ukulala kakuhle.

Usana lwakho lukhula lube lukhulu, olunokwenza kube nzima ukufumana indawo efanelekileyo yokulala. Ukuba uhlala ulala ngasemva- okanye esiswini, usenokuba nengxaki yokuziqhelisa ukulala kwicala lakho (njengoko ababoneleli bezempilo bancomela). Kwakhona, ukuhamba-hamba ebhedini kuya kusiba nzima njengoko usiba mkhulu.

Ezinye izinto ezinokukugcina ungalali zibandakanya:

• Olunye uhambo oluya kwigumbi lokuhlambela Izintso zakho zisebenza nzima ukucoca igazi elongezelelekileyo elenziwa ngumzimba wakho. Oku kubangela umchamo ongaphezulu. Kwakhona, njengoko umntwana wakho ekhula, kukho uxinzelelo ngakumbi kwisinyi sakho. Oku kuthetha ukuhamba okuninzi kwigumbi lokuhlambela.
• Ukunyuka kwentliziyo. Inqanaba lentliziyo yakho liyonyuka ngexesha lokukhulelwa ukuze upompe igazi elininzi. Oku kunokwenza kube nzima ukulala.
• Ukuqhawukelwa ngumphefumlo. Ekuqaleni, iihomoni zokukhulelwa zinokukwenza uphefumle nzulu. Oku kunokukwenza uzive ngathi usebenza nzima ukufumana umoya. Kananjalo, njengoko umntwana ethatha indawo eninzi, inokubeka uxinzelelo ngakumbi kwidayaphragm yakho (umsipha ongaphantsi kwemiphunga yakho).
• Iintlungu kunye neentlungu.Iintlungu emilenzeni yakho okanye ngasemva zibangelwa ngokuyinxenye bubunzima obongezelelweyo obuphetheyo.
• Isitshisa. Ngexesha lokukhulelwa, yonke inkqubo yokwetyisa iyacotha. Ukutya kuhlala esiswini kunye namathumbu ixesha elide. Oku kunokubangela ukutsha kwentliziyo, okusoloko kusiba kubi ebusuku. Ukuqunjelwa kunokwenzeka.
• Uxinzelelo namaphupha. Uninzi lwabasetyhini abakhulelweyo banexhala malunga nosana okanye malunga nokuba ngumzali, nto leyo enokwenza kube nzima ukulala. Amaphupha aqaqambileyo namaphupha amabi aqhelekile ngexesha lokukhulelwa. Ukuphupha kunye nokukhathazeka ngaphezulu kwesiqhelo kuyinto eqhelekileyo, kodwa zama ukungakuvumeli ukuba uhlale ebusuku.
• Ukwanda komsebenzi wabantwana ebusuku.

Zama ukulala ngecala lakho. Ukulala ngecala lakho ngamadolo akho agobile kuya kuba yeyona ndawo intle. Kwenza ukuba kube lula kwimpompo yentliziyo yakho kuba igcina umntwana ekubekeni uxinzelelo kumthambo omkhulu ohambisa igazi ulibuyisele entliziyweni usuka emilenzeni.

Ababoneleli abaninzi baxelela abasetyhini abakhulelweyo ukuba balale kwicala lasekhohlo. Ukulala kwicala lasekhohlo kukwaphucula ukuhamba kwegazi phakathi kwentliziyo, umbungu, isibeleko kunye nezintso. Ikwagcina uxinzelelo kwisibindi sakho. Ukuba isinqe sakho sasekhohlo asihlali kakuhle, kulungile ukutshintshela kwicala lasekunene okwethutyana. Kungcono ungalali ucabalele emqolo.

Zama ukusebenzisa imiqamelo phantsi kwesisu sakho okanye phakathi kwemilenze yakho. Kwakhona, ukusebenzisa umqamelo ohlanganisiweyo okanye ingubo esongiweyo encinci kumqolo wakho kunokunciphisa uxinzelelo. Unokuzama uhlobo lwekreyiti leqanda kwicala lakho lokulala ukunika isiqabu esinqeni esibuhlungu. Kuyanceda ukuba nemithamo eyongezelelweyo ifumaneke ukuxhasa umzimba wakho.

Ezi ngcebiso ziya kuphucula ngokukhuselekileyo amathuba akho okulala kakuhle ebusuku.

• Sika okanye unciphise iziselo ezifana nesoda, ikofu kunye neti. Ezi ziselo zine-caffeine kwaye ziya kwenza kube nzima kuwe ukulala.
• Kuphephe ukusela amanzi kakhulu okanye ukutya isidlo esikhulu kwiiyure nje ezimbalwa emva kokuba uye kulala. Abanye abantu basetyhini bakufumanisa kuluncedo ukutya isidlo sakusasa esikhulu nesasemini, emva koko batye isidlo sangokuhlwa esincinci.
• Ukuba isicaphucaphu sikugcina phezulu, yitya amaqhekeza ambalwa ngaphambi kokuba ulale.
• Zama ukulala nokuvuka ngexesha elifanayo yonke imihla.
• Kuphephe ukwenza umthambo ngaphambi kokuba ulale.
• Yenza into yokuphumla ngaphambi kokuba ulale. Zama ukungena ebhafini efudumeleyo imizuzu eli-15, okanye ube nesiselo esifudumeleyo, esingena-caffeine, njengobisi.
• Ukuba isinqa somlenze siyakuvusa, cinezela iinyawo zakho ngokuqinileyo eludongeni okanye ume emlenzeni. Unokucela umboneleli wakho ukuba anikwe amayeza anokunceda ukunciphisa iicramps zomlenze.
• Thatha ixesha elifutshane emini ukuze wenze ubuthongo obalahlekileyo ebusuku.

Ukuba uxinzelelo okanye uxinzelelo malunga nokuba ngumzali kukugcina ungalali kamnandi ebusuku, zama:

• Ukuthatha iklasi yokubeleka ukuze ikuncede ulungiselele utshintsho oluza kubakho ebomini
• Ukuthetha nomboneleli wakho malunga neendlela zokujongana noxinzelelo

Musa ukuthatha naziphi na izixhobo zokulala. Oku kubandakanya amayeza angaphaya kwamayeza kunye neemveliso zamayeza. Azicetyiswa kwabasetyhini abakhulelweyo. Musa ukuthatha nawaphi na amayeza nangasiphi na isizathu ngaphandle kokuthetha nomboneleli wakho.

Ukukhulelwa ngaphambi kokuzalwa - ukulala; Ukunyamekela kokukhulelwa - ukulala

UAntony KM, uRacusin DA, uAagaard K, uDildy GA. I-physiology yomama.Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ii-eds. Ii-Obstetrics zikaGabbe: Ukukhulelwa okuqhelekileyo kunye neengxaki. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2021: isahluko 3.

IBalserak BI, uLee KA. Ukulala kunye nokuphazamiseka kokulala okunxulumene nokukhulelwa. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 156.

• Ukukhulelwa
• Iingxaki zokulala