Wamkelekile ekuKhathaleni kokuKhulelwa: Okona kudiniweyo ukhe waziva

Umxholo

• Kuthatha ixesha elingakanani ukudinwa?
• Kutheni ndidinwe kangaka?
• Nini ukunxibelelana nogqirha okanye umbelekisi
• Ungenzani?
• Gcina igumbi lakho lokulala limnyama, licocekile kwaye liyabanda
• Thatha ukulala kancinci
• Yitya ukutya okusempilweni kwaye uhlale unamanzi
• Gcina iphepha lokukhulelwa okanye idayari yokuphupha
• Gwema icaffeine emva kwesidlo sasemini
• Zithobe ngokwakho
• Zilolonge
• Iingcinga zokugqibela

Ukukhula komntu kuyadinisa. Ingathi isipeliti somlingo saphoswa mhla uvavanyo lwakho lokukhulelwa lwabuya luchanekile - ngaphandle kwentsomi ye-Sleeping Beauty ayikunikanga iminyaka eyi-100 yokuphumla kunye nokwanga kothando lokwenene kuko okukungenisileyo oku.

Ukuba nje unokulala ngakumbi…

Yinto eqhelekileyo ukuba umntu okhulelweyo azive ediniwe, ngakumbi ngexesha lekota yokuqala neyesithathu.

Kwenye indawo phakathi kokugula kwasekuseni kunye namabhanti e-elastic, uLittle Bo-Peep uphulukene neegusha zakho (mhlawumbi wazithengisa kuBuhle bokuLala) kwaye akukho namnye oseleyo kuwe ukuba ubale ukulala.

Kuthatha ixesha elingakanani ukudinwa?

Olunye lweempawu zokuqala zokukhulelwa kukudinwa. Iyakubetha ngokumangalisa, njengocango lweglasi olutyibilikisayo ocinga ukuba luvulekile.

Ukuqala kwasekuqaleni kokukhulelwa kunye nokumiliselwa, iihormones zokukhulelwa zichaphazela umzimba wakho, imood, imetabolism, ingqondo, ukubonakala komzimba kunye nendlela yokulala.

Kwikota yesibini yesibini, eqala ngeveki ye-13, uninzi lwabasetyhini bafumana amandla amatsha. Eli lixesha elihle lokujongana nale misebenzi ibalulekileyo ngaphambi kokufika komntwana, kuba xa ungena kwikota yesithathu, eqala ngeveki yama-28, oko kudinwa kakhulu kuyabuya.

Kutheni ndidinwe kangaka?

Ukubeka nje, uziva udiniwe kuba ukhula usana.

Ukongeza kutshintsho lwehomoni, utshintsho olwenzeka emzimbeni nangokweemvakalelo luyehlisa amanqanaba akho emandla kwaye lukwenze uzive udiniwe.

Olunye lolu tshintsho lubandakanya:

• ukwanda kwamanqanaba e-estrogen kunye neprogesterone (ethi, ngendlela, isebenze njengesixhobo sokuthomalalisa indalo)
• uxinzelelo lwegazi olusezantsi kunye noshukela wegazi
• ukwanda kokuhamba kwegazi
• ndaphazamisa ubuthongo
• Imicimbi yokwetyisa
• ukugula kwasekuseni
• uxinzelelo kunye noxinzelelo
• ukuchama rhoqo
• isilungulela
• umqolo, inyonga, kunye neentlungu zangasese

Nini ukunxibelelana nogqirha okanye umbelekisi

Ukuba ulele, isifo semilenze esingazinzanga (umnqweno ongalawulekiyo wokuhambisa imilenze yakho xa uphumle), ubuthongo bokulala (isifo esinokubakho apho ukuphefumla kuyeke kwaye kuqale), ipreeclampsia, okanye nayiphi na enye imeko ethintela ukulala kwakho, thetha nogqirha wakho okanye umbelekisi ngexesha lokuqeshwa kwakho okulandelayo.

Ezinye izizathu zokunxibelelana nogqirha okanye umbelekisi zibandakanya, ukuba:

• Ndiziva ndikhathazekile kukuba ukudinwa kokukhulelwa luphawu lwento engaphezulu, njenge-anemia, isifo seswekile, okanye uxinzelelo
• phuhlisa naluphi na utshintsho kumbono wakho
• amava okuba nesiyezi
• uchame kancinci
• ube nokuphefumla okufutshane, iintlungu kwisisu sakho esingasentla, okanye ukubetha kwentliziyo
• amava entloko
• qaphela ukudumba kwezandla zakho, amaqatha neenyawo

Umsebenzi wakho wezononophelo lwempilo unokukunceda ekufumaneni naziphi na iingxaki kwaye unikezele ngezisombululo ezongezelelweyo.

Ungenzani?

Ukukhula kosana ngokucacileyo kuthatha umthwalo emzimbeni wakho. Sukuyityeshela imiqondiso ethunyelwa ngumzimba wakho.Fikelela kwabanye ukuba kunzima ukulala ngexesha lokukhulelwa kwakho. Cela uncedo kwiqabane lakho.

Nokuba udinwe kangakanani, kuya kufuneka uphephe ukuthatha nawaphi na amayeza e-counter njengesixhobo sokulala.

Uninzi lwabasetyhini abakhulelweyo kufuneka bachithe ubuncinci iiyure eziyi-8 ebhedini, benenjongo yokulala ubuncinci iiyure ezisi-7 ubusuku bonke. Ukuba kunokwenzeka, zama ukulala ngaphambi kwexesha kunesiqhelo.

Njengoko umzimba wakho utshintsha, yenza ukulala kwindawo ephambili kwaye ulandele ezi ngcebiso zokulwa nokudinwa kokukhulelwa:

Gcina igumbi lakho lokulala limnyama, licocekile kwaye liyabanda

Yenza imeko efanelekileyo yokuphumla ngokwaneleyo.

Ukuze umzimba wakho ufike ebuthongweni obunzulu, vala iifestile ezinamakhethini amnyama. Cima naziphi na iiwotshi zedijithali kwaye ukhuphe izibane zasebusuku ezikhanyisa ukukhanya (gubungela umboniso ngetape yombane ukuba awufuni ukucima isixhobo ngokupheleleyo).

Cwangcisa ubushushu kwigumbi lokulala lipholile kancinane kunalo lonke ikhaya lakho, ukuze ube nomgangatho ofanelekileyo wokulala. Susa nayiphi na into engafunekiyo kwaye uhlambe iibhedi zakho rhoqo. Gcina ibhedi yakho ukuze ulale, ugaxe, kunye nokwabelana ngesondo.

Thatha ukulala kancinci

Ukonwaba: Iipesenti ezingama-51 zabasetyhini abakhulelweyo baxela ukuba bathatha ubuncinci kanye ngosuku. Ukulala qho xa ukhulelwe kunokuwunciphisa umngcipheko womntwana wakho kubunzima bokuzalwa obuphantsi.

Ukulala kungenza nakuphi na ukulala okulahlekileyo ebusuku, ngenxa yokuhamba rhoqo kwigumbi lokuhlambela, iintlungu zomzimba, kunye nokunye ukucaphuka kokukhulelwa. Gwema ukulala emva kwemini nasemva kokuhlwa.

Ukuba umqeshi wakho ujonge ixesha lokulala, fumana indawo elungileyo kwigumbi lokuhlambela kwaye ubeke iinyawo zakho ngelixa usitya isidlo sasemini.

Yitya ukutya okusempilweni kwaye uhlale unamanzi

Ekuqaleni, ukukhulelwa kunokuhlisa uxinzelelo lwegazi kunye neswekile yegazi, enokukwenza uzive udiniwe. Kodwa ukungabikho kokulala kunokubangela ukuba iswekile yegazi inyuke, inyuse umngcipheko wesifo seswekile.

Gcina amanqanaba eswekile yegazi kunye namandla ulungelelana ngokutya rhoqo, njengokutya okuncinci okuncinci kathandathu ngemini. Ukutya rhoqo okunesondlo kunye neeprotein kunceda ukulwa nokudinwa.

Ukuthintela iinyawo ezinemilenze yasebusuku, hlala amanzi ngokusela amanzi kunye neencindi ezaneleyo imini yonke.

Gcina iphepha lokukhulelwa okanye idayari yokuphupha

Gcina incwadi ngexesha ukhulelwe. Ukuba uziva uxhalabile okanye uxinezelekile, zama ukubhala kuyo.

Abafazi abakhulelweyo banamaphupha acacileyo ngakumbi kunye nokukhumbula okungcono kwephupha, ngenxa yokutshintsha kwehomoni echaphazela iipateni zokulala, ukwanda kokudinwa, kunye nokuvuka okuphindaphindiweyo embindini womjikelo wokulala.

Iidayari zokulala nazo zinokukhanyisa, zibonelele ngedatha yekhonkrithi malunga nexesha lakho lokulala, kuthatha ixesha elingakanani ukuba ulale, ukuvuka ebusuku, ixesha lokuvuka kunye nomgangatho wokulala.

Gwema icaffeine emva kwesidlo sasemini

Ukuya kuthi ga kwizikhuthazi, ikhafeyini inokukugcina uphaphile ixesha elide kude kube sebusuku okanye ikwenze uvuke rhoqo. Inokugcina umntwana wakho esebenzayo, ekhaba kwaye eqengqeleka ngaphakathi esiswini sakho njengoko uzama ukulala.

Iingcali zicebisa abasetyhini abakhulelweyo ukuba banciphise ukutya kwabo i-caffeine kwiikomityi ezimbini zekofu, okanye ngaphantsi kweemiligram ezingama-200, ngosuku.

Zithobe ngokwakho

Cela uncedo kusapho nakubahlobo. Thatha ibhafu eshushu. Buza iqabane lakho ukuba liphulule. Thatha ikhefu.

Nxiba impahla ethambileyo, engathinteliyo kwaye uhlale esitulweni esimnandi kunye nencwadi elungileyo kwaye ufunde kancinci. Khanyisa ikhandlela ye-lavender. Dlala umculo wentuthuzelo. Yiba nekomityi yeti efudumeleyo ye-chamomile.

Uyayifumana.

Zilolonge

Iimfuno zokukhulelwa kunye nobunzima obufunyenweyo bubeka uxinzelelo olukhulu emzimbeni wakho.

Ukongeza ekulaleni ngakumbi, IAmerican College of Obstetricians kunye neGynecologists ichaza ezi zibonelelo zilandelayo ngexesha lokukhulelwa:

• ukunciphisa iintlungu zomqolo
• ukunciphisa ukuqhina
• ukunciphisa umngcipheko wesifo seswekile, i-preeclampsia, kunye nokuhanjiswa kwe-cearean
• ukufumana ubunzima obusempilweni ngexesha lokukhulelwa
• ukuphuculwa komzimba ngokubanzi
• yomeleza intliziyo kunye nemithambo yegazi
• ukuphucula amandla okuphulukana nobunzima bomntwana emva kokuba umntwana wakho ezelwe

Kungathatha iiyure ezimbalwa ukuba umzimba wakho uphefumle ngokupheleleyo emva kokusebenza ngamandla, ke cwangcisa nawuphi na umsebenzi owenzekayo kwangoko ngemini. Ukuba umthambo ulula, njengeyoga, akunakulindeleka ukuba uphazamise ukulala kwakho.

Soloko ujonga ugqirha wakho okanye umbelekisi ngaphambi kokuba uqalise inkqubo entsha yokuthamba ngexesha lokukhulelwa.

Iingcinga zokugqibela

Ukukhulelwa kunokuba ngamava adinayo- ngokwasemoyeni nangokomzimba. Kubalulekile ukukhumbula: Awuwedwa.

Phantse bonke abantu basetyhini bafumana ukudinwa ngakumbi kunesiqhelo ngexesha lokukhulelwa kwabo. Thatha njengomyalezo ovela emzimbeni wakho. Kukuxelela ukuba uphumle, kwaye ngokuqinisekileyo umele ukuba umamele.