Abazali besikhathi esizayo bayazi ukuthi lapho ingane ivela endlini, iphupho eliphilile nelokuthula lingakhohlwa. Kodwa-ke, iningi labo alivumeli ngisho nokucabanga ukuthi ngesikhathi sokubeletha kwengane, ikakhulukazi ku-trimester yesithathu, iphupho elithulile lizohlala lingamaphupho kuphela.
Eqinisweni, ungakwazi ukulala ngangokunokwenzeka ngisho nangaphezulu, ku-trimester yokuqala yokuzala umntwana. Uma uzizwa ukhathele - kungokwemvelo, ngoba umzimba usebenza okungaphezu kokuvamile, ngoba uyabaluleka futhi uvikele imvuthu.
Kungani abesifazane abakhulelwe bebhekana nezinkinga zokulala?
Isizathu esibaluleke kunazo zonke nesibaluleke kunazo zonke zezinkinga zomuthi wephayini ngenkathi kuthwala ingane yanda ukwanda kwe-fetus, ngoba kunzima ukuthola indawo ekhululekile yokulala emini. Uma ujwayele ukulala esiswini noma emuva, manje awukwazi ukukwenza, ngoba manje kufanele ulale eceleni kwakho, ngoba kwezinye izikhundla uzozizwa ungakhululekile.
Ezinye izizathu ezingakuvimbela ukuba ungalali ngokuthula
- Izingcingo eziningi zokuvuthwa. Manje, uma ukhulelwe, izinso zakho zisebenza ngendlela evulekile, zihlunga ivolumu yanda yegazi (cishe 50% ngaphezulu kunaphambi kokuqala kokukhulelwa), ehamba emzimbeni futhi ngenxa yalokhu ibonakala inani elikhulu lomchamo. Ngaphezu kwalokho, kufanele ukhumbule ukuthi ingane yakho ikhula, isibeletho sikhula, futhi ukucindezela kwesikhumba kukhula. Lokhu kusho ukuthi uzovame ukugijimela endlini yangasese hhayi kuphela ebusuku, kodwa nasemini. Ebusuku, ungaya endlini yangasese izikhathi eziningi, uma kuphela ingane yakho isebenza kakhulu ebusuku.
- Ukuphazamiseka kwengqondo. Ngesikhathi sokubeletha kwengane, inhliziyo yakho ishaya kaningi ukupompa igazi elingaphezulu, ngakho-ke, lapho igazi lifaka igazi esibelethweni, i-heart ishaya njalo ukuze ezinye izitho zingabanjwanga igazi.
- Ukuphefumula okunzima. Ezinyangeni zokuqala zokukhulelwa, ukuphefumula kwethu kungathinteka inani elikhulu lamahomoni, ngenxa yokuthi uzophefumula ngokujulile. Ungasho ngisho nokuthi akukho umoya okwanele. Futhi kakade engxenyeni yesibili yenkathi, ukuphefumula okusheshayo kungenzeka ngenxa yokuthi isibeletho sizocindezela.
- Ukunciphisa iminyundu yezinyane. Ngokuvamile kunezinhlungu emhlane nangemilenze, futhi lokhu kungenxa yezinga elincane. Lapho umntwana ezalwa nomthethosisekelo wesifazane, i-hormone iphumule ikhiqizwa engasisiza ukuba sizilungiselele ukuzalwa. Ngenxa yalokhu, kungashiwo ukuthi umphumela ohlangothini noma umphumela wokukhiqizwa kwe-hormone ukukhubazeka kwemigqa yomzimba wonke, kuyilapho owesifazane eba nengozi kakhulu yokuhlukumezeka futhi engazinzile.
- Yeka ukukhwabanisa. Abesifazane abaningi abakhulelwe bayazizwa bezwa ukuphuza lapho okuqukethwe kwesisu kuvela emuva. Phakathi nokubeletha kwengane, isimiso sokugaya sisasebenza kancane, ngakho-ke ukudla kungagcina emathunjini nasesisu isikhathi eside kunokujwayelekile, ngakho-ke ukuqothulwa nokuvuthwa kwenhliziyo. Ku-trimester yokugcina yokukhulelwa, lapho isibeletho sikhula futhi siqala ukucindezela emathunjini amakhulu noma esiswini, isimo singase sikhuluke.
Izinkinga zakho zokulala zingavela kuphela ngenxa yezizathu. Abesifazane abaningi bathi lezi zinkinga ziyabakhathaza ebusuku, kanti abanye bathi zimibalabala futhi ziqhakazile kunokujwayelekile.
Futhi, ukulala kungaphazanyiswa ngenxa yokucindezeleka. Mhlawumbe ukhathazekile ngokuthi umntwana wakho uzozalwa enempilo noma cha, uzoba umama omuhle, mhlawumbe ukhathazeke ngendlela okuzokwenziwa ngayo ukulethwa kwezidingo? Ngokuqinisekile konke okuhlangenwe nakho komama ozayo kungokwemvelo futhi kungabangela ubuthongo.
Ungathola kanjani ukulala okuhle kokulala?
Ekuqaleni kwegama, zama ukufunda ukulala eceleni kwakho, uzijwayeze. Lala phansi ohlangothini lwakho futhi uguqe amadolo, mhlawumbe kamuva uzoba isikhundla sakho ozithandayo sokulala.
Ngaphezu kwalokho, lokhu kuyinto enhle yokusebenza inhliziyo ngenkathi ubuthongo, ngoba isisindo somntwana asicindezeli emthanjeni wezitho zangasese (i-vein enkulu), ephethe igazi enhliziyweni esuka emilenzeni.
Kukhona odokotela abatshela ngokuqondile abesifazane ukuthi balale ebhokisini lesobunxele. Ngoba isibindi sisehlangothini lwesokudla kwesisu, futhi uma silala ngakwesobunxele, siza ukuyivikela ekucindezelekeni. Ngaphezu kwalokho, uma owesifazane elele ohlangothini lwakhe lwesobunxele, ukujikeleza kwegazi enhliziyweni kuyathuthukiswa futhi kutholakala igazi elibhebhetheka emzimbeni, izinso kanye nesisu.
Njengabo bonke abantu abalele, uzoshintsha ukuma kwakho ephusheni. Kodwa-ke, nakuba kuzwakala kudabukisayo, nge-trimester yesithathu yaleso sikhathi, umzimba ngokwawo uzokhetha isikhundla esikahle kunazo zonke emzimbeni ngesikhathi sokulala, futhi azikho amalungiselelo amaningi kangaka.
Zama ukuzama nge-spidery ukuze uzenze kangcono kakhulu ukulala phansi futhi ulale. Abesifazane abaningi basizwa yi-pose enjalo-umcamelo ophakathi kwemilenze noma umcamelo ngaphansi kwesisu. Ngaphezu kwalokho, uma ubeka ingubo eboshiwe noma umcamelo okhalweni lwakho, unganciphisa ukucindezela, ngaphezu kwalokho, ezitolo kwabesifazane abakhulelwe ungabona imithwalo eminingi yabesifazane abakhulelwe.
Amathiphu abesifazane abakhulelwe bokulala
- Uma ungeke ukwazi ukukhetha i-comfortable for sleep or other reasons you can not sleep, ngakho-ke kufanelekile ukusebenzisa izidakamizwa zokuthinta, kungakhathaliseki ukuthi ufuna kangakanani. Khumbula ukuthi abesifazane abakhulelwe akufanele bathathe imithi. Kungcono ukusebenzisa ezinye izeluleko eziwusizo ezizokusiza ukuthola indawo ekhululekile embhedeni futhi ulale kahle.
- Ungaphuzi iziphuzo eziqukethe i-caffeine, njengokungathi kunokwenzeka ukuphuza itiye, ikhofi, amanzi amnandi e-soda. Uma kungenzeka, zikhawulele kulokhu.
- Ngamahora ambalwa ngaphambi kokulala, zama ukuzondla ngokweqile uphuze amanzi amaningi. Kodwa-ke, qiniseka ukuthi uthola inani elifanele lamanzi kanye nezakhi zomhlaba wonke.
- Uma ungeke ukwazi ukulala ngenxa yezinsizi, ngaphambi kokuba ulale, udle ama-crackers ambalwa.
- Vuka uphinde ulale ngesikhathi esifanayo, ubheke umbuso.
- Uma uvinjelwe ukulala emilenzeni yakho, ume ngezinyawo zakho ulinde kancane. Cabanga ngokuthatha inani elanele le-calcium, ukuze ukwazi ukuxazulula inkinga yokwehla emilenzeni.
- Uma ukulala kwakho kuphazamiseka ngenxa yokukhathazeka nokwesaba, ke ubhalise izifundo zokubeletha. Inkampani yabesifazane abakhulelwe abanayo izokusiza, kanye nolwazi oluzuziwe kulezi zifundo. Ngakho unganciphisa ukwesaba kwakho futhi uzobe ulale ngokuthula ebusuku.
- Ngaphambi kokuba ukhulelwe, qiniseka ukuthi ucabange ukuthenga umbhede okhululekile. Qinisekisa ukuthi uthenge umatizi omuhle ozosekela ngokuyisimangaliso umzimba wakho. Ungakhohlwa ngemibhede yamanzi, ngoba kuyingozi kwabesifazane abakhulelwe! Khumbula ukuthi umbhede kufanele ube mkhulu, ngoba manje uzothola isikhala esiningi. Into esemqoka ukwenza izingubo zokulala nezibhebhe zifudumele wena, kodwa ungabangeli ukuthuthumela - lokhu kubaluleke kakhulu. Kubalulekile ukuzwa induduzo ngesikhathi sokulala, ukuze umzimba uphefumule.
- Qinisekisa ukuthi ukhetha i-suit yokulala, i-nightgown noma i-pajamas, eyakhelwe ngokukhethekile abesifazane abakhulelwe. Kungcono uma lezi zembatho zenziwe ngekotoni, ngoba yilokho okuqukethwe okubhekene namaconsi okushisa okwenzeka ngenxa yomsebenzi wama-hormonal wesifazane.
Uma ungakwazi ukulala
Ngokwemvelo, kungakhathaliseki ukuthi uzama kanzima kangakanani, ngoba ukukhulelwa kuzoba khona izikhathi lapho ungakwazi nje ukulala. U-Nestoit ukhathazeke, uphonsa futhi usabe, esikhundleni salokho, yenza okuthile, ngoba isikhathi asimi. Isibonelo, lalela umculo, ufunde incwadi, ubukele i-TV njalonjalo. Ungakwazi ukhathele wena ngokwakho ngaphandle kokuqaphela ukuthi ulele.
Uma uvunyelwe isikhathi nesikhundla, bese ulala ntambama, okungenani isigamu sehora-hora, ukuze ubambe ngesikhathi olahlekelwe ngaso ebusuku. Ngeke kuhlale isikhathi eside, kodwa kudingeka ufunde ukuthi ungalala kanjani ku-jerks, ngoba leli khono lizobaluleka uma ingane ivela.