Ukuqwashisa nokwesaba ngesikhathi sokukhulelwa

Ngesikhathi ukhulelwe, udinga ukuthola amandla ekuzalweni kwengane, ngoba iyoba maduze kakhulu ukulala. Kodwa ngokuvamile ukulele ukungazivumeli. Yisiphi isizathu nokuthi kanjani le nhlekelele ingavinjelwa kusengaphambili? Cishe ingxenye yengxenye yabesifazane abalindele ukuthi izingane zibhekane nokulala. Ngaphezu kwalokho, uma isikhathi eside sikhulelwe, kubika iphupho.
Kunezici eziningi ezingase zibe njengabahlaseli bokulala. Ngokwezimo bangahlukaniswa ngamaqembu amabili: ngokwengqondo nangokwemvelo.

Izici zengqondo zihlanganisa lokho.
1. Ukuphefumula okungapheli.
2. Ukucindezeleka okuqhubekayo ngenxa yokwesaba okuhlukahlukene (ukwesaba ukubeletha, izinguquko ezizayo kanye nobunzima, ukukhathazeka ngempilo yezikhukhula, njll).
3. Ama-nightmares.
4. Ukukhathazeka ngokweqile nokukhathala ekupheleni kosuku, ukuhluleka ngenxa yalokhu ukuphumula kanje.

Izinto ezinjalo zibhekwa njengezinto eziphilayo.
1. Isifiso esivame ukusihlwa ebusuku sokuvuthwa (ngesikhathi sokukhulelwa, ngenxa yokwanda kwesibeletho, ukucindezela kwesikhumba kubonakala, okwenza indlu yangasese ibe yinto efiselekayo kakhulu kunesimo esivamile).
2. Ukungahambi kahle, isikhundla ngesikhathi sokulala (isisu esikhulu nesisindo esiningi kunzima ukwenza inqubo yokulala).
3. Ukuvuthwa kwesisu esiswini, ukuphuza umoya, okuyinto evame ukuba yizimpawu zomama ozayo.
4. I-cramps phakathi nobusuku, ngesikhathi sokulala.
5. Ukuhlunga isikhumba ngenxa yesikhumba esilula kanye / noma ukuvuvukala.
6. Ingane ekhuthele kakhulu ephoqa ngamandla futhi eshaya noma ehlasele.
7. Ukuphefumula nokuphefumula (ukucindezela kwesibeletho emaphashini, futhi isisindo esandayo futhi asikwazi ukuphefumula).
8. Ubuhlungu esifundeni se-lumbar nangemuva.
9. Ukuguqula imvelaphi ye-hormonal ngenxa yokukhulelwa (izinga le-progesterone egazini landa).
10. I-Braxton-Hicks contractions (impi eqeqeshayo, imbangela yezinambuzane zesisu, kodwa ngokuhamba kwesikhathi ayinyuli futhi yanda, njengamanje, kodwa ingabi lutho).

Kungakhathaliseki ukuthi yisiphi isizathu sokulala kwakho , noma kunjalo, udinga ukwenza okuthile. Ngisho noma ungahlushwa ukulala, qhubeka uzama ukulandela iseluleko esinikezwe ngezansi, ukuze ubunzima bokulala bungaveli esikhathini esizayo.
Kungakhathaliseki ukuthi kuzwakale kangakanani, kodwa kufanele uqale ukulungiselela ubusuku ngaphambi kokusa.

Kuphela ngokulandela lezi zincomo nsuku zonke, ungakwazi ukufeza ukulala okulula nokulala okuzwakalayo.
1. Zama ukuthola amanzi amaningi ukuphuza ekuseni nangentambama, futhi kusihlwa, ukunciphisa ukusetshenziswa kweziphuzo okungenani.
2. Ungalokothi uphonse ubuthongo obunzima, ungafaki ngokuphelele imenyu yakho ye-caffeine nokuphuza utshwala.
3. Uma une-toxicosis - udla kaningi, kodwa kancane kancane. Isisu akufanele sihlale singenalutho. Khona-ke isicanucanu ngeke siphazamise ukulala kwakho.
4. Qinisekisa ukuthi wenze ukuvivinya okukhethekile kwabesifazane abakhulelwe nsuku zonke. Lokhu ngeke nje kusize ekuthuthukiseni inhlalakahle kanye nemizwelo, kodwa futhi kuvumela ukujikeleza kwegazi. Futhi lokhu, kuzokwenza ukuthi kunciphise izikhathi eziningi ebusuku.
5. Ungalokothi ulayishe izinkathazo zansuku zonke kanye nezemidlalo engxenyeni yesibili yosuku. Imithwalo ifaka isandla ekukhululweni kwe-adrenaline egazini, okuyinto engavumeli ukulala ebusuku. Ngokuqondene nesigamu sokuqala sosuku - sebenzisa okuwusizo kwabesifazane abakhulelwe: ukuhamba, ukudansa, yoga. Ngokwemvelo, konke kufanele kube ngesilinganiso esilinganiselwe futhi umthwalo kufanele ubalwe ngendlela efanele ngokuya esikhathini sokukhulelwa.
6. Gwema umkhuba wokusebenzisa umbhede ngezinhloso ezithile, okungezona ukulala, kodwa "ngokuqeda" ngokujwayelekile incwadi noma esandleni esivela ku-TV.
7. Ungaziqineli usuku. Ukukhathala, okuqongelela phakathi nosuku, ngeke kukuvumele ulale ebusuku.