Kufuneka kube nobuthongo obusoloko busoloko nobusuku obunokubuyisela onke amandla omzimba, kuba ngexesha lokukhulelwa izitho zokugaya umzimba kunye nenyama yonke inika izibandezelo ezikhawulezileyo. Ukuphucula impilo yabasetyhini abakhulelweyo, oogqirha bancomela ukulala ubuncinane kwiiyure ezisi-9 ngobusuku. Ngenxa yokungabikho kokulala kunye nokulimaza umfazi, kwaye kukhokelela ekugqubutheni nasekuvekeni, ukukhawuleza komzimba, kuphelisa yonke inkqubo yesantya.
Ngoko ke, ebusuku, kufuneka ufumane ubuthongo obaneleyo ukuba ube ngumntu ovuya kwaye ozele ngokuzayo. Kodwa ilungu elizayo, ngelanga, alisoloko liphumelela, njengoko kufanele ukuba liphumle. Ukungazinzi ngexesha lokukhulelwa kuthinta ngaphezulu kwesiqingatha sabasetyhini kwihlabathi. Iingxaki zokulala ngexesha lonke iinyanga ezintathu zokukhulelwa ziyakwazi ukuzibonakalisa ngeendlela ezahlukeneyo: ngendlela yokulala kunye nokuvuswa rhoqo, kwaye phantsi koqhawulo lwamaxesha onke. Kwixesha elihlukeneyo lokukhulelwa, izizathu zokuphazamiseka kokulala zihlukile, ngoko makhe sixoxe ngendlela olala ngayo ngexesha lokukhulelwa.
Kwiinyanga eziqala kakhulu zokukhulelwa kwiimeko ezininzi eziqhelekileyo, kukho izizathu zengqondo, ukwanda kweemvakalelo. Umfazi okhulelweyo uphazamiseka ngcamango ehlukahlukeneyo malunga nokukhulelwa kwangoku, utshintsho olunokwenzeka ebomini nasentsapho. Ngokuqhelekileyo abafazi abakhulelweyo banamaphupha angabonakaliyo kwaye abesabisayo, ngokukodwa kwi-trimester yokugqibela yokukhulelwa kungekudala ngaphambi kokuzalwa, zonke ezi zinto zibangela ukusila.
Sekude ixesha lokuxinwa kokuphazamiseka kokulala, iziphazamiso zomzimba ziba zigwebe. Akunakwenzeka ukulala ngenxa yobuthakathaka obuthile boburhulumente. Ngenxa yokunyanzeliswa, ukuhlaselwa kungenziwa. Ngokumalunga nokunyuka nokuphakama kwesisu, kunye nokunyuka komsebenzi wokuphefumula, kuba nzima ukukhupha umoya. Kaninzi kaninzi kuqala ukukhathaza zonke iintlobo zeengxaki zesikhumba (ukucheka, ukuvuvukala). Iintlungu ezingapheliyo kwaye ezingathandekiyo kwisisu esisezantsi, emva. Ngenxa yoxinzelelo oluqhubekayo lwesisu esiswini, kufuneka uvuke uze u tyelele indlu yangasese.
Ngamanye amaxesha kukho ubunzima bobusuku, obangelwa kukuntula kwe-calcium emzimbeni, ukugqithisa kakhulu kwiintlobo zonke. Ziziphi iindawo ezilungele ukulala ngexesha lokukhulelwa?
Ibhinqa, kwi-trimester yesibini yokukhulelwa, kunzima kakhulu ukufumana indawo ephathekayo yokulala, kuba isisu esikhulu kunye nesinzima kakhulu kunzima ukucwangcisa i-trunk ebhedini. Abaninzi abafazi abakhulelweyo bayakhalaza ngobuthongo bokulala ebusuku. Konke oku kubangelwa kukuba i-posture yokulala ayilungele ngokufanelekileyo. Ingaba ngenyanga yesithandathu yokukhulelwa, xa isisu sisele sikhulu kakhulu, sithintela umfazi ukuba alale kwindawo ayithandayo. Ngale nto kufuneka simkele. Mhlawumbi kulungelelanisa ubusuku obuncinane ukuze ufumane indawo entsha yokulala.
Ukuba ujwayele ukulala esiswini sakho - kuya kufuneka uhlaziye, ngenxa yokuba ulele kwisisu sakho ngelo xesha akuthandeki kwaye kuyingozi ngenxa yokuba kukho uxinzelelo oluninzi kumntwana, nangona ikhuselekile ngokukhuselekileyo ngu-amniotic fluid.
Ukulala emhlane kukhululekile, kodwa olu hlobo lokulala lunokukhawuleza ngokukhawuleza ngenxa yentlungu emva, ukuphefumula okufutshane, ukujikeleza kwegazi kunye nokunciphisa ukuxinzelelo. Emva koko, umfazi olele emhlane wakhe unesixinzelelo sesisu esisemgodini nasemathumbu. Isikhundla esiphezulu kakhulu kwiimanani (isikhundla sikamama nengane yakhe yesikhathi esizayo): silale kwicala lasekhohlo. Ukufumana intuthuzelo enkulu, kufuneka ubeke unyawo olunye kwelinye okanye ubeke umquba phakathi kwabo. Kule ndawo, ukuhamba kwegazi kwindawo apho umntwana ekhona khona kuphucula, kodwa kwakhona umsebenzi wezintso kunye nesibindi, esinceda ukunciphisa ukuvuvukala kwemilenze. Ukuba uvuka phakathi kobusuku emhlane wakho okanye kwisisu sakho, kufuneka ujike kwicala lakho lesobunxele. Esi sikhundla sinomdla kubo bobabini umama kunye nosana.
Ukukunceda ukulahla ukulala okungaqinisekiyo kwaye uzinzile, unokulandela amacebiso alula alula:
Kubalulekile ukukhusela ukuphazamiseka kwemvakalelo kusihlwa; zonke iingxaki onokukukhathaza, ngoko kufuneka uzicime emini; kunye nokucwangcisa lonke ishishini ngosuku olulandelayo kusasa; musa ukuxabana kwaye ungabonakali ubudlelwane nabathandekayo - kuba ukucaciswa okunjalo, akuze kuphephe umjovo we-adrenaline emzimbeni wakho.
Zama ukhathazeka kwaye ungakhathazeki ngaphantsi. Dlulisa kude ubuhlungu kwaye ucinezele iingcamango, uphonsa zonke iingxaki kunye nexhala ekhanda lakho. Musa ukucinga ngexesha lokulala malunga neengxaki emsebenzini, kungcono ukwabelana ngeengxaki zakho nabantu abasondeleyo emini.
Akuyimfuneko ukuba iqhutywe ngaphambi kokuba iphupha libonakaliswe ngamandla (akufuneki ukuba ufunde iincwadi ezinzulu okanye ezimbi, ukuxazulula iingxaki, ukulungisa i-crossword puzzles); kwaye xa kunokwenzeka, zama ukuphulaphula umculo ozolile kunye nomnandi onokukunceda ukhululeke.
Awunakuyidla ngaphambi kokulala, kuba isisu sakho siya kulayishwa kwaye kufuneka kutywe yonke into, kwaye oku kunokukhokelela ekusileni; Phakathi kokutya kokugqibela kunye nokulala kufuneka kudlule iiyure eziliqela, ngoko uzama ngeli xesha ukwenza into emnandi kwaye uphumle. Ekuhambeni kwexesha kufuneka kube isidlo sokutya, kunokutya okulula, iziqhamo. Ngaphambi nje kokulala, kuyacetyiswa ukusela umgudu wobisi olufudumeleyo.
Kuya kuba luncedo ekuphuhliseni ubuthongo obunokulala kunye novuyo. Kuba ubuthongo obuhle kubalulekile ukuba ufunde ukulala ngexesha elifanayo!
Ukuba umntwana ukhawuleza kakhulu, zama ukutshintsha i-pose, kuba ukunyakaza komntwana okusebenzayo kunokubangelwa yincinci ye-oksijeni eya kwi-fetus, ebangelwa yisimo esingenakukhathazeka sowesifazane okhulelweyo. Ukuba umntwana uqhubeka ehamba ngokunyanisekileyo kwaye emva koko, uya kufuneka ulinde ade ahlalise.
Ukuba uvuka ebusuku, akukho "ummangaliso" kuthetha ukuqhubela ukulala kwakho ngokupheleleyo kunengcinga ehlala njalo entloko yakho malunga nokufuna ukulala ngokukhawuleza. Ngako oko, akukho mfuneko yokungena embhedeni uze uzame ukulala kwakhona, kungcono ukuzama ukuvuka uphinde wenze ibhizinisi elithule kunye elihle, umzekelo, ukufaka kwi-albhamu yezithombe okanye ukuthunga.
Ngoku uyazi indlela yokulala ngexesha lokukhulelwa, kodwa yintoni ongayenza ukuze ufumane ngokukhawuleza kwindawo kaMorpheus? Ukulala okungcono, sinokucebisa ukuba ujikeleze kwaye ujikeleze egumbini, ukuphulaphula umculo wakho ozithandayo kunye nomculo omnandi. Kufanelekile ukukhumbula ukuba isimo sengqondo esihle nesimo esihle sengqondo kuyo yonke into isithembiso esinokuthenjwa sokulala kwakho, oku kuthetha ukuba wena kunye nosana lwakho uya kuziva ukhululekile kwaye uzinzile.