Kukho izinto ezininzi ezinokuthi zibenze njengabantu abaqhekeza ukulala. Ngokwemimiselo banokuhlukaniswa ngamaqela amabini: ngokwengqondo nangokwenyama.
Imiba yengqondo iquka oko.
1. Ukungapheli ngokugqithiseleyo.
2. Uxinzelelo oluqhubekayo ngenxa yokwesaba okwehlukeneyo (ukwesaba ukubeletha, utshintsho oluzayo kunye nobunzima, ukuxhalabisa ngempilo yeemvuthu, njl.
3. Iingqungquthela.
4. Ukukhathazeka ngokugqithiseleyo kunye nokudinwa ekupheleni kosuku, ukungakwazi ukwenza oku kuphumla ngale ndlela.
Ezi zinto zibhekwa njengezobugcisa.
1. Ukutshutshiswa kwantlanu ngokukhawuleza ukukhupha (ngexesha lokukhulelwa, ngenxa yokunyuka kwesibindi, kubangela ukuba uxinzelelo kwi-bladder luyenzeka, okwenza indlu yangasese ibe yinto enqwenelekayo kunesimo esiqhelekileyo).
2. Ukungahambi kakuhle, isikhundla ngexesha lokulala (isisu esikhulu kunye nobunzima obunzima kunzima ukwenza inkqubo yokulala).
3. Ukuvutha komzimba kwisisu, ukuguquka, okudla ngokuqhelekileyo kubomama bokamva.
4. Iikrampu phakathi kobusuku, ngexesha lokulala.
5. Ukubamba isikhumba ngenxa yesikhumba esilula kunye / okanye ukuvuvukala.
6. Umntwana okhutheleyo oqhuba ngamandla kwaye ahlasele okanye ahlasele.
7. Ukuphefumula nokuphefumula (i-uterus icindezela kwimiphunga, kwaye ukunyuka okwenyukayo akunakulungele ukuphefumula).
8. Ubuhlungu kwindawo yesigxina kunye nasemva.
9. Ukutshintsha imvelaphi ye-hormonal ngenxa yokukhulelwa (inqanaba leprogesterone egazini landa).
I-Braxton-Hicks contractions (ukulwa okuqeqeshelwayo, kubangelwa iziphambano zesisu, kodwa ngokuhamba kwesikhathi akunyuswanga kwaye kwandise, njengokuba yinyani, kodwa yinto engafanelekanga).
Kungakhathaliseki isizathu sokulala kwakho , nangona kunjalo, kufuneka wenze into ethile. Nangona ungeke ulawule, usenokuzama ukulandela isiluleko esinikwe apha ngezantsi, ukuze ubunzima bokulala ubungekho kwixesha elizayo.
Kungakhathaliseki ukuba lihlekisayo kangakanani, kodwa kufuneka uqale ukulungiselela ubusuku ngaphambi kokusa.
Kuphela ngokulandela ezi zincomo kulo lonke usuku, unokufikelela ekulula ukulala nokulala okuvakalayo.
1. Zama ukufumana uninzi lwamanzi ukusela kusasa nangemini, kwaye ngokuhlwa, ukunciphisa ukusela kwezixhobo zokusela.
2. Ukungazange kubekho ukuphazamisa ukulala, ungabandakanyi ngokupheleleyo kwimenyu yakho ye-caffeine kunye notywala.
3. Ukuba unesifo se-toxicosis - udla rhoqo, kodwa ncinane ncinane. Isisu akufanele sihlale singenanto. Emva koko i-nausea ayiyi kuphazamisa ukulala kwakho.
4. Qiniseka ukuba wenze i-gymnastics ekhethekileyo kubasetyhini abakhulelwe imihla ngemihla. Oku akuyi kukunceda kuphela ukuphucula impilo kunye nemvakalelo, kodwa ibuye ibonelele ukujikeleza kwegazi. Kwaye, oku, kuya kunciphisa amaxesha amaninzi kwiinkampu zobusuku.
5. Musa ukunyamekela ukukhathalela kwimihla ngemihla kwisigxina sesibini. Imithwalo igalelo ekukhululweni kwe-adrenaline egazini, leyo engavumelekanga ukuba ilale ebusuku. Ngokumalunga nesahlulo sokuqala sosuku - zenza luncedo kubasetyhini abakhulelweyo: ukuhamba, ukudansa, yoga. Ngokwemvelo, yonke into ifanele ibe ngamaxabiso athile kwaye umthwalo kufuneka ubaleke ngokuchanekileyo ngokuxhomekeka ngexesha lokukhulelwa.
6. Hlulela kumkhwa wokusebenzisa ibhedi ngezinye iinjongo, kungekhona ukulala, kodwa ngokuqhelekileyo "ukuqhayisa" ngencwadi ngesandla okanye kude kude neTV.
7. Musa ukuzixhalabisa ngemini. Ukukhathala, okuqokelela emini, akuyi kuvumela ukuba ulale ebusuku.