Iiyure ezinde zokukhwela embhedeni, indlebe evulekileyo yokuxubha emlanjeni, isicatshulwa seengcamango ezivuthayo entloko yam - kufana nokuhlushwa. Ukungazinzanga kwi-trimester yesithathu yokukhulelwa yinto eqhelekileyo, nangona ayifumananga lula. Le meko ayikwazi ukukhutshwa kude kube yintsasa, kwaye kuphela ke, ukungabi namandla kunye nemvakalelo, umfazi "uyawa" ephupheni.
Ngokuqhelekileyo, ukulala ngendlala yintlanzi yangempela ye-80% yabasetyhini abakhulelweyo. Unesibalo sezizathu ezithintekayo, ezibangela uxinzelelo olungadingekile. Ukuxinezeleka, ngokukhawuleza, kuyandisa kakhulu ukulala. Ibhinqa ixhala malunga nokuba le meko iyakuchaphazela njani ukukhula kwimizimba. Ngaphambi kokuba kuzalwe, ukulala ngenye yeengxaki ezinzima kakhulu zokukhulelwa.
Izizathu zokungazinzi
Ekukhulelweni kokuqala, imbangela yokungazinzi kwiinguqulelo ze-hormones kumzimba wesetyhini. Ngoko izibonelelo zomzimba zihlanganiselwe, zikhokelela ekubeni "kwindawo ekhulelwe", engamvumeli ukuba aphumle. Ngokukhula kwekota, inani lezinto ezibangela ukuphazamiseka kokulala liyakwandisa. Okokuqala, ezi ziinguqu ezahlukeneyo zomzimba.
- ukungakwazi ukufumana i-posture ephathekayo (isisu esakhula kunye nokwanda okwenyuka kwenza le nkqubo ibe nzima);
- iintlungu ezibuhlungu emva nasemlonyeni;
- ukunyakaza okuqhelekileyo kunye nokuhamba rhoqo komntwana;
- ukuqhubeka nokuhlwaya ukukhwela;
- ukuguquka;
- ukuxinwa (ngokukodwa imithwalo yomlenze rhoqo);
- kubetha ngokusisigxina kwisisu;
- Ukuphefumula okufutshane (umthamo okhulayo wesibeletho wenza ukuba ukuphefumla kunzima, kuba i-uterus icinezela kwimiphunga);
Kukho izizathu zengqondo:
- ukukhathala okungapheliyo;
- uxinezeleko kunye neentambo zesifo;
- iindlobongela.
Indlela yokuhlangabezana nayo
Kwananye kwezi zizathu kuya kukwanela utyhefu uxolo lonke, kwaye ukuba badibanisa ... Kodwa kukho imali eyaneleyo yokujamelana nokulala. Okokuqala, kufuneka uqaphele ukuba ngemini awuyi kutshabalalisa. Ukukhathala, ukuqokelelwa usuku, akuyi kukuvumela ukuba uphumule. Zama iintsuku ezimbalwa ukulahla umkhuba wokulala emini okanye ukunciphisa ixesha lokulala komini. Ukuphumla okuxilisayo kukhuthazwa ngokuhamba emoyeni omtsha, ukubhukuda nokuzilolonga umzimba. Ungadli ngaphambi kokulala, njengoko isisu esipheleleyo asikwazi ukubonelela ngenduduzo.
Ngaphambi kokuba ulale, ungathabatha ishawa elifudumele okanye ibhafu apho ungeze khona umhluzi we-chamomile. Kwakhona kucobisa ioli ecocekileyo (umzekelo, ioli ye-lavender) - iya kunceda ukuphumla. Zama ukusela kancinci kusihlwa (qiniseka ukuba i-intlanzi ye-fluid ingeniso ngemini ubuncinane iiglasi eziyi-8), ngoko unokukwazi ukujamelana nesizathu esinjalo sokusilela ukulala, njengokuba uhlala ulahla.
Phuza indebe yobisi olufudumele ngaphambi kokuba ulale. Ukuba awuyithandi ubisi olungenanto, ungongeza ubusi, ubuncinci okanye ushukela. Iyancipha itiye kwimifuno (i-chamomile inconywa, enefuthe eliphumayo). Kodwa malunga netiyuni eqhelekileyo (ithetha ukungena ngekhofi!) Kufuneka ukhohliwe. Ngendlela, ubisi luqukethe i-tryptophan, ebizwa ngokuba yiipilisi zokulala zemvelo. Ezi zinto zi nefuthe.
Ivumelekile ukuba idle isanti kunye ne-turkey ebilisiwe ngaphambi kokulala (inyama ye-turkey icebile kwi-tryptophan). Ukuba kusihlwa uziva ubuthathaka, izibilini zinyusa, ngoko kubangela ukulala kwakho kungabakho kwi-hypoglycemia (ukwehlisa ishukela yegazi). Kuwe kule ngxaki kuya kunceda itiye elimnandi, ijusi okanye isonka seswekile. Musa nje ukulibala ukuxelela ugqirha malunga nale mpawu. Ingcali kuphela inokuqinisekisa okanye ukukhanyela oku kuxilongwa kwaye ithathe amanyathelo afanelekileyo.
Gubungela isisu ngaphambi kokuba ulale ngexesha lokulala, oku kunokuthintela ukubonakala kokubamba. Kwakhona, cela umyeni wakho ukuba akunike ukuhluthwa okuphumayo ngaphambi kokulala. Oku kuya kunceda ukuphumla, kunciphisa intlungu ephantsi nangemva, kwaye ukuxutywa kwamagqabini kunye neenyawo kuya kunceda ukuphepha iincampu zobusuku. Ngamanye amaxesha kunceda ukulala ... ngesondo. Ukuba awunayo ingqinisiso yonyango yokulala ngesondo, unomnqweno kwaye uyazi ukuba ngokuqhelekileyo emva kokulala ngesondo uhlala ulala-kutheni? Kwakhona, qiniseka ukuba ugcine umoya omtsha kwigumbi lokulala. Musa ukulibala ukukhupha igumbi ngaphambi kokulala.
Ukulala ibhinqa elikhulelweyo liya kufuna imithwalo emininzi (engekho ngaphantsi kweyesithathu) yobunjwa obuhlukeneyo nobukhulu. Kukulungele ukuthenga umlambo okhethekileyo we-ergonomic for women's pregnant. Yinto edibeneyo kunye neyakhelwe ukuba ibekwe phantsi kwesisu. Ukongeza, emva kokunikezelwa, ingasetyenziswa ngexesha lokutya. Ungafaka imithwalo phantsi kwentamo yakho, ngaphantsi kwakho, phakathi kwemilenze. Unokugubungela i-mattress yonke ngeemithwalo - ngoko ke umbhede ungcono ukuthatha isimo somzimba wakho. Khangela i-posture ekhululekile apho kuya kuba lula ukulala. Ukuba awukwazi ukulala emva kwakho nesisu - ulale ngecala lakho. Iingcali zikholelwa ukuba kungcono ngakwesobunxele-kule ndawo ukunyuka kwegazi kwisibeleko kuyaqina. Faka umcamelo phantsi kwesisu sakho, fake enye enye phakathi kwamadolo akho, kwaye ukuba unenkxalabo malunga neentlungu zangasemva nangomqolo, unokwenza enye imithana ecaleni lakho. Kwi-trimester yesithathu yokukhulelwa, ngamanye amaxesha oogqirha bacebisa ukuba balele ebusweni. Oku kukhuthaza ukujikeleza kwegazi, kukukhuthaza ukukhululeka kwazo zonke izihlunu. Ungakwazi kwakhona ukubeka umcamelo owongezelelweyo phantsi kwentloko yakho. Oku akusikho kuphela okuququzelela ukuphefumula, kodwa kwakhona kusebenza ngokuchasene neentlungu.
Ukuba kungaphantsi kwesigama seyure awuzange ulawule ukulala, vuka, uye kwelinye igumbi, funda incwadi okanye iphephancwadi elingaphosa iphupha. Unako ukubopha, ukuphulaphula umculo ocolileyo okanye ukulungisa isigqibo se-crossword. Yiya kulala xa uvakalelwa indlela yokulala.
Ngokubhekiselele kwiipilisi zokulala, ukungabikho kokukhulelwa akuxhomekeke kubo. Ukongeza, banokuchaphazela umntwana. Musa ukuzithatha, nangona i-soporific yayiphuzile ngempumelelo ngexesha lokukhulelwa nguwayintombi yakho okanye uyamcebisa kwi-pharmacy. Eyona nto ingozi yilezi zonyango kwi-trimester yokuqala, xa kusetyenziswe i-embryo. Nangona kunjalo, kwixesha elizayo, ukusuka kwi-hypnotics yowesifazane okhulelweyo, naye, kunokuba yingozi ngaphezu kokulungileyo.