Ukungazinzanga ngexesha lokukhulelwa

Ukulala okunempilo nokuzalisekileyo, ngokungathandabuzekiyo, kubaluleke kakhulu kunoma yimuphi umntu. Kwaye ukuba sithetha ngomfazi okhulelweyo, ngoko kuye, ubuthongo buyafuneka kabini, ekubeni ukuphumla okungaphantsi kobusuku kuyachaphazela imeko yowesifazane usuku olulandelayo. Ukuba umama ozayo akayi kulala ebusuku, ngokusa kusasa uya kuziva edekile kwaye ecatshukiswayo, enokuthi ithathwa njengeluncedo. Ukongezelela, umzimba womfazi okhulelweyo ongenalo ubuthongo uqala ukusebenza ngokugqoka kunye nokugqabhuka, kwaye ngakumbi kunabo bonke - umntwana ufumana iimvakalelo kunye neemvakalelo ezifanayo njengomama. Kungenxa yoko, ngoko ukungazinzi kuphazamise impilo yemama kunye nosana lwakhe, kubalulekile ukulwa nale meko.

Kufuneka kuqatshelwe ukuba ukuphazamiseka kokulala kungenzeka kwiiveki zokuqala zokukhulelwa. Ngokwezinye iingcali, le meko, nangona kunjalo, njengento yokulala, ingumqondiso wokuqala wokukhulelwa kunye nesizathu solu tshintsho lwe-hormonal. Nangona kunjalo, ngokuqhelekileyo ukulahla kokuqala ukuqala ukuhlushwa kwabasetyhini kwi-trimester yesithathu yokukhulelwa. Njengoko iinani libonisa, malunga neepesenti ezingama-78 zabasetyhini abakhulelweyo banenkinga yokulala ngexesha lokukhulelwa, ngelixa ubuncinane ama-97 ekhulwini kwabasetyhini bafumana ukungazinzi kwi-trimester yesithathu.

Izizathu zokungazinzi ngexesha lokukhulelwa

Izizathu zolu rhulumente zingabini zengqondo kunye nempilo.

Izizathu zengqondo:

Izizathu zengqondo:

Unokujamelana njani ne-insomnia ngexesha lokukhulelwa?

Into yokuqala yokwenza ukusetha imodeli. Kufuneka ukuba ulale kwaye uvuke malunga nexesha elifanayo. Ngale ndlela unokutshintshisa iwashi yakho ye-biological. Ukukhawuleza ukulala ubunokunceda ubisi olufudumeleyo. Kungcono ukusela ingilazi yobisi engaphelelanga, ukuze ungavuki ebusuku kwindlu yangasese, mhlawumbi uza kuphinda ulwabalale nokulala.

Umfazi okhulelweyo kufuneka aqaphele ukutya kwakhe. Ibhinqa ifuna ukunciphisa iziselo kunye nokutya okuqukethe i-caffeine, ingakumbi iiyure ezintandathu ngaphambi kokulala. I-caffeine ifumaneka kwimveliso efana nekhofi, iziphuzo zamandla, itiye (kuquka uhlaza), ushokolethi, i-cola.

Ngaphambi kokuba ulale, akufanele udle ukutya okunesonka kunye nokutya, kungenjalo ebusuku, unokubhukuda okanye ukuhlaselwa. Nangona umfazi okhulelweyo kufuneka aqaphele ukusetyenziswa kwamanzi ukukhusela ukungcola, kodwa kusihlwa kungcono ukunciphisa iziphuzo, ngoko ubusuku buya kwindlu yangasese akunakwenzeka ukuba uthuthukise umfazi.

Enye ingongoma ebalulekileyo ukuphumula. Unokuzama ukuthatha ibhafu elifudumeleyo. Ukuphumula kuya kuququzelelwa ngokusilalisa, ukuphulaphula umculo ozolile kunye noxolo, i-yoga.

Uncedo ekwakheni ubuthongo ngamanye amaxesha unceda kwaye ufunde ubuchule bokuphumula ekubelekeni. Ukongezelela, ukuzilolonga okunjalo, ukuba kwenziwe ngokuqhubekayo, kuya kulungiselela umfazi ukuzala.

Musa ukulibala malunga nomoya ojikelezayo. Kula gumbi lokulala akufanele kubekho iTV, ikhompyutheni okanye umnxeba. Igumbi lokulala kufuneka libe yindawo yokulala okanye isondo.

Ngaphambi kokulala, kuyafaneleka ukuqonda - nokuba iqondo lokushisa likhululekile kwigumbi lokulala. Mhlawumbi igumbi lokulala alinalo ngokwaneleyo okanye lilula? Ukuba ingxolo ivimbela, ngoko ungasebenzisa iiprowgi zendlebe, kunye nokukhanya okugqithiseleyo, ungagcina iipaleni kunye nemaski.

Ukuba ubuthongo obuhle, kuyafaneleka ukuba ususe iwashi ukusuka kwigumbi lokulala, ekubeni ukufika kokulala kuya kubaphazamisa izandla zokukhawula iwashi.

Ukuba ubuthongo obuhle buvimbela isikhundla esibuhlungu somzimba, ngoko ungasebenzisa imithwalo. Imithwalo iyakwazi ukufakwa ukuze kuxhaswe ngesisu nangemva. Kungcono ukulala kwicala lasekhohlo, ukubonelelwa ngcono kwegazi kunye nezondlo kumntwana.

Kwaye into eyona nto kukukhathazeka ngenxa yokungazinzi, kuya kuba nzima kakhulu imeko. Ukuba awukwazi ukulala imizuzu engama-30, unokuhamba ngeklasi, mamela umculo okanye ufunde incwadi uze uqale ukulala.

Yaye ke, ngexesha lokukhulelwa akudingeki ukuba uthathe iipilisi zokulala. Ukusombulula ingxaki kukulungele ukudibana nodokotela.

Kubalulekile ukuba uqaphele ukuba ngezinye iinkatha ukulala ngenye yezinto ezininzi zokudandatheka.