Nakuba uma sicabanga ngokukhulelwa sivame ukukuhlanganisa nowesifazane olala kahle usuku lonke, iqiniso liwukuthi Izinkinga zokulala zivame kakhulu ngesikhathi sokukhulelwa.. Kulinganiselwa ukuthi ababili kwabathathu Abesifazane abakhulelwe babhekana nokungalali ngesikhathi sokukhulelwa.
Lokhu kushoda kokulala kungaholela ezinkingeni ezithile ekukhulelweni futhi kunezifundo ezahlukahlukene ukuthi Zihlanganisa ukuphumula okungekuhle nokusebenza isikhathi eside kanye namathuba aphezulu okuba isigaba se-CaesareanNgaphezu kwalokho, ukungakwazi ukulala njalo kuhlotshaniswa ingozi eyengeziwe yokucindezeleka kokukhulelwa, i-preeclampsia, isifo sikashukela sokukhulelwa, noma isimo sengqondo sokucindezelekaNgakho-ke, kufanelekile ukuyinaka futhi ungabukeli phansi ukubaluleka kwayo.
Sizozama ukucacisa ukuthi kungani kwenzeka ukuqwasha ngesikhathi sokukhulelwa, yiziphi izinguquko zokulala ezivamile ku-trimester ngayinye, yiziphi izimpawu ezingase zikuxwayise ukuthi udinga usizo, futhi ngaphezu kwakho konke, indlela yokuzama ukuyixazulula ngezinyathelo ezisebenzayo neziphephile.
Izinguquko emaphethini okulala ngesikhathi sokukhulelwa
Okuningi kwalokhu kuphazamiseka kokulala kungenxa ye- izinguquko ze-hormonal okuvamile kokukhulelwa, yize okulandelayo nakho kudlala indima: Izinguquko zomzimba (ukukhuluphala, ukungakhululeki kokugaya ukudla, ukuqaqamba kwamalunga, ukunyakaza kwengane) kanye izinguquko ezingokomzwelo (ukwesaba, ukukhathazeka, ukucindezeleka) okuhlushwa yimizimba yethu nengqondo ngesikhathi sokukhulelwa. Kuye ngesigaba sokukhulelwa, izinguquko zenzeka ngezizathu ezahlukene.ngakho-ke iphethini yokulala iyahlukahluka kusukela ku-trimester kuya ku-trimester.
Ngaphezu kwalokho, ukungakwazi ukulala ngesikhathi sokukhulelwa kuvame ukuba nenhlanganisela yezimpawu: Kunzima ukulalaukuvuka njalo ebusuku, umuzwa wokulala okungaqabuki Futhi emini, ukukhathala, ukucasuka, kanye nokozela. Ukuqonda okwenzekayo esigabeni ngasinye kuzokusiza ukuthi usebenzise amasu afaneleka kangcono esimweni sakho.
I-trimester yokuqala
Ku-trimester wokuqala sesivele sibona ushintsho olubalulekile kuphethini yethu yokulalaKwabesifazane abaningi, kuyinkomba yokuqala, kanye nesicanucanu, yokuthi kukhona okushintshayo emizimbeni yabo.
Ngakolunye uhlangothi, i-progesterone, i-hormone ebalulekile ekukhulelweni, Kubangela umuzwa ojulile wokozela emini.Ungase uqaphele ukuthi ungalala noma kuphi, ngisho nangezikhathi lapho wawumatasa kakhulu khona ngaphambilini. Kodwa-ke, ebusuku, Ukulala kuvame ukuba kuncane kakhulu, kuvuke njalo.Kuvamile ukuzizwa sengathi ulele amahora amaningi kodwa ungaphumuli ngempela.
Ngakolunye uhlangothi, umzimba udinga ukwandisa umthamo wegazi, ngakho-ke Ukugcinwa koketshezi kwenzeka futhi kuba nenani elandayo legazi elijikelezayoLokhu kwanda, kanye nokusebenza kwama-hormone athile, kubangela Izinso zisebenza kanzima futhi zandisa ukukhiqizwa komchamo.. Ngenxa, isidingo sokuvuka izikhathi eziningana ebusuku ukuze uchame Kuvamile kakhulu, futhi ezikhathini eziningi kunzima ukulala ngemva kwalokho.
Izimpawu zokugaya ukudla zingase zivele, njengokuthi isicanucanu sasebusuku, ukuhlanza, isilungulela noma i-acid refluxLezi zinto ziphazamisa ubuthongo noma zivimbele abesifazane ekulaleni ubusuku bonke. Lokhu kuhlanganiswa kokulala emini kanye nokulala okuncane ebusuku kuvamile kwabesifazane abaningi abakhulelwe emasontweni ambalwa okuqala okukhulelwa.
Okwesibili trimester
Ngokuvamile, ikota yesibili ivame ukuba ngcono ngezindlela eziningi. Ukuphazamiseka kokulala kungase kungaxazululwa ngokupheleleKodwa-ke, ngokuvamile kuba nokuthuthuka okuphawulekayo uma kuqhathaniswa nokuqala kokukhulelwa.
Isenzo se-hormone i-progesterone sisekhona, ngakho-ke yize Kunciphisa umuzwa wobuthongo emini., ebusuku Ukulala kuyaqhubeka nokuba yinto engaphandle kakhulu kanye nokuvuka, yize abesifazane abaningi bekubona njengokubekezelelekayo.
Cishe impela Uzolala uqonde amahora amathathu noma amane ekuqaleni kobusuku Bese kuba nomuzwa wokuthi awukwazanga ukulala futhi ngemva kokuvuka kokuqala. Empeleni ulale ulele kancane, kodwa kube ubuthongo obuncane obungahlali buvuselela.
Lesi yisikhathi lapho kungavela khona amaphupho amabi namaphupho acacile.Omama abaningi bakhononda ngamaphupho angajwayelekile ahlobene nokukhulelwa, umntwana, noma ukubeletha, avela ngesikhathi sekota yesibili futhi angahlala kuze kube sekupheleni. Lokhu kungenxa yokuthi Ubuchopho bethu buveza ukwesaba nokukhathazeka lapho sibhekene nezinto esingakwaziNgesikhathi sokuphaphama lezi zinkathazo zingase zithathe indawo yazo, kodwa Zibonakala kakhulu ngesikhathi sokulala.
Nakuba i-trimester yesibili ibhekwa njengesikhathi "esithule", kuyalulekwa ukuthi uqale ukuthatha izinyathelo zokuphepha manje. imikhuba yokuhlanzeka kokulala (izikhathi ezijwayelekile, indawo efanelekile, ukudla okulula kusihlwa, njll.), ngoba kuzoba yisisekelo sokubhekana kangcono nezinguquko ezizokwenzeka kamuva.
Ikota yesithathu
Kulesi sigaba umntwana unesisindo esiningi futhi uhambahamba kakhuluUbukhulu bayo, ukuma kwayo, kanye nezinga lomsebenzi wayo kuthinta ngqo ukuphumula kwakho. Ayiyeki ukunyakaza futhi ikuvusa njalo, ngakho kuzodingeka "ukwamukele" mayelana nezindawo zokulala.
Ungase uzizwe ukhululekile esimweni, kodwa uma ingane ingakhululekile, ngeke iyeke ukunyakaza uze ushintshe.Amaphethini abo okulala ahlukile kweyethu, futhi Abalali amahora amaningi belele esibelethweniBenza lapho ukulala kafushane kaningiNgakho-ke kuyinto evamile ukuba nomuzwa wokuthi cishe akakaze athule.
Lesi sigaba siyaqina futhi isidingo sokuphuza njaloIsinyi sicindezelwa yisisindo somntwana futhi umthamo waso uyancipha kakhulu, ngakho-ke umthamo omncane womchamo udala isifiso esinamandla sokuvuka siye endlini yokugezela.
Futhi, Ungase uqale ukuhonaLokhu kungenxa yokuthi isibeletho sicindezela i-diaphragm futhi sivimbela ukwanda kwamaphaphu. Ukuhamba komoya kungancishiswa umuzwa wokuminyana kwamakhala okuvamile ekukhulelweni.Lokhu kunegalelo ekuhoneni. Ngezinye izikhathi kuba nomsindo omkhulu kangangokuthi uzovuka, noma umlingani wakho uzokutshela ukuthi uhona kakhulu kunokujwayelekile.
Ukuhona kuvamile kakhulu futhi kuvame ukuba yinto evamile ngesikhathi sokukhulelwa. Kodwa-ke, Ngezinye izikhathi kungahlotshaniswa nezinkinga zangempela zempilonjenge-obstructive sleep apnea syndrome, edinga ukuhlolwa.
Ungangabazi ukubonana nodokotela wakho uma uzwa i-apnea noma ukuphelelwa umoya ngesikhathi uhona.Isici esivamile se-sleep apnea ukuba khona kwe- ukuhogela okukhulu okuhambisana nokuphefumula kanzima, ukuphumula kokuphefumula, noma umuzwa wokuminyana ngesikhathi sokulala.
Uma uke watholakala une-high blood pressure ngesikhathi sokukhulelwa, i-preeclampsia, isifo sikashukela, noma ezinye izinkinga zokukhulelwa, Kufanele uthintane nodokotela wakho ngokushesha nje lapho uqala ukuhogela, noma ngabe awunawo umuzwa ocacile we-sleep apnea.. Kulezi zimo, Ukungalali kahle kungenza izinkinga zibe zimbi kakhuluNgakho-ke, kubalulekile ukuyihlola ngokushesha.
Izimpawu zokungalali ngesikhathi sokukhulelwa okufanele uzazi
Ukubona izimpawu kukusiza ukuthi ubone ukuthi ziyini izinkinga zokukhulelwa ezivamile nokuthi ziyini ezihlukile ngokuphelele. Kungadingeka ukufuna usizo lochwepheshe.Izimpawu ezivame kakhulu yilezi:
- Kunzima ukulala noma ngabe uzizwa ukhathele, kuthatha isikhathi eside kunokujwayelekile ukuze ulale.
- Ubunzima bokugcina ubuthongongokuvuka njalo ebusuku.
- Ukuvuka ekuseni kakhulu, ngokungakwazi ukulala futhi uma usuvukile.
- Ukuzizwa ungalali ngokwanelesengathi awuzange uphumule yize uchithe amahora amaningi embhedeni.
Emini, okulandelayo kungavela futhi:
- Ukulala okweqile eminiIzifiso ezinkulu zokulala ngezikhathi ezingafanele.
- Ukucasuka nokushintshashintsha kwemizwelo ngenxa yokungaphumuli ngokwanele.
- Ubunzima bokunaka nokugxilaukukhohlwa okuncane kanye nomuzwa wokuthi "uyaphuza".
- Ukukhathazeka noma ukudabuka okwandisiweokungase kubangele ukungakwazi ukulala.
Uma ubona eziningana zalezi zimpawu njalo, Kunconywa ukuthi uxoxe ngalokhu nombelethisi wakho noma udokotela. ukuze ukwazi ukuhlola ukuthi udinga indlela ethile yini, ikakhulukazi uma ihambisana umfutho wegazi ophakeme, isifo sikashukela sokukhulelwa, ukucindezeleka okusolwayo, noma ukukhathazeka okukhulu.
Izimbangela eziyinhloko zokungalali kahle ngesikhathi sokukhulelwa
Ngesikhathi sokukhulelwa, kungaba nezimbangela eziningi nezihlukahlukene zokungalali. Esikhathini esiningi, izici eziningana ziyahlangana, yingakho Akulula ngaso sonke isikhathi ukubona isizathu esisodwa. Phakathi kwezinto ezivame kakhulu yilezi:
- Izinguquko zeHormonal eziphazamisa imigqi ye-circadian kanye nokujula kokulala.
- Ukungakhululeki ngokomzimba njengobuhlungu emhlane, ukuqaqamba kwemisipha, isilungulela, noma ukwanda kokuchama kaningi.
- Ukunyakaza kwenganeikakhulukazi kwikota yesithathu kanye nasemasontweni amuva nje.
- Ukukhathazeka nokukhathazeka okuhlobene nempilo yombungu, ukubeletha, kanye nezinguquko empilweni.
- Imikhuba yokulala engafanele, njengokusebenzisa izikrini embhedeni, amashejuli angajwayelekile, noma ukudla kwakusihlwa okukhulu kakhulu.
Ezinye izici zivame kakhulu ekukhulelweni:
- Isilungulela noma i-gastroesophageal RefluxI-progesterone ikhulula i-sphincter engezansi yomphimbo, kanye nesikhala esincane sesisu, ibambezela ukugaya futhi kwenza kube lula ukuthi okuqukethwe esiswini kukhuphukele emphinjeni uma ulele phansi.
- Ukwanda kwemvamisa yomchamoUkukhula kwesibeletho kubeka ingcindezi esinyeni, futhi kukhona umthamo owengeziwe woketshezi olujikelezayookukuphoqa ukuthi uvuke izikhathi eziningana ebusuku.
- Ubuhlungu bemisipha kanye nokuqaqamba emilenzeni noma ezinyaweni: Zivame kakhulu ekupheleni kosuku, zingakuvusa ngokuzumayo futhi zenze kube nzima ukulala futhi.
- Ukungakhululeki kwesimo somzimbaNjengoba ubukhulu besisu bukhula, kuba nzima kakhulu ukuthola indawo ekhululekile, ikakhulukazi ukulala ngomhlane noma ngesisu.
Ukuqonda ukuthi yisiphi isici esinzima kakhulu esimweni sakho kuzokusiza ukukhetha izindlela zokuhlanzeka ezingcono zokulala kanye nezinguquko zendlela yokuphila ezingakunikeza impumuzo eyengeziwe.
Umphumela wokungalali kahle ngesikhathi sokukhulelwa
Izinkinga zokulala ngesikhathi sokukhulelwa zivame kakhulu futhi, ezimweni eziningi, akubonisi ukugula okukhuluKodwa-ke, uma ubuthongo obubi buqhubeka isikhathi eside, kungaba nemiphumela kokubili kumama kanye nengane.
Kwabesifazane, ukuntuleka kokulala okuhle kuye kwahlotshaniswa nalokhu:
- Ingozi eyengeziwe yokucindezeleka komfutho wegazi ngesikhathi sokukhulelwa kanye ne-preeclampsiaikakhulukazi uma ingezwa kwezinye izinto eziyingozi.
- Ingozi ephezulu yesifo sikashukela sokukhulelwa kanye nobunzima bokulawula i-glucose.
- Ukuqonda okwengeziwe kobuhlunguikakhulukazi ubuhlungu bomhlane ongezansi, ubuhlungu be-pelvic kanye namalunga.
- Ukukhathazeka okwandayo kanye nezimpawu zokucindezeleka, ngokucasuka okwengeziwe kanye nomuzwa wokunqotshwa.
- Ukukhathala okukhulu emini okwenza kube nzima ukwenza kahle emsebenzini, ukunakekela abanye abantwana, noma ukwenza imisebenzi yansuku zonke.
Ezinsaneni, izifundo eziningana ziphawulile ukuthi ukuqwasha isikhathi eside komama kuhlotshaniswa nalokhu:
- Ingozi eyengeziwe yokunciphisa ukukhula kwesisunezingane ezincane kunalokho obekulindelwe.
- Amathuba aphezulu okuzalwa ngaphambi kwesikhathi noma ngokubeletha okubangelwa yizinkinga zikamama.
- Izinga eliphezulu lokubeletha ngokuhlinzwanjengoba umama engase afike ngesikhathi sokubeletha ekhathele kakhulu futhi engenawo amandla okusabela emizamweni.
Kukho konke lokhu, Ukunakekela ukuphumula kwakho ngesikhathi sokukhulelwa akuyona into eyenzeka ngenkanikodwa yingxenye ebalulekile yokuzinakekela kanye nempilo yengane. Ukuthuthukisa ubuthongo kuyingxenye yendlela ephelele yokukhulelwa, njengokudla okunempilo, ukuvivinya umzimba kanye nokulawula umfutho wegazi.
Yini engingayenza ukuze ngilawule ukungakwazi ukulala ngesikhathi sokukhulelwa?
Akukhuthazwa ukuthatha izinsiza zokulala wedwa ngesikhathi sokukhulelwa.Kodwa-ke, ngaphansi komyalelo kadokotela wakho, kunemithi ethile noma izindlela zokwelapha ezingasetshenziswa ngezikhathi ezithile lapho izinyathelo ezingezona ezemithi zinganele. Ukuphumula kufanele kuqalwe ngokushintsha imikhuba kanye nokusekelwa kwengqondo uma kudingeka..
Ungalokothi uthathe noma yini ngaphandle kokubonisana nochwepheshe.Ngisho noma umuntu omaziyo noma ilungu lomndeni liye lathola ukwelashwa futhi laba nomphumela omuhle, izimo ezithile zokukhulelwa ngakunye zisho ukuthi ayikwazi ukujwayelekileNgisho nezinye izithako "zemvelo" noma zemithi zingaba yingozi ngesikhathi sokukhulelwa.
Iningi lomama liyakwazi ukulawula ukungakwazi ukulala ngesikhathi sokukhulelwa ngokuthuthukisa lokho okwaziwa ngokuthi ukuhlanzeka kokulala.Lokhu kufaka phakathi izinguquko ezilula endleleni yakho yansuku zonke, ukudla, isimiso, kanye nendawo yokulala, okuthi uma kugcinwa isikhathi eside, kuvame ukwenza umehluko omkhulu.
Imikhuba yokuhlanzeka yokulala ekusiza uphumule kangcono
Kungcono ukugcina okumbalwa imithetho elula kakhulu ezisisiza silale futhi zenze ubuthongo bethu bube nokuthula kakhudlwana:
- Ukudla okunomsoco. the ukondla Kuyisiqephu esibalulekile. Gwema ukudla okunomsoco, okubabayo kakhulu noma okunamafutha kakhuluIkakhulukazi ebusuku. Ungalokothi weqe isidlo sakusihlwa. Yidla isidlo sakusihlwa esilula nesisheshayo, okuhlanganisa ama-carbohydrate ayinkimbinkimbi, amaprotheni, kanye namafutha anempilo. ukugwema ukwehla koshukela egazini ebusuku.
- Uma udla ekhaya futhi uzizwa ukhathele kakhulu, Ungalala isikhashana imizuzu eyi-10 noma eyi-15Ngemva kwalokho uzozizwa ukhululeke kakhudlwana futhi amazinga akho amandla ephezulu kancane, ngaphandle kokuthi kuphazamise ubuthongo bakho ebusuku.
- Gcina i-hydration enhleamanzi okuphuza usuku lonke. Kodwa amahora ambalwa Nciphisa inani loketshezi oluphuzayo ngaphambi kokulala. ukunciphisa ukuvuka ngenxa yesifiso sokuchama.
- Chama ngaphambi nje kokulalaNgakho-ke, isidingo sokukhipha isinye sizovela kamuva futhi Uzolala isikhathi eside ekuqaleni kobusuku.
- Ungabi neziphuzo ezimnandi ngemuva kweminiIziphuzo ezine-caffeine, njengekhofi, itiye, noma i-cola, ziyizinto ezivuselelayo futhi ezikhipha amanzi emzimbeni, ngakho-ke kwenza kube nzima ukulala nokuhlala ulele.
- Vivinya umzimba nsuku zonke, kodwa ungalokothi usebenzise amahora ngaphambi kokuba ulaleHamba, ubhukude kancane, noma uzijwayeze i-yoga yokukhulelwa phakathi nosuku ngcono izinga lokulala futhi kusize ekunciphiseni ukukhathazeka.
- "Yiba nesithukuthezi" ngaphambi kokulalaUkwenza imisebenzi eminingi evuselelayo ngaphambi nje kokulala (umsebenzi, ukuzivocavoca okunamandla, izingxoxo ezishubile) kubangela izinga elithile lokuvuka okwenza kube nzima ukulala. Kunjalo nangalabo amadivayisi kagesi afana namakhompyutha, amaphilisi, noma ama-smartphoneUkukhanya okuluhlaza okwesibhakabhaka abakukhiphayo kunciphisa ukukhiqizwa kwe-melatonin. Kungcono ukufunda incwadi yephepha noma ukwenza imisebenzi ethule emahoreni angaphambi kokulala.
- Lala ngokushesha lapho uqala ukuzwa ukozelaUma ulinda isikhathi eside kakhulu, kulula "ukugibela lelo gagasi" lobuthongo bese uvuka futhi.
- Yiba nengilazi yobisi olufudumele ngaphambi kokulalaKuyindlela ejwayelekile "yokwelapha ugogo." Amaprotheni obisi kanye nokushisa okufudumele kusiza ukuphumula. Ogogo bavame ukwengeza uju noma ushukela; lokhu kuzoncika ekukhuleni kwakho kwesisindo nokuthi usengozini yini yokuba nesifo sikashukela sokukhulelwa noma cha.
- Qiniseka ukuthi igumbi lipholile futhi linomoya omuhle.Uma kushisa kakhulu, kuba nzima ukulala, futhi ukukhulelwa ngokwakho sekuvele kuphakamisa izinga lokushisa lomzimba kancane.
- Yamukela ukuma okunethezekileUma usesesilinganisweni sakho sesithathu sokukhulelwa, cishe kuzodingeka uzivumelanise nesimo esivumelana kakhulu nomntwana.
- Ukuthengwa Ungenzi uhlu lwezinto okufanele zenziwe noma uzilolonge ngengqondo ngosuku olulandelayo Uma usulele embhedeni. Kungcono ukubhala phansi izinto ozokwenza ephepheni isikhashana ngaphambi kwesikhathi, ukuze ucacise ingqondo yakho.
- Sebenzisa indlela ethile yokuphumulaUmbelethisi wakho angakufundisa amasu okuphefumula okujulile, ukubona ngeso lengqondo, noma ukuzivocavoca okuqhubekayo kokuphumula kwemisipha. Zijwayeze nsuku zonke ukuze zisebenze kangcono uma uzidinga.
Izikhundla kanye nokusekelwa komcamelo ukuze ulale kangcono
Ukuma komzimba kuyisihluthulelo sokuphumula okuseqophelweni eliphezulu. Kusukela ku-trimester yesibili, ikakhulukazi, yesithathu, kunconywa okulandelayo:
- Lala ngohlangothi lwakho, okungcono kube ngohlangothi lwakho lwesobunxele.Lesi simo sikhuthaza ukujikeleza kwegazi, sithuthukisa ukulethwa kwezakhamzimba nomoya-mpilo ku-placenta, futhi Gwema ukucindezela i-vena cava, etholakala ohlangothini lwesokudla.
- Gwema ukulala ngomhlane isikhathi esidengoba isisindo sesibeletho singacindezela i-vena cava futhi sibangele isiyezi, ukungakhululeki, noma ngisho nokwehla komfutho wegazi.
- Beka umcamelo phakathi kwemilenze yakho ukuqondisa inqulu nokunciphisa ingcindezi esifundeni se-lumbar.
- Sebenzisa umcamelo ngaphansi kwesisu sakho Uma ubona ukuqina noma ukusinda esiswini sakho uma ulele ngohlangothi.
- Phakamisa kancane i-headboard yombhede Sebenzisa imicamelo noma i-backrest uma uzizwa ukhathele kakhulu noma uzizwa uphelelwa umoya uma ulele phansi ngokuphelele.
Izingcingo imicamelo yokunakekela noma imicamelo yokukhulelwa ehlelekile Zingaba usizo kakhulu: ziyazivumelanisa nesimo somzimba, zisekele isisu nemilenze, futhi zisize ekugcineni uhlangothi lusesimweni esilula.
Ukusekelwa kwengqondo kanye nokwelashwa kokungalali ngesikhathi sokukhulelwa
Ezimweni eziningi, izinyathelo zokuhlanzeka ebuthongweni zanele, kodwa uma ukuqwasha kuqhubeka futhi kuhlotshaniswa ukukhathazeka okukhulu, ukukhathazeka okuqhubekayo, noma isimo sengqondo esiphansi kakhulu, indlela yokusebenza kwengqondo ingaba usizo olukhulu.
La Ukwelashwa kwengqondo kokuziphatha kokuqwasha Kuyindlela yokwelapha ekhethwa ngabesifazane abakhulelwe. Ngezikhathi ezimbalwa nje, udokotela wengqondo ochwepheshe noma udokotela wezifo zengqondo angenza okulandelayo:
- Hlola isimo sakho somuntu siqu, ukwesaba kwakho mayelana nokukhulelwa nokubeletha, kanye nezici ezigcina ukuqwasha.
- Ukulungisa imibono eyiphutha mayelana nokulalanjengomqondo wokuthi "uma ngingalali amahora angu-8 umntwana uzogula" noma ukuthi "Ngeke ngiphinde ngilale kahle."
- Ukukufundisa amasu okulawula imizwaukuphumula, ukuphefumula kanye nokuqaphela okufanelana nokukhulelwa.
- Ukukusiza ukuthi uhlele imikhuba yokulala engokoqoboiyahambisana nomsebenzi wakho kanye nempilo yomndeni wakho.
Uma kukhona ukukhathazeka okukhulu, ukucindezeleka, noma umlando wezinkinga ezingokomzweloLokhu kusekelwa kwengqondo akugcini nje ngokuthuthukisa ubuthongo, kodwa futhi kunciphisa ingozi yokucindezeleka kwangemva kokubeletha futhi kwenza kube lula ukusondelana okungcono nomntwana.
Kuthiwani ngemithi yokulala ngesikhathi sokukhulelwa?
Kwezinye izimo, ikakhulukazi lapho ukuqwasha kukubi kakhulu futhi izinyathelo ezingenhla zingasebenzi, Uchwepheshe angahlola ukusetshenziswa kwemithi ngokwesimo ngasinye.Kunoma ikuphi, ibhalansi ihlala yenziwa phakathi ingozi yokungalaphi ukuqwasha (nokuthi umama uyakhathala noma izifo zakhe eziyisisekelo ziya ziba zimbi kakhulu) kanye imiphumela engaba khona yomuthi.
Amaqembu emithi asetshenziswa ngezinye izikhathi ahlanganisa:
- Ama-antihistamine esizukulwane sokuqala, njenge-doxylamine, ebangela ukozela futhi ibhekwa njengephephile ngokuqhathaniswa ekukhulelweni uma isetshenziswa ngaphansi kokuqashwa ngudokotela.
- Amanye ama-hypnotics noma ama-benzodiazepine asebenza isikhathi esifushaneokungacatshangelwa ezimweni ezikhethiwe kakhulu, njalo ngesilinganiso esincane esisebenzayo futhi ngesikhathi esifushane kakhulu.
- Amanye ama-antidepressant aqeda ukucindezelekalapho ukuqwasha kuhlotshaniswa nesifo sokucindezeleka noma sokukhathazeka okukhulu, futhi kuphela uma uchwepheshe ekubona kudingekile.
Izithasiselo ezibonakala zingenangozi, njenge i-melatonin noma amanye amakhambi "aphumuzayo"Azifundwa ngokwanele ngesikhathi sokukhulelwa futhi, kwezinye izimo, Zingaba nemiphumela emibi noma zikhiphe isisu.. Ngakho-ke, Akufanele zithathwe ngaphandle kweseluleko sezokwelapha esisheshayo..
Uma, noma kunjalo, ukuqwasha kwakho kungathuthuki noma kubi kakhulu, thintana nodokotela wakho: uzohlola amathuba okwelashwa esimweni sakho esithile, ecabangela i-trimester yokukhulelwa kanye nomlando wakho wezokwelapha, futhi uzochaza ngokucacile izinketho eziphephile.
Khumbula ukuthi ukuqwasha ngesikhathi sokukhulelwa kuvame ukuthuthuka kakhulu ngemva kokuzalwa komntwana.Noma kunjalo, ukufunda manje ukuthi unganakekela kanjani ukuphumula kwakho, uphathe ukukhathazeka, futhi ulalele izidingo zomzimba wakho nakho kuzoba ithuluzi eliwusizo kakhulu ekukhulelweni nasekukhuliseni izingane.