Izinkinga zokulala ngesikhathi sokukhulelwa

Ungalala kahle phakathi ne-trimester yokuqala. Ungadinga nokulala okuningi kunokujwayelekile. Umzimba wakho usebenza kanzima ukwenza ingane. Ngakho-ke uzokhathala kalula. Kodwa ngokuhamba kwesikhathi ekukhulelweni kwakho, ungaba nobunzima bokulala kahle.

Ingane yakho ikhula kakhulu, okungenza kube nzima ukuthola indawo enhle yokulala. Uma ubulokhu ulele emuva noma esiswini, ungaba nenkinga yokujwayela ukulala ngohlangothi lwakho (njengoba abahlinzeki bokunakekelwa kwezempilo bancoma). Futhi, ukuzulazula embhedeni kuba nzima njengoba ukhula.

Ezinye izinto ezingakugcina ungalali zifaka:

• Uhambo olwengeziwe oluya endlini yangasese. Izinso zakho zisebenza kanzima ukuhlunga igazi elengeziwe elenziwa ngumzimba wakho. Lokhu kubangela umchamo owengeziwe. Futhi, njengoba ingane yakho ikhula, kunengcindezi eyengeziwe esinyeni sakho. Lokhu kusho ukuhamba okuningi kakhulu ukuya endlini yangasese.
• Ukunyuka kwenhliziyo. Ukushaya kwenhliziyo yakho kuyanda ngesikhathi sokukhulelwa ukuze upompe igazi eliningi. Lokhu kungenza kube nzima ukulala.
• Ukuphelelwa umoya. Ekuqaleni, ama-hormone okukhulelwa angenza uphefumule ngokujulile. Lokhu kungakwenza uzizwe sengathi usebenza kanzima ukuthola umoya. Futhi, njengoba ingane ithatha isikhala esithe xaxa, ingabeka ingcindezi eyengeziwe ku-diaphragm yakho (umsipha ongaphansi kwamaphaphu akho kuphela).
• Ama-Aches nezinhlungu.Ubuhlungu emilenzeni yakho noma emuva kubangelwa ngokwengxenye isisindo esengeziwe osithweleyo.
• Isilungulela. Ngesikhathi sokukhulelwa, lonke uhlelo lokugaya ukudla luyehla. Ukudla kuhlala esiswini namathumbu isikhathi eside. Lokhu kungadala isilungulela, okuvame ukuba kubi kakhulu ebusuku. Ukuqunjelwa kungenzeka.
• Ukucindezeleka namaphupho. Abesifazane abaningi abakhulelwe bakhathazeka ngengane noma ngokuba umzali, okungenza kube nzima ukulala. Amaphupho acacile namaphupho amabi ajwayelekile ngesikhathi sokukhulelwa. Ukuphupha nokukhathazeka ngaphezu kokujwayelekile kuyinto ejwayelekile, kepha zama ukungakuvumeli kukugcine ebusuku.
• Umsebenzi owandisiwe wezingane ebusuku.

Zama ukulala ngohlangothi lwakho. Ukulala ohlangothini lwakho uguqe ngamadolo kungenzeka kube indawo enethezekile kakhulu. Kwenza kube lula enhliziyweni yakho ukupompa ngoba kugcina ingane ukuthi ingafaki ingcindezi emthanjeni omkhulu ohambisa igazi ulibuyisele enhliziyweni kusuka emilenzeni yakho.

Abahlinzeki abaningi batshela abesifazane abakhulelwe ukuthi balale ohlangothini lwesobunxele. Ukulala ohlangothini lwesobunxele futhi kuthuthukisa ukugeleza kwegazi phakathi kwenhliziyo, umbungu, isibeletho, nezinso. Iphinde igcine ukucindezela kwesibindi sakho. Uma inqulu yakho yangakwesobunxele ingakhululeki kakhulu, KULUNGILE ukushintshela ohlangothini lwakho lwesokudla isikhashana. Kungcono ukuthi ungalali ucabalele emhlane.

Zama ukusebenzisa imicamelo ngaphansi kwesisu sakho noma phakathi kwemilenze yakho. Futhi, ukusebenzisa umcamelo ohlanganisiwe noma ingubo ehlanganisiwe emhlane ongemuva kwakho kunganciphisa ukucindezela okuthile. Ungazama futhi uhlobo lukamatilasi lweqanda eceleni kwakho kombhede ukuze unikeze impumuzo ezinqeni ezibuhlungu. Kuyasiza futhi ukuba nemicamelo eyengeziwe etholakalayo ukuxhasa umzimba wakho.

Lezi zeluleko zizothuthukisa ngokuphepha amathuba akho okulala kahle ebusuku.

• Sika noma ulinganisele iziphuzo ezinjenge-soda, ikhofi netiye. Lezi ziphuzo zine-caffeine futhi zizokwenza kube nzima ukuthi ulale.
• Gwema ukuphuza uketshezi oluningi noma ukudla isidlo esikhulu emahoreni ambalwa ulalile. Abanye besifazane bakuthola kuwusizo ukudla ibhulakufesi elikhulu nelantshi, bese bedla isidlo sakusihlwa esincane.
• Uma isicanucanu sikugcina phezulu, yidla ama-cracker ambalwa ngaphambi kokuba ulale.
• Zama ukulala nokuvuka ngasikhathi sinye usuku ngalunye.
• Gwema ukuzivocavoca umzimba ngaphambi kokulala.
• Yenza okuthile okuphumuzayo ngaphambi kokulala. Zama ukungena kubhavu ofudumele imizuzu eyi-15, noma ukuphuza okufudumele, okungenayo i-caffeine, njengobisi.
• Uma inkalakatha yomlenze ikuvusa, cindezela izinyawo zakho kanzima odongeni noma ume emlenzeni. Ungacela futhi umhlinzeki wakho ngomuthi ongasiza ekunciphiseni amajaqamba emilenze.
• Thatha isithongwana esifushane emini ukuze uzenzele ubuthongo obalahlekile ebusuku.

Uma ukucindezeleka noma ukukhathazeka ngokuba ngumzali kukuvimbela ukuba ungalali kahle ebusuku, zama:

• Ukuthatha isigaba sokubeletha ukukusiza ulungiselele izinguquko zempilo ezizayo
• Ukukhuluma nomhlinzeki wakho ngamasu wokubhekana nengcindezi

Ungathathi noma yiziphi izinsiza zokulala. Lokhu kufaka phakathi imishanguzo yokuthenga kanye nemikhiqizo yamakhambi. Azinconywa kwabesifazane abakhulelwe. Ungathathi noma imiphi imithi nganoma yisiphi isizathu ngaphandle kokukhuluma nomhlinzeki wakho.

Ukunakekelwa ngaphambi kokubeletha - ukulala; Ukunakekelwa kokukhulelwa - ukulala

U-Antony KM, uRacusin DA, u-Aagaard K, uDildy GA. Imizimba yomama.Ku: Landon MB, Galan HL, Jauniaux ERM, et al, ama-eds. Ama-Obstetrics kaGabbe: Ukukhulelwa Okujwayelekile Nenkinga. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2021: isahluko 3.

I-Balserak BI, u-Lee KA. Izinkinga zokulala nokulala ezihambisana nokukhulelwa. Ku: Kryger M, Roth T, Dement WC, ama-eds. Izimiso Nokwenza Kwendlela Yokulala. Umhlaka 6. IPhiladelphia, PA: Elsevier; I-2017: isahluko 156.

• Ukukhulelwa
• Izinkinga Zokulala