Ulala Kanjani Ngenkathi Ukhulelwe: Amathiphu angu-10 Obuthongo Obumnandi Ebusuku

Amagama Amahle Kakhulu Ezingane

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Phakathi kohambo lokugezela, isilungulela, ubuhlungu bemisipha obuhlukahlukene kanye nalokho akukwazi-ukulala phambi kwakho noma emuva, ukulala kahle ebusuku ngenkathi ukhulelwe kungase kuzwakale sengathi akunakwenzeka. Lapha, amathiphu ayishumi ahlakaniphile angasiza. Lala kamnandi.

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1. Ngena esikhundleni

Ngokusho kwe Inhlangano yaseMelika Yokukhulelwa , indawo engcono kakhulu yokulala kamama nengane ngesikhathi sokukhulelwa yi-SOS, aka ukulala ngehlangothini. Uhlangothi lwesobunxele luwuhlangothi olunconywayo ngoba lokhu kuzokwandisa inani lemisoco efinyelela ku-fetus kanye ne-placenta ngenkathi kunciphisa ukucindezela esibindini sakho.

2. Thenga ngemicamelo

Nokho miningi imicamelo ocabanga ukuthi uzoyidinga, yiphinde kabili (siyaxolisa abalalayo). Ukuze wehlise ingcindezi emhlane nasezinqulwini, beka umcamelo phakathi kwemilenze yakho. Ukuze ugweme isilungulela, zama ukuphakamisa ikhanda nesifuba kancane usebenzisa umcamelo oqinile ovumela ukwesekwa nokuphakama, kusho uMelissa Underwager, umama wezingane ezimbili nomqondisi wesikole. Umcamelo Wezempilo . Abanye omama abazobathola besebenzisa umcamelo womzimba wobude obugcwele bangasiza, kanti abanye bathanda umcamelo ngaphansi kwesisu sabo noma ngaphansi kwezingalo. Uyathanda wena, mama.

3. Phuza kancane ngaphambi kokulala

Uma uvuka izikhathi eziningi ebusuku uyochama, zama ukusika uketshezi amahora ambalwa ngaphambi kokushaya isaka ukuze ubone ukuthi kuyasiza yini. Hlala uhlanzekile ngokuphuza amanzi avamile usuku lonke (esikhundleni sokugwinya ibhodlela lamanzi elikhulu ntambama) futhi unqamule i-caffeine (i-diuretic eyaziwa kakhulu).

4. Gwema ukudla okubabayo

Isilungulela ngo-2 ekuseni? Ngakho akumnandi. Ukuze uvimbele ukuguquguquka kwe-asidi, gwema ukudla okubabayo, yeqa ukudla okulula kwasebusuku futhi udle ukudla okuncane, okuvamile usuku lonke (esikhundleni sokudla okuthathu okukhulu).

5. Geza

Nali ithiphu ongalisebenzisa ngaphambi, phakathi nangemuva kokukhulelwa. Cishe imizuzu engu-45 ngaphambi kwesikhathi osithandayo sokulala, geza ngamanzi afudumele (hhayi okushisa) noma ugeze. Lokhu kuzokwandisa izinga lokushisa lomzimba wakho, kodwa njengoba izinga lokushisa lomzimba wakho lehla lokhu kuzokhuthaza i-melatonin (ihomoni ekhuthaza ukulala) ukuba ilethe ukozela, kusho uchwepheshe wokulala kwezingane. Joanna Clark . Ngemva kwalokho kugeza noma ukugeza, zinike okungenani imizuzu engu-20 yokuphumula umoya ekamelweni elinokukhanya kalufifi wenza okuthile okuphumuzayo njengokufunda noma ukuzindla. (Futhi cha, ukudlala i-Candy Crush ocingweni lwakho akubalwa.)

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6. Thuthukisa ukugaya kwakho

Siyazi, siyazi-sivele sithi ukuphuza kancane ngaphambi kokulala. Kodwa uma ukugijima okuvamile endlini yokugezela kungeyona inkinga, bese uzama inkomishi yobisi olufudumele enoju olugayiwe kanye nesinamoni, kusikisela. UDkt. Suzanne Gilberg-Lenz , i-OB-GYN eCalifornia. Isinamoni iwusizo olukhulu ekugayeni ukudla, kodwa uma ubisi lubangela isicanucanu, zama amanzi ashisayo anempande yejinja (enye imbiza enkulu yokulwa nesicanucanu), ulamula kanye noju oluxutshwe ne-pasteurized.

7. Lungisa indawo yakho

Khulisa amathuba okuthola ukusnuza ebusuku ngokudala indawo ekahle yokulala. Misa izinga lokushisa lekamelo lakho lokulala libe ngu-69 kuya ku-73 degrees, vala izithunzi noma amakhethini, fiphalisa izibani, khanyisa imicamelo yakho bese uqedela noma yimiphi 'imisebenzi' yomzuzu wokugcina, ukuze okumele ukwenze ukukhasela embhedeni, kululeka uClark. Asikho isidingo sokukhipha i-vacuum ubusuku ngabunye kodwa susa noma iyiphi imfuhlumfuhlu (ikakhulukazi ukuze ungakhubeki kokuthile lapho uya endlini yokugezela kamuva).

8. Ukuzivocavoca

Ukuzivocavoca umzimba okumnene ngenkathi ukhulelwe ngeke kugcine umama nengane bephilile, kodwa futhi kungakusiza ulale. Vele ugweme ukuzivocavoca kusihlwa, ngoba lokhu kungase kukunike amandla engeziwe uma ufuna ukugoba. Enye ibhonasi? Ngokocwaningo olwenziwe kwi I-American Journal of Obstetrics and Gynecology , ukuvivinya umzimba ngesikhathi sokukhulelwa kungasiza umzimba wakho ukuba ulungiselele ukusikwa futhi ululame ngokushesha ngemva kokubeletha.

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9. Khumbula, iphupho nje

Uvuke umjuluko obandayo ngenxa yephupho elibi elihlobene nengane? Kuwumuzwa owesabekayo kodwa empeleni ojwayelekile. Eqinisweni, ngokusho isifundo esisodwa saseCanada , amaphesenti angu-59 abesifazane abakhulelwe baba namaphupho agcwele ukukhathazeka ngokuthi ingane yabo isengozini. Ngakho-ke ungakhathazeki-akusona isandulela esiyinqaba, iphupho elibi nje. Zithole endaweni enethezekile uphinde ulale.

10. Yehlisa phansi uhlu lwakho lwezinto ozozenza

Kungenzeka ukuthi ingqondo yakho ishayela ngokweqile, icabanga ngazo zonke izinto okufanele ubhekane nazo ngaphambi kokuba umntwana eze. Kodwa ukulala ungalali ebusuku ukuze udlule kozokwenziwa (okubonakala kukhula ngokushesha kunesisu sakho) akukusizi ngalutho. Yenza uhlu (emini), lubambe okuningi ngangokunokwenzeka ngamunye ngamunye, dlulisela lokho ongakwazi ukufinyelela kukho futhi ukhumbule ukuzihambela kalula.

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