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Esinye sezeluleko ezivame kakhulu ezitholwa ngowesifazane okhulelwe kubangani nomndeni ukuthi kufanele alale kakhulu ngangokunokwenzeka. Ukuphumula kubaluleke kakhulu uma ukhulelwe.
Kukusiza ukubhekana nenani lezinguquko umzimba wakho odlula kuzo ngesikhathi sokukhulelwa. Kuyasiza nengane yakho engakazalwa ekukhuleni inempilo futhi ingakhathazeki. Futhi, khumbula ukuthi lapho ingane yakho ifika, ungasho kahle ukulala kahle ebusuku.
Ukulala kahle ngesikhathi sokukhulelwa iseluleko esinikezwa kalula kunokwenziwa. Uma ubona owesifazane okhulelwe othi uyakwazi ukulala ngokunethezeka njengakuqala, mtshele ukuthi ungowesifazane okhulelwe onenhlanhla kunazo zonke. Iningi labesifazane abakhulelwe babhekana nezinkinga ezahlukahlukene ezenza kube nzima ukulala kahle, noma kungenzeki.
Namuhla, sizokhuluma ngezinkinga ezahlukahlukene abesifazane abakhulelwe ababhekana nazo ngenkathi belele. Izinkinga zisukela ekuqhumeni kwenhliziyo okulula kuye ekuphazamiseni ubuthongo obusabeka kakhulu. Sizophinda futhi sikhulume ngezindlela ezingalungiswa ngazo izinkinga. Ake singene.
Isidingo Esijwayelekile Sokuchama
Uma ukhulelwe, awuyena owazi izingcingo zemvelo odinga ukuziphendula njalo. Kuvame ukubonakala kwabesifazane abase-trimester yesithathu yokukhulelwa kwabo.
Lesi sidingo esingapheli sokuchama sibangelwa amazinga aphezulu we-hormone hCG, ebonakala lapho umuntu ekhulelwe. Isidingo sokusebenzisa indlu yangasese singavela nganoma yisiphi isikhathi, emini noma ebusuku.
Esinye isizathu sokwanda kokuchama iqiniso lokuthi izinso zakho manje zihlunga ngaphezu kwe-50% yegazi elengeziwe kunokujwayelekile. Uchama ngokoqobo okubili manje.
Njengoba ukukhulelwa kuqhubeka, isibeletho esikhulayo sigxumela phansi esinyeni, sishiya isikhala esincane kakhulu sokugcina umchamo. Lokhu kukwenza ufune ukukhipha umchamo kaningi.
Ungayisingatha Kanjani Inkinga:
Beka isikhala sotshwala obuphuza ngendlela oyiphuza kakhulu engxenyeni yokuqala yosuku. Phuza uketshezi oluncane uma kuyisikhathi sokulala. Noma kunjalo, kusazodingeka uvakashele indlu yokugezela okungenani amahlandla ambalwa ebusuku.
Gcina isibani sasebusuku sikhanyiswa endlini yakho yokugezela, ukuze ukwazi ukwenza ibhizinisi lakho ngaphandle kwengozi yokuwa phansi noma ukuzilimaza. Ukuvula amalambu avamile kungadala ukuthi ube nenkinga yokubuyela ekulaleni.
Ukungakhululeki
Ukungakhululeki kuhlala kungumngane wesifazane okhulelwe. Lokhu kuyiqiniso ikakhulukazi kuma-trimesters wesibili nowesithathu wokukhulelwa.
Ukungakhululeki ngesikhathi sokulala kunganikelwa iqiniso lokuthi uma usukhulelwe, akunakwenzeka ukuthola indlela yokulala ethokomele. Ngisho nabantu abalele ngomhlane bayelulekwa ukuba balale emaceleni, okwenza kube nzima ukulala kahle endaweni engajwayelekile.
Ukulala emhlane kuyingozi kakhulu, ngoba kulesi sikhundla, isibeletho nengane zenza ingcindezi futhi lokhu kubeka isisindo emthanjeni othatha igazi elisuka engxenyeni engezansi yomzimba wakho liye enhliziyweni yakho.
Ungayisingatha Kanjani Inkinga:
Ukulala ohlangothini kuzokunikeza amathuba amahle kakhulu wokukhululeka ngenkathi ulele. Khetha uhlangothi lwakho lwesobunxele, ngoba lukhulisa uhlelo lokujikeleza kwegazi. Lesi sikhundla futhi sithathwa njengesiphephe kakhulu emntwaneni futhi.
Uma ulele ngale ndlela, uzoqinisekisa ukuthi unokuvuvukala okuncane kwamaphethelo futhi lokhu kuzosiza nezinso zakho ukusebenza ngokujwayelekile. Ungasebenzisa futhi imicamelo ukusiza indawo yakho yokulala.
Ukushisa kwenhliziyo
Isilungulela yinto abesifazane abaningi abakhulelwe okufanele babhekane nayo. Lokhu kungenzeka nganoma yisiphi isikhathi sosuku, kepha kuyanda ebusuku, njengoba ukulala phansi kukhuphula i-reflux yesisu.
Lokhu kwenzeka njengoba amahomoni akhishwa ngesikhathi sokukhulelwa ekhulula imisipha ye-sphincter engaphakathi esiswini. Lokhu kubangela ukuthi kuphume ama-acids esiswini njengoba inhliziyo isha.
Ungayisingatha Kanjani Inkinga:
Gwema izinto zokudla eziqukethe okunamafutha, okubabayo nokunamafutha kuzo. Zama ukudla okuncane usuku lonke. Njalo qeda ukudla kokugcina kosuku kusasele amahora amabili ngaphambi kokuba ulale. Ngenkathi ulele, ziphakamise usebenzisa imicamelo. Uma usenenkinga, khuluma nodokotela wakho bese unama-antacids aphephile njengoba kuchazwe ngudokotela wakho.
Ukuqwasha
Ukuqwasha noma ukungakwazi ukulala kungakushaya nganoma yisiphi isikhathi. Kungenzeka ngenxa yezizathu ezahlukahlukene njengamahomoni okukhulelwa nokukhathazeka. Iningi labesifazane abakhulelwe babhekana nale nkinga kwesinye isikhathi noma okunye futhi kungakhathaza kakhulu uma ubhekene nayo nezinye izinkinga zokukhulelwa.
Ungayisingatha Kanjani Inkinga:
Zama ukuba nenqubo efanelekile ngaphambi kokulala, okuzokusiza ukuthi ushaye umoya ekupheleni kosuku. Ukuhlanzeka kahle kokulala kuzokusiza nokuthi ulale kangcono. Khuluma nodokotela wakho ubone ukuthi imithi ingakusiza yini, uma ungakwazanga ukulala isikhathi eside.
Amajaqamba Emilenze
Iningi labesifazane abakhulelwe kufanele babhekane nezinkinga zemilenze, njengoba bengena kwisigaxa sesibili nesesithathu sokukhulelwa kwabo. Yize kungacaci ukuthi yini ebangela lezi zinhlungu, kucatshangwe ukuthi kungenxa yokuthi imithambo yegazi esemlenzeni icindezelwe. Lokhu kungabangelwa isisindo esengeziwe osithwele ngenkathi ukhulelwe. Kuvame ukubonakala kakhulu ebusuku kunasemini.
Ungayisingatha Kanjani Inkinga:
Odokotela bathi ukudla okunothe nge-calcium ne-magnesium kuzosiza ekwehliseni ukuvela kwamajaqamba emilenzeni. Sebenzisa ukudla okunjengobisi, iyogathi, ubhontshisi wesoya nobhanana. Buza wena kudokotela ukuthi ngabe udinga izithasiselo yini.
Ukuphuza amanzi amaningi kuzokusiza nawe. Amapayipi wokusekela nawo asiza ekwehliseni amajaqamba omlenze. Uma kukhona okuvela kaningi kwezinhlungu zomlenze, qiniseka ukuthi ukwazisa udokotela wakho, ngoba kungenzeka kungenxa yegazi.
Ukuminyaniswa Kwamakhala
Ngokukhulelwa, amahomoni - i-estrogen ne-progesterone - akhula kakhulu emzimbeni wakho. Lokhu kubangela ukwanda kwevolumu yegazi. Lokhu kukhuphuka kwevolumu yegazi, kufaka phakathi ulwelwesi lwamakhala, kungadala ukuthi uhlupheke ngekhala elivalekile. Unayo ne-post-nasal drip ngasekupheleni kokukhulelwa kwakho, okuholela ekukhwehleleni ebusuku.
Ungayisingatha Kanjani Inkinga:
Sebenzisa imichilo yamakhala kanye nezifutho zamakhala ngesikhathi sasebusuku ukunciphisa ukungakhululeki. Ungasebenzisa futhi ama-decongestants kanye nezifutho zamakhala eziqukethe ama-steroids futhi uthathwa njengophephile ngudokotela wakho.
Ukulala Ukuphefumula
Njengoba ikhala ligcwele kuma-trimesters wesibili nawesithathu, ungathola ubuthongo obuphazamisayo ngenxa yokuphefumula kokulala nokuthimula. Ukukhuphuka kwesisindo kuzoba nomthelela nakuyo. Umfutho wegazi ophakeme nethuba lesifo sikashukela sokukhulelwa nakho kuxhunyaniswa ne-apnea yokulala nokuthimula. Qiniseka ukuthi ukhuluma nodokotela wakho ngakho.
Ungayisingatha Kanjani Inkinga:
Thola umswakama wekamelo lakho onenkungu epholile. Imicu ye-Nasal nayo ingasiza nge-apnea yokulala nokuthimula. Icebo elilula lokuziphakamisela emicamelweni embalwa kungakusiza kakhulu futhi.
I-Restless Leg Syndrome
Abesifazane abaningi bakhala ngokuhlushwa yisifo somlenze esingahlaliseki lapho besesigabeni senyanga yesithathu. I-syndrome enenhlanganisela yezimpawu ezinjengokungakhululeki ngokweqile, ukukhasa okuphakamise imilenze yakho kanye nesifiso esicasulayo sokugcina imilenze yakho inyakaze. I-restless leg syndrome, noma i-RLS, ingakushiya ungakwazi ukulala futhi ikhiphe wonke amandla akho.
Ungayisingatha Kanjani Inkinga:
I-RLS kucatshangwa ukuthi ibangelwa yi-anemia lokho kungenxa yokushoda kwe-iron. Khuluma nodokotela wakho ngakho. Uzohlola igazi lakho abheke ukuthi ngabe uyawadinga yini ama-iron supplements noma cha.
Ukuntuleka kwe-magnesium noma i-vitamin D nakho kungadala i-RLS. Noma ikuphi ukuntuleka okunjalo kuzophathwa ngama-supplements kuseluleko sikadokotela wakho. Ukuzivocavoca nsuku zonke kuyasiza ekunciphiseni ukungakhululeki.
I-Yoga, i-acupuncture nokuzindla kubonakala kuyasebenza futhi. Elinye iqhinga elingaba wusizo ukufaka amaphakethe abandayo noma ashisayo emilenzeni yakho ngaphambi nje kokuba ulale.
