Utshintsho kunye nokuphazamiseka koButhongo kuPhupha lokuqala, kwesiBini, noThathu iTrmester
Enoba ungowokuqala, wesibini, okanye isithathu sithathu, okanye ekuqalekeni kwezabasebenzi, ukukhulelwa kunokuba nemiphumo emibi ekunakho ukulala. Utshintsho lweHormone lungatshintshe uhlobo lomntu okhulelweyo olalayo. Ubunzima bokulala bubunzima bube bunzima, kwaye abatsha bangabonakalisa isigaba ngasinye sokukhulelwa, ukufaka imingeni emitsha. Ukuphonononga indlela yokulala ngokugqithiseleyo xa ukhulelwa, kubandakanywa indima yamahomoni, izisombululo ezinokwenzeka zokulala iingxaki, kunye nezikhundla ezifanelekileyo zokunciphisa ubuhlungu kunye nokulala.
Iimiphumo zokukhulelwa kwi-Sleep
Imiphumo ebanzi yokukhulelwa ebuthongweni ayikwazi ukuhlaziywa: utshintsho livela kumgangatho, ubungakanani, kunye nobume bokulala. Kwalabo abaneengxaki zokulala, le miqathango ingaba nzima. Ngaphezu koko, kukho ezininzi iingxaki zokulala eziqala kuqala ebomini ngexesha lokukhulelwa. Nangona le micimbi ingaqala emva kokutshata, iyakwandisa ngokuphindaphindiweyo kunye nobude njengoko ukukhulelwa kuqhubeka. Phantse bonke abafazi baqaphela ukuvuswa kwexesha lokulala ebusuku, ngokukodwa ngexesha lesithathu lekota. Kukho ukuphazamiseka ngokomzimba, utshintsho lwengqondo, kunye neenguqu ze-hormone-zonke ezinokuchaphazela ukulala kwaye zibangele ubuthongo obuninzi obusuku nangokhathala.
AmaHormones atshintsha njani Ukulala
Njengokuba nayiphi na ibhinqa elikhulelweyo lingqina, kukho ukutshintshwa kwe-hormonal hormone ehamba kunye nokukhulelwa. Ezi zinguqu zichaphazela iinkalo ezininzi zomzimba kunye neengqondo, kubandakanywa isimo sengqondo, ukubonakala kwenyama, kunye ne-metabolism.
Iinguqu ze-hormone zithintela iphepheni yokulala, okanye ukulala kwezakhiwo .
I-progesterone ivuselela ukuxhamla kwe-muscle kwaye inokuba nomthelela ekuvuthweni okuqhelekileyo, ukutshiza iindlovu kunye nokudibanisa kwamanzi-konke oku kunokuphazamisa ukulala. Kwakhona kunciphisa ukuvuka ebusuku, kwaye kunciphisa inani lokunyuka kwamehlo okukhawuleza (REM) ukulala, isimo sokulala esichazwe ngephupha elicacileyo.
Ukongeza, kunciphisa inani lexesha elithathayo ukulala.
Enye i-hormone ebalulekileyo ekukhulelweni, i- estrogen inokuchaphazela ukulala xa yenza imithwalo yegazi ikhudlwana ngokusebenzisa inkqubo ebizwa ngokuba yi-vasodilation. Oku kunokukhokelela ekuvupheni okanye e-edema ezinyaweni nasemilenzeni, kwaye kunokunyusa ukudibanisa kwempumlo nokuphazamisa ukuphefumula ngexesha lokulala. Ukongeza, njengeprogesterone, isrogen inganciphisa inani lokulala kwe-REM.
Ezinye i-hormone zinokutshintsha ngexesha lokukhulelwa, kunye nemiphumo eyahlukileyo. Izifundo zibonise ukuba amazinga e- melatonin aphakamileyo ngexesha lokukhulelwa, kunye namazinga akhulayo e- prolactin emzimbeni angakhokelela ekuphumeni kwe -wave-wave . Ebusuku, amazinga aphezulu e-oktocin angabangela ukuphazamiseka okuphazamisa ubuthongo. Olu konyuka kwi-oxytocin lungakhokelela kwiimeko eziphezulu zabasebenzi kunye nokuhanjiswa ebusuku.
Izifundo zibonakalisa utshintsho kwiimodeli zokulala ekukhulelweni
Iipatheni zobuthongo zitshintsha kakhulu ngexesha lokukhulelwa. Izifundo ngepolysomnography zibonise indlela iimpawu zobuthongo eziguquka ngayo. Enye yeengqungquthela eziqhelekileyo kukuba isixa sichithwa silele ngexesha lokulala, okanye ukulala kakuhle , ngokuncipha. Oku kubangelwa kukunyuka kwenani lokuvuswa ebusuku.
- I-Trimester yokuqala (iiveki ezi-12 zokuqala) : Ngeveki ye-10 yokukhulelwa, ixesha lokulala lilonke liye landa ngexesha lokulala ixesha elide ebusuku kunye ne-naps yamaxesha onke. Ubuthongo buba busebenza kakuhle kunye nokuvuswa kwamaxesha amaninzi, kwaye umlinganiselo wobuthongo obunzulu okanye obuthileyo obuthileyo bubuncipha. Abasetyhini abaninzi bakhononda ngobungakanani bokulala.
- I-Trimester yesiBini (iiveki 13 ukuya ku-28) : Ukulala kuphucula ukuphucula okungcono kwaye ixesha elincinane lihlala liphapheme emva kokulala ebusuku. Ekupheleni kwekota yesibini, kunjalo, inani lokuvuswa ebusuku liyakhula kwakhona.
- I-Third Trimester (Iiveki 29 ukuya kwekota) : Abafazi kwi-trimester yabo yokugqibela bayakhula ngokuvuswa kwamathuba emini kwaye bachitha ixesha elithile bavuke ebusuku. Baye balala ngokuphindaphindiweyo emini, ngoko ukuphucula ukuphuculwa kwakhona kuyancitshiswa. Ukongezelela, ubuthongo bukhanya ngakumbi kunye nesigaba sokulala 1 okanye 2 ukulala .
Iingxaki Zokulala Ziyakwazi Ukukhulelwa
Ziziphi iingxaki zokulala ezenzeka ngexesha lokukhulelwa? Ngaphandle kweenguqu kwiindlela zokulala nokulala njengokuba kuchaziwe ngasentla, kunokubakho iimpawu ezibalulekileyo kunye nokuphazamiseka kokulala okungabonakala ekukhulelweni. Abasetyhini abaneengxaki zokulala zobomi ezifana ne- apnea yokulala okanye imilenze yesifo esingapheliyo banokufumanisa ukuba kunzima xa ukhulelwa. Ngaphezu koko, abanye abafazi baya kuba neengxaki zokulala okokuqala ngqa ebomini babo ngexesha lokukhulelwa. Ezi ngxaki zinokudilizwa yi-trimester kwaye zigqitywe ngemiphumo yabasebenzi kunye nokuhanjiswa:
Trimester yokuqala
I-trimester yokuqala yokukhulelwa ingabangela ukukhathala nokulala ngokugqithiseleyo kwemini . Izifundo zibonise ukuba abafazi abaselula okanye abanamaqondo aphantsi esinyithi ngaphambi kokukhulelwa banyuke ukhathala. Ukufika ku-37.5% yabesifazane abakhulelweyo kwiiveki ezi-6 ukuya kwezi-7 zikhalaza ngokulala. Oku kucatshangelwa ukuba kuhambelana namazinga okwanda kwiprogeon progesterone, kunye nokuqhekeka okubangela ukulala. Utshintsho oluthile lweempawu kunye neempawu zingaphinde zonakalise ukulala, kubandakanya: isicupunu kunye nokuhlanza (ukugula kwasekuseni), ukwanda kwamaxesha okuvuthwa, ubuhlungu bentlungu, ukunyamezela isisu, ukwanda kwesondlo kunye nokuxhalabisa. Ukuxhalabisa kungabangela ingxaki xa ukukhulelwa kungenakulungiswa okanye ukuba kukho ukungabikho kwenkxaso yoluntu. Oku kungabangela ukulala .
Trimester yesiBini
Iindaba ezilungileyo kukuba ubuthongo buya kuphucula ngexesha lesibini lokukhulelwa. I-casino ne-urinary frequency iyancipha njengoko amanqanaba ombane kunye nokulala kuphucula. Ngasekupheleni kweli xesha, abasetyhini banokufumana iziphambano ezingavumelekanga (ezibizwa ngokuba yi-Braxton-Hicks contractions) okanye ubuhlungu besisu obungaphazamisa ubuthongo. Ukongezelela, ukunyakaza komntwana, ukutshaya intlungu kunye nokugubha ngenxa yokudibanisa kwendoda kunokuchaphazela ukulala. Abaninzi abafazi banyule amandla kunye nokuphucula umoya ngeli xesha.
WeThathu iTrmester
Ubuthongo buba lukhulu kwaye luphazamiseke ngexesha lokugqibela kwekota. Uphando lubonisa ukuba i-30.3% yabasetyhini abakhulelweyo baya kubuthongela ukulala ngeli xesha, kwaye ukuvuswa kwamathuba emini ebusuku kuchaphazela u-98% wabo. Imiba echaphazela ukulala ngeli xesha lokukhulelwa liqela, kuquka:
- Ukuvuthwa rhoqo
- Iintlanzi zomlenze
- Ukuqhawukelwa ngumphefumlo
- Ukuguquka
- Isikhundla somzimba kwindawo yokulala
- Umqolo obuhlungu
- Intlungu ehlangeneyo
- I-Carpal tunnel syndrome (ukuphazamiseka kwezandla)
- Ubeleko lwesisu
- Ukutshiza
- Amaphupha afanelekileyo okanye ubusuku
- Ukuxhalabisa
Zonke ezi ngxaki zingakhokelela ekulahlekeni kokulala, kwaye ukulala ubusuku kungabandakanya ama-65% wabasetyhini. Kungenokuba nzima ukufumana indawo yokulala ekhululekile, kwaye unokufuna ukusebenzisa imithwalo ukuze unike inkxaso engaphezulu yokunciphisa intlungu. Ukongezelela, iziganeko zokugonya kwe-apnea kunye ne-patient's legsless syndrome ziyanda. Abasetyhini abangakumbi baya kuba nobushushu bokupheka kwentliziyo okanye isifo se-reflux yesifo se-gastro-esophageal (GERD) . Amanye amabhinqa anqwenela ukusebenzisa umcamelo wedaka wokunciphisa le mpawu. Kwakhona kweso sigaba sokukhulelwa okubangelwa yi- preeclampsia , echaphazela ixesha lokulala okanye isigqirha se-circadian .
Sebenzi no kuziswa
Akumangalisi ukuba abasebenzi kunye nokuhanjiswa kunokuba nefuthe elibi lokulala. Ngenxa yokuphakama kwe-oxytocin ephakama phakathi nobusuku, abafazi abaninzi baya kuba neengxabano ezinamandla eziqala ebusuku. Intlungu kunye nokuxhalabisa okuhambisana neentlukwano xa kusebenze kungabangela ukuphazamiseka kokulala, kwaye amayeza asetyenziswe ngeli xesha angabangela ukulala. Ngelishwa, abaninzi abafazi abakhulelweyo abakwazi ukulala xa bebesebenza, nangokusetyenziswa kwezibonelelo zokulala.
ILizwi
Ubuthongo buya kutshintshwa ngokukodwa ngexesha leenyanga ezikhulu zokukhulelwa. IiHormone zithintela isakhiwo sokulala, kwaye izifo ezithintekayo ezihamba kunye nomoya okhulelweyo zingakhokelela ekuphazamiseni ubuthongo. Ngethamsanqa, ubuninzi beengxaki ezinxulumene nobuthongo obubi ngexesha lokukhulelwa liza kusombulula ngokukhawuleza xa umntwana ekhutshwa. Ukuba ufumanisa ukuba unzima ukulala ngexesha lokukhulelwa, thetha nomgqirha wakho. Kwezinye iimeko, ukuthunyelwa kwirejista yokulala eqinisekisiwe ebhodini kunokuba luncedo ukuxoxa ngeengxaki zokulala zokulala, ezifana nokulala, ukulala, kunye nokuphulukana kwemilenze yesifo. Ukuba unzima, jonga ukufumana uncedo oluyidingayo ukuphucula ubuthongo bakho.
Umthombo:
Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , i-5th edition, 2011, iphe. 1572-1576.