Ubunzima Ukuwa okanye Ukuhlala Ulele Kuze Kuvele Kuqala Ukukhulelwa
Abasetyhini abaneminyaka yobudala kunye nesimo esinokukwazi ukukhulelwa banokuzibuza malunga neempawu zokuqala okanye iimpawu zokukhulelwa. Ngaba ukungakwazi ukuqhwala kuba enye yeempawu zokuqala okanye iimpawu zomzimba zokukhulelwa?
Iingxaki eziwela okanye zokulala zivame ukubethelela abafazi abakhulelweyo nabangaphangeliyo ngokufanayo, ngoko ke ingumqondiso othembekileyo wokuba nomntwana?
Funda indlela ukulala kungatshintshwa ngayo ngokukhulelwa nokuba ingaba usweleke ngokwayo uqikelele ukuqala kokukhulelwa.
Indlela Ubuthongo Ubunjani Ukutshintsha Kwangoko Ekukhulelweni
I-trimester yokuqala yokukhulelwa iquka utshintsho oluthe lwachaphazela umzimba womfazi. Izicwangciso zolu tshintsho zinganciphisa ubuthongo ekukhulelweni , kwaye ezinye ziphuhlise kungekudala emva kokukhulelwa. Kunokwenzeka nakwezinye zezi zintshintsho zokuqala ukukhokelela kwimpawu zobunzima bokulala .
Abasetyhini kwiiveki ezi-12 zokukhulelwa bahlala bexhala kunye nokulala ngokugqithiseleyo kwemini . Ukulala okanye ukulala kungakhokelela ekubeni umnqweno wokulala ngexesha lomhla, njengokwenzela ukukhanda okanye ukulala xa uhlala okanye ulala. Oku kungakhokelela ekugxininiselweni olubi okanye ekugxileni, ukusebenza komsebenzi ongaphumeleli, kunye nokuzimela kwiingozi. Ngokukodwa, ubuthongo buchaphazela kuma-37.5 ekhulwini kwabasetyhini abakhulelweyo kwiiveki ezi-6 ukuya kwezi-7 kwaye ngenxa yokunyuka kwamazinga e-progesterone ye-hormone.
Iprogesterone ivame ukukhokelela ekuqhekezeni ubuthongo obuninzi, obunokuchaphazela umgangatho wobomi bokulala.
Ngaphezu koko, ukugula kwasekuseni, ukwanda kwexesha lokuvuthwa, ubuhlungu bentlungu, ukunyamezela isisu, ukwanda kwesidlo, kunye nokuxhalaba kunokuphazamisa ubuthongo. Kuyisigqibo esicacileyo sokuba olu bunzima luya kuphazamisa ikhono lomfazi lokulala, okubangela ukuvuswa okungabangela ukuba unqabile xa kunzima ukubuyela ebuthongweni.
Ngeveki ye-10 yokukhulelwa, abafazi bachitha ixesha lokulala, banokulala ixesha elide ubusuku, kwaye bahlala behamba rhoqo emini. Oku kungenxa yecala lokuba ubuthongo buye buphazamiseka ngokuphindaphindiweyo, kwaye umlinganiselo wobuthongo obunzulu uyancipha. Abaninzi abafazi abakhulelweyo bayakhalaza ukuba ubuthongo babo bunobungakanani obubuhlungu ngeli xesha. Ngethamsanqa, kudla ukuphucula kwisigidi sesibini, ngaphambi kokulala kwakhona kukukhathazeka ngokwenyama yokukhulelwa kwexesha elide.
Ngaba Ukuqhawula Kukho Ukubonakalisa Kwangaphambili Ukukhulelwa?
Nangona ukulala ngento eqhelekileyo ngexesha lokukhulelwa, ngaba yindlela enokuthenjwa yokuqala yokukhulelwa? Impendulo emfutshane mhlawumbi "ayikho." Iyiphi imbambano yokulwa nokusilala kuba ngumqondiso wokuqala wokukhulelwa?
- Akunakwenzeka ngokuphindaphindiweyo okanye ngokukhawuleza ukuba ube ngumqondiso osebenzayo wokukhulelwa.
- Ukongezelela koko, ukulala ngenxa yokulala yintlupheko yokulala ngokuqhelekileyo, ichaphazela izigidi zabantu abesini ngesini kunye nabo bonke ubudala.
- Nangona ingaba yinkqubo yokuphazamiseka kokulala kokulala kwabasetyhini abathile abakhulelweyo, kwenzeka ngokuqhelekileyo kwabanye ukuba akuyiyo impawu ethembekileyo ekukhulelweni.
Ngenxa yoko, ukulala ngendlala akufanele kuxhomekeke njengesibonakaliso sokuba umfazi ukhulelwe.
ILizwi
Ukuba unesifo, kungakhathaliseki isizathu, kufuneka ufune uncedo lokulala kangcono. Ukufumana uxolo lwexeshana, ukusetyenziswa kwe-over-counter-counter-or counter or medication sleeping medications ingasetyenziselwa, kodwa ezi zicetyiswa ukuba zisetyenziswe ngaphaya kweeveki ezimbalwa. Ngezinye iingxaki eziqhubekayo, ezinye iinketho zonyango zingenziwa.
I-ctnitive therapy yokungakwazi ukulala (CBTI) yindlela ekhangayo yokulungisa imeko ngaphandle kokufuna ukuthembela kwiipilisi zokulala, ezingenakukhuseleka ukusebenzisa ngexesha lokukhulelwa. Le nkqubo yezemfundo ikufundisa isethi yezakhono eziza kukunceda ulale ngokubhekiselele kubomi bakho bonke, kungakhathaliseki ukuba yintoni imbangela yokulala.
Ukuba ubunzima bokulala buqhubeka, funa ukuvavanywa ngugqirha wokulala oqinisekileyo. Ukuba kuyimfuneko, isifundo sokulala singalungiselelwa ukuchonga ezinye izizathu zokuphazamiseka, kubandakanywa nokuba khona kwe-apnea yokulala. Iminikelo yokuxinezeleka, uxhalaba, intlungu, kunye neminye imiba iyakucwangciswa. Ngethamsanqa, ukuba ingxaki yokulala igalelo ekuphumeni, ukunyanga ngempumelelo kunokusombulula ngokukhawuleza imeko.
Yaye ukuba ucinga ukuba unokukhulelwa, umele uthathe uvavanyo lokukhulelwa ekhaya okanye ubone ugqirha wakho ukuba aqiniseke.
> Umthombo:
> Kryger, MH et al . Imigaqo kunye nokuSebenza kweMpilo yokulala . I-ExpertConsult, i- 6th edition, 2017.