Yintoni ebangela ukuphuthelwa ngexesha lokukhulelwa kwaye inokunyangwa njani? 7 Amayeza esintu

Ukukhulelwa lixesha lolonwabo olukhulu kunye nolonwabo kuye wonke umfazi. Nangona kunjalo, kuzisa nobunzima obuthile. Enye yazo kukuphuthelwa ngexesha lokukhulelwa. Umzimba, ofumana utshintsho oluninzi ngokwasemzimbeni nangokweemvakalelo, unokuba nobunzima bokulala ebusuku. Le meko inokuchaphazela kakubi impilo yomama ozayo kunye nosana. Ngoko ke, yintoni ebangela ukuphuthelwa ngexesha lokukhulelwa kwaye amanyathelo okukhusela angathatyathwa njani? Kweli nqaku, siza kuxubusha le miba ngokweenkcukacha.

Ingxaki Yokungalali Ngexa Lokukhulelwa

Ukujongana nokungalali ngexesha lokukhulelwa kunokuba nzima ngokwenene. Ukutshintsha kweHormonal kumzimba wowesifazane, ukufumana ubunzima, ukuchama rhoqo kunye imilenze engapheliyo syndrome Izinto ezifana nezi zinokubangela ukuphuthelwa. Ngethuba le nkqubo, kuyimfuneko ukuthatha amanyathelo athile okuphumla kunye nokulala.

Okokuqala, kunokuba luncedo ukuseka inkqubo yokulala rhoqo kwaye umisele amaxesha olala ngawo ebusuku kwaye uvuke ekuseni. Ukongeza, ukuthatha uhambo olulula, ukuthatha ishawa eshushu, okanye ukucamngca ngokuphumla ngaphambi kokuba ulale kunokwenza kube lula ukulala. Ukuqinisekisa ukuba igumbi lakho lokulala likwiqondo lobushushu elifanelekileyo kwaye lizolile kunokuwenza nzulu ubuthongo bakho.

Kwakhona kubalulekile ukunikela ingqalelo kwisidlo sakho kunye nokutya okutyayo. Ungasigcina sikhaphukhaphu isisu sakho ngokuphepha ukutya ukutya okunzima nokutyebileyo ebusuku. Ukongeza, ukunciphisa ukungenisa kwamanzi ebusuku kunye nokunciphisa isidingo sokuchama kunokukwenza ukuba ubuthongo bakho bukhululeke.

Ukuba ukulala kuyaqhubeka ngexesha lokukhulelwa, kufuneka uqhagamshelane nodokotela wakho ngokuqinisekileyo. Ugqirha wakho uya kukunceda ulale ngcono ngokukunika izisombululo ezifanelekileyo kunye neengcebiso. Khumbula, ukulala okunempilo kubaluleke kakhulu kwimpilo yakho nosana lwakho.

Yintoni Ebangela Ukungalali Ngexa Lokukhulelwa?

Ukungalali ngexesha lokukhulelwa kunokubangelwa zizizathu ezininzi ezahlukahlukeneyo. 

utshintsho ngokwasemzimbeni

Ngethuba lokukhulelwa, utshintsho lwe-hormonal emzimbeni, isidingo esiqhelekileyo sokuchama, kunye ne-heartburn inokuchaphazela kakubi iipatheni zokulala. Ukudala indawo yokulala ekhululekile, ukunikela ingqalelo kwindawo yokulala kunye nokutya ukutya okukhanyayo kunokubonelela ngokukhululeka.

Uxinzelelo kunye nokuxhalaba

Ukwanda koxinzelelo kunye nokuxhalaba ngexesha lokukhulelwa kunokubangela ukulala. Iinkxalabo malunga nosana, inkqubo yokuzalwa, kunye nemiba yobuzali inokuchaphazela umgangatho wokulala. Ukwenza imisebenzi yokunciphisa uxinzelelo, ukuziqhelanisa nemithambo yokuphumla, kunye nokufumana inkxaso yengqondo xa kuyimfuneko kunokuncedisa ukoyisa ukuphuthelwa.

intshukumo yosana

Ukunyakaza komntwana kunokuchaphazela kakubi umgangatho wokulala ebusuku. Ukunyakaza kwabantwana, ngakumbi ebusuku, kunokuphazamisa ukulala komama ozayo kwaye kubangele ukuphuthelwa. Ukuphulaphula umculo ophumlayo, ukuthatha ishawa efudumeleyo, okanye ukuzama ukuzolisa umntwana ngokugungqa imilenze yakhe kunokuxhasa iipatheni zokulala.

I-nausea kunye ne-cramps

Okuqhelekileyo ngexesha lokukhulelwa isicaphucaphu kunye nokuqaqanjelwa kwezihlunu kunokubangela ukuphuthelwa. Ezi meko zingathandekiyo, ngakumbi ebusuku, zinokuphazamisa iipatheni zokulala. Ukufumana amashwamshwam amancinci, ukunikela ingqalelo ekusetyenzisweni kolwelo, kunye nokuphumza izihlunu ngokwenza umthambo kunokuthintela isicaphucaphu kunye nokuqaqanjelwa.

ubunzima bokuphefumla

Isibeleko esikhulayo ngexesha lokukhulelwa sinokukhawulela indawo ye-diaphragm, ebangela ubunzima bokuphefumla. Le meko inokunyuka ngokukodwa kwindawo yokulala kwaye ibangele ukuphuthelwa. Ukulala kwindawo ephakamileyo ngemiqamelo, ukuphefumla umoya omtsha, kunye nokuphumla kunokunciphisa iingxaki zokuphefumla.

Ukufuna rhoqo ukuchama

Ngexesha lokukhulelwa, imfuno yokuchama rhoqo inokuphazamisa ukulala ebusuku. Isidingo sokuya kwindlu yangasese sinokunyuka ebusuku, ngakumbi emva kokusela amanzi amaninzi emini. Ukuthathela ingqalelo ekusetyenzisweni kolwelo ngokuhlwa kunye nokuya kwindlu yangasese kwakhona ngaphambi kokuba ulale ukuze ukhuphe isinyi kunokunciphisa ukuchama rhoqo.

utshintsho lwehomoni

Ukutshintsha kweHormonal emzimbeni ngexesha lokukhulelwa kunokuchaphazela indlela yokulala. Ngokukodwa ukwanda kwehomoni yeprogesterone, elawula ukulala melatonin Inokutshintsha umsebenzi wehomoni. Ukuchaneka ngakumbi ekukhanyeni kwendalo, ukwenza umthambo emini, kunye nokuzibandakanya kwimisebenzi engenaxinzelelo kunokunciphisa imiphumo yokutshintsha kwehomoni.

Indlela yokunciphisa ukuphuthelwa ngexesha lokukhulelwa?

Kukho abafazi abaninzi abanengxaki yokuphuthelwa ngexesha lokukhulelwa. Njengoko sele kukhankanyiwe ngasentla, zisenokuba zininzi izizathu zale meko. Unokukoyisa ukuphuthelwa ngezinye iindlela ezilula.

1. Yenza indawo yokulala ekhululekile: Guqula igumbi lakho lokulala libe yindawo ezolileyo kunye nekhululekile. Izibane ezimnyama, ibhedi etofotofo, nendawo ezolileyo zinokukunceda ulale.
2. Misela iiyure zokulala rhoqo: Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla. Ngale ndlela, umzimba wakho uya kuqhela kwaye ingxaki yakho yokuphuthelwa iya kuncipha.
3. Yenza imisebenzi yokuphumla: Yenza imisebenzi ezolileyo kunye nokuphumla ngokuhlwa ngaphambi kokulala. Funda incwadi, ucamngce okanye uhlambe eshushu.
4. Yamkela indlela yokutya enempilo: Qinisekisa ukuba unesidlo sangokuhlwa esilula nakwangoko. Ukutya okunzima kunye neziselo ezine-caffeine kunokunyusa ukuphuthelwa kwakho.
5. Umthambo: Lahla amandla akho emini ngokwenza imithambo elula. Nangona kunjalo, kuphephe ukwenza umthambo onzima ngokuhlwa njengoko oku kunokwandisa ukuphuthelwa kwakho.

Khumbula ukuba ukuphuthelwa yinto eqhelekileyo ngexesha lokukhulelwa. Nangona kunjalo, unokufumana umgangatho ongcono wokulala ngokuzama iindlela ezichazwe ngasentla. Ukuba ingxaki yakho yokuphuthelwa iyaqhubeka, qiniseka ukuba udibane neengcali.

Isisombululo seHerbal sokungalali ngexesha lokukhulelwa

Abasetyhini abaninzi banokuphuthelwa ngexesha lokukhulelwa. Oku kunokuba nemiphumo emibi kwimpilo kamama kunye nosana. Kodwa ungakhathazeki, kukho izisombululo zezityalo zokungalali ngexesha lokukhulelwa.

1. Imbewu yeflakisi: Iimbewu zeflaxItyebile kwi-omega-3 fatty acids kunye ne-magnesium kwaye inokunceda ukuphucula umgangatho wokulala. Ungadla icephe lembewu yeflakisi ngaphambi kokuba ulale ebusuku.
2. Melissa tea: Iti ye-lemon balm inokuba luncedo kwiingxaki zokulala ngenxa yeempawu zayo zokuthomalalisa. Unokuzama ukuphumla ngokusela ikomityi yeti ye-lemon balm ngaphambi kokuba ulale ebusuku.
3. Ioli yeLavender: Ioli yeLavender inokunciphisa uxinzelelo kwaye iphucule umgangatho wokulala. Ungasebenzisa le oli ngokuyilahla kwiqhiya kwaye uyisongele entloko, okanye ngokuyilahla emqamelweni wakho ngaphambi kokuba ulale.
4. Iti ye-Chamomile: iti chamomile Inokunciphisa ukuphuthelwa kwakho ngokubonelela ngokuphumla.
5. Ioli yeMinti: Ioli yePeppermint inokukunceda uphumle kwaye ulale kunye nevumba layo.
6. Sage: Iti ye-Sage inokunciphisa uxinzelelo kwaye inike ubuthongo obunzulu.
7. Iti yejinja: Iti yejinja Inokuchaphazela ngokufanelekileyo ukulala ebusuku ngokulawula ukugaya.

Ngenxa yoko;

Ukungalali yingxaki eqhelekileyo ngexesha lokukhulelwa kwaye kunokuchaphazela kakubi impilo yoomama abakhulelweyo. Ngethuba le nkqubo, kubalulekile ukubeka ingqalelo kwiipatheni zokulala kunye nokwenza imisebenzi yokuphumla. Unokubonisana nogqirha wakho kwaye ufumane izisombululo ezifanelekileyo zokunciphisa iingxaki ezibangelwa kukuphuthelwa. Khumbula, yikhathalele impilo yakho ngenxa yempilo yosana lwakho. Ukuze ube namandla amaninzi ekuhambeni kwexesha, qaphela ukuphuhlisa imikhwa yokulala rhoqo kunye nenempilo. 

Umthombo: 1, 2, 3, 4, 5