Ukuhlupheka okuvamile komama abakhulelwe - ukuqwasha ngesikhathi sokukhulelwa. Ungabhekana kanjani nakho?

Ku-trimester yesithathu yokukhulelwa, abesifazane abaningi bakhononda ngezinkinga zokulala. Akumangalisi - isisu esikhulu siyakukhathaza, umgogodla wakho ubuhlungu, futhi le ndaba ibhebhethekiswa amajaqamba amathole nokuvakashela njalo endlini yangasese. Indlela yokulala ezimweni ezinjalo?

Lokhu okuyindida, okuwukuthi esikhathini lapho ukuphumula kubaluleke kakhulu, kukhuthaza ukuqwasha, kuyinkinga ku-70-90% wabesifazane abakhulelwe. Awuwedwa onenkinga yakho! Uma uvuka ebusuku, vuka uye endlini yangasese, bese ugijima uzungeza indlu ungayitholi indawo yakho, ungakhathazeki - kuyinto evamile ngokuphelele. Phezu kwakho konke lokhu, kunemicabango mayelana nokuzalwa okuzayo. Yindilinga yengqondo eyisici esibaluleke kakhulu lapha ukuthi ube nenkinga yokulala.

Lapho usondela ekubelethweni, kuba nengcindezi eyengeziwe

Ukuzalwa kwengane kuwushintsho olukhulu, oluhambisana nokwesaba nokungabaza okuningi. Uyesaba ukuthi uzophatha, noma ngabe konke kuzohamba njengoba kufanele, ucabanga ukuthi kuzoba njani ngempela. Lokhu kwenzeka ikakhulukazi kwabesifazane abakhulelwe okokuqala, ngakho abazi ngokugcwele ukuthi yini okufanele bayilindele.

Lezi zinhlobo zemicabango zenza kube nzima ukuthi ulale ubuthongo obumnandi. Kodwa kunezinye izizathu zokuthi kungani kungabi lula kangaka:

• Ukukhulelwa okuthuthukisiwe kuyindaba enzima, ngoba isibeletho sesivele sikhulisiwe kangangokuthi sesivele singakhululekile embhedeni. Akukhona nje kuphela ukuthi kunzima ukulala ngoba isisu sinesisindo esiningi futhi sikhulu, kodwa konke ukuguqulwa kwesimo kudinga umzamo.
• Umgogodla uqala ubuhlungu ngoba uthwala isisindo esiningi.
• Izinkinga zokuchama nazo ziyisici, ngoba isibeletho sibeka ukucindezela kwesinye, ngakho uvakashela indlu yangasese kaningi. Ukuze ukhiphe ngokuphumelelayo esinyeni sakho, ngenkathi uhlezi endishini, tshekisa i-pelvis yakho emuva ukuze unciphise ukucindezela esibelethweni, futhi uphakamise kahle isisu sakho ngezandla zakho.
• Obunye ubunzima yizinhlungu zenkonyane ezivamile ebusuku, imbangela yayo engakanqunywa ngokugcwele. Kucatshangwa ukuthi zibangelwa ukungahambi kahle kwegazi noma ukuntuleka kwe-magnesium noma i-calcium.

Indlela yokulala ngokuthula ebusuku?

Inkinga yokuqwasha kufanele kubhekwane nayo ngandlela thize, ngoba udinga cishe amahora angu-8 kuya kwangu-10 okulala okwamanje. Ziningi izinto ezithinta isivinini sokulala, uma uwazi kahle, unethuba elihle lokuthi ekugcineni uzophumula kahle:

1. Ukudla - yidla ukudla kokugcina amahora angu-2-3 ngaphambi kokulala, okungcono isidlo sakusihlwa esigayeka kalula ngendlela yemikhiqizo ecebile amaprotheni ne-calcium - u-ayisikhilimu, inhlanzi, ubisi, ushizi nezinkukhu. Bazokwandisa izinga le-serotonin, elizokuvumela ukuba uphumule futhi ulale ngokuthula. Ungaphuzi i-cola noma itiye kusihlwa, ngoba bane-caffeine evuselelayo, esikhundleni salokho khetha i-lemon balm, i-chamomile noma i-lavender infusion. Ubisi olufudumele luphinde lube yikhambi lesintu lokuqwasha. Ukuze ugweme amajaqamba, yenza ukuntuleka kwe-magnesium ngokudla amantongomane noshokoledi omnyama.
2. Indawo yokulala - kuyoba kuhle kakhulu ohlangothini, ikakhulukazi ngakwesobunxele, ngoba ukulala ngakwesokudla kunomphumela omubi ekujikelezeni kwegazi (njengokulala emhlane kusukela enyangeni yesi-6 yokukhulelwa!).
3. Ukulungiswa kahle kwekamelo lokulala - qiniseka ukuthi ufaka umoya egumbini olala kulo, alikwazi ukufudumala kakhulu (ubukhulu obungama-degree angu-20) noma lome kakhulu. Umcamelo wakho akufanele ube mkhulu kakhulu. Ukulala embhedeni, beka izingalo zakho eduze komzimba wakho futhi uphefumule kancane, ubala ukuya ku-10 - lo msebenzi wokuphefumula uzokusiza ukuthi ulale. Ngaphambi kokulala, geza ukugeza okuphumuzayo ngamafutha abalulekile, khanyisa amakhandlela, vala amehlo akho futhi ulalele umculo ophumuzayo.