10 Ukukhulelwa Izeluleko Zokulala

Kunzima ukulala uma ukhulelwe, kodwa kubaluleke kakhulu!

Ngesikhathi sokukhulelwa, akuvamile ukulwa nokuphazamiseka kokulala. Ngokuyinhloko, lezi ziwumphumela wokukhathazeka nokucindezeleka, ukushintshashintsha kwama-hormonal, nokungazinzi ngokomzimba. Njengoba ukukhulelwa kwakho kuqhubeka, ungase uthole kunzima ukuthola indawo ekhululekile, noma kungase kudingeke uvuke izikhathi eziningana ebusuku ukuze ukhiphe isambatho sakho esicindezelekile.

Kodwa qiniseka! Funda amathiphu ethu ukuthola ubuthongo obuhle futhi obunokuthula ebusuku, futhi ukuphumula okubuhlungu umzimba wakho nengqondo zidinga ngalesi sikhathi.

1. Phuza up!

   Phuza amaningi oketshezi phakathi nosuku, kodwa usike ngaphambi kokulala ukuze unciphise ukujikeleza njalo ebusuku.

2. Hlala uhamba.

   Ukuzivocavoca njalo ukuze uthole impilo enhle, futhi uthuthukise ukusakaza (ngaleyo ndlela ukunciphisa ama-cramp leg ). Gwema ukuzivocavoca ekupheleni kosuku - ukuvivinya umzimba kukhishwa u-adrenaline emzimbeni wakho okungahlala uphapheme ebusuku.

3. Ncipha ukucindezeleka nokukhathazeka.

   Ukucindezeleka nokukhathazeka yizo ezibangela ukulala ubusuku obuhle. Khumbula ukuthi ukukhathazeka ngeke kukusize, kodwa ukukhuluma ngezinkinga zakho kuzokwenza. Thola umngane noma ochwepheshe ongakulalela futhi akusize uma kunezinkinga empilweni yakho ezenza ukhathazeke noma uzizwe uphazamisekile.

4. Ngena esimweni.

   Uma usungula isimiso somsoco esihlala njalo, esithuthumayo, futhi esiduduzayo uzokwazi ukuphumula futhi uphumule ukuze ulale ngokukhululeka. Njengoba isikhathi sokulala sondela, zama amasiko ambalwa okuphuza njengokuphuza indebe ye-cafeine-free noma ubisi olushisayo, ufunda isahluko sencwadi enhle, uthatha ishafula elifudumele usebenzisa ijelisi elimnandi elimnandi, uhlaziye ihlombe, noma ubeke izinwele zakho kahle.

1. Ngena esimweni.

   Ngesikhathi se-trimester yesithathu, ulale ngakwesokunxele sakho ukuvumela ukuhamba kwegazi okungcono kakhulu emfubeni nasesibelethweni nasezinsweni zakho. Gwema ukulala phansi emhlane wakho isikhathi eside.

2. Gcina ukuqhuma kwesibindi.

   Ukuze uvimbele ukushaya kwenhliziyo, ungahlali kuze kuphele amahora angu-1-2 ngemva kokudla. Uma ukuqubuka kwenhliziyo kuyinkinga, hlala nekhanda lakho eliphakanyisiwe emilenzeni. Futhi, gwema okubabayo, okune-acidic (okufana nemikhiqizo ye-utamatisi), noma ukudla okuthosiwe njengoba kungase kube nzima izimpawu.

1. I-Nap phakathi nosuku.

   Uma ungatholi ngokuphumula okwanele ebusuku, thatha ukuze usize ukunciphisa ukukhathala . Thola indawo enokuthula, uphinde uphumule ngisho noma ngabe uhhafu wehora lesigamu.

2. Ukusekela umzimba wakho.

   Sebenzisa umcamelo womzimba wokukhulelwa okhethekile noma umcamelo ovamile ukusekela umzimba wakho. Ukuze uthole induduzo, zama ukulala ohlangothini lwakho ngomunye umcamelo ngaphansi kwebhande lakho nenye ngaphansi kwesisu sakho.

3. Buka ukudla kwakho.

   Ukuqeda ngokuphelele i-caffeine ne-alcohol ukuvimbela ukuleleka . Uma i-nausea yinkinga kuwe, zama ukudla ukudla okulindelekile okujwayelekile (njengabanqamuki) usuku lonke. Ukugcina isisu sakho sigcwele kancane kusisiza ukugcina isicanucanu esivumelwaneni. Yidla ukudla okulinganisela kahle. Akulona nje lokhu okubalulekile kuwe nempilo yengane yakho, kodwa ukuthola izakhi ezidingekayo kuzokusiza uhlale unomuzwa onelisekile futhi ungathandeki ekuhlaseleni okukhulu "ebusuku kokuhlaselwa" okungaholela ekwenzeni ukuphumula nokulala ukulala lapho ulala.

4. Thola usizo.

   Bona udokotela wakho iseluleko uma ukulala kuqhubeka. Manje kunanini ngaphambili kubalulekile ukuthola konke okudingayo!