Abanye odokotela baye bafinyelela esiphethweni sokuthi ukulala ngenye yezimpawu zokukhulelwa. Ngakho-ke, kusukela kwabesifazane abenezingane kakade, ngokuvamile uzwa iseluleko: "Vuka ngenkathi unethuba!".
Okokuqala, udinga ukuziqonda ukuthi ukulala ngukuzibonakalisa uphawu lokukhulelwa, ngenxa yezinqubo emzimbeni womama ozayo. Ngokuvamile, ukuphazamiseka kokulala kuqala kwabesifazane abakhulelwe ku-trimester yokuqala. Ezimweni ezinjalo zokuqala zokukhulelwa, ukubonakaliswa kokuleleka kuhlotshaniswa nezinguquko ze-hormone emzimbeni. Isibonelo, ngokwanda kwezinga le-progesterone. Futhi, ngesonto ngalinye lokukhulelwa, izimbangela zokuphazamiseka kokulala ziyakhula. Ukuqwashisa ngesonto lama-38 lokukhulelwa kungenxa yokuthi yonke imizamo idinga umzamo omkhulu. Ezingxenyeni ezingezansi zesisu kukhona umuzwa wokuhlupheka, futhi nokunciphisa umlomo wesibeletho. Akulula ukuthola indawo ekhululekile yokulala, ngoba isisu sesibe sikhulu ngokwanele. Ngezizathu ezifanayo, owesifazane angase ahlupheke ekulaleni ngesonto lama-39 lokukhulelwa. Futhi njalo kuze kube sekuzalweni.
Izimbangela zokuqwashisa angeke zibe yimizimba kuphela, kodwa futhi zengqondo.
Phakathi kwezimbangela zesimo sokulala ngesikhatsi sokukhulelwa kufaka:
- ubuhlungu engemuva nangemuva;
- isifiso sokukhuphuka siba njalo, ngoba ayikho igumbi eliningi elisele ngesibindi ngenxa yokwanda kwesibeletho;
- ukuguqulwa kwe-fetus;
- i-heartburn;
- ukuxubha;
- ukuphefumula.
Izimbangela zengqondo zokulala, ezibonakala ngesikhathi sokukhulelwa, zibangelwa:
- ukukhathala okungapheli;
- i-nightmares;
- ukucindezeleka kokukhathazeka (ukucindezeleka).
Ngayinye yalezi zimbangela ingenza owesifazane alahlekelwe ukulala. Phakathi kwezinye izinto, zingabuye zihlangane. Kukhona amathiphu amaningi angakwenza kanjani ukulwa nokuleleka ngesikhathi ukhulelwe. Kodwa ungazami ukuzigcwalisa zonke. Kuzodingeka ukhethe ezimbalwa ezihambisana necala lakho.
Uma ujwayele ukulala ubusuku obuqinile futhi obude, khona-ke ezinyathelweni zokuqala zokukhulelwa ukubonakala kokuqwashisa ngeke kubangele ukukhathazeka ngokomzimba, kodwa futhi kuyathinta isimo sakho sengqondo phakathi nosuku. Ngakho-ke, umzabalazo wokulala ovamile uqala ekuseni futhi ungakhohlwa ukuthi ikhwalithi nobude bokulala buxhomeke kakhulu ekusebenzeni kwakho kwansuku zonke.
Zama ukugwema ukukhululeka. Ukukhathala okugcwala ngaphezu kwelanga, ngezinye izikhathi kuholela eqinisweni lokuthi akulula kakhulu ukuphumula. Uma imbangela yokungalali ngesikhathi sokukhulelwa kuyizinsizi, ngitshele, isibonelo, indoda noma umama. Kukholelwa ukuthi ingxoxo enjalo ingaba ithuluzi eliphumelelayo elisiza ukulwa nokwesaba amaphupho akuhluphayo.
Emini awuhambi kaningi ekamelweni. Uhlobo lombhede olukhumbula ukuleleka lungasiza ukwandisa ukwesaba kwakho. Futhi kungenzeka ukuthi ngeke kube lula ukulala kusihlwa. Uma umbuso wakho uhlanganisa ubuthongo bokusukuma, kungcono ukuyeka lo mkhuba izinsuku ezimbalwa. Noma ukunciphisa isikhathi esithatha ukulala.
Kunemisebenzi eminingi ehlobene nalokho okubizwa ngokuthi ukulala ubuthongo:
- ngaphambi kokuba ulale, kungcono ungadli ukudla okunzima;
- Gwema izimo ezicindezelayo, kanye nokucindezeleka ngokomzwelo;
- ngaphambi kokulala, thatha ibhubha elifudumele (eshaweni);
- uphuze kancane kusihlwa;
- ngaphambi kokulala ungakwazi ukuphuza indebe yobisi (efudumele), noma itiye le-herbal (kuphela hhayi i-toning);
- uma ufuna ngempela ukulunywa, bese wenza isangweji le-turkey, njengenyama yale nyoni iqukethe i-tryptophan, ene-calming effect;
- Ukubheka kungasiza lotion, okudinga ukusabalalisa isikhumba esiswini;
- Kubuye kwenzeke ukuthi ubulili bungasetshenziswa njengomuthi womunye wabesifazane.
Futhi-ke, empini yokulwa nokulala nokushona ngesikhathi sokukhulelwa, kungcono ukungasebenzisi izidakamizwa njengamaphilisi okulala.