Kukho i-dos eninzi kwaye ayifuni ukukhulelwa . Ngamanye amaxesha uluhlu luqala ukuziva lupheli. Inyaniso kukuba, kukho ezinye izinto ezinobungozi ngokwenene kunye nabanye abangenalo ngokwenene. Kukho nezinto onokuyenza into ethile, kunye nabanye ongenakukwazi. Iindaba ezilungileyo kukuba indawo olala kuyo yinto ongayilawula.
Kutheni Ukubuyela Kwangaphambili Ukulala Kungabangela Ingxaki
Ngexesha lokukhulelwa, uya kudla uva ukuba ukulala emhlane wakho kukubi. Isizathu sichaphazelekayo sakho. Xa ulala emva kwakho emva kwenyanga yesine yokukhulelwa, ubunzima besisu sakho esikhulelwe singanciphisa ukuhamba kwegazi kwi-vena cava, isisu esithwala igazi ukusuka kwicala eliphantsi lomzimba wakho entliziyweni. Ukuba oko kwakuza kwenzeka, kukho umngcipheko wokunciphisa ukuhamba kwegazi kwisibeleko sakho kwaye, ngoko, kwintsana yakho.
Ubuthongo bokulala buhle kakhulu
I-vena cava iqhubela phambili kwi-right of your spine, yingakho unokuva ukuba ukulala ngakwesobunxele bakho yindlela ekhethekileyo yokukhulelwa. Isitshixo akuyi kulala ekhompini lakho; kwicala lihlala lihle. Ukuba kwenzeka ukuba ukhethe uhlangothi olufanelekileyo, akuyona into enkulu. Uninzi lwabantu abakhulelweyo bavusa ukunyuka ukusuka kwicala ukuya ecaleni kwelo busuku.
Ngoko kwenzeka ntoni xa uvuka phakathi kobusuku kwaye usemva kwakho?
Musa ukuxinezeleka kuyo. Vele ujikelele kwicala lakho okanye uphakamise umzimba wakho ngomlotha ukuguqula enye indlela okanye enye.
Zama Ukusebenzisa i-Pillow
Ukusebenzisa imilenze ephakathi kwemilenze yakho xa ulala ungakwazi ukukhululeka kwaye uncede ukukhusela intlungu emva kokuba ulele kwi-strain ebekwe kumqolo wakho. Inokukunceda ukuba ukhumbule ukuba ungagqithanga emva kwakho, nangona ulele.
Ungasebenzisa umlotha emva komva wakho njengesikhumbuzo ukuba ungagqithwanga; Ukuba uvakalelwa ebusuku, uyayeka ukumisa, nokuba ulala ngokulala.
Naliphi na umlambo oya kusebenza, kodwa kukho imithwalo ekhethekileyo eyenziwe kwabasetyhini abakhulelweyo. Baya kufika ngeendlela ezahlukeneyo kunye nobukhulu. Khetha okukusebenzelayo, nangona oko kungumlenze oqhelekileyo. Inxalenye emnandi kukuba inkxaso eyongezelelweyo emva kwakho ingancedisa ukubonelela ngenkxaso yakho emva nasemacaleni.
Xa ekungathandabuzeki, Xoxa kwiNgcali
Ukuba ukhathazeke kakhulu ngesimo sakho sokulala, xela ugqirha okanye umbelethisi. Unokukunceda uqonde oko kuqhubekayo kunye nendlela yokulinganisa umngcipheko okanye ongengomngcipheko wengane yakho. Musa ukulala ngaphezulu kwesi sikhundla kunokuba kufuneka ulahlekelwe.
Xa Unesifo
Abaninzi abafazi abakhulelweyo sele behlelwa yintlungu. Ngokuqinisekileyo, ukulala ukulala kunokudlala indima ekusebenzeni kakuhle okanye ungalali. Kukho iindlela ezininzi ezahlukahlukeneyo zokujongana nokusileleka okungasetyenziswanga kungakhathaliseki ukuba ubusuku bakho bulalaphi, kubandakanya ukutya ukutya, ukufunda incwadi, ukuhlamba okufudumele kunye nokuqinisekisa ukuba ulala xa uziva ulele.
> Umthombo:
> Ikholeji yase-American College of Obstetricians and Gynecologists. Ubuhlungu Bokubuya ngexesha lokukhulelwa. Epapashwe ngoJanuwari 2016.