Ukungalali Ekuqaleni Kokukhulelwa: Ukuqonda Izinselelo Zokulala

Ukukhulelwa kuletha izinguquko eziningi emzimbeni wakho, kanti enye yezikhathazayo kakhulu kungaba ukungakwazi ukulala kahle. Abesifazane abaningi babhekana nokungalali ekuqaleni kokukhulelwa, baze bahlale bephenduka embhedeni ngesikhathi bedinga ukuphumula kakhulu. Kulesi sihloko, sizokuchazela izinguquko kumkhuba wakho wokulala ngesikhathi ukhulelwe nokuthi kufanele uyeke nini ukulala ngomhlane ngesikhathi ukhulelwe.  

Kungani Ukungalali Ngesikhathi Sokukhulelwa Kujwayelekile?

Ukungalali ngesikhathi ukhulelwe kujwayeleke kakhulu kunalokho ongase ucabange. Kungaqala kusenesikhathi, kusukela kwikota yokuqala. Uma usudlule kahle izinyanga zokuqala ezintathu, ubusuku ongenalo ubuthongo bungakumangaza nganoma isiphi isikhathi. Ungazithola uvuke uhleli ngo-3 ekuseni, uzibuza ukuthi, ngingalalala kanjani ngesikhathi sokukhulelwa?

Awuwedwa kulo mzabalazo wokuqala wokukhulelwa nokungalali. Cishe bonke abesifazane abakhulelwe babika ukuphazamiseka kokulala. Izinga elithinta ngalo le miphazamiseko ukulala kwakho liqala ku-13% kwikota yokuqala bese lifinyelela ku-66% kweyesithathu [1]. Uma uzibuza ukuthi ukuqunjelwa uphawu lokukhulelwa yini, ukuqonda ukuthi izimpawu zokuqala ezifana nezinguquko ekugayeni zivele kanjani kungakusiza ukubona izinguquko ezincane ezenzeka emzimbeni wakho.

Kungani Ukungalali Kwenzeka Ekuqaleni Kokukhulelwa?

Izinto eziningana zenza kube nzima ukulala ngesikhathi sokukhulelwa.

1. Izinguquko zamahomoni
2. Ukuvakashela indlu yangasese kaningi
3. Isicanucanu noma isifo sasekuseni
4. Ukwesaba noma ukukhathazeka mayelana nokukhulelwa
5. Ukungakhululeki emzimbeni
6. Ukunyakaza kosana ezigabeni zokugcina
7. Isilungulela
8. Amakramps emilenzeni

Izindlela Zokulala Ngesikhathi Sokukhulelwa

Ngesikhathi ephethe isisu, owesifazane angazibuza, ngabe ngingalala ohlangothini lwami lwesokudla ngesikhathi ngikhulelwe, noma ukulala ngomhlane ngesikhathi ngikhulelwe kungcono?

Ukulala Ngomhlane: Umbuzo Omkhulu

Abesifazane abaningi abakhulelwe banombuzo othi, ingabe ungakwazi ukulala ngomhlane ngesikhathi ukhulelwe? Impendulo ayilula kanjalo. Ukulala ngomhlane ezinsukwini zokuqala zokukhulelwa kuvame ukubhekwa njengokuphephile. Kodwa-ke, njengoba usuphumelele ikota yokuqala, kunconywa ukugwema ukulala ngomhlane ngesikhathi ukhulelwe.

Ngakho-ke, kufanele uyeke nini ukulala ngomhlane ngesikhathi sokukhulelwa? Iningi labahlinzeki bezempilo liphakamisa ukuthi uyeke ekuqaleni kwekota yesibili noma cishe emasontweni angu-16-20. Lokhu kungenxa yokuthi ukulala ngomhlane ngesikhathi ukhulelwe kungafaka ingcindezi emthanjeni omkhulu wegazi obizwa nge-vena cava, okungenzeka wehlise ukugeleza kwegazi kuye kusana sakho [2].

Uma uzibuza ukuthi kufanele uyeke nini ukulala ulala ngomhlane ngesikhathi ukhulelwe, kungcono ukukhuluma nomhlinzeki wakho wezempilo. Angakwazi ukukunika izeluleko ezenzelwe wena kuye ngesimo sakho esithile.

Ukulala Ohlangothini: Isikhundla Esinconyiwe

Izikhundla zokulala ngesikhathi ukhulelwe zibalulekile, futhi ukulala ohlangothini kuvame ukunconywa. Kodwa yiluphi uhlangothi? Kungenzeka ukuthi uye wezwa ukuthi uhlangothi lwesobunxele yilona elingcono kakhulu lokulala ngesikhathi ukhulelwe, kodwa kuthiwani ngakwesokudla?

Ngingalala ohlangothini lwami lwesokudla ngesikhathi ngikhulelwe?— Yebo, ungakwenza. Ukulala ohlangothini lwesobunxele kuvame ukunconywa ngoba kungathuthukisa ukugeleza kwegazi ukuya enganeni, kodwa ukulala ohlangothini lwesokudla ngesikhathi ukhulelwe kuphephile futhi. Okubalulekile wukuthola isikhundla esikwenza ukhululeke futhi ungacindezeli umzimba wakho.

Indlela Yokulala Uma Ukhulelwe: Amathiphu Namasu

Ake sifike embuzweni omkhulu— ulala kanjani uma ukhulelwe? Nanka amacebiso azokusiza uthole ukuphumula okudingayo:

1. Sebenzisa amaphilo: Sekela umhlane wakho nesisu ngamaphilo.
2. Dala isimiso sokulala: Lokhu kungasiza ukutshela umzimba wakho ukuthi sekuyisikhathi sokulala. 
3. Gcina ikamelo lakho lokulala lipholile futhi limnyama.
4. Gwema ukubuka izikrini ngaphambi kokulala.
5. Zama ukuphumula- Yenza ukuphefumula okujulile noma ukuzindla ukuze uthuthukise ukulala kwakho.

Uma usaqhubeka nokulwela ukulala futhi uzibuza, umuntu ulala kanjani uma ekhulelwe, ungabaze ukhulume nodokotela wakho.

Ukulala Emini: Kuhle Noma Kubi?

Ungase uheheke ukuthi uligcwalise ubuthongo emini. Kodwa ngabe ukulala emini ngesikhathi sokukhulelwa kuhle noma kubi? Nakuba ukulala isikhashana kungavuselela umzimba, ukulala isikhathi eside emini kungase kwandise ukungalali ebusuku. Zama ukugcina ukulala kwakho kwesikhashana kufushane (imizuzu engu-20-30) futhi kube ekuqaleni kosuku [3].

Lapho Ukungalali Kuhlasela: Okufanele Ukwenze

Ngisho nangokulungiselela kahle, ungathola uzithola uvukile phakathi nobusuku ucabanga, Ulala kanjani uma ukhulelwe? Nawa amanye amacebiso ongazizama:

1. Vuka wenze umsebenzi othulile njengokufunda.
2. Dlani okuncane okukhanyayo uma indlala ikugcina uvukile.
3. Zama ukuzelula kancane.
4. Sebenzisa izinhlelo zokusebenza zokuphumula noma amapodcast aklanyelwe ukulala.

Khumbula, ngesikhathi sokukhulelwa ulala kanjani kungaba yinselele, kodwa kubalulekile ukuqhubeka uzama amasu ahlukahlukene.

Ukubaluleka Kokulala Ngesikhathi Sokukhulelwa

Ukuthola ubuthongo obanele ngesikhathi sokukhulelwa kubalulekile kokubili kuwena nasengane yakho. Ukuphumula okwanele kungasiza:

1. Wehlise ingcindezi nokuguquguquka kwemizwa
2. Uqinise amasosha omzimba
3. Uthuthukise impilo yakho yonke

Yingakho kubaluleke kangaka ukuthola izindlela zokuthi ukulalela/ukulala ngesikhathi ukhulelwe ezikusebenzela.

Nini Okufanele Ufunisise Usizo Lodokotela

Uma uhlale unzima ngokuthi ngingalala kanjani ngesikhathi ngikhulelwe, kungase kube yisikhathi sokukhuluma nodokotela wakho noma umhlinzeki wakho wezempilo. Bangakwazi ukukhipha noma yiziphi izinkinga ezingase zibe khona futhi baphakamise nezinye amasu noma izinsiza zokulala eziphephile.

Kufanele ngime nini ukulala ngisendaweni yokulala ngomhlane ngesikhathi sokukhulelwa?

Izifundo zithole ukuthi izindlela zokulala azinawo umphumela noma ingozi yokuba nezinkinga ngesikhathi sokukhulelwa kokuqala naphakathi nesikhathi sokukhulelwa [4]. However, you should always do as your doctor has told you throughout your pregnancy. It’s best to consult them for insomnia early pregnancy and also about wrong sleeping positions.

]. Nokho, kufanele uhlale wenza njengoba udokotela wakho ekutshele kukho kuyo yonke inqubo yokukhulelwa. Kungcono ukubonana naye mayelana ne-insomnia ekuqaleni kokukhulelwa futhi nangokulala ngendlela engeyiyo.

Njengoba ukukhulelwa kwakho kuqhubekela phambili, ungadinga ukulungisa amasu akho okulala. Uhlobo lohlangothi okufanele ulale kulo uma ukhulelwe luba lubalulekile kakhulu ezinyangeni zokugcina, lapho ukulala ohlangothini lwesobunxele kunconywa kakhulu kunezinye izikhundla.

Ungadinga futhi ukusebenzisa ubuhlakani ngezikhwama zemicamelo kanye nezikhundla zokulala. Ezinye izifazane zithola ukuthi amacushion okukhulelwa ayasiza ekusekeleni ukuma komzimba oshintshayo.

Ozakwenu Nokulala

Ungakhohlwa nangomlingani wakho kukho konke lokhu! Angaba nendima ebalulekile ekukusizeni uthole ukuphumula okudingayo. Uma uhlangabezana nokuphazamiseka, kuzothinta nokulala komlingani wakho. Ngakho babandakanye kulokhu. Cela ukusizwa kwabo lapho uya endlini yangasese phakathi nobusuku. Bavumele bakudalelwe indawo yokulala enokuthula ukuze ukwazi ukuthola amahora ambalwa okulala okungaphazamiseki. Ukusekela kwabo kungaletha umehluko omkhulu [5].

Okubalulekile ekugcineni

I-insomnia ekuqaleni kokukhulelwa ingakhungathekisa, kodwa ijwayelekile kakhulu kubomama abasazoba khona. Siyaqonda ukuthi ukukhulelwa ngakunye kwehluke komunye. Okusebenza kuwena kungase kungasebenzi komunye umuntu. Zibekele isikhathi, uzibekele ububele njengoba uzama ukuthola ukuthi ulala kanjani ngesikhathi sokukhulelwa.

Noma ngabe ukhathazeke ngokulala ulale ngomhlane ngesikhathi sokukhulelwa, uzama ukuthola indawo efanelekile yokulala ulale ohlangothini lwesokudla ngesikhathi sokukhulelwa, noma ufuna nje amathiphu ajwayelekile okuhlobene nokuthi ulale kanjani uma ukhulelwe, yazi ukuthi awuwedwa kulo hambo.

Ukukhulelwa yisikhathi sezinguquko nezinkinga ezithile ongazilindele. Izinkinga zokulala ziyingxenye nje yalokhu okuhlangenwe nakho. Ngokubekezela okuncane, ubuciko, nokwesekwa, ungathola izindlela zokuthola ukuphumula okudingayo.

Lala kahle, mama okhulelwe!

Imithombo yolwazi

1. Reichner CA. I-insomnia nokushoda kokulala ekukhulelweni. Obstet Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935047
2. Donna Freeborn PhD CNM FNP, Heather M Trevino BSN RNC, Irina Burd MD PhD. Izikhundla Zokulala Ngesikhathi Sokukhulelwa, URMC[Internet]. Available from- https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p01238 
3. Badon SE, Dietch JR, Simpson N, Lyell DJ, Manber R. Ukulala Amacici Emini Nokulala Ebusuku Kubakhulelwe Abanesifo se-insomnia. J Clin Sleep Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9892727/
4. Silver RM, Hunter S, Reddy UM, Facco F, Gibbins KJ, Grobman WA, Mercer BM, Haas DM, Simhan HN, Parry S, Wapner RJ, Louis J, Chung JM, Pien G, Schubert FP, Saade GR, Zee P, Redline S, Parker CB; Nulliparous Pregnancy Outcomes Study: Monitoring Mothers-to-Be (NuMoM2b) Study. Ukuhlola Ngaphambili Indawo Yokulala Kabamama Kuze Kube Amasonto angu-30 Okukhulelwa Kanye Nemiphumela Emibi Yokukhulelwa. Obstet Gynecol. https://pubmed.ncbi.nlm.nih.gov/31503146/
5. Cattarius BG, Schlarb AA. Indlela Ukulala Kwezithandani Okushintsha Ngayo Kusukela Ekukhulelweni Kuze Kube Izinyanga Ezintathu Ngemva Kokubeletha. Nat Sci Sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917313/