Uma sibuza abantu ukuthi bathanda ukulala kanjani, cishe sizothola impendulo ethe ukuhluka kumuntu ngamunye. Abanye bathanda ukulala ngecele, bagone umcamelo, kanti abanye bathanda ukuhlala befulathele ubusuku bonke. Futhi ungase wazi umuntu noma ababili abathanda ukulala ngezisu zabo.
Sonke sinesimo sethu esithandayo, futhi ngokuphambene nenkolelo evamile, ayikho indlela "ephelele" yokulala. Uma sekushiwo, kunezikhundla ezingcono nezimbi kakhulu zokuphumula okuphelele. Futhi ngeshwa kwabalele esiswini, lesi sikhundla kufanele sibe yisinqumo sokugcina. Kodwa kungani ukulala ngesisu kubi kangaka?
Nakuba lesi simo singanciphisa ukuhona kanye ne-apnea yokulala, siphinde sikukhokhise emhlane nasentanyeni. Lokho kungaholela ekubeni ungalali kahle futhi ungakhululeki usuku lonke. Endabeni yabesifazane abakhulelwe, ukunakekelwa okukhethekile kufanele kuthathwe ngendawo yokulala ukuze kungabangela izinkinga. Umqondo nje wokulala ngesisu uyahlekisa ngasekupheleni kokukhulelwa, kodwa kufanele futhi ugwenywe kusukela ekuqaleni. Leso sisindo esengeziwe esizungeze isisu sizokwandisa ukudonsa komgogodla. Ngaphezu kwalokho, ingane izoba nesikhala esiningi uma ingaphoqelekile ukuba ingene phakathi kwekholomu kanye nomatilasi.
Izingozi zokulala ngesisu
Kunezinkinga eziningi zemisipha ezibonakala kubantu abakhetha ukuphumula esiswini. Abantu abaningi abalala ngesisu bazwa uhlobo oluthile lobuhlungu. Kungakhathaliseki ukuthi kusentanyeni yakho, emhlane, noma emalungeni, lobu buhlungu bungathinta ukuthi mangaki amahora olalayo. Ubuhlungu obuningi busho ukuthi maningi amathuba okuthi sivuke ebusuku futhi sizizwe siphumule kancane ekuseni.
Okulandelayo sizothola imiphumela eyinhloko yalesi simo, nokuthi kungase kuthinte ukuphumula kwansuku zonke.
intamo ubunzima
Ukulala ngesisu kungenzeka ukuthi kuyindawo yokulala embi kakhulu, ngokusho kochwepheshe abaningana. Futhi lokho kungenxa yokuthi ngokuvamile kubangela ubuhlungu obuncane noma obuningi, ikakhulukazi entanyeni. Lokhu kumisa kubeka ingcindezi emhlane nasemgogodleni. Lokhu kungenxa yokuthi isisindo esiningi siphakathi nomzimba. Lokhu kwenza kube nzima ukugcina isimo somgogodla esingathathi hlangothi ngenkathi silele.
Ukucindezeleka emgogodleni kwandisa ukucindezeleka kwezinye izingxenye zomzimba. Futhi, njengoba ikholomu yomgogodla iwumzila wezinzwa, i ukucindezeleka komgogodla kungabangela ubuhlungu cishe kunoma iyiphi ingxenye yomzimba. Singaphinde sibe nokuluma nokuba ndikindiki, njengokungathi kunezingxenye “ezilele”.
Imvamisa, lapho abantu belala ngezisu, intamo iphakama kakhulu. Futhi, iyosontelwa ohlangothini olulodwa ubusuku bonke. Ngenxa yalokho, abaningi baba nobuhlungu bentamo ekuseni ngemva kokulala ngezisu.
Ubuhlungu beLumbar
Ubuhlungu obuphansi emuva bungenye inkinga evamile phakathi kwabalele esiswini. Ukulala ngesisu kwelula intamo nomgogodla, kubeka ukucindezeleka okwengeziwe emalungeni akho omgogodla kanye nomhlane ophansi. Futhi uma ulala ngesisu, kuyinselele ukugcina umgogodla wakho uqondaniswe kahle.
Nakuba lokhu kungase kungabangeli ubuhlungu noma ingcindezi ngemva kobusuku obubodwa noma obubili, ukulala ngesisu njalo kungase kubangele ukungakhululeki noma ubuhlungu besikhathi eside. Futhi ukucindezela amalunga azwelayo emhlane wakho nakho kungaphazamisa ukuhamba, kwenze kube nzima ukuhlala ngokuma okuhle noma ukwenza imisebenzi yansuku zonke.
kusenza sinyakaze
Abantu abalala ngezisu ngokuvamile yibona abahamba kakhulu ebusuku. Ukulala ngesisu kucindezela intamo namalunga angemuva. Futhi kungenza izingalo zibe ndikindiki, kucatshangelwa ukuthi zivame ukuhlala ngaphansi kwesisindo somzimba.
Ngenxa yokungakhululeki okungabangelwa yilesi simo, abalele esiswini bavame ukunyakaza noma ukujikijela kaningi ubusuku bonke, okuholela ekuphazamisekeni kokulala. Futhi ukuntuleka kokulala kwekhwalithi kuxhunyaniswa nazo zonke izinhlobo zemiphumela emibi yezempilo, kuhlanganise nokukhuluphala ngokweqile nokuba nomfutho wegazi ophakeme.
yenza i-acid reflux ibe yimbi kakhulu
Noma iyiphi indawo yokulala eyisicaba ingenza izimpawu ze-acid reflux zibe zimbi nakakhulu, futhi lokho kuhlanganisa nokulala ngesisu sakho. Uma simile noma sihlezi, amandla adonsela phansi asiza ukuvimbela i-asidi yesisu ukuthi ingakhuphukeli emphinjeni. Kodwa lapho silele embhedeni, amandla adonsela phansi awekho ukuze asisize, okwenza kube lula nge-asidi ukuvuka futhi iphazamise ubuthongo.
Futhi, ngisho noma singenazo izinkinga ze-acid reflux, ukulala ngesisu unesisu esigcwele nakho kungabangela izinkinga zokugaya ukudla. Isikhundla esingcono kakhulu ukulala ngakwesobunxele, ngendlela ye-fetus, ukuvumela umgodi wesisu ukuthi ungacindezelwa.
Izingozi ekukhulelweni
Phakathi ne-trimester yokuqala yokukhulelwa, kungenzeka ukuqhubeka nokulala ngokunethezeka endaweni yethu evamile yokulala. Nokho, njengoba isisu sikhula, ukulala ngesisu kungase kungakhululeki. Lokhu kuphatheka kabi kungase kuphazamise ukulala. Ngokuhamba kwesikhathi, ukungalali kahle kwekhwalithi kungabangela ukuqwasha. Futhi ukungalali ngesikhathi sokukhulelwa kungandisa ingozi yokusikwa ngaphambi kwesikhathi, umshikashika omude nobuhlungu kakhulu, nokucindezeleka kwangemva kokubeletha.
Esikhundleni sokulala ngesisu, odokotela batusa ukuthi abesifazane abakhulelwe balale ngakwesobunxele. Lesi simo sigcina umfutho esibindini nasemithanjeni ethwala igazi lisuka emilenzeni liyise enhliziyweni. Iphinde ithuthukise ukugeleza kwegazi ku-fetus, isibeletho, nezinso. Ukusetshenziswa kwe-a umcamelo wokukhulelwa ukusekela isisu kanye ne-cushion imilenze kungenza ukulala ohlangothini lwakho kukhululeke kakhudlwana.
Okunye ukuma namathiphu
Ayikho indawo yokulala ephelele. Kodwa ukulala ngesisu kubi kakhulu. Kubangela ukungakhululeki kakhulu ngesikhathi nangemuva kokulala futhi kungabangela izinkinga zokuhamba kwamalunga esikhathini esizayo. Nakuba bengebaningi abantu abalele babhekane ubusuku bonke, iyindawo yokulala engcono kakhulu. Kungaba yinkinga kancane kubantu abaneziqephu zokuhona, njengoba lesi simo singenza ukuphefumula kube nzima (abahona balale kahle kakhulu ngohlangothi lwabo). Kodwa ngokuqinisekile ingcono kakhulu kumalunga nokuqondanisa.
Ngeshwa, ukuziqeqeshela ukulala endaweni entsha akulula kangako. Uchwepheshe angasisiza senze uhlelo lomuntu siqu lokuthuthukisa ukuma nesimo sokulala. Kodwa amaqhinga amaningi awavamisile ukusiza kakhulu. Njengoba sekushiwo, kukhona amathiphu angasiza ukwenza ukulala ngesisu sakho kukhululeke.
- lahla umcamelo. Kunconywa ukuthi ulale nomcamelo okhanyayo kakhulu ngaphansi kwekhanda noma ungabikho nhlobo. Lokhu kubuyisela ikhanda emgqeni nomgogodla, kukhulula enye ingcindezi entanyeni nasemhlane.
- Iphakamisa i-pelvis. Ukubeka umcamelo omncane ngaphansi kwe-pelvis yakho kungenye iseluleko esingangeza ukunethezeka okuthile. Lokhu kungasiza ukulungisa i-back back arched ngokweqile, ukuqondisa i-lumbar spine ne-mid and upper back.
- ukwelula ekuseni. Imizuzu embalwa yokwelula izosiza ukubuyisela umzimba ekuvumelaneni futhi iqinise ngobumnene imisipha esekelayo. Kumelwe siqinisekise ukufudumala ngokunyakaza okuncane ngaphambi kokunweba, futhi sikwenze kube bushelelezi.
- Faka imali kumatilasi oqina. Umatilasi ongcono kakhulu wabalele esiswini yilowo oqinile, onenani elifanele lokukhulula amaphuzu amakhulu okucindezela. Lona ngokujwayelekile umatilasi onokulinganisa kokuqina kokumaphakathi kuya kokuqina, kuye ngesisindo somzimba kanye nokuthandwa nguwe. Abantu abalula bangase bakhethe umatilasi osekupheleni kwalolo hlu, kuyilapho abantu abasindayo bevame ukulala kangcono kumatilasi oqina.