Ukulala kahle ebusuku kubalulekile kwabesifazane phakathi nomjikelezo wabo wanyanga zonke. Nawa amathiphu azokusiza ukuthi ulale kangcono phakathi nokuya esikhathini.

Okunye kokungakhululeki okuningi owesifazane angase abhekane nakho phakathi nomjikelezo wakhe wanyanga zonke ukuntuleka kokulala kwekhwalithi futhi lokhu kungenzeka ngenxa yezizathu ezihlukahlukene. Nakuba amajaqamba nokuqunjelwa kuyizimbangela ezaziwayo ezingase ziphazamise ukulala komuntu phakathi nezikhathi, ukushintshashintsha kwama-hormone emazingeni e-estrogen ne-progesterone kungaholela ebunzimeni bokulala, ukulala, noma ukulala okuphazamisayo. Abesifazane abaningi futhi bayazi ngokuvuza lapho belele futhi lokhu kungase kuphazamise nokulala kwabo. (Funda futhi: Izinto ezilula zansuku zonke ongazenza ukuze ulale kangcono futhi ujule)

"Ukuthola ubuthongo obumnandi ebusuku kubalulekile kwabesifazane, ikakhulukazi phakathi nomjikelezo wabo wokuya esikhathini lapho ngokuvamile bebhekana nokungakhululeki kanye nokushintshashintsha kwama-hormone. Ukuze uthuthukise izinga lokulala ngalesi sikhathi, umuntu kufanele alandele izinyathelo ezithile zokuqinisekisa ukuthi uphumule kahle. Khumbula ukuthi okuhlangenwe nakho kokuya esikhathini kwawo wonke umuntu kuhlukile, ngakho-ke kubalulekile ukulalela umzimba wakho futhi uvumelanise lawa macebiso ukuze ahambisane nezidingo zakho zokuya esikhathini uma ulala obunzima. kuhle ukufuna isiqondiso somuntu siqu kuchwepheshe wezokunakekelwa kwempilo," kusho uDkt M. Rajini, Umeluleki Omkhulu - Izifo Zabesifazane Nezifo Zabesifazane, Izibhedlela Ze-CARE, Banjara Hills, Hyderabad.

1. Beka kuqala ishejuli yokulala engashintshi
Ukugcina isimiso sokulala esivamile kusiza ekulawuleni iwashi langaphakathi lomzimba wakho. Zihlosele ukulala futhi uvuke ngesikhathi esifanayo usuku ngalunye, ngisho nangezimpelaviki, ukuze uthuthukise ikhwalithi yakho yonke yokulala.

2. Lungiselela indawo yakho yokulala
Dala indawo yokulala enethezekile nefanele. Qinisekisa ukuthi igumbi lakho lokulala lipholile, lithulile, futhi limnyama ngokusebenzisa amakhethini, ama-earplug, noma imishini enomsindo emhlophe ukuze uvimbele ukuphazamiseka kwangaphandle. Ukutshala imali kumatilasi osekelayo, imicamelo, nezinto zokulala ezithokomele nakho kungaba nomthelela ekulaleni okungcono.

3. Bopha amandla okwelapha ukushisa
Yehlisa izinhlungu zokuya esikhathini futhi uphumuze imisipha eqinile ngokusebenzisa ukwelapha ukushisa. Gcoba indawo yokushisisa noma ugeze ngamanzi afudumele ngaphambi kokulala ukuze usize ukudambisa ukungakhululeki futhi ukhuthaze ukuphumula, okungaholela ekulalelweni okuthuthukisiwe.

4. Yamukela izindlela zokuphumula
Ukuzibandakanya emikhubeni yokuphumula ngaphambi kokulala kungaba yinzuzo enkulu. Hlola izivivinyo zokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, noma ukuzindla ukuze unciphise ingcindezi, unciphise ukungakhululeki ngokomzimba, futhi uzilungiselele ngokwengqondo ukulala.

5. I-hydration iyisihluthulelo
Hlala ugcwele amanzi ngokwanele usuku lonke, kuhlanganise nangaphambi kokulala. Ukukhipha amanzi kungadambisa ukuqunjelwa futhi kunciphise ukungakhululeki phakathi nesikhathi sakho, okungase kuthuthukise ikhwalithi yokulala kwakho.

6. Khetha izingubo zokulala ezinethezekile
Khetha izingubo zokulala ezingalingani, eziphefumulayo ezenziwe ngezindwangu zemvelo njengokotini. Lokhu kunika amandla ukulawulwa okungcono kwezinga lokushisa kanye nokunethezeka okuphelele phakathi nobusuku.

UDkt Ritu Sethi, uMqondisi, i-Aura Specialty Clinic, iGurgaon kanye neSenior Consultant- Cloud Nine Hospital, uGurgaon wengeza amanye amathiphu ohlwini.

7. Khetha izingubo zokulala ezifanele
Phakathi nesikhathi sakho, izinga lokushisa lomzimba wakho lingase lishintshe, okuholela ekukhanyeni okushisayo noma ukujuluka ebusuku. Khetha izinto zokulala eziphefumulayo, ezisusa umswakama, njengokotini noma uqalo, ukuze usize ukulawula izinga lokushisa lomzimba wakho futhi uthuthukise ukunethezeka.

8. Lawula ubuhlungu nokungakhululeki
Izinhlungu zokuya esikhathini nokungakhululeki kungaphazamisa ukulala. Izidakamizwa ezidambisa izinhlungu ezingaphezu kwe-counter, njenge-ibuprofen, zingasiza ukunciphisa ubuhlungu obuhlobene nesikhathi ngaphambi kokulala. Uma ukuthola kunzima ukulala ngenxa yamajaqamba, zama ukusebenzisa i-pad yokushisisa noma ukugeza ngamanzi afudumele ukuze uphumuze imisipha futhi udambise izinhlungu.

9. Sebenzisa imikhiqizo efanele yokuya esikhathini
Ukuthola umkhiqizo ofanele wokuya esikhathini ngezidingo zakho kungaba nomthelela omkhulu kwikhwalithi yakho yokulala. Kungakhathaliseki ukuthi ukhetha amaphedi, ama-tampons, izinkomishi zokuya esikhathini, noma izingubo zangaphansi zokuya esikhathini, khetha imikhiqizo enikeza ukuvikeleka okuthembekile futhi ikugcine unethezekile ubusuku bonke. Cabangela ukusebenzisa amaphedi asebusuku noma ama-tampons amade adizayinelwe ukuguga okunwetshiwe ukuze uvimbele ukuvuza nokuqinisekisa ukulala okungaphazamiseki.