Ulala njani ngexa ukhulelwe: Iingcebiso ezili-10 zokulala kakuhle ebusuku

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Phakathi kohambo lokuhlambela, ukubetha kwentliziyo rhoqo, ukuqaqamba kwezihlunu ezahlukeneyo kwaye yonke loo nto ayinakulala-phambi kwakho okanye ngasemva, ukufumana ubuthongo obufanelekileyo ebusuku ngelixa ukhulelweyo unokuziva ngathi awunakwenzeka. Apha, iingcebiso ezilishumi ezikrelekrele ezinokunceda. Ulale kakuhle.

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1. Ngena kwindawo

Ngokutsho kwe Umbutho waseMelika wokukhulelwa , indawo yokulala engcono kumama kunye nosana ngexesha lokukhulelwa yi-SOS, aka ukulala ngecala. Icala lasekhohlo licala elicetyiswayo kuba oku kuya kwandisa inani lezondlo ezifikelela kwi-fetus kunye ne-placenta ngelixa unciphisa uxinzelelo kwisibindi sakho.

2. Zigcine kwimiqamelo

Nangona kunjalo imiqamelo emininzi ocinga ukuba uya kuyidinga, yiphindaphinde (uxolo amaqabane alalayo). Ukunciphisa uxinzelelo olusuka emqolo nasezinqeni, beka umqamelo phakathi kwemilenze yakho. Ukunqanda isitshisa, zama ukuphakamisa intloko nesifuba kancinci usebenzisa umqamelo oqinileyo ovumela inkxaso kunye nokuphakama, utshilo uMelissa Underwager, umama wabantwana ababini kunye nomlawuli Umqamelo weMpilo . Abanye oomama abaza kufunyanwa besebenzisa umqamelo womzimba opheleleyo banokunceda, ngelixa abanye bathanda umqamelo phantsi kwesisu sabo okanye ngaphantsi kweengalo. Uyayenza wena, mama.

3. Sela kancinci ngaphambi kokulala

Ukuba uvuka amaxesha amaninzi ngobusuku ukuze uchame, zama ukusika ulwelo kwiiyure ezimbalwa ngaphambi kokuba ubethe ingxowa ukuze ubone ukuba iyanceda. Hlala u-hydrated ngokusela amanzi rhoqo imini yonke (endaweni yokusela ibhotile yamanzi enkulu ngentsimbi ye-pm) kwaye unqumle i-caffeine (i-diuretic eyaziwayo).

4. Kuphephe ukutya okuneziqholo

Isitshisa ngo-2 ekuseni? Ngoko akukho mnandi. Ukugcina i-acid reflux bay, hlala kude nokutya okuneziqholo, tsiba i-snacking yasebusuku kwaye utye kancinci, izidlo eziqheleke ngakumbi imini yonke (endaweni yezintathu ezinkulu).

5. Hlamba

Nali icebiso onokulisebenzisa ngaphambi, ngexesha nasemva kokukhulelwa. Malunga nemizuzu engama-45 phambi kwexesha lakho lokulala, thatha ishawari eshushu (engashushu) okanye uhlambe. Oku kuya kwandisa ubushushu bomzimba wakho, kodwa njengoko ubushushu bomzimba wakho busihla oku kuya kukhuthaza i-melatonin (ihomoni ekhuthaza ukulala) ukuba ibangele ukozela, itsho ingcali yokulala kwabantwana. UJoanna Clark . Emva kweshawari okanye ibhafu, zinike ubuncinci imizuzu engama-20 yomoya phantsi kwexesha kwigumbi elinokukhanya koluzizi usenza into yokuphumla njengokufunda okanye ukucamngca. (Kwaye hayi, ukudlala i-Candy Crush kwifowuni yakho ayibali.)

ENXULUMENEYO: Iingcebiso ezili-12 zokulala ubusuku obungcono

6. Yehlisa ukutya kwakho

Siyazi, siyazi-sithe masisele kancinci ngaphambi kokulala. Kodwa ukuba ukubaleka rhoqo kwindlu yangasese akuyongxaki, zama ikomityi yobisi olufudumeleyo kunye nobusi obufakwe kwi-pasteurized kunye nesinamon, icebisa. UGqr. Suzanne Gilberg-Lenz , i-OB-GYN eCalifornia. I-Cinnamon iluncedo olukhulu lokwetyisa, kodwa ukuba ubisi lubangela isicaphucaphu, zama amanzi ashushu anengcambu yejinja (enye imifuno echasene nesicaphucaphu), ilamuni kunye nobusi obufakwe kwi-pasteurized endaweni yoko.

7. Lungisa indawo yakho

Yandisa amathuba okufumana ukulala okufanelekileyo ebusuku ngokudala indawo efanelekileyo yokulala. Beka ubushushu begumbi lakho lokulala libe kuma-69 ukuya kuma-73 degrees, vala izithunzi okanye iikhethini, nciphisa izibane, vula imiqamelo yakho kwaye ugqibezele nayiphi na 'imisebenzi' yomzuzu wokugqibela, ukuze konke okufuneka ukwenze kukukhasa ebhedini, ucebisa uClark. Akukho mfuneko yokukhupha ivacuum ngobusuku ngabunye kodwa ngokuqinisekileyo susa nayiphi na i-clutter (ubukhulu becala ukuze ungakhubeki kwinto ethile xa usendleleni eya kwigumbi lokuhlambela kamva).

8. Yenza umthambo

Ukuzivocavoca umzimba ngelixa ukhulelwe akuyi kugcina umama kunye nosana besempilweni, kodwa kunokukunceda ukuba ulale. Kuphephe nje ukwenza umthambo ngokuhlwa, kuba oku kunokukunika amandla angakumbi xa ufuna ukuqubha. Enye ibhonasi? Ngokutsho kophando kwi Ijenali yaseMelika yeZibeleko kunye neGynecology , ukwenza umthambo ngexesha lokukhulelwa kunokunceda umzimba wakho ulungiselele ukuzala kwaye uchache ngokukhawuleza emva kokubeleka.

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9. Khumbula, liphupha nje

Uvukwe ngumbilo obandayo ngenxa yephupha elibi eliyelelene nosana? Yimvakalelo eyoyikisayo kodwa eneneni eqhelekileyo. Enyanisweni, ngokutsho isifundo esinye saseKhanada , ama-59 ekhulwini amabhinqa akhulelweyo ayenamaphupha azaliswe luloyiko lokuba usana lwabo lusengozini. Ke ungakhathazeki-ayisiso isandulela esingaqhelekanga, liphupha nje elibi. Zibeke kwindawo ekhululekile kwaye ubuyele kulala.

10. Zolisa uluhlu lwakho lwezinto oza kuzenza

Ingqondo yakho inokuthi ihambe ngokugqithiseleyo, ucinga ngazo zonke izinto omele uzilungise ngaphambi kokuba umntwana eze. Kodwa ukulala ungalali ebusuku ukuze udlule kwizinto oza kuzenza (ekubonakala ngathi zikhula ngokukhawuleza kunesisu sakho) akukwenzeli naluphi na uncedo. Yenza uluhlu (emini), jongana nobuninzi balo njengoko unakho nganye nganye, yabela into ongakwaziyo ukufikelela kuyo kwaye ukhumbule ukuzihambela ngokulula.

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Ndithumele Nge-Imeyile Veza Kwindawo