Abanye oogqirha baye bafikelela kwisigqibo sokuba ukulala ngenye yeempawu zokukhulelwa. Ngoko ke, kubasetyhini abasenabantwana, umntu udla ukuva iingcebiso: "Vuka xa unethuba!".
Okokuqala, kufuneka uziqonde ukuba ukulala usisigqirha esibonakalayo ekukhulelweni, ngenxa yeenkqubo kwi-body body of mother's body. Ngokuqhelekileyo, ukuphazamiseka kokulala kuqale kwabafazi abakhulelweyo kwi-trimester yokuqala. Kwizigaba zokuqala zokukhulelwa, ukubonakaliswa kokungazinzi kudibene neenguqu ze-hormones kumzimba. Umzekelo, ngokunyuselwa kwinqanaba leprogesterone. Ngaloo ndlela, ngeveki yokukhulelwa, izizathu zokuphazamiseka kokulala ziyakhula. Ukungazinzi kwiveki yama-38 yokukhulelwa kubangelwa kukuba yonke imzamo idinga umzamo omkhulu. Kwinqanaba elingaphantsi kwesisu esisenomvandeni, kunye nokunciphisa umlomo wesibeleko. Akunakulula ukufumana indawo ekhululekile yokulala, kuba isisu sele sikhulu ngokwaneleyo. Ngezizathu ezifanayo, ibhinqa lingahle litshathwe ngokungazinzi kwiveki yama-39 yokukhulelwa. Kwaye kwaze kube sekuzalweni.
Izimbangela zokulala ngendlala azikwazi nje ukuphilisa umzimba, kodwa zengqondo.
Phakathi kwezizathu zesimo sokungazinzi ngexesha lokukhulelwa ziquka:
- intlungu kwi-back back and back;
- Umnqweno wokuvuthwa uhamba rhoqo, kuba akukho ndawo ekhoyo eseleyo ngenxa yokunyuka kwesibindi;
- ukuguqulwa komntwana;
- ukuguquka;
- zixhala;
- ukuphefumula okufutshane.
Izizathu zengqondo zokulala, ezibonakaliswe ngexesha lokukhulelwa, zibangelwa:
- ukukhathala okungapheliyo;
- iindlobongela;
- uxinezeleko (uxinzelelo).
Ngayinye yezi zinto kubangele ukuba umfazi angalali. Phakathi kwezinye izinto, zinokudibaniswa. Kukho amacebiso amaninzi njani ukulwa nokungazinzi xa ukhulelwe. Kodwa ungazami ukuzalisekisa bonke. Uya kufuneka ukhethe ezimbalwa ezifanelekileyo kwimeko yakho.
Ukuba usetyenziselwe ubuthongo obuqinileyo obude kunye nexesha elide, ngoko kwiindawo zokuqala zokukhulelwa ukubonakala kokulala kwabantu kungabangeli nje ukuphazamiseka ngokomzimba, kodwa kunokuchaphazela nomoya wakho ngexesha lomhla. Ngako oko, umzabalazo wokulala oqhelekileyo uqala kusasa kwaye ungakhohlwa ukuba umgangatho kunye nobude bokulala buxhomekeka ngakumbi kwizinto zakho zemihla ngemihla.
Zama ukuphepha ukuxhatshazwa. Ukukhathala okuqokelela phezu kwemini, ngamanye amaxesha kukhokelela ekubeni kungelula ukuphumla. Ukuba imbangela yokungabi nakwixesha lokukhulelwa ngethuba lokukhulelwa, zixelele ngabo, umzekelo, indoda okanye umama. Kukholelwa ukuba le ngxoxo ingaba yinto esebenzayo ekunceda ukulwa nokuloyika kwamaphupha okukuthukumeza.
Ebudeni bemihla abahambi rhoqo kwigumbi lokulala. Uhlobo lwebhedlele olukhumbula ukusilala lunokunceda ukwandisa ukwesaba kwakho. Kwaye kunokwenzeka ukuba akuyi kuba lula ukulala ngokuhlwa. Ukuba urhulumente wakho uquka ubuthongo bemini, ke kungcono ukuyeka le mkhuba ngeentsuku ezimbalwa. Okanye unciphise ixesha elithathayo ukulala.
Kukho imimiselo yemisebenzi ehambelana nokuthiwa ukulala ubuthongo:
- ngaphambi kokuba ulale, kungcono ukuba ungadli ukutya okunzima;
- Gwema iimeko ezixinzeleleyo, kwakunye nokuxinzezeleka kwengqondo;
- ngaphambi kokuba ulale, uthathe ibhafu elifudumeleyo (isanti);
- ukusela kancinci ngokuhlwa;
- ngaphambi kokulala, ungasiphuza indebe yobisi (ukufudumala), okanye itiye ye-herbal (kuphela nje ingayithandi);
- ukuba ufuna ngokwenene ukuluma, wenze isandwich yentsimbi, njengokwenyama yale ntaka iqukethe i-tryptophan, eneempembelelo;
- ukubetha kunokunceda i-lotion, efuna ukusasaza isikhumba sesisu;
- Kwakhona kwenzeka ukuba isondo singasetyenziselwa njengelinye lala mabhinqa.
Kwaye, ewe, ekulweni nokulabalalisa ngexesha lokukhulelwa, kungcono ukungasebenzisi izidakamizwa njengeepilisi zokulala.