Izinguquko Nokuphazanyiswa Kokulala Kuphuthunyiswa Ngokuqala, Okwesibini, no-Third Trimester
Kungakhathaliseki ukuthi ungowokuqala, wesibili, noma u-trimester wakho wesithathu, noma ekuqaleni kokusebenza, ukukhulelwa kungaba nemiphumela emibi ekutheni uyakwazi ukulala. Izinguquko ze-hormone zingashintsha uhlobo lokulala kowesifazane okhulelwe. Ukucindezeleka kokulala okungahambi kahle kungase kube nzima, futhi okusha kungabonakala ngesigaba ngasinye sokukhulelwa, ukwethula izinselelo ezintsha. Buyekeza indlela ongalala ngayo ekukhupheni, kubandakanya indima yamahomoni, izixazululo ezikhona zokulala nezinkinga, kanye nezikhundla ezingcono kakhulu zokunciphisa ubuhlungu kanye nokuqwashisa emuva.
Imiphumela Yokukhulelwa Kulele
Imiphumela emibi yokukhulelwa ebuthongweni ayikwazi ukugxila: izinguquko zenzeka ngekhwalithi, ubuningi, kanye nendlela yokulala. Kulabo abanenkinga yokulala engaphansi, lezi zimo zingaba zimbi nakakhulu. Ngaphezu kwalokho, kunezinkinga eziningi zokulala eziqala kuqala ekuphileni ngesikhathi sokukhulelwa. Nakuba lezi zindaba zingase ziqale ngokushesha emva kokukhulelwe, zivame ukukhuphuka emvamisa kanye nobude njengoba ukukhulelwa kuqhubeka. Cishe bonke abesifazane bayaqaphela ukuvuswa kokuphumula ebusuku, ikakhulukazi ngesikhathi sesithathu. Kungase kube ukukhathazeka ngokomzimba, ukulungiswa kwengqondo, nezinguquko ze-hormone-konke okungathinta ukulala futhi kubangele ubuthongo obuningi obusuku nosuku nokukhathala.
AmaHormone Aguqulela Kanjani Ukulala
Njengoba noma yikuphi owesifazane okhulelwe angafakazela, kunezinguquko ezimangalisayo ze-hormonal ezihambisana nokukhulelwa. Lezi zinguquko zithinta izici eziningi zomzimba nobuchopho, kufaka phakathi isimo sengqondo, ukubukeka komzimba, kanye nokusetshenziswa komzimba.
I-hormone iyashintsha futhi ithinta iphethini lokulala, noma izakhiwo zokulala .
I-progesterone ivuselela imisipha ebushelelekile futhi ingabangela ukuvuthwa okuvamile, ukushaya isisu nokuxubana komzimba-konke okungahle kuphazamise ukulala. Ibuye iyancipha ebusuku, futhi iyanciphisa ukulala kwe-eye ngokushesha (REM) ukulala, isimo sokulala esivezwe ngephupho elizwakalayo.
Ngaphezu kwalokho, kunciphisa isikhathi esithathayo ukulala.
Elinye i-hormone ebalulekile ekukhulelwe, i- estrogen ingathinta nokulala uma yenza izitsha zegazi zikhudlwana ngokusebenzisa inqubo ebizwa nge-vasodilation. Lokhu kungabangela ukuvuvukala noma i-edema ezinyaweni nasemilenzeni, futhi kungase kwandise ukuhlanganiswa kwempumu futhi kuphazamise ukuphefumula ngesikhathi sokulala. Ngaphezu kwalokho, njenge-progesterone, i-estrogen inganciphisa inani lokulala kwe-REM.
Amanye ama-hormone angashintsha ngesikhathi sokukhulelwa, nemiphumela ehlukahlukene. Ucwaningo luye lwabonisa ukuthi amazinga e- melatonin aphezulu ngesikhathi sokukhulelwa, futhi amazinga amaningi e- prolactin emzimbeni angabangela ukulala kwe-wave kancane . Phakathi nobusuku, amazinga aphezulu we-oxytocin angabangela ukuphazamiseka okuphazamisa ukulala. Lokhu kwanda kwe-oxytocin kungase kuholele nasezindaweni eziphakeme zokusebenza nokudiliva ebusuku.
Ucwaningo lubonisa izinguquko zokulala emaphethini ekukhulelwa
Amaphethini okulala ashintsha kakhulu ngesikhathi sokukhulelwa. Izifundo nge- polysomnography zibonise ukuthi izici zobuthongo zishintsha kanjani. Enye yezingqikithi ezijwayelekile ukuthi isikhathi esasichithele lapho elele embhedeni, noma ukulala kahle , kancane kancane sinciphisa. Lokhu kubangelwa inani elikhuphukile lokuvuswa phakathi nobusuku.
- I-Trimester yokuqala (Amasonto okuqala angu-12) : Ngeke ngesonto 10 lokukhulelwa, isikhathi sokulala sonke siyakhula ngokulala isikhathi eside ebusuku kanye naps njalo. Ukulala kuphumelela kakhulu ngokuvuswa okuvamile, kanti inani lokulala okujulile noma elincane linciphisa. Abesifazane abaningi bakhononda izinga eliphezulu lokulala.
- I-Trimester yesibili (Amaviki 13 kuya ku-28) : Ukulala kufinyelela ekuthuthukiseni ukusebenza kahle kokulala futhi isikhathi esincane esichitha siphapheme ngemva kokulala ebusuku. Ekupheleni kwe-trimester yesibili, noma kunjalo, inani lokuvuswa phakathi nobusuku landa.
- I-Trimestre yesithathu (Amaviki 29 kuya ku-term) : Abesifazane ekupheleni kokuqala kokukhulelwa bahlangabezana nokuvuswa okungaphezulu kokuhlwa futhi basebenzisa isikhathi esengeziwe baphapheme ebusuku. Bese balala kaningi emini, ngakho-ke ukulala kahle kunciphisa futhi. Ngaphezu kwalokho, ukulala kukhanya kakhulu ngokulala kwesigaba 1 noma 2 sokulala .
Izinkinga Zokulala Ezenzekayo Ekukhulelweni
Yiziphi izinkinga zokulala ezenzeka ngesikhathi sokukhulelwa? Ngaphandle kokushintshwa kwamaphethini okulala nokulala njengoba kuchazwe ngenhla, kungase kube nezimpawu ezibalulekile nokuphazamiseka kokulala okungase kubonakale ekukhulelweni. Abesifazane abanesifo esibuhlungu sokulala njengokufana ne- apnea yokulala noma imilenze yesifo esingenakuphumula bangase bathole ukuthi kuqhubeka nokukhulelwa. Ngaphezu kwalokho, abanye besifazane bazohlushwa isifo sokulala okokuqala empilweni yabo ngesikhathi sokukhulelwa. Lezi zinkinga zingadilizwa yi-trimester bese ziqeda imiphumela yomsebenzi nokudiliva:
I-Trimester yokuqala
I-trimester yokuqala yokukhulelwa ingabangela ukukhathala nokulala ngokweqile kwansuku zonke . Ucwaningo lubonise ukuthi abesifazane abancane noma abanamazinga aphansi ensimbi ngaphambi kokukhulelwa baye bakhula ukhathala. Kuze kube ngu-37.5% wabesifazane abakhulelwe emavikini ayisithupha kuya kwangu-7 bakhononda ngokulala. Lokhu kucatshangelwa ukuthi kuhlobene namazinga okwanda kwe-hormone progesterone, nokuhlukaniswa okubangelwa ukulala. Izinguquko ezihlukahlukene zomzimba kanye nezimpawu zingase zinciphise ubuthongo, kufaka phakathi: ukuhlukumeza nokuhlanza (ukugula kwasekuseni), ukwanda kwemvamisa ye-urinary, ubuhlungu bomhlane, isifuba sebele, ukwanda kwesidlo, nokukhathazeka. Ukukhathazeka kungaba yinkinga ngokukhethekile uma ukukhulelwa kungenakulungiswa noma uma kunesidingo sokusekelwa komphakathi. Lokhu kungabangela ukulele .
Trimester yesibili
Izindaba ezinhle ukuthi ubuthongo buyathuthuka ngesikhathi sesibili sokukhulelwa. I-nausea kanye nemvamisa ye-urinary yehle njengoba amazinga we-energy nokulala kuthuthukisa. Ngasekupheleni kwalesi sikhathi, abesifazane bangase babe nezindlela zokungahambisani ezingavamile (ezibizwa nge-Braxton-Hicks contractions) noma ubuhlungu besisu okungaphazamisa ukulala. Ngaphezu kwalokho, ukunyakaza kwe-fetus, ukuguquka kwenhliziyo, nokugwedla ngenxa yokungqubuzana komzimba kungathinta ukulala. Abesifazane abaningi baye bathuthukisa amandla kanye nokuthuthukiswa kwemizwelo ngalesi sikhathi.
I-Trimester yesithathu
Ukulala kukhululeka futhi kuphazanyiswa phakathi nenyanga yokugcina. Ucwaningo lubonisa ukuthi u-30.3% wabesifazane abakhulelwe bayobe belele ngokwanele ngalesi sikhathi, futhi ukuvuswa kwamathuba amaningi ebusuku kuphazamisa u-98% wabo. Izinkinga ezithinta ukulala phakathi nalesi sikhathi sokukhulelwa ziningi, kuhlanganise:
- Ukuvuthwa njalo
- Amagundane omlenze
- Ukuphelelwa umoya
- Ukuguquka kwenhliziyo
- Ukuphoqeleka komzimba emzimbeni
- Ukuhlungu obusemhlane
- Ubuhlungu obuhlangene
- I-Carpal tunnel syndrome (ukunganaki ezandleni)
- Ububele besisu
- Itching
- Amaphupho ajwayelekile noma ama- nightmares
- Ukukhathazeka
Zonke lezi zinkinga zingase ziholele ekulahlekelweni kokulala, futhi ukulala kwansuku kungathinta abesifazane abangama-65%. Kungaba nzima ukuthola indawo yokulala ekhululekile, futhi kungase kudingeke usebenzise imilenze ukuze unikeze ukweseka okungaphezulu kwe-lumbar ukunciphisa ubuhlungu emuva. Ngaphezu kwalokho, ukukhubazeka kwe-apnea yokulala nokuphuza imilenze yegazi iminyuka. Abesifazane abaningi bazothola ukushona kwesifo se- nocturnal noma isifo se-reflux esesifo esiswini (GERD) . Abanye besifazane bathanda ukusebenzisa umcamelo wedanga ukuze unciphise lezi zimpawu. Kubuye kube phakathi nalesi sigaba sokukhulelwa okungenzeka ukuthi i- preeclampsia yenzeke, enethonya ngesikhathi sokulala noma isigqi se-circadian .
Ukusebenza Nokunikezwa
Akumangalisi ukuthi ukusebenza nokudiliva kungathinta nokulala. Ngenxa yokuphakama kwe-oxytocin okuphakama phakathi nobusuku, abesifazane abaningi bazobhekana nokuphikisana okunamandla okuqala ebusuku. Ubuhlungu kanye nokukhathazeka okuhambisana nalokhu okuhambisana nokuhlukunyezwa ngenkathi kusebenza kungase kuthinte kabi ukulala, futhi imithi esetshenziswe phakathi nalesi sikhathi ingathinta nokulala. Ngeshwa, abesifazane abaningi abakhulelwe abakwazi ukulala ngenkathi bezama ukusebenza, ngisho nokusetshenziswa kwezinsiza zokulala.
Izwi kusuka
Ukulala kungashintsha kakhulu ngesikhathi sezinyanga ezintathu zokukhulelwa. Ama-hormone ayithinta isakhiwo sokulala, futhi izifo ezihambisana nomzimba okhulelwe zingabangela ukuphazamiseka ukulala. Ngenhlanhla, ubunzima obuningi obuhlobene nokulala okuncane ngesikhathi sokukhulelwa buzoxazululwa ngokushesha uma ingane ihanjiswa. Uma uthola ukuthi unzima ukulala ngesikhathi ukhulelwe, khuluma nodokotela wakho wezifo. Kwezinye izimo, ukudluliselwa kudokotela obuthongo obhekiwe kungasiza ekuxoxiseni ukwelashwa kwezinkinga zokulala ezifana nokulala kwe-apnea, ukuleleka, nokugula okungenakuphumula kwemilenze. Uma unzima, finyelela ukuthola usizo oludingayo ukuze uthuthukise ukulala kwakho.
Umthombo:
Kryger, MH et al . "Izimiso Nemikhuba Yokulala Imithi." I-ExpertConsult , umagazini we-5, 2011, iphe. 1572-1576.