Abantu abaningi babhekana nokujuluka ebusuku. Lolu wuphawu oluhambisana nokunqamuka kokuya esikhathini, izimo zegilo, ukukhuluphala nokukhulelwa. I-Genetics idlala indima ekuthambekeni kokujuluka ebusuku. Uma uke wajuluka ebusuku ngaphambi kokukhulelwa, kungenzeka ube nezinkinga uma ukhulelwe. Qiniseka ukuthi uthintana nochwepheshe bakho bokunakekelwa kwezempilo.
Kanjani futhi nini ukujuluka ebusuku ngesikhathi sokukhulelwa kuyahlukahluka kakhulu. Abanye besifazane banesiqephu ngezikhathi ezithile futhi bavuke bejuluke bemanzi te, kodwa ubuthongo bungaphazamiseki isikhathi esiningi. Abanye baba nezinkinga njalo, ikakhulukazi ku-trimester yokuqala neyesithathu lapho ukushintshashintsha kwama-hormone kuvame kakhulu. Kwabanye, inkinga ixazululeka lapho umntwana esezelwe. Kwabanye, ukujuluka ebusuku kungase kuqhubeke emasontweni ngemva kokuzalwa komntwana kuze kube yilapho izinga lama-hormone kancane kancane libuyela esimweni esivamile.
Izimbangela Zokujuluka Ebusuku
Amahomoni anecala lokungakhululeki okuningi kanye nezinguquko ekukhulelweni nokujuluka ebusuku anjalo. Amazinga e-estrogen aphansi enza ukuthi i-hypothalamus isebenze ngendlela engafanele. I-hypothalamus iyingxenye yobuchopho enesibopho sokulawula izinga lokushisa lomzimba. Ngokuvamile, isabela ekushintsheni kwezinga lokushisa futhi ikhiphe ukushisa okweqile emzimbeni ngezithukuthuku ngosuku olushisayo.
Ngesikhathi sokukhulelwa, izinguquko emazingeni e-estrogen zingafundwa ngephutha yi-hypothalamus, okubangela ukushisa okwengeziwe ukuba kukhiqizwe umzimba. Lokhu kubangela ukujuluka ukukhulula ukushisa. Inqubo ye-physiological ifana nalokho abesifazane ababhekana nakho ngesikhathi sokunqamuka kokuya esikhathini kanye nokunqamuka kokuya esikhathini.
Inkinga enkulu kwabesifazane ukuthi ukujuluka ebusuku kuyaphazamisa ukulala. Ungase uvuke ujuluke noma uqhaqhazela ngoba izingubo zokulala zimanzi. Uma ukujuluka kunzima, kungase kudingeke ukuthi uvuke ushintshe izingubo zokulala, noma ngisho namashidi ombhede. Lokhu akugcini nje ngokuphazamisa, kodwa kukuphuca isikhathi sokulala esiyigugu.
Ukunciphisa Ukujuluka Kwasebusuku
Kunezinto ezimbalwa ongazenza ukuze unciphise ukujuluka ebusuku. Nakuba cishe ngeke uyeke ukujuluka ngokuphelele, ungathatha izinyathelo zokukunciphisa ukuze ulale kangcono ebusuku. Uma igumbi lifudumele, kuzokwenza ukujuluka ebusuku kube kubi kakhulu. Yehlisa i-thermostat, vula iwindi, sebenzisa isiphephetha-moya noma uvule i-air conditioner, kuye ngesizini nesimo sezulu lapho uhlala khona.
Uma ulala unqwabelene ngezingubo zokulala namaphijama afudumele, ukushisa ngeke kukwazi ukukubalekela futhi uzojuluka kakhulu. Gqoka amaphijama angasindi ezintweni zikakotini ukuze akusize uhlale upholile. Unganqwabelani phezu kwezingubo zokulala. Amashidi kakotini nezingubo zokulala ezilula zingcono ekulawuleni izinga lokushisa lomzimba wakho kanye nokunciphisa ukujuluka. Abanye besifazane bathola ukuthi ukugeza ishawa epholile ebusuku bese ushibilika kumaphijama alula kuyasiza ekunciphiseni ukujuluka.
Ngenxa yokuthi ukushisa kuvela ngaphakathi emzimbeni wakho, izinguquko endaweni yakho yokulala zizokuthola kuze kube manje. Kodwa, uma ungakwazi ukunciphisa ukujuluka - ngisho kancane - uzothola ukuphumula okwengeziwe. Gcina ingubo yokulala entsha, ithawula kanye nengilazi yamanzi abandayo eduze kombhede wakho. Lapho uvuka, uzoba nalokho okudingayo ukuze uphole ngokushesha futhi ubuye ulale. Umgomo uwukunakekela inkinga ngaphandle kokuvuka ngokugcwele, ukuze ukwazi ukuphinde ulale ngokushesha ngangokunokwenzeka.
I-hypothalamus ilawula imijikelezo yokulala, ngaphezu kokushisa komzimba. Ukuphumula ngokwanele kubalulekile ekusebenzeni kahle kwe-hypothalamus, kanye nawo wonke umzimba. Zama ukuba ngesikhathi esifanayo njalo ebusuku futhi usheshe ulale. Abesifazane abakhulelwe kufanele balale amahora ayisishiyagalombili ubusuku ngabunye.
Izici zokudla nendlela yokuphila zingaba nomthelela ekujulukeni ebusuku futhi ukwenza izinguquko ezithile kungasiza ekunciphiseni izinkinga. Isibonelo, indlela yokuphila engenzi lutho ingandisa ubunzima bokujuluka ebusuku. Ngakolunye uhlangothi, ukuvivinya umzimba njalo kusekela impilo evamile futhi kusiza ekulawuleni amahomoni kanye nomsebenzi womzimba. Lokhu kunganciphisa imvamisa yokungasebenzi kahle kwe-hypothalamus.
Ukudla okuthile kungaba nomthelela ekujulukeni ebusuku, njengokudla okubabayo, utshwala ne-caffeine. Abesifazane abakhulelwe akufanele baphuze utshwala noma kunjalo, kodwa ukugwema iziphuzo ezine-caffeine nokudla okubabayo ngaphambi kokuyolala kungase kusize ekunciphiseni ukujuluka oba nakho lapho ulele.
Ushukela ungomunye umthombo ongase ube nezinkinga. Ushukela ukhulisa imetabolism, okwenza umzimba ukhiqize ukushisa okwengeziwe. Ukudla amaswidi ngaphambi kokuba ulungele ukulala kungabangela umzimba ukuthi udale ukushisa okwengeziwe bese ukukhulula lapho uzama ukulala.
Okokugcina, njengoba nje okunye ukudla kungabangela ukujuluka ebusuku, okunye kunganciphisa. Isoya iwumthombo wokudla okhonjiswe ukuthi wehlisa izimpawu zokunqamuka kokuya esikhathini. Ubhontshisi wesoya waziwa ngokuthi i-estrogen yesitshalo. Ngalesi sizathu, abesifazane abasesikhathini sokunqamuka kokuya esikhathini noma ukuya esikhathini kwesinye isikhathi bakhulisa ukusetshenziswa kwesoya.
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