Yu pikin nɔ de slip fayn na nɛt? I nɔmal fɔ mek yɔŋ ɛn big pikin dɛn gɛt prɔblɛm fɔ slip na nɛt. Bɔt we dis kin apin ɛvride, i kin wɔri yu as mama, nɔto so? Gud slip rili impɔtant fɔ mek pikin in divɛlɔpmɛnt, lan, ɛn gladi at ɔl di de. So, if yu tek kia smɔl bɔt gud slip abit, dat na, wɛlbɔdi slip hajɛns , yu kin fɛn sɔlv fɔ dis prɔblɛm to bɔku bɔku wan. Dɛn abit ya kin ɛp pikin dɛn mɔ we dɛn nɔ kin ebul fɔ slip . Lɛ wi si wetin na dɛn tin ya?
Aw fɔ ɛp pikin dɛn fɔ slip fayn?
Tray fɔ du dɛn abit ya fɔ ɛp yu pikin fɔ slip fayn na nɛt:
1. Fɔ fala wan patikyula tin we yu fɔ du bifo yu go slip
Fɔ tɔk am simpul wan, dis min se yu fɔ du di sem tin we yu kin du fɔ mek yu at kol ɛvri nɛt bifo yu go slip. Imajin, if yu tɛl wan pikin we dɔn taya fɔ ple ɛn wok na skul ɔl di de wantɛm wantɛm se, “Go slip!” i go at fɔ dɛn, nɔto so? I tan lɛk se yu de tray fɔ stɔp mashin we de rɔn fast. Na dat mek i impɔtant fɔ mek yu pripia smɔl bifo yu go slip, dat na, yu fɔ du tin we yu kin du ɔltɛm. Dis go mek di pikin in maynd ɛn bɔdi rɛdi fɔ slip.
So wetin dis kin du?
- Yu kin was ɔ shawa wit wata we wam . Dis go mek yu bɔdi fil fayn.
- Yu kin lisin to myuzik we gɛt kol at ɛn swit .
- I fayn bak fɔ gi dɛn wan mild ɛbul ti (we nɔ gɛt bɔku shuga ) lɛk kamomile.
- Yu kin du sɔm ɛksesaiz dɛn fɔ blo dip dip wan . Say, "Tek dip briz ɛn blo sloslo" wit yu pikin.
- Yu kin du sɔm simpul layt strɛch ɛgzampul dɛn bak we go mek yu bɔdi fil layt.
Di impɔtant tin na fɔ mek yu put ɛnitin we go mek yu pikin fil kol ɛn rilaks. I nɔ nid fɔ bi bɔku wok, na wan ɔ tu nɔmɔ go du. Di impɔtant tin na fɔ du am di sem we ɛvride.
2. Limit brayt layt ɛn ilɛktronik tin dɛn na nɛt
Wi bɔdi gɛt wan ɔmon we de mek wi slip fayn, we dɛn kɔl mɛlatonin . We pɔsin de pan brayt layt, mɔ di blu layt, i kin mek dis ɔmon nɔ bɔku, we min se i kin de te fɔ slip.
- Tray fɔ ridyus di layt we de na yu os ivintɛm ɛn nɛt. If i pɔsibul, yuz lamp dɛn we dɛn kin yuz fɔ mek di bɔdi nɔ shayn ɔ bɔl dɛn we gɛt wam kɔlɔ.
- Limit brayt layt ɛn blu layt frɔm ilɛktronik tin dɛn lɛk TV, fon, ɛn tablɛt. Bɔku fon dɛn gɛt “nayt sɛtin,” yuz am.
- Masta sabi bukman dɛn se dɛn fɔ put ɔl di skrin dɛn na sayd at le wan awa bifo dɛn go slip . Bifo dat, rid buk ɔ lɛk aw wi bin dɔn tɔk, tɛl yu pikin fɔ du sɔntin we go mek i fil fayn.
3. Mek wan Skedul fɔ Slip ɔltɛm
Dis rili impɔtant. We wi go slip ɛn wek di sem tɛm ɛvride, dat kin ɛp wi bɔdi in natura klok (Circadian rhythm) fɔ wok fayn fayn wan. Dɔn, di rayt tɛm na ivintɛm, di ɔmon we dɛn kɔl Melatonin kin kɔmɔt ɛn slip kin bigin fɔ mek pɔsin slip.
- If yu pikin sik ɔ i nɔ de slip fayn na nɛt, tray fɔ wek am di sem tɛm insay wikɛnd ɛn ɔlide . I nɔ bad fɔ slip insay fɔ te 30 minit mɔ. If dɛn slip fɔ lɔng tɛm pas dat, dat kin mek dɛn nɔ slip fayn insay di wik.
4. Kip di bedrum kol, dak, ɛn kwayɛt.
Di envayrɔmɛnt we de na di bedrum kin rili afɛkt bak pan gud slip.
- Kip di rum kol smɔl . Yu kin yuz AC ɔ fan. (Bɔt sɔm pikin dɛn lɛk fɔ slip na rum we wam, so chɛk wit wetin yu pikin lɛk).
- Mek di rum dak bad bad wan. I bɛtɛ fɔ mek yu nɔ gɛt layt atɔl. Kɔba ɛni layt sɔs wit kɔtin.
- Ridyus di nɔys. If sawnd de we yu nɔ go ebul fɔ avɔyd, yu kin gi yu pikin iaplɔg ɛn mask fɔ slip.
5. Plan fɔ spɛn inof tɛm na bed
Di kayn slip we pikin dɛn nid kin difrɛn bay dɛn ej.
- Pikin dɛm we de go skul (we ol 6-12 ia) kin nid bitwin 9-12 awa fɔ slip fɔ wan de.
- Tin dɛn we yɔŋ pipul dɛn nid fɔ slip bitwin 8-10 awa.
Mɛmba se sɔm pikin dɛn kin nid fɔ slip pas ɔda wan dɛn. If i tan lɛk se yu pikin taya ɔltɛm, i nɔ go ebul fɔ slip fayn.
6. Gɛt sɔm san layt jɔs afta yu wek.
Di san de kɔmɔt na mɔnin(ɔ ɛni brayt layt) de hit wi bɔdi, ɛn sɛn signal to wi bren se “na de, wi nid fɔ ridyus di melatonin prodakshɔn.” Dis kin mek wi bɔdi rɛdi fɔ bigin di de.
- If di san nɔ de shayn bɛtɛ na mɔnin usay yu de, yu kin put brayt lamp na di rum fɔ ɔn we yu pikin wek.
7. Limit kafin.
Kafin na tin we de mek yu fil fayn, we min se i de mek yu nɔ slip.
- di masta sabi pipul dεm se i nכ fayn fכ gi yכŋ pikin dεm εnitin we gεt kafin (e.g. kכfi, ti, chכkolat, sכm sכft drink dεm).
- I fayn fɔ mek yɔŋ pipul dɛn it smɔl smɔl (lɛs dan 1 kɔp kɔfi fɔ wan de, we nɔ rich 100mg). Bɔt i bɛtɛ fɔ mek ɔlman nɔ it kafinɛ afta 3 oklɔk na nɛt.
8. Limit di slip we yu de slip na de
Nɔ gi yu pikin slip na di de pas nɔmɔ i rili nɔ de slip fayn (e.g., we i de wɛl frɔm sik). We i slip na di de, i kin mek i nɔ izi fɔ am fɔ slip na nɛt, bikɔs i nɔ go fil taya.
9. Ɛksesaiz insay di de
Dɛn dɔn kam fɔ no se we yu de du ɛksɛsayz na de, dat kin ɛp yu fɔ slip fayn na nɛt. Bɔt dɛn fɔ du dis ɛgzampul bifo di ples dak. (Sɔntɛnde, we yu de du ɛksɛsayz na ivintɛm, dat kin mek yu nɔ slip fayn.)
- eni aktiviti we de mek pikin in at rit b כku fכ lεk 30-60 minit (play, rכn, jomp) go εp dεn slip bεtεh na nɛt.
10. If yu stil no fit slip no mata se yu de du evri oda tin, komot fo bed.
Sɔntɛnde, pikin dɛn kin wek fɔ te 30 minit afta dɛn dɔn go slip, ɔ dɛn kin wɔri ɛn wɔri se dɛn nɔ go ebul fɔ slip. Da tɛm de, i rili fayn fɔ grap na bed. Bed na ples fɔ slip ɛn fil fayn, nɔto ples fɔ tos ɛn tɔn ɛn sɔfa.
- Una kɔmɔt na bed ɛn tɛl yu pikin fɔ du sɔntin we go mek i rilaks ɛn we go mek i bɔri smɔl (e.g., luk pikchɔ dɛn na buk, du wan simpul pazl). Dɛn go bigin fɔ slip bak afta sɔm tɛm.
We yu bigin fɔ du dɛn nyu abit ya, nɔ tray fɔ du ɔltin wan tɛm. If yu du dat, i kin tranga fɔ yu pikin ɛn dɛn nɔ kin stik wit dɛn. Start wit wan ɔ tu, ɛn we dɛn bi abit, ad ɔda wan. Tɔk to yu pikin, aks am wetin i go ebul fɔ du naw, ɛn mek dɛn chenj ya wan bay wan.
Wetin bak a nid fɔ no?
If yu dɔn du ɔl dis ɛn yu pikin stil nɔ de slip fayn, go mɔs go to dɔktɔ.Sɔm prɔblɛm dɛn de we kin mek pɔsin nɔ ebul fɔ slip fayn, lɛk we pɔsin nɔ kin ebul fɔ blo , we kin nid patikyula tritmɛnt fɔ mek i wɛl.
Dɔn bak, nɔ gi yu pikin melatonin pils, ɛbul supamakit, ɔ ɔda tin dɛn we de ɛp yu fɔ slip if dɔktɔ nɔ tɛl yu. Dɛn tin ya kin gɛt bad bad sayd ɛfɛkt pan pikin ɛn yɔŋ pipul dɛn. Mɛmba se ɛni mɛrɛsin we dɛn gi pikin fɔ de ɔnda dɔktɔ in sɔpɔtishɔn.
Fɔ dɔn, di tin dɛn we impɔtant pas ɔl we wi fɔ mɛmba
So, yu go dɔn ɔndastand aw gud slip impɔtant fɔ pikin, ɛn aw wi go ɛp wit dat.
- Instill dɛn abit ya insay yu pikin wit peshɛnt ɛn kɔnsistɛns . Nɔ ɛkspɛkt fɔ gɛt rizulyt fɔ wan nɛt.
- Involv yu pikin insay dis bak. Aks fɔ in opinion bak.
- Ɔl pikin difrɛn. Wetin kin wok fɔ wan pikin nɔ kin wok fɔ ɔda pikin. So tray smɔl fɔ no wetin go wok fayn fɔ yu pikin.
If yu fala dɛn smɔl smɔl tin ya, i go ɛp yu pikin fɔ slip fayn na nɛt. Dɔn, i go ebul fɔ de gladi ɛn gɛt wɛlbɔdi ɔl di de!
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