Kodi mwana wanu akugona mokwanira? (Child Sleep) Tiyeni tikambirane za izi!

Lero tikambirana za chinthu chofunika kwambiri kwa aliyense m'nyumba mwathu, kuyambira ana aang'ono mpaka akuluakulu. Kugona kumeneko ndi tulo. Mwina mukuganiza kuti, 'Aa, kugona, vuto lalikulu ndi chiyani?' Koma, mukudziwa, kugona bwino n'kofunika kuti ana athu akule bwino, aphunzire, komanso akhale osangalala . Ndipotu, kugona kuli ngati chakudya chofunikira kwambiri pa thanzi la ana athu.

N’chifukwa chiyani kugona n’kofunika kwambiri kwa ana athu aang’ono?

Taganizirani izi, tulo tomwe sitikungotseka maso anu okha, pali zinthu zazikulu zomwe zikuchitika mkati.

1. Kukula ndi mphamvu za thupi

Matupi a ana athu amapanga 'hormone yokulira ' kwambiri akamagona. Homoni iyi ndi yofunika kwambiri kuti ana akule, akhale ndi minofu yambiri, apange maselo atsopano, ndikuchiritsa mabala. Chifukwa chake, ntchitoyi imachitika bwino akagona bwino usiku.

2. Kukulitsa ndi kuphunzira ubongo

Zaka zoyambirira za moyo wa mwana ndi nthawi ya kukula kwa ubongo mwachangu. Zinthu zatsopano zomwe timaphunzira, kuona, ndi kumva tsiku lonse zimasungidwa muubongo, monga momwe zinthu 'zimasungidwa ' pa 'hard drive' ya kompyuta , pamene tikugona. Sikuti zokhazo, kugona tulo tabwino usiku kumatithandiza kuganizira, kuthetsa mavuto, ndi kuganiza mwanzeru. Izi zimathandizanso kwambiri pakuchita bwino kusukulu .

3. Lamulirani malingaliro anu ndikukhala osangalala

Dzionereni nokha momwe mwana wanu amakhalira wosangalala, wosamala, komanso wosangalala akagona bwino usiku. Ngati sagona mokwanira , amayamba kukwiya, kulira pafupipafupi, komanso kusakhazikika . Kugona bwino usiku kumathandizanso kwambiri thanzi la maganizo a mwana.

4. Dzitetezeni ku matenda

Matupi athu ali ndi chinthu chotchedwa chitetezo chamthupi . Ichi ndi chomwe chimatiteteza polimbana ndi majeremusi omwe amayambitsa matenda. Dongosololi limakhala lamphamvu tikagona. Choncho, ana omwe amagona bwino sadwala kwambiri, ndipo akatero, amachira msanga.

Kodi ana amafunika kugona tulo tochuluka bwanji malinga ndi zaka zawo?

Tsopano tiyeni tiwone kuchuluka kwa kugona komwe ana azaka zosiyanasiyana amafunikira patsiku. Ili ndi lingaliro losavuta, ana ena angafunike kugona pang'ono kapena pang'ono kuposa apa. Koma malangizo onse ndi awa:

• Makanda obadwa kumene (miyezi 0-3): Pafupifupi maola 14-17 patsiku (izi sizikutanthauza kugona kosalekeza, koma kugona pang'onopang'ono).
• Makanda a miyezi 4-12: Pafupifupi maola 12-16 patsiku (izi zikuphatikizapo kugona tulo kawiri kapena katatu masana).
• Ana aang'ono azaka 1-2: Pafupifupi maola 11-14 patsiku (ndi kugona kamodzi masana).
• Ana a zaka zapakati pa sukulu azaka 3-5:Pafupifupi maola 10-13 patsiku (anthu ambiri amachepetsa kapena kusiya kugona masana pa msinkhu uwu).
• Ana azaka zapakati pa 6 ndi 12 omwe amapita kusukulu: Pafupifupi maola 9 mpaka 12 patsiku.
• Achinyamata (zaka 13-18): Pafupifupi maola 8-10 patsiku (pa msinkhu uwu, ntchito za kusukulu, masewera, ndi zochitika zina zimachepetsa tulo, koma si zabwino).

"Chofunika kwambiri ndikuwona ngati mwana wanu wadzuka wathanzi komanso wotsitsimula m'mawa, komanso ngati angathe kugwira ntchito popanda kutopa masana."

Ndingadziwe bwanji ngati mwana wanga sakugona mokwanira?

Nthawi zina tingaganize kuti, 'Mwana wanga akugona bwino.' Koma pali zizindikiro zina zomwe zimasonyeza kuti sakugona mokwanira. Yang'anani ngati mwana wanu ali ndi izi:

• N'zovuta kwambiri kudzuka m'mawa, ndipo ngakhale ndikadzuka, ndimamvabe tulo komanso ulesi .
• Ndimamva kutopa nthawi zonse komanso kukhala wopanda moyo masana.
• N'zovuta kuyang'ana kwambiri ntchito za kusukulu ndi masewera, ndipo aphunzitsi amati, "Mwanayo akugona mkalasi."
• Ndimakwiya msanga kuposa kale, ndimakhala ndi nkhawa, ndimalira popanda chifukwa , ndipo ndimakwiya pazinthu zazing'ono.
• Ana ena amakhala ndi zochita zambiri akamalephera kugona mokwanira, sangakhale pamalo amodzi, komanso amasinthasintha nthawi zambiri.
• Mwachitsanzo, masana, ndikakwera galimoto kapena kuonera TV, ndimagona tulo tokha .
• Nthawi zambiri ndimadandaula za mutu , makamaka masana.
• Ntchito ya kusukulu ikutsika , magiredi akutsika.
• Pali zinthu zambiri zoiwala .
• Ndimadwala matenda ang'onoang'ono pafupipafupi .

Ngati chimodzi mwa zizindikirozi chikupitirira, zingatanthauze kuti mwana wanu sakugona mokwanira.

Kodi chimachitika n’chiyani ngati simugona mokwanira?

Kusagona mokwanira sikungangokhudza tsiku la mwana lokha, komanso thanzi lake la nthawi yayitali. Mwachidule:

Zotsatira zake nthawi yomweyo:

• Mavuto ophunzirira, kulephera kukumbukira.
• Kupanga zisankho zoyipa, kukwiya msanga.
• Mavuto a khalidwe, kuchita zinthu mopitirira muyeso, kusamvera.
• Kuwonjezeka kwa chiopsezo cha ngozi (monga kugwa, kukanda pamene mukusewera).
• Matenda monga chimfine amafalikira mofulumira.

Zotsatira za nthawi yayitali:

• Chiwopsezo cha kunenepa kwambiri chimawonjezeka chifukwa tikapanda kugona mokwanira, mahomoni omwe amalamulira chilakolako chathu (`Ghrelin`, `Leptin`) amasinthanso, zomwe zimawonjezera chilakolako chathu chodya zakudya zotsekemera komanso zokhuthala.
• Pali kuthekera kokumana ndi matenda monga Type 2 Diabetes Mellitus mtsogolomu.
• Matenda a mtima ndiChiwopsezo cha matenda monga kuthamanga kwa magazi chingachuluke.
• Kuwonjezeka kwa chiwopsezo cha matenda amisala, monga kuvutika maganizo ndi nkhawa .
• Kukula movutikira, makamaka ngati simugona mokwanira kwa nthawi yayitali.

Zinthu zomwe makolo angachite kuti athandize mwana wawo kugona bwino

Chabwino, kodi tingawathandize bwanji ana athu kugona tulo tamtengo wapatali chonchi? Musadandaule, pali zinthu zing'onozing'ono zomwe tingachite tsiku lililonse. Timatcha izi 'ukhondo wa kugona' .

• Khazikitsani nthawi yogona komanso nthawi yodzuka nthawi zonse:
• Yesetsani kugonetsa mwana wanu nthawi yomweyo tsiku lililonse ndikumudzutsa nthawi yomweyo m'mawa. Musasinthe nthawiyi kwambiri (kusiyana kwa ola limodzi) masiku a sukulu ndi tchuthi . Izi zithandiza kuti wotchi ya mwana wanu igwire bwino ntchito.
• Pangani chizolowezi chopumula musanagone. Izi zingatenge mphindi 20-30. Mwachitsanzo, kusamba thupi lanu (makamaka ndi madzi ofunda), kutsuka mano anu, kuvala m'chipinda chogona, kuwerenga buku (ndi mwana wanu), kumvetsera nyimbo yofewa, kapena kulankhula za zinthu zabwino zomwe zinachitika masana.
• Malo Ogona Omasuka:
• Chipinda chogona chiyenera kukhala chamdima, chete, komanso chozizira (koma osati chozizira). Ngati kuli kofunikira, mungagwiritse ntchito makatani okhuthala.
• Bedi, matiresi, ndi pilo ziyenera kukhala zomasuka. Musapangitse bedi la mwana wanu kukhala malo osewerera kapena kulanga. Muuzeni mwana wanu kuti bedi ndi logona kokha .
• Malire a Nthawi Yowonekera:
• Siyani kugwiritsa ntchito TV, makompyuta, mapiritsi, ndi mafoni osachepera ola limodzi musanagone . Kuwala kwabuluu kuchokera ku zipangizozi kumaletsa kupanga melatonin, mahomoni omwe amatithandiza kugona. Ndi bwino kuletsa zipangizo zamagetsi izi kulowa m'chipinda chogona.
• Samalani ndi chakudya ndi zakumwa:
• Pewani kupatsa galu wanu chakudya cholemera, maswiti, chokoleti, zakumwa za cola, khofi, ndi tiyi zomwe zili ndi caffeine pafupi ndi nthawi yogona. Caffeine ndi mankhwala opatsa mphamvu ndipo amatha kuchedwetsa tulo.
• Musalole mwana wanu kugona ndi njala, komanso si bwino kumulola kuti agone mokwanira. Ngati pakufunika kutero, mutha kumupatsa chakudya chopepuka, monga kapu ya mkaka, pafupifupi ola limodzi asanagone.
• Aloleni kuti azisewera bwino komanso kuchita masewera olimbitsa thupi masana:
• Kusewera kwambiri masana komanso kuchita zinthu zina panja kudzakuthandizani kugona bwino usiku. Koma pewani kuchita zinthu zovuta kapena zotopetsa maola awiri kapena atatu musanagone . Zochita zodekha ndi zabwino kwambiri panthawiyo.
• Kugona tulo:
• Ana aang'ono amafunika kugona masana. Koma zimenezo n'zoona.Kugona mochedwa madzulo kungakhudze tulo tanu usiku. Ngati muli ndi mwana wa sukulu ya ana aang'ono, yesani kugona msanga masana (monga nthawi isanafike 1 koloko masana). Ana a sukulu nthawi zambiri safuna kugona mokwanira.

Kodi tisewere masewera ang'onoang'ono?

Kumbukirani, tidalankhula kale kuti mwana wazaka zapakati pa 6-12 amafunika kugona maola 9-12. Tangoganizirani, mphaka wamkulu amagona maola 12-16 patsiku. Kenako galu amagona maola 10-14 patsiku. Zinyama zina, mwachitsanzo , mleme , zimatha kugona maola 20 patsiku! Tsopano, mukumvetsa kuti kuti ubongo ndi mphamvu za ana athu zikule bwino, amafunikanso kugona bwino ngati nyama izi, sichoncho? Ndi udindo wathu kuwathandiza kukhala 'nyenyezi za tulo' , kutanthauza kuti, anthu omwe amapindula kwambiri ndi tulo tawo.

Kodi nthawi zina mumafunika kuonana ndi dokotala?

Nthawi zambiri, zinthu zomwe tatchulazi zingathandize mwana wanu kugona bwino. Komabe, pali nthawi zina zomwe muyenera kufunsa upangiri kwa dokotala. Mwachitsanzo:

• Ngati mwachita zonsezi ndipo mwana wanu akuvutikabe kugona, kapena ngati amadzuka pafupipafupi usiku (masiku angapo pa sabata, kwa mwezi umodzi).
• Ngati mwana wanu akukodola mokweza, akuoneka kuti akupuma kaye akugona , kapena akupanga phokoso lachilendo akupuma, izi zitha kukhala chizindikiro cha matenda otchedwa sleep apnea .
• Ngati kuyenda tulo, maloto oipa pafupipafupi, kapena zoopsa usiku zimachitika kawirikawiri ndipo ndi vuto kwa mwana kapena banja.
• Ponena za Restless Legs Syndrome, kusasangalala kwachilendo m'miyendo ya mwana akagona .
• Ngati kusowa tulo kumakhudza kwambiri zochita za mwana za tsiku ndi tsiku komanso ntchito yake ya kusukulu .

"Ngati muli ndi nkhawa iliyonse yokhudza mwana wanu, ndi bwino kuonana ndi dokotala wa ana wapafupi ndikulankhula naye. Palibe chodetsa nkhawa, ndipo nthawi zambiri pamakhala njira zosavuta kapena mankhwala ngati pakufunika."

Tiyeni tikumbukire izi...

Kotero, zingakhale bwino ngati mungakumbukire zinthu zingapo zofunika kuchokera pa zomwe takambirana lero:

• Kugona bwino n'kofunika kwambiri kuti ana akule bwino, aphunzire bwino, azilamulira maganizo awo, komanso azikhala osangalala. N'kofunika kwambiri monga momwe chakudya ndi zakumwa zimakhalira.
• Ana azaka zosiyana amafunika kugona mosiyanasiyana. Onetsetsani kuti mwana wanu akugona mokwanira malinga ndi msinkhu wake.
• Kugona momasuka nthawi yogona, chipinda chogona chomasuka, komanso kupewa kuonera zinthu zobisika musanagone ndi njira zabwino kwambiri zokuthandizani kugona bwino. Zingatenge nthawi kuti muzolowere izi, koma musataye mtima.
• Ngati muli ndi kukayikira kapena mafunso okhudza tulo ta mwana wanu, musaope kulankhula ndi dokotala .
• "Kugona bwino usiku ndi mphatso yabwino kwambiri yomwe tingapatse ana athu aang'ono. Kumawapatsa mphamvu zokhala ndi moyo wachimwemwe komanso wathanzi m'miyoyo yawo yonse. Choncho, tiyeni tonse tipange ana athu 'akatswiri ogona'!"

Kugona kwa ana, kufunika kwa kugona, malangizo a kugona bwino, mavuto ogona, thanzi la mwana, ukhondo wa kugona, kugona kwa ana