Kodi muli ndi wachinyamata kunyumba kwanu amene ali ndi zaka zoposa khumi ndi zitatu? Ngati ndi choncho, nkhaniyi ndi yofunika kwambiri kwa inu. Makolo ambiri pakadali pano akuda nkhawa kuti ana awo achichepere sakugona mokwanira. Iyi ndi nkhani yofunika kwambiri chifukwa kugona bwino n'kofunika kwambiri kuti achinyamata akhale ndi thanzi labwino komanso la maganizo.
Kodi mwana wanu wachinyamata amafunika kugona nthawi yochuluka bwanji?
Mwachidule, wachinyamata—makamaka amene ali kusukulu ya sekondale—amafunikira kugona maola 8 mpaka 10 usiku uliwonse . Komabe, monga mukudziwa, ana ambiri masiku ano amagona maola ochepa kwambiri kuposa amenewo. Mungaganize kuti, “Kodi kutayika maola ochepa n’koipa bwanji?” Chonde, musaganize choncho. Pali zotsatirapo zazikulu chifukwa cha kusagona mokwanira.
Ganizirani momwe zimakhalira zovuta kwa wophunzira kuyang'ana kwambiri mkalasi akatopa. Angavutike kumvetsa zomwe mphunzitsi akufotokoza, zomwe zimapangitsa kuti asachite bwino kwambiri pamaphunziro. Kuphatikiza apo, kusagona mokwanira kumawonjezera chiopsezo cha ngozi zamagalimoto chifukwa zimakhala zovuta kukhala maso komanso kuyang'ana kwambiri thupi likatopa. Kuphatikiza apo, kwa othamanga achinyamata, kugona mokwanira kungachepetse magwiridwe antchito awo. Kusowa tulo ndi komwe kumayambitsanso kukwiya, kusintha kwa malingaliro, komanso mavuto azaumoyo monga nkhawa ndi kupsinjika maganizo . Chifukwa chake, kugona si chinthu chopepuka.
N’chifukwa chiyani achinyamata amavutika kugona?
Tiyeni tiwone chifukwa chake mavuto ogona amenewa amapezeka muunyamata. Pali zinthu zingapo zofunika zomwe tiyenera kukambirana.
Kupanikizika pa maphunziro ndi moyo wotanganidwa
"Choyamba komanso chachikulu ndi nthawi yoyambira sukulu msanga . Nthawi zambiri, ana athu amachoka m'mawa kwambiri. Kuphatikiza apo, pali makalasi ophunzitsira, masewera olimbitsa thupi, ndi zochitika zosiyanasiyana zakunja kwa sukulu. Zofunikira zonsezi zimachepetsa kwambiri nthawi yawo yogona. Tangoganizirani mwana amene amaphunzira mpaka usiku kwambiri, amapita ku makalasi owonjezera, ndipo amafika kunyumba atatopa; kodi angagone bwanji maola 8 mpaka 10 asanadzukenso molawirira? Ndi vuto lenileni."
Kusintha kwa wotchi yawo yachilengedwe!
Chinthu chachiwiri chofunikira ndichakuti, ana akamalowa muunyamata, pamakhala kusintha kwachilengedwe kwa nthawi yawo yachibadwa . Izi ndizofunikira kwambiri. Mwachidule, matupi athu amapanga mahomoni omwe amathandiza kubweretsa tulo, otchedwa melatonin . Mwa ana aang'ono ndi akuluakulu, kupanga melatonin nthawi zambiri kumayamba madzulo, zomwe zimawapangitsa kugona usiku. Komabe, chosangalatsa n'chakuti, mwa achinyamata, kupanga melatonin kumachedwa mwachibadwa. Izi zikutanthauza kuti matupi awo sayamba kukonzekera tulo mpaka pafupifupi 10:30 PM kapena 11:00 PM. Chifukwa chake, akadzuka msanga kupita kusukulu, samagona mokwanira. Ichi si vuto lawo; ndi kusintha kwachilengedwe kwa thupi komwe kumachitika panthawiyi ya moyo.
Mphamvu ya ukadaulo - mafoni, makompyuta, ndi TV
Chinthu chachitatu chachikulu ndi mafoni a m'manja, makompyuta, mapiritsi, ndi ma TV omwe tsopano ndi gawo la moyo watsiku ndi tsiku. Achinyamata ambiri amagwiritsa ntchito zipangizozi asanagone, kaya kusukulu kapena zosangalatsa. Mosasamala kanthu za chifukwa chake, kuwala kowala komwe kumatulutsidwa ndi zowonetsera izi, makamaka kuwala kwa buluu , kumachedwetsanso kupanga mahomoni a melatonin omwe tawatchula kale. Izi zikutanthauza kuti thupi sililandira chizindikiro chachilengedwe kuti likonzekere tulo, zomwe zimawapangitsa kuti azigwedezeka ndi kutembenuka pabedi. Nthawi zina amasokonezeka pocheza ndi anzawo kapena kusakatula pa malo ochezera a pa Intaneti osazindikira kuti kwachedwa bwanji. Ichi ndi chifukwa chachikulu chomwe chimachititsa kuti munthu agone mochedwa.
Ndiye, kodi mungathandize bwanji mwana wanu wachinyamata kugona tulo tabwino usiku?
Tsopano popeza mwamvetsa mavuto ndi zomwe zimayambitsa, tiyeni tifufuze zomwe ife monga makolo tingachite. Chofunika kwambiri ndikulankhulana momasuka komanso mwaubwenzi ndi mwana wanu m'njira yomwe angamvetse.Fotokozani kufunika kwa kugona bwino komanso kufunika kwake pa kuphunzira ndi thanzi lawo. Kenako, mutha kuyesa kuchita izi mwadongosolo.
Khazikitsani nthawi yogona komanso kudzuka nthawi zonse
Choyamba, dziwani nthawi yeniyeni yomwe mwana wanu ayenera kudzuka kuti apite kusukulu. Kenako, werengani maola osachepera 8 (makamaka 9) kuti mudziwe nthawi yogona . Mwachitsanzo, ngati akufunika kudzuka 6:00 AM, ayenera kukhala atagona osachepera 10:00 PM. Ndikofunikira kusunga ndondomekoyi nthawi zonse masiku asanu a sukulu. Ngakhale kumapeto kwa sabata (Loweruka ndi Lamlungu) , yesani kukhala pafupi ndi nthawi yodzuka ndi kugona izi momwe mungathere. Kugona mochedwa kwambiri komanso kugona mpaka masana kumapeto kwa sabata kumapangitsa kuti zikhale zovuta kuti mwana wanu asinthe momwe amagona Lolemba.
"Kumbukirani kuti, zizolowezi zimenezi sizingapangidwe mwadzidzidzi. Ndi kuleza mtima ndi kulimbikira, mwana wanu adzazolowera. Musamukakamize; m'malo mwake, muwatsogolere mwachikondi ndi kumvetsetsa."
Zizolowezi zina zomwe zimathandiza kugona bwino!
Pali zinthu zina zing'onozing'ono zomwe zingathandize ana athu kugona mokwanira usiku. Kodi tiziyang'ane zimenezo chimodzi ndi chimodzi?
Dziwani: Ngati vuto la kugona likupitirira kapena likuyambitsa mavuto aakulu, chonde funsani katswiri wa zaumoyo kuchipatala chanu. Pazadzidzidzi zachipatala, nthawi zonse funsani 911 kapena ogwira ntchito zadzidzidzi zapafupi nthawi yomweyo. Nirogi Lanka ndi wodzipereka ku thanzi la banja lanu.
- Kodi malo ogona a mwana wanu ndi otani? Chipinda chawo chogona chiyenera kukhala chamdima, chozizira bwino, komanso chopanda phokoso . Ndi bwino kuchotsa zosokoneza monga ma TV kapena makanema ochezera pakompyuta m'chipinda chogona. Zipangizozi zimatha kusokoneza ubongo kuti upumule ndikusuntha chidwi chake kuti chisagone.
- Kodi chimachitika n’chiyani ola limodzi asanagone? Fotokozani mwana wanu mofatsa kuti ola limodzi asanagone, ndi nthawi yoti asiye ntchito yochitira homuweki, azimitse TV, komanso asiye kugwiritsa ntchito makompyuta kapena mafoni . Ngati n’kotheka, muuzeni kuti ayambitse mafoni awo kunja kwa chipinda chogona usiku kuti asadzuke ndi zidziwitso kapena mafoni.
- Yang'anani kwambiri pa zochita zopumulira: Limbikitsani mwana wanu kuchita zinthu zomutonthoza asanagone. Mwachitsanzo, kusamba ndi madzi ofunda kapena kuwerenga buku lomwe amasangalala nalo (m'malo moyang'ana pazenera la digito) ndi njira yabwino kwambiri yokonzekeretsera thupi kuti lipumule.
- Samalani ndi caffeine : Chepetsani kudya zakudya ndi zakumwa zambiri zomwe zili ndi caffeine (monga khofi , tiyi wamphamvu, zakumwa zina zopatsa mphamvu , ndi chokoleti ), makamaka pambuyo pa 4 koloko madzulo . Caffeine ndi mankhwala olimbikitsa ubongo omwe amathandiza kuti ubongo ukhale tcheru komanso amaletsa chilakolako chogona.
- Musapatse mwana wanu mapiritsi ogonetsa popanda uphungu: Musamupatse mwana wanu mapiritsi ogonetsa kapena mankhwala aliwonse olembedwa kuti 'chithandizo cha kugona' popanda malangizo enieni komanso mankhwala ochokera kwa dokotala. Kuchita zimenezi kungakhale koopsa ndipo kungayambitse mavuto ena azaumoyo.
- Kodi kugona pang'ono n'kothandiza? Ngati mwana wanu akumva kutopa kwambiri, kugona pang'ono kwa mphindi 20-30 asanafike 3 koloko masana nthawi zambiri kumakhala kovomerezeka. Komabe, kugona pang'ono kwa nthawi yayitali kapena kugona pang'ono masana kungasokoneze luso lake logona usiku.
- Kufunika kwa masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kwambiri kuti mwana wanu agone mokwanira komanso momasuka. Kulimbikitsa mwana wanu kuchita masewera olimbitsa thupi, kuyenda, kapena kuthamanga ndikwabwino kwambiri pa tulo komanso thanzi lake lonse. Ingoonetsetsani kuti apewa kuchita masewera olimbitsa thupi mwamphamvu asanagone, chifukwa kungathandize kuti akhale ndi mphamvu zambiri kuti asagone.
Nanga bwanji ngati mwana wanga ali ndi vuto lalikulu la tulo?
Ngati mwayesapo kusintha zinthuzi ndipo mwana wanu nthawi zonse amavutika kugona, amadzuka pafupipafupi usiku, amakodola mokweza (kapena amaoneka kuti akuvutika kupuma), amavutika kugona masana (ngakhale m'kalasi), kapena amamva kutopa komanso kusakhazikika ngakhale atagona usiku wonse , pakhoza kukhala vuto linalake la tulo. Musanyalanyaze zizindikiro izi.
Pali matenda angapo okhudza kugona omwe angakhudze achinyamata, kuphatikizapo:
- Kusowa tulo: Kuvutika kugona nthawi zonse, kugona tulo tofa nato, kapena kudzuka msanga kwambiri komanso kusagonanso.
- Matenda Ochedwa Kugona ndi Kudzuka: Matenda omwe thupi limasinthasintha, zomwe zimapangitsa kuti wachinyamata azivutika kugona nthawi yoyenera komanso kudzuka m'mawa.
- Maloto Oopsa : Kumalota maloto oopsa omwe amachititsa mwana kudzuka ali ndi mavuto.
- Kuyenda tulo : Kutuluka pabedi ndikuyenda kapena kuchita zinthu zina uku udakali mtulo.
- Kulephera kupuma mokwanira (OSA) : Matenda omwe amaletsa kupuma nthawi ndi nthawi munthu akagona, nthawi zambiri amatsagana ndi kukodola mokweza komanso kupuma movutikira.
- Matenda a Miyendo Yosakhazikika (RLS) ndi Matenda Oyenda ndi Miyendo Nthawi ndi Nthawi (PLMD): Kumva kupweteka, kunjenjemera, kapena 'kukwawa' m'miyendo komwe kumapanga chilakolako chosagonjetseka chofuna kusuntha miyendo (RLS), kapena kugwedezeka kwa miyendo popanda chifukwa panthawi yogona (PLMD).
- Matenda Osatha Kugona: Matenda a mitsempha omwe amachititsa kuti munthu azigona tulo tosalamulirika masana, ngakhale atakhala chete.
Ngati mukukayikira kuti mwana wanu akusonyeza zizindikirozi kapena muli ndi nkhawa zina, njira yabwino kwambiri ndiyo kukonza nthawi yokumana ndi dokotala mwamsanga. Katswiri wa zachipatala akhoza kuwunika zizindikirozo, kuchita mayeso ofunikira, ndikupangira njira yabwino kwambiri yothandizira mwana wanu.
Mawu omaliza oti mukumbukire
Ndikukhulupirira kuti mfundo zimenezi zikuthandizani. Kugona kwa achinyamata n'kofunika kwambiri pakukula kwa ubongo, maphunziro, thanzi labwino, komanso kukhala ndi thanzi labwino m'maganizo; ndiko maziko a moyo wawo wonse. Chonde musanyalanyaze mavutowa ngati 'abwinobwino' pakukula.
"Kumbukirani kuti, kukambirana mwachifundo komanso mosakondera ndi gawo lofunika kwambiri. Ayenera kumva kuti mumasamala za moyo wawo, ndinu okonzeka kuwathandiza, komanso kumvetsetsa zomwe akukumana nazo."
Thandizani mwana wanu kuphatikiza zizolowezi zazing'ono komanso zabwino izi mu zochita zake za tsiku ndi tsiku. Zingatenge nthawi kuti muwone kusintha, koma chonde khalani oleza mtima komanso osasinthasintha. Ngati mukukayikira kuti pali vuto, musazengereze kufunafuna upangiri wa dokotala. Mwana aliyense amafunika kugona mokwanira usiku wonse—ndi ndalama zazikulu zomwe mungapange kuti akhale ndi tsogolo labwino!
Kugona, Achinyamata, Mavuto a Kugona, Kugona kwa Achinyamata, Melatonin, Kachitidwe ka Kugona, Kusowa tulo, Thanzi la Kugona, Wotchi ya Zamoyo, Kuwala kwa Buluu
