Vabereki vanodikanwa, munoziva kukosha kwekurara pakukura kwemwana wenyu uye kugara zvakanaka kwake. Kana mwana wenyu asingazorore zvakakwana, mhuri yese inokanganiswa nazvo, handiti? Hazvisi zvehucheche hwake chete; sezvaanokura, kushaya hope dzakanaka kunogona kukanganisa zvikuru kudzidza kwake, maitiro ake, kutarisa kwake, uye manzwiro ake mukati mezuva rose. Nhasi, ngatitarisei zvakadzama kuti kurara kunoshanda sei kuvana.
Chii chinoitika chaizvo muuropi panguva yekurara?
Ungafunga kuti uropi hwako hunomira kana warara, asi handizvo zvachose. Uropi hwedu hunoshanda zvakanyanya panguva yekurara, huchifamba nematanho akasiyana. Hunoshanda sedenderedzwa, iro rinogona kukamurwa zvikuru muzvikamu zviviri zvikuru:
1. Kurara kusingadzoreki (Kufamba Kwemaziso Kusingakurumidzi)
2. Kurara kweREM (Kufamba Kwemaziso Nekukurumidza)
Matanho ese ari maviri eNon-REM neREM anopedzisa kurara kumwe chete. Zvinofadza kuti vacheche vanopedza nguva yakawanda vari muhope dzeREM, uye kurara kwavo kupfupi pane vakuru. Sezvavanokura, nguva inopedzerwa muREM inoderera, uye kurara kwavo kunowedzera kureba. Panozotanga mwana chikoro, kurara kwakazara kunowanzo tora maminetsi angangoita makumi mapfumbamwe, zvakafanana nekufamba kwemunhu mukuru.
Ngatitarisei matanho aya zvakadzama.
Kurara kusingadzoreki: Matanho echiedza (Matanho 1 ne2)
Iyi ndiyo nguva yekutanga yekurara. Aya matanho akareruka zvikuru.
- Kana mumwe munhu akataura kana kuita ruzha, zviri nyore kumumutsa.
- Kufamba kwemaziso kunononoka.
- Kurova kwemoyo uye kufema zvinotanga kudzikira.
- Kupisa kwemuviri kunoderera zvishoma.
Zvichitaurwa zviri nyore, iyi ndiyo nguva yauri kurara.
Kurara kusingadzoreki: Danho rechitatu (Danho rechitatu)
Iyi ndiyo nhanho chaiyo yekurara hope dzakadzika.
- Munguva iyi, zvakaoma zvikuru kumutsa mumwe munhu.
- Kana vakangoerekana vamuka, vanogona kunzwa kusuruvara uye kuvhiringidzika kwenguva yakati. Pamwe wakambosangana neizvi iwe pachako, handiti?
- Zvinotyisa usiku, kufamba-famba uchirara, kana kuti kunyorova pamubhedha zvinowanzoitika panguva iyi yekurara zvakadzama.
- Ichi ndicho chikamu chinozorodza zvikuru chekurara, chakakosha pakupora kwemuviri nepfungwa. Mahormone anodiwa pakukura kwemuviri, kunyanya mahormone ekukura, anoburitswa panguva ino yekurara zvakadzama. Ndosaka kurara zvakadzama kwakakosha zvikuru kuvana.
Chii chinoitika panguva yekurara kweREM? (Danho rekupedzisira)
Chikamu chekupedzisira chekurara iREM sleep, icho chakasiyana zvachose.
- Maziso ako anofamba nekukurumidza kuseri kwemaziso ako, ndosaka ichinzi Rapid Eye Movement.
- Kufema uye kurova kwemoyo kunowedzera, zvichiva zvakafanana kana wamuka.
- Zvinoshamisa kuti haugone kufambisa makumbo ako panguva yekurara kweREM; uropi hwako hunotumira zviratidzo zvekudzivirira izvi kwenguva pfupi.
- Apa ndipo paunorota hope dzakajeka, dzimwe nguva dzisingakanganwiki.
- Tsvagiridzo yakaratidza kuti kurara kweREM kwakakosha pakudzidza nekurangarira. Danho iri rinobatsira kuchengeta zvese zvadzidzwa mukati mezuva rose muuropi.
Sezvamunoona, kurara hakusi kungovhara maziso chete; asi inzira yakaoma uye inokosha yehupenyu.
Mwana wako mudiki anoda kurara kwenguva yakareba sei?
Uyu mubvunzo unowanzo bvunzwa. Kunyange zvazvo zvinodiwa nemunhu mumwe nemumwe zvichisiyana, vanachiremba vevana nenyanzvi vanopa gwara rinoenderana nezera. (Cherechedza: Huwandu uhu hunosanganisira kurara masikati.)
- Vana vacheche (mwedzi 0-3): maawa 14-17 pazuva.
- Vacheche (mwedzi 4-12): maawa 12-16 pazuva.
- Vana vadiki (makore 1-2): maawa 11-14 pazuva.
- Vana vechikoro chepamberi (makore 3-5): maawa 10-13 pazuva.
- Zera rekuenda kuchikoro (makore 6-13): maawa 9-12 pazuva.
- Vechidiki (makore 14-17): maawa 8-10 pazuva.
Rangarirai kuti aya ingori mazano akajairika. Kana mwana wenyu achifara, achishingaira, uye aine hutano hwakanaka, angangove achiwana hope dzaanoda. Zvisinei, kana vachiita sevari kurara zvakanyanya kana zvishoma pane zvinokurudzirwa izvi, kana kana muine zvinokunetsai nezvemaitiro avo ekurara, zvakanaka kubvunza chiremba wevana.
Ndingaziva sei kana mwana wangu asiri kurara zvakakwana?
Dzimwe nguva, kushaya hope kunoonekwa kuburikidza nemaitiro uye mabasa ezuva nezuva. Chenjerera zviratidzo izvi:
- Kurara zvakanyanya masikati: Semuenzaniso, kurara kuchikoro, mukirasi, kana panguva yekufamba nemotokari.
- Kusanyanya kuita zvinhu: Muvana vadiki, kushaya hope kunogona kuvaita kuti vanyanye kuita zvinhu zvakanyanya kana kuti vasakwanise kugara pasi pane kungoonekwa sevaneta.
- Dambudziko rekuteerera: Kuomerwa nekutarisa pazvidzidzo kana kuteerera vadzidzisi.
- Kuderera kwekuda basa rechikoro kana kudzikira kwemagiredhi.
- Kuchinja-chinja kwemanzwiro: Kuva nehasha, kunyunyuta, kutsamwa, kana kutsamwa pamusoro pezvinhu zvidiki.
- Matambudziko ekuzvibata.
Kana mwana wako adzoka kumba obva arara pakarepo, kana kuti okurumidza kugumbuka nekuda kwematambudziko madiki, zvinogona kunge zvichikonzerwa nekushaikwa kwehope. Kana ukaona maitiro aya kakawanda, zvakakosha kugadzirisa.
Ndingabatsira sei mwana wangu kuti arara zvakanaka?
Nerombo rakanaka, kune tsika dziri nyore asi dzinoshanda dzinogona kubatsira vana vemazera ese kuti varare zvakanaka:
- Rambai muchirara nguva dzose. Edzai kuchengeta purogiramu imwe chete, kunyangwe pakupera kwevhiki. Kuvana vadiki, ipai yambiro maminetsi makumi matatu nemaminitsi gumi vasati varara. Kuvana vakuru, shandai navo kuti mugadzire nguva yekurara yakakodzera inoita kuti varare zvakakwana.
- Gadzira purogiramu yenguva yekurara. Izvi zvakakosha. Tsika yenguva dzose yehusiku inogadzirira muviri wemwana nepfungwa dzake kurara. Izvi zvinogona kusanganisira kugeza nemvura inodziya, kukwesha mazino, kupfeka mapijama anodziya, kuverenga nyaya pamwe chete, kana kuteerera mimhanzi yakadzikama. Purogiramu yemaminitsi makumi maviri kusvika makumi matatu inoshanda zvakanyanya.
- Dzivisa kushandisa skrini kweinenge awa imwe usati warara. Izvi zvinosanganisira maTV, makomputa, mafoni, mapiritsi, nemitambo yemavhidhiyo. Chiedza chebhuruu chinobuda mumidziyo iyi chinoderedza kugadzirwa kwemelatonin, hormone inokubatsira kurara. Kana zvichibvira, chengeta michina yemagetsi iri kunze kweimba yekurara.
- Gadzira nzvimbo yakanyarara uye yakanyarara. Iva nechokwadi chekuti imba yekurara ine rima, yakanyarara, uye inochengetwa patembiricha yakanaka.
- Varambe vachiita maekisesaizi masikati. Vana vanotamba uye vanorovedza muviri zvakanaka masikati vanorara zviri nani husiku. Zvisinei, dzivisai maekisesaizi ane simba nguva pfupi vasati varara.
- Paka kudya kwemanheru maawa maviri kusvika matatu usati warara. Kudya chikafu chinorema zvakanyanya pedyo nenguva yekurara kunogona kukonzera kusagadzikana mumuviri.
Yeukai kuti kurara kwakanaka kwakakosha pahutano hwemwana wenyu pamwe chete neutano hwepfungwa dzake, kudzidza kwake, uye maitiro ake. Iva nemwoyo murefu uye nguva dzose paunenge uchitanga tsika idzi dzakanaka.
Ruzivo rwekurara rwakanangana nezera
Sezvatakakurukura, maitiro ekurara uye zvinodiwa nevana zvinochinja sezvo vana vachikura. Kurara kwevana vacheche kwakasiyana zvikuru nekurara kwemwana ari kuchikoro. Nekuda kwekusiyana uku, mazano anosiyana zvichienderana nezera. Bvunza chiremba wemhuri yako kana chiremba wevana kuti uwane nhungamiro yakasarudzika yakagadzirirwa nhanho chaiyo yekukura kwemwana wako.
Zvinhu zvikuru zvekurangarira:
- Kurara kwakanaka kwakakosha pakukura kwemwana mumuviri nepfungwa. Kwakakoshawo sekudya zvine mwero.
- Kurara kune matanho akasiyana (Non-REM neREM), uye rimwe nerimwe rinokosha kumuviri nepfungwa.
- Tarisa kana mwana wako ari kurara zvakakwana zvinoenderana nezera rake.
- Chenjerera zviratidzo zvekushaiwa hope, zvakaita sekuneta masikati, kusagadzikana, kana kushaya pfungwa.
- Tevedzera tsika dzine hutano: Kuva nenguva yekurara nguva dzose, kuzorora, uye kudzikamisa nguva yekutarisa zviri paindaneti ndizvo zvinhu zvakanakisisa zvaunogona kushandisa.
- Kana uine zvinokunetsa nguva dzose, usambozeza kutsvaga rubatsiro rwechiremba. Panogona kunge paine zvimwe zvinhu zviri kukonzera dambudziko izvo nyanzvi inogona kukubatsira kuziva.
Nirogi Lanka anotarisira kuti mazano aya anobatsira mwana wako kuti awane hope dzakanaka uye dzinozorodza dzaanofanira kurara!
kurara, kurara kwevana, kurara kwemwana, zvikamu zvekurara, kurara kweREM, kurara kusiri kweREM, matambudziko ekurara, kurara kwakanaka
