Ingaba umntwana wakho ulala ngokwaneleyo? (Umntwana Ulala) Masithethe ngale nto!

Namhlanje siza kuthetha ngento ebaluleke kakhulu kuye wonke umntu endlwini yethu, ukususela kwabancinci ukuya kwabakhulileyo. Oko kukulala. Usenokuba ucinga, 'Awu, lala, yintoni ingxaki enkulu ngayo?' Kodwa, uyazi, ukulala kakuhle kubalulekile ebantwaneni bethu ukuze bakhule bephilile, bafunde, kwaye bonwabe . Enyanisweni, ukulala kufana nesondlo esibalulekileyo kwimpilo yabantwana bethu.

Kutheni ukulala kubaluleke kangaka kubantwana bethu abancinci?

Cinga ngayo, oku kulala akupheleli nje ekuvaleni amehlo akho. Kukho izinto ezinkulu ezenzekayo ngaphakathi.

1. Ukukhula komzimba kunye namandla

Imizimba yabantwana bethu ivelisa eyona 'hormone yokukhula ' xa belele. Le hormone ibaluleke kakhulu ebantwaneni ukuba bakhule babe bade, baphuhlise ubunzima bemisipha, bavelise iiseli ezintsha, baze baphilise amanxeba. Ngoko ke, lo msebenzi wenziwa ngokufanelekileyo xa belele kamnandi ebusuku.

2. Uphuhliso lobuchopho nokufunda

Iminyaka embalwa yokuqala yobomi bomntwana lixesha lokukhula kwengqondo ngokukhawuleza. Izinto ezintsha esizifundayo, esizibonayo, nesizivayo imini yonke zigcinwa engqondweni, njengokuba izinto 'zigcinwa ' kwi-'hard drive' yekhompyutha , ngelixa silele. Akupheleli apho, ukulala kamnandi ebusuku kusinceda sigxile, sisombulule iingxaki, kwaye sicinge ngobuchule. Oku kukwanegalelo elikhulu ekwenzeni kakuhle umsebenzi wesikolo .

3. Lawula iimvakalelo zakho kwaye uhlale wonwabile

Zibonele ngokwakho indlela avuya ngayo, anomdla, kwaye ancume ngayo umntwana wakho xa elele kamnandi ebusuku. Ukuba akalali ngokwaneleyo , uya kuba nomsindo, akhale rhoqo, aze angahlali exakekile . Ukulala kamnandi ebusuku kukwayiphucula kakhulu impilo yengqondo yomntwana.

4. Zikhusele kwizifo

Imizimba yethu inento ebizwa ngokuba yinkqubo yokuzikhusela komzimba . Yiyo le nto isikhuselayo ngokulwa neentsholongwane ezibangela izifo. Le nkqubo iba namandla xa silele. Ngoko ke, abantwana abalala kakuhle abanakufane bagule, kwaye ukuba bayagula, baya kuphila ngokukhawuleza.

Abantwana badinga ukulala ixesha elingakanani ngokweminyaka yabo?

Ngoku makhe sijonge ukuba abantwana abaneminyaka eyahlukeneyo badinga ukulala okungakanani ngosuku. Le yingcinga nje engaqhelekanga, abanye abantwana banokufuna ukulala okungaphezulu okanye okuncinci kunoko. Kodwa iingcebiso ngokubanzi zezi zilandelayo:

• Iintsana ezisandul’ ukuzalwa (iinyanga ezi-0-3): Malunga neeyure ezili-14-17 ngosuku (oku akukokulala rhoqo, kodwa kukwenza ulale ngamaxesha athile).
• Iintsana ezineenyanga ezi-4 ukuya kwezi-12: Malunga neeyure ezili-12 ukuya kwezili-16 ngosuku (oku kuquka malunga nokulala oku-2 ukuya kwezi-3 emini).
• Abantwana abaneminyaka eli-1 ukuya kwemi-2 ubudala: Malunga neeyure ezili-11-14 ngosuku (ngokulala kanye emini).
• Abantwana abasaqalayo esikolweni abaneminyaka emi-3 ukuya kwemi-5 ubudala:Malunga neeyure ezili-10-13 ngosuku (abantu abaninzi banciphisa okanye bayeke ukulala emini kule minyaka).
• Abantwana abafunda isikolo abaneminyaka eyi-6 ukuya kweli-12 ubudala: Malunga neeyure eziyi-9 ukuya kweli-12 ngosuku.
• Ulutsha (iminyaka eli-13-18 ubudala): Malunga neeyure ezisi-8-10 ngosuku (kule minyaka, umsebenzi wesikolo, ezemidlalo, kunye nemisebenzi yoluntu idla ngokunciphisa ubuthongo, kodwa oko akulunganga).

"Eyona nto ibalulekileyo kukubona ukuba umntwana wakho uvuka esempilweni kwaye ehlaziyekile kusasa, kwaye ukuba angasebenza ngaphandle kokudinwa emini na."

Ndingazi njani ukuba umntwana wam akalali ngokwaneleyo?

Ngamanye amaxesha sinokucinga ukuba, ‘Umntwana wam ulele kakuhle.’ Kodwa kukho iimpawu ezibonisa ukuba akalali ngokwaneleyo. Jonga ukuba umntwana wakho unazo na ezi zinto:

• Kunzima kakhulu ukuvuka kusasa, kwaye nokuba ndivuka, ndisaziva ndisozela kwaye ndilivila .
• Ndisoloko ndiziva ndidiniwe kwaye ndingenabomi emini.
• Kunzima ukugxila kumsebenzi wesikolo nokudlala, kwaye ootitshala bathi, "Umntwana ulele eklasini."
• Ndiba nomsindo ngokukhawuleza kunangaphambili, ndiziva ndixhalabile, ndikhala ngaphandle kwesizathu , kwaye ndiba nomsindo ngezinto ezincinci.
• Abanye abantwana baba nomdla kakhulu xa bengalali ngokwaneleyo, bengakwazi ukuhlala kwindawo enye, kwaye bedlala kakhulu.
• Umzekelo, emini, xa ndikhwele imoto okanye ndibukele iTV, ndilala ngokuzenzekelayo .
• Ndihlala ndikhalaza ngentloko ebuhlungu , ingakumbi emva kwemini.
• Umsebenzi wesikolo uyehla , amanqaku ayehla.
• Zininzi kakhulu izinto zokulibala .
• Ndifumana izifo ezincinci rhoqo .

Ukuba olunye okanye ngaphezulu kwezi mpawu luyaqhubeka, oko kuthetha ukuba umntwana wakho akalali ngokwaneleyo.

Kuza kwenzeka ntoni ukuba awulali ngokwaneleyo?

Ukungalali ngokwaneleyo akunakuchaphazela kuphela usuku lomntwana, kodwa nempilo yakhe yexesha elide. Ngamafutshane:

Iziphumo ezikhawulezileyo:

• Ubunzima bokufunda, ukuphazamiseka kwenkumbulo.
• Ukwenza izigqibo ezingalunganga, umsindo okhawulezayo.
• Iingxaki zokuziphatha, ukwenza ububi obugqithisileyo, ukungathobeli.
• Umngcipheko okhulayo weengozi (umz. ukuwa, ukukrweleka ngelixa udlala).
• Izifo ezifana nomkhuhlane oqhelekileyo zisasazeka ngokukhawuleza.

Iziphumo zexesha elide:

• Umngcipheko wokutyeba kakhulu uyanda kuba xa singalali ngokwaneleyo, iihomoni ezilawula ukutya kwethu (`Ghrelin`, `Leptin`) nazo ziyatshintsha, nto leyo eyandisa umnqweno wethu wokutya ukutya okumnandi nokunesitatshi.
• Kukho ithuba lokujongana nezifo ezifana ne -Type 2 Diabetes Mellitus kwixesha elizayo.
• Isifo sentliziyo kunyeUmngcipheko weemeko ezifana noxinzelelo lwegazi oluphezulu unokwanda.
• Ukwanda kokuchaphazeleka ziingxaki zempilo yengqondo, ezinje ngokudakumba nokuxhalaba .
• Ukukhula okulibazisekayo, ingakumbi ukuba ulala kancinci ixesha elide.

Izinto abazali abanokuzenza ukunceda abantwana babo balale ngcono

Kulungile, ngoko ke singabanceda njani abantwana bethu bafumane ubuthongo obuxabisekileyo? Ungakhathazeki, kukho izinto ezincinci esinokuzenza yonke imihla. Oku sikubiza ngokuba 'kucoceko lokulala' .

• Misela ixesha lokulala nelokuvuka elihambelanayo:
• Zama ukulalisa umntwana wakho ngexesha elifanayo yonke imihla uze umvuse ngexesha elifanayo kusasa. Musa ukutshintsha eli xesha kakhulu (umahluko omkhulu weyure) kwiintsuku zesikolo nakwiiholide . Oku kuya kunceda iwotshi yebhayoloji yomntwana wakho isebenze kakuhle.
• Yenza umkhwa wokuphumla ngaphambi kokuba ulale. Oku kungathatha malunga nemizuzu engama-20-30. Umzekelo, ukuhlamba umzimba wakho (kungcono ngamanzi afudumeleyo), ukuxukuxa amazinyo akho, ukunxiba kwigumbi lokulala, ukufunda incwadi (nomntwana wakho), ukumamela ingoma ethambileyo, okanye ukuthetha ngezinto ezilungileyo ezenzekileyo emini.
• Indawo yokulala ekhululekileyo:
• Igumbi lokulala kufuneka libe mnyama, lizole, kwaye lipholile (kodwa lingabi bandayo). Ukuba kuyimfuneko, ungasebenzisa amakhethini aqinileyo.
• Ibhedi, umatrasi, kunye nomqamelo kufuneka zikhululeke. Musa ukwenza ibhedi yomntwana wakho ibe yindawo yokudlala okanye yokohlwaya. Menze aqonde ukuba ibhedi yeyokulala kuphela .
• Umda weXesha leSkrini:
• Yeka ukusebenzisa iTV, iikhompyutha, iitablet, kunye neefowuni ubuncinane iyure ngaphambi kokuba ulale. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwezi zixhobo kuthintela ukuveliswa kwemelatonin, ihomoni esinceda silale. Kungcono ukugcina ezi zixhobo ze-elektroniki zingangeni kwigumbi lokulala.
• Lumka ngokutya nokusela:
• Kuphephe ukunika inja yakho ukutya okunzima, iilekese, itshokolethi, iziselo ze-cola, ikofu, kunye neti ene-caffeine xa sele isondele ixesha lokulala. I-caffeine iyavuselela kwaye inokulibazisa ukulala.
• Musa ukuvumela umntwana wakho alale elambile, kodwa ayingombono ulungileyo ukumvumela alale ehluthi. Ukuba kuyimfuneko, ungamnika into ekhaphukhaphu, njengeglasi yobisi, malunga neyure ngaphambi kokuba alale.
• Bavumele badlale kwaye bazilolonge kakuhle emini:
• Ukudlala nzima emini kunye nokwenza imisebenzi yangaphandle kuya kukunceda ulale ngcono ebusuku. Kodwa kuphephe imisebenzi enzima okanye enzima iiyure ezi-2-3 ngaphambi kokulala. Imisebenzi ezolileyo yeyona ilungileyo ngelo xesha.
• Ukulala:
• Abantwana abancinci bafuna ukulala emini. Kodwa yiloo ntoUkuhlala ulele ebusuku kakhulu kunokuchaphazela ubuthongo bakho ebusuku. Ukuba unomntwana ofunda esikolweni, zama ukulala kwangethuba emini (umz. ngaphambi kwentsimbi yoku-1 emva kwemini). Abantwana abakwiminyaka yesikolo abadli ngokufuna ukulala.

Sidlale umdlalo omncinci?

Khumbula, sithethe ngaphambili ukuba umntwana ophakathi kweminyaka eyi-6 ukuya kweyi-12 udinga umyinge weeyure eziyi-9 ukuya kweyi-12 zokulala. Khawuthelekelele, ikati enkulu ilala malunga neeyure eziyi-12 ukuya kweyi-16 ngosuku. Emva koko inja ilala malunga neeyure eziyi-10 ukuya kweyi-14. Ezinye izilwanyana, umzekelo , ilulwane , zinokulala ukuya kuthi ga kwiiyure ezingama-20 ngosuku! Ngoko ke, ngoku uyaqonda ukuba ukuze kuphuhliswe ubuchopho babantwana bethu kunye namandla abo omzimba, nabo kufuneka balale kakuhle njengezi zilwanyana, akunjalo? Luxanduva lwethu ukubanceda babe 'ziinkwenkwezi zokulala' , oko kukuthi, abantu abafumana okuninzi ebuthongweni babo.

Ngaba ngamanye amaxesha kufuneka uye kugqirha?

Kwiimeko ezininzi, ezi zinto zikhankanyiweyo apha ngasentla zinokunceda umntwana wakho alale ngcono. Nangona kunjalo, kukho iimeko apho kufuneka ufumane ingcebiso kagqirha. Umzekelo:

• Ukuba ukwenzile konke oku kwaye umntwana wakho usenobunzima bokulala, okanye ukuba uvuka rhoqo ebusuku (iintsuku ezininzi ngeveki, malunga nenyanga).
• Ukuba umntwana wakho uyarhona kakhulu, ubonakala eyeka ukuphefumla ngelixa elele , okanye wenza iingxolo ezingaqhelekanga ngelixa ephefumla, oku kungaba luphawu lwemeko ebizwa ngokuba yi -sleep apnea .
• Ukuba ukuhambahamba ulele, amaphupha amabi rhoqo, okanye izinto ezoyikisayo ebusuku ziyenzeka rhoqo kwaye ziyingxaki kumntwana okanye kusapho.
• Ukuthetha nge- Restless Legs Syndrome, ukungonwabi okungaqhelekanga kwimilenze yomntwana xa elele .
• Ukuba ukungalali ngokwaneleyo kunempembelelo enkulu kwimisebenzi yemihla ngemihla yomntwana kunye nomsebenzi wesikolo .

"Ukuba uneengxaki ngomntwana wakho, kungcono ukubona ugqirha wezingane okufutshane nawe uze uthethe naye. Akukho nto inokubangela ixhala ngayo, kwaye kwiimeko ezininzi kukho izisombululo ezilula okanye unyango ukuba kuyimfuneko."

Masikhumbule oku...

Ngoko ke, kungangcono ukuba ungakhumbula izinto ezimbalwa ezibalulekileyo koko sithethe ngako namhlanje:

• Ukulala kakuhle kubalulekile ekukhuleni kakuhle kwabantwana, ekufundeni, ekulawuleni iimvakalelo zabo, nasekonwabeni. Kubalulekile njengokutya nokusela.
• Abantwana abaneminyaka eyahlukeneyo bafuna ubuthongo obahlukeneyo. Qinisekisa ukuba umntwana wakho ufumana ubuthongo obufanelekileyo obuhambelana nobudala bakhe.
• Indlela yokulala ezolileyo, igumbi lokulala elithozamileyo, nokuhlala kude nezikrini ngaphambi kokulala zonke ezi ziindlela ezilungileyo zokukunceda ulale ngcono. Kungathatha ixesha ukuqhela ezi zinto, kodwa ungayeki.
• Ukuba unamathandabuzo okanye imibuzo malunga nokulala komntwana wakho, ungaze woyike ukuthetha nogqirha .
• "Ukulala kamnandi ebusuku sisipho esibalaseleyo esinokusinika abantwana bethu abancinci. Kubanika amandla okuphila ubomi obonwabisayo nobunempilo ubomi babo bonke. Ngoko ke, sonke masenze abantwana bethu babe 'ziintshatsheli zokulala'!"

Ukulala kwabantwana, ukubaluleka kokulala, iingcebiso zokulala kakuhle, iingxaki zokulala, impilo yomntwana, ucoceko lokulala, ukulala kwabantwana