Ingaba umntwana wakho okwishumi elivisayo uyalala aze avuke emva kwexesha? Masithethe nge-Delayed Sleep-Wake Phase Disorder!

Ngaba umntwana wakho okwishumi elivisayo uhlala elele ebusuku kakhulu? Ngaba kunzima kangaka ukumvusa kusasa? Ngamanye amaxesha, oku kwenzeka ngexesha lokufikisa. Nangona kunjalo, ukuba oku kuqhubeka ixesha elingaphezu kweenyanga ezintathu, kwaye akakwazi ukugqiba imisebenzi yakhe yemihla ngemihla ngokufanelekileyo, umntwana wakho unokuba nesifo esibizwa ngokuba yiDelayed Sleep-Wake Phase Disorder (DSWPD) . Le yingxaki eqhelekileyo yokulala phakathi kolutsha. Oku kunokukhokelela ekungalalini, ubunzima bokugxila, ukucaphuka, kunye nokudinwa.

Kutheni le meko ibizwa ngokuba yi-(DSWPD) isenzeka? Zithini izizathu zoku?

Kunzima kakhulu ukutsho kanye kanye isizathu soku. Kodwa kukho izinto ezininzi ezinokuba negalelo koku. Makhe sibone ukuba zeziphi.

1. Utshintsho kwiwotshi yendalo yomzimba!

Ngamafutshane, sonke sinewotshi yendalo ngaphakathi emizimbeni yethu. Sikwabiza oku ngokuthi sisigqi sethu se-circadian . Yiyo le nto ilawula ukulala kwethu kunye namaxesha okuvuka. Xa sifika ebusheni, le wotshi yomzimba itshintsha kancinci. Oko kukuthi, ingqondo yethu ivelisa ihomoni ebizwa ngokuba yi-melatonin, esinceda silale, emva kwexesha elifutshane. Umntwana okwishumi elivisayo ulala emva kwexesha kunomntwana okanye umntu omdala. Yiyo loo nto bethanda ukuhlala bephaphile kude kube sebusuku. Nangona kunjalo, kumntwana one-DSWPD, lo mahluko mkhulu kancinci. Ngenxa yoko, abalali ngexesha elifanelekileyo, kwaye kunzima kakhulu ukuvuka kusasa.

2. Mhlawumbi le yinto ezuzwe njengelifa.

Ewe, ukuba kukho umntu kusapho okhe waba nale meko (DSWPD), kunokwenzeka ukuba nomntwana uya kuba nayo. Oko kuthetha ukuba kunokubakho impembelelo yemfuza. Ukuba umama okanye utata wayenayo le ngxaki, umntwana unokuba nayo le meko.

3. Umnqweno wokudibana nabahlobo

Iminyaka yobutsha lixesha apho abahlobo babaluleke kakhulu. Bafuna ukuthetha nabahlobo babo baze babe kunye. Kodwa emva komsebenzi wesikolo nemisebenzi yangaphandle kwesikolo, ixesha ekuphela kwalo abanalo lokuncokola nokuthetha nabahlobo babo lisebusuku. Ngoko ke xa bebuzwa ukuba balale okanye bathethe nabahlobo babo, abantwana abaninzi bakhetha ukuhlala kude kube sebusuku nabahlobo babo. Esi sisizathu sokuba balale kude kube sebusuku.

4. Ukukhanya okuvela kwifowuni, ithebhu!

Ukusebenzisa ifowuni okanye ithebhulethi yakho ngaphambi kokuba ulale kuye kwaba ngumkhwa kubantwana abaninzi. Kodwa ukukhanya okuqaqambileyo okuvela kwezi zixhobo, ingakumbi ukukhanya okuluhlaza okwesibhakabhaka, kuchaphazela iwotshi yethu yomzimba. Ngokukodwa, kunciphisa ukuveliswa kwemelatonin, ihomoni ekunceda ulale. Ukuvezwa kolu hlobo lokukhanya nasemva kokutshona kwelanga kunokulibazisa ubuthongo. Ngokufanayo, ukuba ilanga alifiki kakuhle emzimbeni wakho kusasa, linokuchaphazela nokusebenza kwewotshi yakho yomzimba.

Khawucinge nje, ukuze iwotshi yomzimba wethu isebenze kakuhle, kufuneka ibe mnyama ebusuku kwaye ikhanyise kusasa. Xa ifowuni yethu ikhanya ebusuku, iwotshi yomzimba wethu icinga ukuba kusesemini!

Ukongeza kwezi zinto, izinto ezifana nokusebenza ebusuku, ukuhamba rhoqo kwiindawo ezinexesha, kunye nokusela i-caffeine eninzi, njengekofu, nazo zinokuba negalelo ekuphuhlisweni kwesi sifo (DSWPD).

Uyazi njani ukuba unayo (DSWPD)? Zithini iimpawu?

Uphawu oluphambili lwale meko kukungakwazi ukulala ngexesha elifanelekileyo lesikolo okanye eminye imisebenzi kunye nokungakwazi ukuvuka kusasa. Ngokukodwa, umntwana ukhetha ukuhlala ephaphile ebusuku aze avuke kusasa. Ngenxa yoko, emini:

• Ndiziva ndidiniwe kakhulu kwaye ndilala rhoqo.
• Kunzima ukugxila kumsebenzi wesikolo okanye nantoni na enye.
• Usenokungonwabi, usenokuba nomsindo kwaye uphazamisekile.
• Oku kunokuchaphazela nemisebenzi yokufunda.

Kuqhelekile ukubona ezi mpawu ngamanye amaxesha kulutsha. Oku kungenxa yokuba iiklasi zesikolo samabanga aphakamileyo zihlala ziqala kusasa kakhulu. Ngelo xesha, iiwotshi zomzimba zolutsha ezininzi azikulungelanga ukuvuka. Nangona kunjalo, ukuba ezi mpawu ziqhubeka ixesha elingaphezu kweenyanga ezintathu kwaye zichaphazela kakhulu imisebenzi yemihla ngemihla yomntwana, kusenokwenzeka ukuba yi-(DSWPD). Ukuba balala kakhulu ngeempelaveki okanye ngeeholide baze bavuke kade, eso sesinye isizathu sokucinga ngale meko.

Oogqirha bayixilonga njani le meko (DSWPD)?

Akukho vavanyo lwezonyango oluchanekileyo malunga noku. Nangona kunjalo, ugqirha wakho angacela umntwana wakho ukuba abhale phantsi ixesha lokulala kwakhe . Oku kuthetha ukuba kufuneka ubhale phantsi ixesha lokulala kwakhe, ixesha avuka ngalo, kunye nokuba uziva ediniwe kangakanani kusasa nangokuhlwa (nokuba ulele okanye uvukile) yonke imihla ubuncinane iveki. Kubalulekile nokuqaphela iindlela zakhe zokulala ngeempelaveki nangeeholide, njengoko enokulala ixesha elide okanye ahlale evukile kamva ngaloo mihla.

Ngamanye amaxesha, ugqirha wakho uya kucela umntwana wakho ukuba anxibe isixhobo esincinci (esibizwa ngokuba yi-actigraph ) esirekhoda xa umzimba uphumle kwaye usebenza nini. Oku kunokunceda ukuqinisekisa oko ukubhalileyo kwidayari yakho yokulala.

Inyangwa njani le meko (DSWPD)?

Ugqirha womntwana wakho uza kucebisa iindlela ezahlukeneyo zokunceda kule meko.

1. Misela imikhwa emihle yococeko lokulala

Eli linyathelo lokuqala nelibaluleke kakhulu onokulithatha ekunyangeni le meko (DSWPD). Oko kukuthi:

• Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla (zama ukugcina oku kangangoko unako nangeempelaveki).
• Gcina igumbi lakho lokulala lipholile, limnyama, kwaye lizolile .
• Kuphephe ukutya ukutya okune -caffeine njengekofu, iti, kunye netshokholethi iyure okanye ezimbini ngaphambi kokuba ulale.
• Musa ukutya ukutya okunzima ngaphambi kokuba ulale.
• Kuphephe ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV ngaphambi kokuba ulale. Endaweni yoko, ungenza into ephumzayo njengokufunda incwadi okanye ukumamela umculo.
• Ukuzilolonga emini kunokukunceda ulale ngcono, kodwa kuphephe ukuzilolonga okunzima xa sele usondele ixesha lokulala.

2. Ukuqhela ukusebenza kwewotshi yakho yomzimba kwangethuba kancinci

(DSWPD) Le ndlela inokunceda ukuba iimpawu azikho qatha kakhulu. Okwenzayo kukutshintsha ixesha lokulala lomntwana wakho imizuzu eli-15-30 ngaphambi kwexesha yonke imihla . Emva kweveki okanye ezimbini, umntwana wakho kufuneka akwazi ukulala ngexesha elifanelekileyo. Oku kufuna umonde omncinci.

3. Ukuthatha izongezo ze-melatonin

Ukusebenzisa ezi zinto kunokunceda umntwana wakho alale kwangoko ngokuhlwa. Nangona kunjalo, musa ukunika umntwana wakho ezi zinto ngaphandle kokuthetha nogqirha wakho. Buza ugqirha wakho ukuba zifanelekile na kumntwana wakho kwaye kufuneka umnike malini. Izongezo zeMelatonin aziloyeza elilawulwayo. Ke ngoko, ngumbono olungileyo ukubuza ugqirha wakho malunga neebhrendi ezithembekileyo.

4. Unyango olulula

Ukuvezwa kukukhanya okuqaqambileyo kusasa kunokunciphisa ukuveliswa kwe-melatonin kwaye kuvuselele ingqondo. Oku kuthetha ukuba kungcono ukuma kufutshane nefestile xa uvuka kusasa uze uphume okwethutyana. Kwakhona, kuphephe ukuvezwa kukukhanya okukhanyayo ngokuhlwa nasebusuku, ingakumbi ukukhanya okuluhlaza okwesibhakabhaka okuvela kwizixhobo ze-elektroniki.

5. Unyango lweChronotherapy

Le yindlela esetyenziswa kwiimeko ezinzima ngakumbi. Okwenzayo kule meko kukulibazisa ixesha lokulala lomntwana ngeeyure ezi-2-3 yonke imihla. Emva kweveki okanye ezimbini, umntwana angaya kwixesha lokulala alifunayo. Nangona kunjalo, ukuze enze oku, umntwana kufuneka akwazi ukulala emini kangangeveki okanye ezimbini. Ke ngoko, kungcono ukwenza oku ngexesha leeholide zesikolo ezinde. Le ndlela ngokuqinisekileyo kufuneka yenziwe ngokwengcebiso kagqirha.

Ndingamnceda njani umntwana wam nge (DSWPD)?

Njengomzali, ungamnceda umntwana wakho ukuba alawule le meko.

• Thetha nomntwana wakho malunga nococeko oluhle lokulala . Mfundise ukubaluleka kokugcina igumbi lakhe lokulala lipholile, limnyama, kwaye lizolile. Endaweni yokuzama ukwenza utshintsho olukhulu ngaxeshanye, qala ngotshintsho olunye okanye ezimbini ezincinci umntwana wakho anokuzitshintsha. Mncome umntwana wakho xa olo tshintsho luncinci luphumelela.
• Thetha nootitshala bomntwana wakho okanye umcebisi wesikolo ukuze ubone ukuba umntwana wakho akanakuyibaleka na iklasi yasekuseni.
• Ukuba kunokwenzeka, yenza imisebenzi yomntwana wakho yasemva kwemini kwangethuba.Jonga ukuba unako na. Xa kukho ixesha elingakumbi lokuphumla emva kwemini nangokuhlwa, umntwana akayi kunyanzeleka ukuba ahlale elele de kube sebusuku ukuze enze umsebenzi wesikolo okanye athethe nabahlobo.

Khumbula, oku akulotyala lomntwana. Asikuko into abayenzayo ngenxa yokukruquka. Yimeko ebangelwa kukutshintsha kwemizimba yabo. Ngoko ke, mphathe umntwana ngokuqonda, ngomonde nangothando.

Yintoni enye omele uyazi?

Nangona kungekho nyango lwe-DSWPD, uninzi lwabakwishumi elivisayo luyayeka le meko njengoko lukhula. Njengoko lungena ebuntwini obukhulu, iindlela zabo zokulala nokuvuka zihlala ziqala ukutshintsha kwangethuba.

Kude kube ngoko, ungamnceda umntwana wakho alandele la macebiso kwaye uqiniseke ukuba umsa umntwana wakho rhoqo kuvavanyo lwezonyango. Kubalulekile ukuthetha nogqirha wakho rhoqo kwaye unike umntwana wakho inkxaso ayidingayo.

Umyalezo Wokuya Ekhaya

• Ukuba umntwana wakho okwishumi elivisayo uyaqhubeka elele ebusuku kakhulu aze abe nobunzima bokuvuka kusasa, isenokuba yiDelayed Sleep-Wake Phase Disorder (DSWPD) .
• Kukho izizathu ezahlukeneyo zoku, esona siphambili kukutshintsha kwewotshi yomzimba okwenzeka ngexesha lokufikisa.
• Izinto ezifana nemikhwa emihle yokulala, unyango olulula, kwaye, ukuba kuyimfuneko, izongezo ze-melatonin (phantsi kwengcebiso kagqirha) zinokunceda ekulawuleni le meko.
• Umonde, ukuqonda, kunye nenkxaso yezonyango zibaluleke kakhulu ngeli xesha lohambo. Uninzi lwabantwana luyakhula njengoko bekhula.

Ukuba ucinga ukuba umntwana wakho unengxaki efana nale, kungcono ungoyiki uze ubone ugqirha ukuze akunike ingcebiso.

Ukulala, ubutsha, i-DSWPD, i-Delayed Sleep-Wake Phase Disorder, i-melatonin, iingxaki zokulala, iwotshi yomzimba