Ingaba umntwana wakho okwishumi elivisayo ulala ngokwaneleyo? (Umntwana okwishumi elivisayo ulala) Masiyinyamekele le nto!

Ngaba unomntwana ekhaya osele ekhulile kancinci ngoku, oko kukuthi, oya esikolweni, osondela ekufikiseni ebusheni? Zininzi izinto ezenzekayo ebomini bakhe ngeli xesha, akunjalo? Umsebenzi wesikolo, ukuncokola nabahlobo, izinto ezintsha azithandayo... Ngenxa yale nto yonke, ukubenza balale kakuhle, bekhululekile ngamanye amaxesha kunokuba ngumceli mngeni omkhulu. Kodwa ubusazi na ukuba, ukulala kubalulekile ekuphuhlisweni komzimba nengqondo komntwana okule minyaka. Ngoko ke, masithethe namhlanje ngendlela yokunceda umntwana wakho okwishumi elivisayo alale ngokwaneleyo?

Kutheni ukulala kubaluleke kangaka kubantwana bethu abancinci?

Ukulala akupheleli nje ekuvaleni amehlo. Lixesha elixabisekileyo lokuvuselela nokulungisa imizimba neengqondo zethu. Oku kubaluleke kakhulu ngexesha lokufikisa.

Ukukhula ngokomzimba kunye nempilo

Ubusazi na ukuba imizimba yethu ivelisa eyona 'Hormone Yokukhula' xa silele? Le hormone inceda umntwana ukuba akhule abe mde, akhule umzimba omkhulu, kwaye aqinise izihlunu. Ayisiyiyo loo nto kuphela, kodwa xa silala kakuhle, amajoni ethu omzimba nawo ayaqina. Emva koko, asiyi kugula kakhulu. Ukuba asilali ngokwaneleyo, umntwana wethu unokugula rhoqo aze azive ediniwe.

Ukuphila kakuhle kwengqondo kunye nokusebenza kwengqondo

Ukulala kubaluleke kakhulu kwiingqondo zethu. Ukulala kunceda ekunciphiseni 'uxinzelelo' okanye umthwalo wengqondo oqokelelana imini yonke. Xa umntwana elele kakuhle, kulula ukuba ajonge izinto ngendlela eyakhayo aze alawule iimvakalelo zakhe. Kwakhona, iinkumbulo zigcinwa engqondweni, kwaye kusinceda siqonde izinto ngcono kwaye sigxile ngexesha lokulala. Ihomoni ethi 'Melatonin' ikwanxulumene nokulala, njengoko ilawula umjikelo wethu wokulala nokuvuka.

Yenza ukufunda kube yimpumelelo

Umsebenzi wesikolo, ukufundisa, iimviwo... konke oku kufuna ingqondo yomntwana isebenze kakuhle, akunjalo? Xa umntwana elala ngokwaneleyo, amandla akhe okukhumbula izifundo, ukufunda izinto ezintsha, nokusombulula iingxaki ayakhula. Umntwana angaziqonda njani izifundo ngelixa elele, akunjalo?

Umntwana okwishumi elivisayo udinga ukulala ixesha elingakanani ngosuku?

Ngokomyinge, oogqirha bathi umntwana okwishumi elivisayo oneminyaka eli-13 ukuya kweli-18 ubudala udinga iiyure ezisi-8 ukuya kwezili-10 zokulala ngosuku . Nangona kunjalo, oku kunokwahluka kancinci kumntwana ngamnye. Abanye abantwana banokudinga iiyure ezisi-8, ngelixa abanye banokudinga iiyure ezisi-9. Eyona nto ibalulekileyo kukubona ukuba umntwana wakho uhlaziyekile na kwaye akadiniwe xa evuka kusasa.

Kutheni ngamanye amaxesha kunzima ukuba balale ngokwaneleyo?

Ngoku usenokuba uzibuza, "Ukuba sifuna ukulala ixesha elide kangaka, kutheni abantwana bethu bengalali kakuhle?" Kusenokuba nezizathu ezininzi zoko.

Utshintsho lomzimba

Ubutsha lixesha lotshintsho olukhulu emzimbeni. Ngeli xesha, 'iCircadian Rhythm' yabo, umjikelo wendalo wokulala nokuvuka komzimba, uyalibaziseka kancinci. Ngamafutshane, banokukufumanisa kunzima ukulala ebusuku kwaye kube nzima ukuvuka kusasa. Asikuko oku kuphosakele, kungokwemvelo.

Imfundo kunye nemisebenzi yangaphandle kwesikolo

Ngomsebenzi wesikolo, iiprojekthi, ukufundela iimviwo, iiklasi zokufundisa, ezemidlalo, iiklasi zomculo... kunzima ebantwaneni ukufumana ixesha lokulala. Kwezinye iintsuku, banokufunda kude kube sebusuku kakhulu.

Ubomi bentlalo kunye nexesha lesikrini

Kule minyaka, ukuthetha nabahlobo, ukuba kwi-social media, kunye nokudlala imidlalo yevidiyo kubaluleke kakhulu kubo. Ngoko ke, ukuhlala kwifowuni okanye kwi-laptop yakho kude kube sebusuku kunokukulibazisa ubuthongo bakho. Ukukhanya okuluhlaza okwesibhakabhaka okuphuma kwezi zikrini kunciphisa ukuveliswa kwehomoni ethi 'Melatonin' , ekunceda ulale.

Uxinzelelo

Ixhala, elibangelwa zizinto ezifana neemviwo, iingxaki nabahlobo, kunye nokuxhalabela ikamva, okanye ngamanye amaxesha nokudakumba, kunokuphazamisa ubuthongo. Ungalala njani kakuhle xa unengxaki engqondweni yakho?

Uyazi njani ukuba umntwana wakho akalali ngokwaneleyo?

Kukho iimpawu ezinokukunceda wazi ukuba umntwana wakho akalali ngokwaneleyo:

• Kunzima kakhulu ukuvuka kusasa, kwaye ndiziva ndisozela nasemva kokuvuka.
• Ndisoloko ndisozela emini, ndide ndilale naseklasini.
• Ndiba nomsindo kakhulu, ndicaphuke ngezinto ezincinci, kwaye imo yam itshintsha rhoqo.
• Kunzima ukukhumbula izinto, kwaye andikwazi ukugxila.
• Ndifumana izifo ezincinci ezifana nomkhuhlane rhoqo.
• Ukutya ukutya okuncinci okanye okuninzi kunangaphambili.
• Umdla kwimisebenzi yokufunda uyancipha, kwaye amanqaku ayahla.

"Khumbula, kulungile ukuba nobusuku obunye okanye obubini. Kodwa ukuba ezi mpawu ziyaqhubeka, kufuneka ukhathazeke."

Singabanceda njani abazali?

Kulungile, masibone ukuba singayinceda njani le meko. Ukuba sisebenzisana nomntwana size senze icebo, le ngxaki inganceda kakhulu.

1. Masithethe ngokukhululekileyo.

Into yokuqala omawuyenze kukuthetha nomntwana wakho ngale nto ngendlela ezolileyo nenothando . Mbuze ukuba kutheni engakwazi ukulala kwaye zithini iingxaki zakhe. Endaweni yokumohlwaya, mxelele ukuba ukulungele ukumnceda.

2. Yenza indawo elungele ukulala

Igumbi lokulala lomntwana lifanele libe yindawo efanelekileyo yokulala.

• Igumbi kufuneka libe mnyama, lizole, kwaye lipholile kancinci .
• Ibhedi, umatrasi kunye nomqamelo kufuneka zikhululeke.
• Khuthaza umntwana wakho ukuba angajongi iiscreen ezifana neefowuni, iitablet, kunye neeTV ubuncinane iyure ngaphambi kokuba alale. Kungcono ukuba ezi zinto zingagcinwa ngaphandle kwegumbi lokulala.

3. Ishedyuli yokulala engaguqukiyo

Kubaluleke kakhulu ukuziqhelisa ukulala nokuvuka ngexesha elifanayo yonke imihla. Kwanangeempelaveki, zama ukungatshintshi la maxesha kakhulu. (Umzekelo, kungadluli iyure emva koko). Oku kubizwa ngokuba kukugcina 'ucoceko lokulala' .

4. Imikhwa yokuphumla ngaphambi kokulala

Khuthaza umntwana wakho ukuba enze into eza kuthoba ingqondo yakhe kwaye iphumze umzimba wakhe ngaphambi kokuba alale.

• Ukuhlamba ngamanzi ashushu.
• Ukufunda incwadi ekhanyayo (kungekhona kwiscreen!).
• Ukumamela umculo ozolileyo.
• Ukwenza into efana nokuzilolonga ngokuphefumla.

5. Ulawulo lwe-caffeine kunye neswekile

Kuphephe ukunika iti, ikofu, kunye nezinye iziselo ezithambileyo ezine- caffeine ngokuhlwa nasebusuku. Kwakhona, kuphephe ukutya neziselo ezineswekile eninzi ebusuku. Ezi zinto zinokuphazamisa ubuthongo.

6. Ukubaluleka kokuzilolonga

Ukuzilolonga emini kunokukunceda ulale ngcono ebusuku. Nangona kunjalo, ayilocebo lilungileyo ukwenza umthambo onzima ngaphambi kokuba ulale, kuba unokuwuvuselela umzimba wakho kakhulu. Umdlalo okanye ukuhambahamba ngokuhlwa kulungile.

7. Ulawulo lwexesha lesikrini

Le yenye yezona ngxaki zinkulu esijongene nazo namhlanje. Thetha nomntwana wakho kwaye ubeke imida kwixesha lesikrini . Ungazisa into efana "nexesha lokufika ekhaya ledijithali" elingavumeli ukusetyenziswa kwezixhobo ezifana neefowuni kunye neetablethi ubuncinane iyure ngaphambi kokulala.

8. Uncedo ngokulawula ixesha

Nceda umntwana wakho alinganisele umsebenzi wesikolo, izinto azithandayo, kunye nemisebenzi yokuzonwabisa. Mqhelise ukucwangcisa usuku lwakhe kunye nokucwangcisa imisebenzi yakhe. Ngale ndlela, akayi kuba nomsebenzi omninzi oqokelelanayo kude kube sebusuku kakhulu.

9. Masibe ngumzekelo omhle.

Ukuba sihlala sibukele iTV nakwiifowuni zethu kude kube sebusuku, singabafundisa njani abantwana bethu imikhwa emihle? Ngumzekelo omhle kubantwana bethu ukulandela imikhwa emihle yokulala kangangoko kunokwenzeka.

Ufanele ufune nini ingcebiso kagqirha?

Ukuba ukhe wazama zonke ezi zinto, kodwa umntwana wakho uyaqhubeka enengxaki yokulala, okanye ukuba ulele kakhulu okanye uxhalabile, kungcono ukubona ugqirha ukuze akunike ingcebiso . Kusenokuba kukho esinye isizathu sezonyango sokungalali okanye ukuphazamiseka kokulala . Kwakhona, iingxaki zempilo yengqondo ezifana nokuxhalaba okanye ukudakumba nazo zinokuchaphazela ukulala.

Amanqaku amafutshane ekufuneka uwakhumbule

Ukunika umntwana ubuthongo obaneleyo kutyalo-mali olukhulu kwimpilo yakhe yexesha elizayo.

• Ukulala kakuhle kubalulekile ekuphuhliseni umzimba nengqondo.
• Ulutsha lufuna ukulala iiyure ezisi-8 ukuya kwezili-10 ngosuku.
• Qonda izizathu zokungalali kakuhle kwaye ufumane izisombululo kunye nomntwana wakho .
• Ishedyuli yokulala engaguquguqukiyo, indawo elungele ukulala , kunye nokulawula ixesha elichithwa kwiscreen kubaluleke kakhulu.
• Nika umntwana wakho uthando, ukuqonda, kunye nenkxaso.
• Ukuba ingxaki iyaqhubeka, ungathandabuzi ukufuna ingcebiso kagqirha .

Khumbula, awuwedwa kolu hambo. Ngomonde nokuqonda, ngokuqinisekileyo ungamnceda umntwana wakho alale kakuhle kwaye akhululeke.

Ukulala Kwabantwana Abaselula, Ukulala Kwabantwana, Iingxaki Zokulala, Ukungalali, Iingcebiso Zokukhulisa Abantwana, Ukulala Kwabantwana Abaselula eSri Lanka, Ucoceko Lokulala