Iindlela ezili-10 zokunceda umntwana wakho alale kamnandi ebusuku! Funda ngococeko lokulala

Ingaba umntwana wakho akalali kakuhle ebusuku? Kuqhelekile ukuba abantwana abancinci nabadala babe nengxaki yokulala ebusuku. Kodwa xa oku kusenzeka yonke imihla, kuyakukhathaza njengomama, akunjalo? Ukulala kakuhle kubaluleke kakhulu ekuphuhlisweni komntwana, ekufundeni, nasekwanelisekeni imini yonke. Ngoko ke, ukuba ukhathalela kancinci imikhwa emihle yokulala, oko kukuthi, ucoceko olusempilweni lokulala , ungafumana isisombululo sale ngxaki kakhulu. Le mikhwa iluncedo kakhulu kubantwana abanengxaki yokungalali . Makhe sibone ukuba zeziphi ezi zinto?

Unokunceda njani abantwana ukuba balale kakuhle?

Zama le mikhwa ukunceda umntwana wakho alale kakuhle ebusuku:

1. Landela inkqubo ethile yokulala

Ngamafutshane, oku kuthetha ukwenza inkqubo efanayo yokuzola ubusuku ngabunye ngaphambi kokuba ulale. Khawuthelekelele, ukuba ngequbuliso uxelela umntwana obediniwe kukudlala nokusebenza esikolweni imini yonke, “Lala!” bekuya kuba nzima kuye, akunjalo? Kufana nokuzama ukumisa umatshini osebenza ngokukhawuleza. Yiyo loo nto kubalulekile ukwenza amalungiselelo amancinci ngaphambi kokuba ulale, oko kukuthi, inkqubo. Oku kuya kulungiselela ingqondo nomzimba womntwana ukulala.

Ngoko ke oku kungenza ntoni?

• Ungahlamba okanye uhlambe ngamanzi afudumeleyo . Oku kuya kwenza umzimba wakho uzive ulungile.
• Ungamamela umculo ozolileyo nomnandi .
• Kulungile nokubanika iti yemifuno ethambileyo ( eneswekile encinci) efana ne-chamomile.
• Ungenza umthambo wokuphefumla nzulu. Yithi, "Phefumla nzulu uze ukhuphe umoya kancinci" nomntwana wakho.
• Ungenza nezinye iindlela ezilula zokuzolula umzimba eziya kwenza umzimba wakho uzive ukhaphukhaphu.

Into ebalulekileyo kukuba ungadibanisa nantoni na eyenza umntwana wakho azive ezolile kwaye ekhululekile. Akunyanzelekanga ukuba kube ngumsebenzi omninzi, omnye okanye ababini kuphela abaya kwenza. Into ebalulekileyo kukwenza ngokulandelelana okufanayo yonke imihla.

2. Nciphisa izibane ezikhanyayo kunye nezinto ze-elektroniki ebusuku

Imizimba yethu inehomoni elawula ubuthongo, ebizwa ngokuba yimelatonin . Ukuvezwa kukukhanya okuqaqambileyo, ingakumbi ukukhanya okuluhlaza okwesibhakabhaka, kunciphisa ukuveliswa kwale homoni, nto leyo ethetha ukuba ukulala kuyalibaziseka.

• Zama ukunciphisa ukukhanya ekhayeni lakho ngokuhlwa nasebusuku. Ukuba kunokwenzeka, sebenzisa izibane ezifiphazekayo okanye iibhalbhu ezinombala ofudumeleyo.
• Nciphisa ukukhanya okukhanyayo kunye nokukhanya okuluhlaza okwesibhakabhaka kwizixhobo ze-elektroniki ezifana neeTV, iifowuni, kunye neetablet. Iifowuni ezininzi "zinexesha lasebusuku," zisebenzise.
• Iingcali zithi zonke izikrini mazibekwe ecaleni ubuncinane iyure ngaphambi kokuba zilale . Endaweni yoko, funda incwadi okanye, njengoko bekutshiwo ngaphambili, yalela umntwana wakho ukuba enze into ezolileyo.

3. Misela ishedyuli yokulala rhoqo

Oku kubaluleke kakhulu. Ukulala nokuvuka ngexesha elinye yonke imihla kunceda iwotshi yendalo yomzimba wethu (i-Circadian rhythm) isebenze kakuhle. Emva koko, ngexesha elifanelekileyo ngokuhlwa, i-hormone iMelatonin iyaveliswa kwaye ubuthongo buqala.

• Ngaphandle kokuba umntwana wakho uyagula okanye ulele kakubi ebusuku, zama ukumvusa ngexesha elinye ngeempelaveki nangeeholide . Kulungile ukulala ixesha elide ukuya kuthi ga kwimizuzu engama-30. Ukulala ixesha elide kunokuphazamisa indlela yakhe yokulala phakathi evekini.

4. Gcina igumbi lokulala lipholile, limnyama, kwaye lizolile.

Indawo yokulala inefuthe elikhulu ekulaleni kakuhle.

• Gcina igumbi lipholile kancinci . Ungasebenzisa i-AC okanye ifeni. (Kodwa ezinye iintsana zithanda ukulala kwigumbi elifudumeleyo, ngoko ke jonga ukuba umntwana wakho ukhetha ntoni).
• Yenza igumbi libe mnyama kakhulu. Kungcono ukuba kungabikho kukhanya konke konke. Gquma nayiphi na imithombo yokukhanya ngamakhethini.
• Nciphisa ingxolo. Ukuba kukho izandi ezingenakuphepheka, ungamnika umntwana wakho ii-earplugs kunye ne-sleep mask.

5. Cwangcisa ukuchitha ixesha elaneleyo ebhedini

Ubungakanani bokulala abantwana ababudingayo buyahluka ngokweminyaka yabo.

• Abantwana abakwiminyaka yesikolo (abaneminyaka eyi-6 ukuya kweli-12) ngokubanzi bafuna ukulala iiyure ezili-9 ukuya kweli-12 ngosuku.
• Ulutsha lufuna ukulala iiyure ezisi-8 ukuya kwezili-10.

Khumbula, abanye abantwana banokufuna ukulala ixesha elide kunabanye. Ukuba umntwana wakho ubonakala ediniwe ngalo lonke ixesha, usenokungalali ngokwaneleyo.

6. Fumana ukukhanya kwelanga kwangoko xa uvuka.

Ilanga liphuma kusasa(okanye nakuphi na ukukhanya okukhanyayo) kubetha imizimba yethu, kuthumela umyalezo engqondweni yethu wokuba “sekusemini, kufuneka sinciphise ukuveliswa kwe-melatonin.” Oku kwenza imizimba yethu ilungele ukuqala usuku.

• Ukuba akukho kukhanya kwelanga kuncinci kusasa apho uhlala khona, ungabeka isibane esikhanyayo egumbini ukuze sikhanyise xa umntwana wakho evuka.

7. Nciphisa i-caffeine.

I-caffeine sisikhuthazi, oko kuthetha ukuba iyakuthintela ekulaleni.

• Iingcali zithi akulunganga ukunika abantwana abancinci nantoni na equlethe i-caffeine (umz. ikofu, iti, itshokolethi, iziselo ezibandayo).
• Kulungile ukuba ulutsha lusele umlinganiselo omncinci (ngaphantsi kwekomityi enye yekofu ngosuku, engaphantsi kwe-100mg). Kodwa kungcono ukuba wonke umntu ayiphephe i-caffeine emva kwentsimbi yesi-3 emva kwemini.

8. Nciphisa ixesha lokulala emini

Musa ukumnika umntwana wakho ubuthongo emini ngaphandle kokuba ulele kakhulu (umz., xa echacha kwisifo esithile). Ukulala emini kunokwenza kube nzima kuye ukulala ebusuku, kuba akayi kuziva ediniwe.

9. Zilolonge emini

Kufunyaniswe ukuba ukuzilolonga emini kunokukunceda ulale ngcono ebusuku. Nangona kunjalo, olu qheliselo kufuneka lwenziwe ngaphambi kokuba kuhlwe. (Ukuzilolonga ngokuhlwa ngamanye amaxesha kunokuphazamisa ubuthongo.)

• Nasiphi na isenzo esongeza isantya sentliziyo yomntwana malunga nemizuzu engama-30-60 (ukudlala, ukubaleka, ukutsiba) kuya kumnceda alale ngcono ebusuku.

10. Ukuba awukakwazi ukulala nangona usenza yonke into, vuka ebhedini.

Ngamanye amaxesha abantwana bahlala bephaphile ukuya kuthi ga kwimizuzu engama-30 emva kokulala, okanye baxhalabile kwaye baxhalabile ngokungakwazi ukulala. Ngelo xesha, ngokwenene licebo elihle ukuvuka ebhedini. Ibhedi yindawo yokulala kwaye uzive ukhululekile, ayisiyondawo yokuphosa nokujika uze ubandezeleke.

• Phuma ebhedini uxelele umntwana wakho ukuba enze into ephumzayo nekruqulayo (umz., jonga imifanekiso encwadini, yenza iphazili elula). Baza kuqalisa ukulala kwakhona emva kwexesha elithile.

Xa uqala le mikhwa mitsha, musa ukuzama ukwenza yonke into ngaxeshanye. Ukuba wenza njalo, inokuba nzima kumntwana wakho kwaye usenokungaqhubeki nayo. Qala ngesinye okanye ezimbini, kwaye xa ziba ngumkhwa, yongeza enye. Thetha nomntwana wakho, mbuze ukuba yintoni anokuyenza ngoku, kwaye wenze olu tshintsho ngalunye.

Yintoni enye endifanele ndiyazi?

Ukuba ukwenzile konke oku kwaye umntwana wakho akalali kakuhle, ngokuqinisekileyo bonana nogqirha.Kukho ezinye iingxaki zokulala, ezifana ne-obstructive sleep apnea, ezifuna unyango oluthile ukuze ziphinde ziphile.

Kwakhona, musa ukunika umntwana wakho iipilisi ze-melatonin, izongezo zemifuno, okanye ezinye izinto zokuncedisa ukulala ngaphandle kwengcebiso kagqirha. Ezi zinokuba nemiphumo emibi ebantwaneni nakubantu abakwishumi elivisayo. Khumbula, naliphi na iyeza elinikwa umntwana kufuneka libe phantsi kweliso likagqirha.

Okokugqibela, ezona zinto zibalulekileyo ekufuneka uzikhumbule

Ngoko ke, mhlawumbi uyaqonda ukuba kubaluleke kangakanani ukulala kakuhle emntwaneni, kwaye singamnceda njani ngaloo nto.

• Mfundise umntwana wakho le mikhwa ngomonde nangokungaguquguquki . Musa ukulindela iziphumo zobusuku obunye.
• Mbandakanye nomntwana wakho kule nto. Cela uluvo lwakhe.
• Wonke umntwana wahlukile. Oko kusebenza komnye umntwana kusenokungasebenzi komnye. Ngoko zama kancinci ukuze ufumane oko kusebenza kakuhle kumntwana wakho.

Ukuba ulandela ezi zinto zincinci, ziya kunceda kakhulu ekuncedeni umntwana wakho alale kamnandi ebusuku. Emva koko, uya kukwazi ukuhlala onwabile kwaye esempilweni imini yonke!