Ukomelela komzimbaJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 7 min

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

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:42:56.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngaba unomntwana ekhayeni lakho oneminyaka elishumi elinesithathu ubudala, oko kukuthi, umntwana omncinci? Ukuba kunjalo, eli bali liza kuba libaluleke kakhulu kuwe. Into enye abazali abaninzi abayithethayo kule mihla kukuba abantwana babo abancinci abalali ngokwaneleyo. Yinto ekufuneka icinge ngayo ngokwenene, kuba ukulala kakuhle kubaluleke kakhulu kwimpilo yomzimba neyengqondo yabantwana bale minyaka.

Umntwana omncinci udinga ukulala ixesha elingakanani ngokwenene?

Ngamafutshane, umntwana omncinci, oko kukuthi, umntwana okwiminyaka yesikolo samabanga aphakamileyo, ngokuqinisekileyo udinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngosuku . Kodwa uyazi, kule mihla, uninzi lwabantwana bethu abalali kangako njengoko usitsho. Abanye banokucinga, "Owu, kuya kwenzeka ntoni ukuba ndilala iiyure ezimbalwa ngaphantsi?" Kodwa ungacingi ngolo hlobo, mhlobo wam. Zininzi izinto ezinokwenzeka xa ungalali ngokwaneleyo. Cinga nje, kunzima kangakanani ukuba umntwana ahlale egxile xa esiya esikolweni aze afunde? Basenokuziva ngathi abakwazi ukukhumbula oko utitshala akufundisayo. Emva koko, amathuba okuba amanqaku abo ehle kwiimviwo nawo aphezulu. Akunjalo kuphela, kodwa xa bengalali ngokwaneleyo, banamathuba amaninzi okufumana iingozi zeemoto. Kuba xa umzimba wakho udiniwe, kunzima ukusebenza ngokuqonda okufanelekileyo kunye nengqalelo. Kwakhona, ukuba ungumntwana odlala imidlalo, oku kungalali ngokwaneleyo kunokuchaphazela nezakhono zakhe. Ukungalali kakuhle kunokuba sisizathu esiphambili sokuba abanye abantwana badla ngokuba nomsindo, babe neemvakalelo ezibuhlungu, okanye babe neengxaki zempilo yengqondo ezifana nokudakumba, ixhala, kwanokudakumba . Ngoko ke, ukulala akuyonto ifanele ithathwe lula.

Kutheni abantwana bethu abancinci benengxaki yokulala?

Kulungile, ngoku makhe sijonge ukuba kutheni abantwana abakule minyaka mincinci beneengxaki ezininzi zokulala. Kukho izizathu ezahlukeneyo, masithethe ngazo nganye nganye.

Umsebenzi wesikolo nobomi obuxakekileyo

"Into yokuqala neyona iphambili lixesha lokuqala kwesikolo . Uninzi lwexesha, abantwana bethu kufuneka baye esikolweni kusasa. Ukongeza, kukho iiklasi zokufunda, imidlalo, kunye neminye imisebenzi eyahlukeneyo yangaphandle kwesikolo. Ngalo lonke eli xesha, ixesha umntwana afanele alale ngalo lincinci kakhulu. Khawucinge nje, emva kokufunda kude kube sebusuku kakhulu, mhlawumbi emva kweeklasi ezongezelelweyo, xa ufika ekhaya kwaye sekuhlwile kakhulu, kwaye uvuka kusasa, ufumana njani iiyure ezisi-8 okanye ezili-10 zokulala? Lo ngumceli mngeni omkhulu ngokwenene.

Utshintsho kwiwotshi yokulala yomzimba!

Into yesibini ebaluleke kakhulu kukuba xa abantwana befikelela kwiminyaka yobutsha, kukho utshintsho kwiwotshi yokulala yendalo, oko kukuthi, `(Iwotshi yeBiological)` emizimbeni yabo . Le yinto ebaluleke kakhulu. Ngamafutshane, imizimba yethu ivelisa ihomoni esinceda silale, esiyibiza ngokuba yi`(Melatonin)` . Le hormone `(Melatonin)` ebantwaneni abancinci nakubantu abadala iqala ukuveliswa ngokuhlwa baze balale ebusuku. Kodwa into emangazayo kukuba le hormone `(Melatonin)` ebantwaneni abancinci iqala ukuveliswa emva kwexesha elithile kunemizimba yabo. Oko kukuthi, ngokwemvelo baqala ukulala malunga ne-10:30, 11:00 ebusuku. Ngoko ke xa kufuneka bavuke kusasa ukuze baye esikolweni, abalali ngokwaneleyo.Asikuko oku okubangela ingxaki, lutshintsho lwendalo oluvela kule minyaka.
Impembelelo yetekhnoloji - iifowuni, iikhompyutha kunye neTV
Ingxaki yesithathu ephambili zizixhobo ze-elektroniki ezifana neefowuni eziphathwayo, iikhompyutha, iitablet, kunye neeTV eziye zaba yinxalenye yobomi bomntu wonke kule mihla. Abantwana abaninzi abancinci basebenzisa ezi zixhobo ngaphambi kokuba balale ebusuku. Ngamanye amaxesha ukuze bafunde, ngamanye amaxesha ukuze bakonwabise. Nangona kunjalo, ukukhanya okukhanyayo okuphuma kwizikrini zezi zixhobo ze-elektroniki, ingakumbi ukukhanya okuluhlaza okwesibhakabhaka ezikuquletheyo , kuyalibazisa ukuveliswa kwehomoni ethi ``Melatonin'' endikhankanyileyo ngaphambili, enceda ekulaleni. Oko kuthetha ukuba umzimba awufumani signal yendalo yokulungiselela ukulala. Ngoko ke nasemva kokulala, uyajika ungalali. Ngamanye amaxesha uncokola nabahlobo kwaye ujonga imidiya yoluntu kwaye awuqondi nokuba ixesha lidlulile. Esi sisizathu esikhulu sokulibaziseka kokulala.
Ngoko ke, ndingamnceda njani umntwana wam omncinci ukuba alale kakuhle?
Kulungile, ngoku uyaziqonda iingxaki kunye nezizathu zazo ngandlela thile. Ngoku makhe sibone ukuba singenza ntoni njengabazali ngale meko. Eyona nto ibalulekileyo kukuba uthethe nomntwana wakho ngale nto ngobubele, ngendlela ayiqondayo . Menze aqonde ixabiso lokulala kakuhle, ukuba kubaluleke kangakanani ekufundeni kwakhe nakwimpilo yakhe. Emva koko ungazama ezi zinto ngendlela ecwangcisiweyo.
Masibeke ixesha lokulala nelokuvuka rhoqo.
Okokuqala, misela ixesha elichanekileyo umntwana wakho afanele avuke ngalo aye esikolweni kusasa. Emva koko , bala umva ubuncinane iiyure ezisi-8 (kwaye kungcono ukuba zibe zi-9) ukusuka apho uze ubeke ixesha lokulala . Umzekelo, ukuba umntwana wakho uvuka ngo-6 kusasa, kufuneka alale kungadlulanga i-10 ebusuku. Kubalulekile ukuziqhelanisa oku ngexesha elifanayo yonke imihla, iintsuku ezintlanu ngeveki. Zama ukunamathela kula maxesha okulala nawokuvuka ngokusondeleyo kangangoko kunokwenzeka, ingakumbi ngeempelaveki nangeMigqibelo nangeCawa . Ukuba umntwana wakho uhlala elele kude kube semini ngempelaveki, kunokuba nzima ukuba abuyele kwindlela yokulala eqhelekileyo ngoMvulo.
"Khumbula, kunzima ukuzakhela le mikhwa ngobusuku obunye. Ekuhambeni kwexesha, ngomonde, umntwana uya kuqhela oku. Musa ukuyinyanzela, kodwa yichaze ngothando."
Le mikhwa iya kunceda kakhulu ekulale kakuhle!
Kukho nezinye izinto ezincinci ezinokunceda abantwana bethu balale kakuhle, baphumle. Ngaba singazijonga nganye nganye ezo zinto?
Injani imeko yegumbi lokulala? Igumbi apho umntwana wakho alala khona kufuneka libe mnyama, lipholile kancinci (ukuze angaziva enesicaphucaphu ), kwaye lizole . Ukuba kukho izinto ezifana neTV okanye inkqubo yemidlalo yevidiyo egumbini, kungcono ukuzisusa kwigumbi lokulala. Kuba ukuba zikhona, aziyi kuziva zifuna ukulala, kwaye ingqalelo yazo iya kuya kwelo cala.
Yintoni omele uyenze iyure ngaphambi kokuba ulale? Chazela umntwana wakho ngothando ukuba ubuncinane iyure ngaphambi kokuba alale, ugqibe umsebenzi wesikolo, ufunde, kwaye uyeke ukubukela iTV, ukusebenzisa ikhompyutha, kunye nokusebenzisa i-smartphone yakho.Ukuba kunokwenzeka, tshaja ifowuni yakho ngaphandle kwegumbi ebusuku. Ngale ndlela, awuyi kuphazanyiswa zizaziso kunye neefowuni ebusuku.
Ngaba kufuneka senze into yokuphumla? Khuthaza umntwana wakho ukuba enze into ephumza ingqondo nomzimba wakhe ngaphambi kokuba alale. Umzekelo, ukuhlamba okufutshane ngamanzi afudumeleyo okanye ukufunda incwadi enebali alithandayo (endaweni yokujonga isikrini) licebo elihle.
Lumka nge -caffeine : Nciphisa ukutya neziselo ezine-caffeine ( ikofu , iti enamandla, ii-sodas, iziselo ezinika amandla , itshokolethi ) ezisetyenziswa ngumntwana wakho, ingakumbi emva kwentsimbi yesi-4 emva kwemini nasebusuku. I-caffeine sisikhuthazi esinokukwenza ulale kwaye sikuvuse.
Iipilisi zokulala azivumelekanga! Ungaze unike umntwana wakho iipilisi zokulala okanye naluphi na olunye unyango oluthi lumenza alale ngaphandle kwengcebiso ethile kunye nengcebiso kagqirha. Zinokuba yingozi kwaye zinokubangela ezinye iingxaki zempilo.
Ngaba ukulala kancinci kulungile kumntwana wakho? Ukuba umntwana wakho uziva ediniwe kakhulu kwaye elele emini, kulungile ukulala kancinci malunga nemizuzu engama-20-30 ngaphambi kwentsimbi yesi-3 emva kwemini. Nangona kunjalo, ukuba ulala ixesha elide ngaphezu koko, okanye emva kwemini, unokuba nengxaki yokulala ebusuku.
Ixabiso lomthambo: Umthambo oqhelekileyo unokukunceda ulale ubuthongo obuhle nobunzulu. Ukubandakanya umntwana wakho kumdlalo awuthandayo, okanye kwezinye iindlela zokuzilolonga ezifana nokuhamba okanye ukubaleka, kulungile ebuthongweni bakhe nakwimpilo yakhe iyonke. Nangona kunjalo, umthambo onzima kufutshane nexesha lokulala unokuphazamisa ubuthongo, ngoko ke lumka naloo nto.
Ndingenza ntoni ukuba umntwana wam unengxaki enkulu yokulala?
Ukuba, nangona sizamile zonke ezi zinto sizithethileyo, umntwana wakho usenengxaki yokulala, uvuka rhoqo ebusuku nasemva kokuba elele, urhona kakhulu (ingakumbi ngokungathi ukrwitshwa), ulele kakhulu emini (nokuba ulele esikolweni okanye eklasini), okanye uzive ediniwe kusasa nasemva kokuba elele kamnandi ebusuku,, kunokubakho ingxaki yokulala engaphezu kwesiqhelo. Musa ukuyityeshela. Kukho iintlobo ezithile zeengxaki zokulala ezinokubakho nakubantwana abancinci. Nazi imizekelo embalwa:
Ukungalali: Oku kubhekisa kwiimeko ezifana nokungalali rhoqo, ubunzima bokulala, ukuvuka emva nje kokulala, kunye nokungakwazi ukuphinda ulale.
Ingxaki Yokulala Kade Nokuvuka: Oku ndikukhankanyileyo ngaphambili, apho iwotshi yomzimba isebenza kade, nto leyo ebangela ukuba uhlale uphaphile ebusuku kwaye ube nexesha elinzima lokuvuka kusasa.
Amaphupha amabi : Amaphupha angaqhelekanga, awoyikisayo akuvusa ebuthongweni.
Ukuhambahamba ebhedini : Ukuphuma ebhedini nokuhambahamba ngelixa ulele, mhlawumbi usenza ezinye izinto.
I-Obstructive Sleep Apnea (OSA): Imeko apho ukuphefumla kuyeka okwethutyana ngelixa ulele kuze kuqale kwakhona ngequbuliso ngokuphefumla okukhulu. Oku kudla ngokukhatshwa sisandi esikhulu sokurhona.
I-Restless Legs Syndrome (RLS) kunye ne-Periodic Limb Movement Disorder (PLMD): Ukuziva ungakhululekanga okanye iintlungu ezingachazekiyo emilenzeni ezenza ufune ukuyishukumisa ngelixa uzama ukulala (RLS), okanye i-periodic limb movement disorder (PLMD).
I-Narcolepsy: Ukulala ngequbuliso , okungalawulekiyo emini, ingakumbi xa ulele ungashukumi.
Ukuba ucinga ukuba umntwana wakho unenye okanye ngaphezulu kwezi mpawu, okanye ukuba unemibuzo okanye iinkxalabo, kungcono ukubona ugqirha ngokukhawuleza. Ugqirha wakho uya kukwazi ukufumanisa ingxaki, enze naluphi na uvavanyo olufunekayo, aze acebise iindlela zonyango ezilungileyo.
Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule
Ngoko ke, ndinethemba elikhulu lokuba izinto esizithethileyo namhlanje ziya kuba luncedo kakhulu kuwe. Ukulala komntwana omncinci yinto echaphazela ngqo uphuhliso lwengqondo yakhe, ukufunda, impilo yomzimba, impilo-ntle yengqondo, kunye nobomi bakhe bonke. Ngoko ke musa ukuthatha oku lula, uthi, "Kunjalo kanye."
"Khumbula, inyathelo lokuqala nelibaluleke kakhulu kukuthetha nomntwana wakho ngale nto ngaphandle kokucaphuka, unomsindo, nangendlela abayiqonda ngayo. Bafanele bazive ukuba uyabakhathalela, ukulungele ukubanceda, kwaye uyaziqonda iingxaki zabo."
Nceda umntwana wakho afake le mikhwa mincinci kubomi bakhe bemihla ngemihla. Kungathatha ixesha ukubona iziphumo, kodwa ungayeki. Ukuba unesikrokro sokuba kukho ingxaki, ungaze ungathandabuzi ukufuna ingcebiso kagqirha. Wonke umntwana unelungelo lokulala okunempilo nokwanelisayo. Lolona tyalo-mali lukhulu onokulwenza kwikamva lakhe eliqaqambileyo!
Ukulala, Abantwana Abancinci, Iingxaki Zokulala, `(Ukulala Kwabantwana Abaselula)`, `(I-Melatonin)`, Indlela Yokulala, Ukungalali, `(Ukungalali)`, Impilo Yokulala, `(Iwotshi Yebhayoloji)`, `(Ukukhanya Okuluhlaza okwesibhakabhaka)`

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

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Ukomelela komzimbaJulayi 16, 2026
Ingaba umntwana wakho akalali ngokwaneleyo? (Umntwana wakho akalali ngokwaneleyo) Masithethe ngale nto!
Dr. Priya SammaniMedical Verification
⏱ 7 min read
📋Table of Contents
1. Umntwana omncinci udinga ukulala ixesha elingakanani ngokwenene?
2. Kutheni abantwana bethu abancinci benengxaki yokulala?
3. Umsebenzi wesikolo nobomi obuxakekileyo
4. Utshintsho kwiwotshi yokulala yomzimba!
5. Impembelelo yetekhnoloji - iifowuni, iikhompyutha kunye neTV
6. Ngoko ke, ndingamnceda njani umntwana wam omncinci ukuba alale kakuhle?
7. Masibeke ixesha lokulala nelokuvuka rhoqo.
8. Le mikhwa iya kunceda kakhulu ekulale kakuhle!
9. Ndingenza ntoni ukuba umntwana wam unengxaki enkulu yokulala?
10. Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule
Ngaba unomntwana ekhayeni lakho oneminyaka elishumi elinesithathu ubudala, oko kukuthi, umntwana omncinci? Ukuba kunjalo, eli bali liza kuba libaluleke kakhulu kuwe. Into enye abazali abaninzi abayithethayo kule mihla kukuba abantwana babo abancinci abalali ngokwaneleyo. Yinto ekufuneka icinge ngayo ngokwenene, kuba ukulala kakuhle kubaluleke kakhulu kwimpilo yomzimba neyengqondo yabantwana bale minyaka.
Umntwana omncinci udinga ukulala ixesha elingakanani ngokwenene?
Ngamafutshane, umntwana omncinci, oko kukuthi, umntwana okwiminyaka yesikolo samabanga aphakamileyo, ngokuqinisekileyo udinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngosuku . Kodwa uyazi, kule mihla, uninzi lwabantwana bethu abalali kangako njengoko usitsho. Abanye banokucinga, "Owu, kuya kwenzeka ntoni ukuba ndilala iiyure ezimbalwa ngaphantsi?" Kodwa ungacingi ngolo hlobo, mhlobo wam. Zininzi izinto ezinokwenzeka xa ungalali ngokwaneleyo. Cinga nje, kunzima kangakanani ukuba umntwana ahlale egxile xa esiya esikolweni aze afunde? Basenokuziva ngathi abakwazi ukukhumbula oko utitshala akufundisayo. Emva koko, amathuba okuba amanqaku abo ehle kwiimviwo nawo aphezulu. Akunjalo kuphela, kodwa xa bengalali ngokwaneleyo, banamathuba amaninzi okufumana iingozi zeemoto. Kuba xa umzimba wakho udiniwe, kunzima ukusebenza ngokuqonda okufanelekileyo kunye nengqalelo. Kwakhona, ukuba ungumntwana odlala imidlalo, oku kungalali ngokwaneleyo kunokuchaphazela nezakhono zakhe. Ukungalali kakuhle kunokuba sisizathu esiphambili sokuba abanye abantwana badla ngokuba nomsindo, babe neemvakalelo ezibuhlungu, okanye babe neengxaki zempilo yengqondo ezifana nokudakumba, ixhala, kwanokudakumba . Ngoko ke, ukulala akuyonto ifanele ithathwe lula.
Kutheni abantwana bethu abancinci benengxaki yokulala?
Kulungile, ngoku makhe sijonge ukuba kutheni abantwana abakule minyaka mincinci beneengxaki ezininzi zokulala. Kukho izizathu ezahlukeneyo, masithethe ngazo nganye nganye.
Umsebenzi wesikolo nobomi obuxakekileyo
"Into yokuqala neyona iphambili lixesha lokuqala kwesikolo . Uninzi lwexesha, abantwana bethu kufuneka baye esikolweni kusasa. Ukongeza, kukho iiklasi zokufunda, imidlalo, kunye neminye imisebenzi eyahlukeneyo yangaphandle kwesikolo. Ngalo lonke eli xesha, ixesha umntwana afanele alale ngalo lincinci kakhulu. Khawucinge nje, emva kokufunda kude kube sebusuku kakhulu, mhlawumbi emva kweeklasi ezongezelelweyo, xa ufika ekhaya kwaye sekuhlwile kakhulu, kwaye uvuka kusasa, ufumana njani iiyure ezisi-8 okanye ezili-10 zokulala? Lo ngumceli mngeni omkhulu ngokwenene.
Utshintsho kwiwotshi yokulala yomzimba!
Into yesibini ebaluleke kakhulu kukuba xa abantwana befikelela kwiminyaka yobutsha, kukho utshintsho kwiwotshi yokulala yendalo, oko kukuthi, `(Iwotshi yeBiological)` emizimbeni yabo . Le yinto ebaluleke kakhulu. Ngamafutshane, imizimba yethu ivelisa ihomoni esinceda silale, esiyibiza ngokuba yi`(Melatonin)` . Le hormone `(Melatonin)` ebantwaneni abancinci nakubantu abadala iqala ukuveliswa ngokuhlwa baze balale ebusuku. Kodwa into emangazayo kukuba le hormone `(Melatonin)` ebantwaneni abancinci iqala ukuveliswa emva kwexesha elithile kunemizimba yabo. Oko kukuthi, ngokwemvelo baqala ukulala malunga ne-10:30, 11:00 ebusuku. Ngoko ke xa kufuneka bavuke kusasa ukuze baye esikolweni, abalali ngokwaneleyo.Asikuko oku okubangela ingxaki, lutshintsho lwendalo oluvela kule minyaka.
Impembelelo yetekhnoloji - iifowuni, iikhompyutha kunye neTV
Ingxaki yesithathu ephambili zizixhobo ze-elektroniki ezifana neefowuni eziphathwayo, iikhompyutha, iitablet, kunye neeTV eziye zaba yinxalenye yobomi bomntu wonke kule mihla. Abantwana abaninzi abancinci basebenzisa ezi zixhobo ngaphambi kokuba balale ebusuku. Ngamanye amaxesha ukuze bafunde, ngamanye amaxesha ukuze bakonwabise. Nangona kunjalo, ukukhanya okukhanyayo okuphuma kwizikrini zezi zixhobo ze-elektroniki, ingakumbi ukukhanya okuluhlaza okwesibhakabhaka ezikuquletheyo , kuyalibazisa ukuveliswa kwehomoni ethi ``Melatonin'' endikhankanyileyo ngaphambili, enceda ekulaleni. Oko kuthetha ukuba umzimba awufumani signal yendalo yokulungiselela ukulala. Ngoko ke nasemva kokulala, uyajika ungalali. Ngamanye amaxesha uncokola nabahlobo kwaye ujonga imidiya yoluntu kwaye awuqondi nokuba ixesha lidlulile. Esi sisizathu esikhulu sokulibaziseka kokulala.
Ngoko ke, ndingamnceda njani umntwana wam omncinci ukuba alale kakuhle?
Kulungile, ngoku uyaziqonda iingxaki kunye nezizathu zazo ngandlela thile. Ngoku makhe sibone ukuba singenza ntoni njengabazali ngale meko. Eyona nto ibalulekileyo kukuba uthethe nomntwana wakho ngale nto ngobubele, ngendlela ayiqondayo . Menze aqonde ixabiso lokulala kakuhle, ukuba kubaluleke kangakanani ekufundeni kwakhe nakwimpilo yakhe. Emva koko ungazama ezi zinto ngendlela ecwangcisiweyo.
Masibeke ixesha lokulala nelokuvuka rhoqo.
Okokuqala, misela ixesha elichanekileyo umntwana wakho afanele avuke ngalo aye esikolweni kusasa. Emva koko , bala umva ubuncinane iiyure ezisi-8 (kwaye kungcono ukuba zibe zi-9) ukusuka apho uze ubeke ixesha lokulala . Umzekelo, ukuba umntwana wakho uvuka ngo-6 kusasa, kufuneka alale kungadlulanga i-10 ebusuku. Kubalulekile ukuziqhelanisa oku ngexesha elifanayo yonke imihla, iintsuku ezintlanu ngeveki. Zama ukunamathela kula maxesha okulala nawokuvuka ngokusondeleyo kangangoko kunokwenzeka, ingakumbi ngeempelaveki nangeMigqibelo nangeCawa . Ukuba umntwana wakho uhlala elele kude kube semini ngempelaveki, kunokuba nzima ukuba abuyele kwindlela yokulala eqhelekileyo ngoMvulo.
"Khumbula, kunzima ukuzakhela le mikhwa ngobusuku obunye. Ekuhambeni kwexesha, ngomonde, umntwana uya kuqhela oku. Musa ukuyinyanzela, kodwa yichaze ngothando."
Le mikhwa iya kunceda kakhulu ekulale kakuhle!
Kukho nezinye izinto ezincinci ezinokunceda abantwana bethu balale kakuhle, baphumle. Ngaba singazijonga nganye nganye ezo zinto?
Injani imeko yegumbi lokulala? Igumbi apho umntwana wakho alala khona kufuneka libe mnyama, lipholile kancinci (ukuze angaziva enesicaphucaphu ), kwaye lizole . Ukuba kukho izinto ezifana neTV okanye inkqubo yemidlalo yevidiyo egumbini, kungcono ukuzisusa kwigumbi lokulala. Kuba ukuba zikhona, aziyi kuziva zifuna ukulala, kwaye ingqalelo yazo iya kuya kwelo cala.
Yintoni omele uyenze iyure ngaphambi kokuba ulale? Chazela umntwana wakho ngothando ukuba ubuncinane iyure ngaphambi kokuba alale, ugqibe umsebenzi wesikolo, ufunde, kwaye uyeke ukubukela iTV, ukusebenzisa ikhompyutha, kunye nokusebenzisa i-smartphone yakho.Ukuba kunokwenzeka, tshaja ifowuni yakho ngaphandle kwegumbi ebusuku. Ngale ndlela, awuyi kuphazanyiswa zizaziso kunye neefowuni ebusuku.
Ngaba kufuneka senze into yokuphumla? Khuthaza umntwana wakho ukuba enze into ephumza ingqondo nomzimba wakhe ngaphambi kokuba alale. Umzekelo, ukuhlamba okufutshane ngamanzi afudumeleyo okanye ukufunda incwadi enebali alithandayo (endaweni yokujonga isikrini) licebo elihle.
Lumka nge -caffeine : Nciphisa ukutya neziselo ezine-caffeine ( ikofu , iti enamandla, ii-sodas, iziselo ezinika amandla , itshokolethi ) ezisetyenziswa ngumntwana wakho, ingakumbi emva kwentsimbi yesi-4 emva kwemini nasebusuku. I-caffeine sisikhuthazi esinokukwenza ulale kwaye sikuvuse.
Iipilisi zokulala azivumelekanga! Ungaze unike umntwana wakho iipilisi zokulala okanye naluphi na olunye unyango oluthi lumenza alale ngaphandle kwengcebiso ethile kunye nengcebiso kagqirha. Zinokuba yingozi kwaye zinokubangela ezinye iingxaki zempilo.
Ngaba ukulala kancinci kulungile kumntwana wakho? Ukuba umntwana wakho uziva ediniwe kakhulu kwaye elele emini, kulungile ukulala kancinci malunga nemizuzu engama-20-30 ngaphambi kwentsimbi yesi-3 emva kwemini. Nangona kunjalo, ukuba ulala ixesha elide ngaphezu koko, okanye emva kwemini, unokuba nengxaki yokulala ebusuku.
Ixabiso lomthambo: Umthambo oqhelekileyo unokukunceda ulale ubuthongo obuhle nobunzulu. Ukubandakanya umntwana wakho kumdlalo awuthandayo, okanye kwezinye iindlela zokuzilolonga ezifana nokuhamba okanye ukubaleka, kulungile ebuthongweni bakhe nakwimpilo yakhe iyonke. Nangona kunjalo, umthambo onzima kufutshane nexesha lokulala unokuphazamisa ubuthongo, ngoko ke lumka naloo nto.
Ndingenza ntoni ukuba umntwana wam unengxaki enkulu yokulala?
Ukuba, nangona sizamile zonke ezi zinto sizithethileyo, umntwana wakho usenengxaki yokulala, uvuka rhoqo ebusuku nasemva kokuba elele, urhona kakhulu (ingakumbi ngokungathi ukrwitshwa), ulele kakhulu emini (nokuba ulele esikolweni okanye eklasini), okanye uzive ediniwe kusasa nasemva kokuba elele kamnandi ebusuku,, kunokubakho ingxaki yokulala engaphezu kwesiqhelo. Musa ukuyityeshela. Kukho iintlobo ezithile zeengxaki zokulala ezinokubakho nakubantwana abancinci. Nazi imizekelo embalwa:
Ukungalali: Oku kubhekisa kwiimeko ezifana nokungalali rhoqo, ubunzima bokulala, ukuvuka emva nje kokulala, kunye nokungakwazi ukuphinda ulale.
Ingxaki Yokulala Kade Nokuvuka: Oku ndikukhankanyileyo ngaphambili, apho iwotshi yomzimba isebenza kade, nto leyo ebangela ukuba uhlale uphaphile ebusuku kwaye ube nexesha elinzima lokuvuka kusasa.
Amaphupha amabi : Amaphupha angaqhelekanga, awoyikisayo akuvusa ebuthongweni.
Ukuhambahamba ebhedini : Ukuphuma ebhedini nokuhambahamba ngelixa ulele, mhlawumbi usenza ezinye izinto.
I-Obstructive Sleep Apnea (OSA): Imeko apho ukuphefumla kuyeka okwethutyana ngelixa ulele kuze kuqale kwakhona ngequbuliso ngokuphefumla okukhulu. Oku kudla ngokukhatshwa sisandi esikhulu sokurhona.
I-Restless Legs Syndrome (RLS) kunye ne-Periodic Limb Movement Disorder (PLMD): Ukuziva ungakhululekanga okanye iintlungu ezingachazekiyo emilenzeni ezenza ufune ukuyishukumisa ngelixa uzama ukulala (RLS), okanye i-periodic limb movement disorder (PLMD).
I-Narcolepsy: Ukulala ngequbuliso , okungalawulekiyo emini, ingakumbi xa ulele ungashukumi.
Ukuba ucinga ukuba umntwana wakho unenye okanye ngaphezulu kwezi mpawu, okanye ukuba unemibuzo okanye iinkxalabo, kungcono ukubona ugqirha ngokukhawuleza. Ugqirha wakho uya kukwazi ukufumanisa ingxaki, enze naluphi na uvavanyo olufunekayo, aze acebise iindlela zonyango ezilungileyo.
Okokugqibela, izinto ezimbalwa ekufuneka uzikhumbule
Ngoko ke, ndinethemba elikhulu lokuba izinto esizithethileyo namhlanje ziya kuba luncedo kakhulu kuwe. Ukulala komntwana omncinci yinto echaphazela ngqo uphuhliso lwengqondo yakhe, ukufunda, impilo yomzimba, impilo-ntle yengqondo, kunye nobomi bakhe bonke. Ngoko ke musa ukuthatha oku lula, uthi, "Kunjalo kanye."
"Khumbula, inyathelo lokuqala nelibaluleke kakhulu kukuthetha nomntwana wakho ngale nto ngaphandle kokucaphuka, unomsindo, nangendlela abayiqonda ngayo. Bafanele bazive ukuba uyabakhathalela, ukulungele ukubanceda, kwaye uyaziqonda iingxaki zabo."
Nceda umntwana wakho afake le mikhwa mincinci kubomi bakhe bemihla ngemihla. Kungathatha ixesha ukubona iziphumo, kodwa ungayeki. Ukuba unesikrokro sokuba kukho ingxaki, ungaze ungathandabuzi ukufuna ingcebiso kagqirha. Wonke umntwana unelungelo lokulala okunempilo nokwanelisayo. Lolona tyalo-mali lukhulu onokulwenza kwikamva lakhe eliqaqambileyo!
Ukulala, Abantwana Abancinci, Iingxaki Zokulala, `(Ukulala Kwabantwana Abaselula)`, `(I-Melatonin)`, Indlela Yokulala, Ukungalali, `(Ukungalali)`, Impilo Yokulala, `(Iwotshi Yebhayoloji)`, `(Ukukhanya Okuluhlaza okwesibhakabhaka)`
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
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