Ingaba umntwana wakho ulala kakuhle? Makhe sithethe ngokulala kwabantwana namhlanje!

Boomama nootata, nonke niyazi ukuba kubaluleke kangakanani ukulala ebomini bomntwana. Ngamanye amaxesha xa umntwana engalali kakuhle, kuchaphazela lonke usapho, akunjalo? Akupheleli nje xa eselula, kodwa naxa ekhula, ukuba umntwana akalali ngokwaneleyo, oku kunokuchaphazela kakhulu ukufunda kwakhe, ukuziphatha kwakhe, ingqalelo yakhe, kwanemo yakhe imini yonke. Ngoko ke, namhlanje siza kuthetha ngokulala ngokweenkcukacha.

Yintoni eyenzekayo ngokwenene ngaphakathi kwengqondo ngexesha lokulala?

Nangona ungacinga ukuba xa silele, ingqondo yethu iyalala nje ingayenzi nto, akunjalo ngokwenene. Ingqondo yethu ixakeke kakhulu nangona silele. Idlula kwizigaba ezahlukeneyo zokulala (abanye abantu bazibiza ngokuba 'zizigaba zokulala'). Kufana nomjikelo. Izigaba zokulala zingahlulwahlulwa zibe ziinxalenye ezimbini eziphambili.

1. Ukulala okungakhawuleziyo (Ukulala okungakhawuleziyo kwe-'Non-REM')

2. Ukulala kwe-`REM` (isifinyezo se-`Rapid Eye Movement`)

Ezi zigaba ze-'Non-REM' kunye ne-'REM' ziyadibana zenze 'umjikelo wokulala'. Okumangalisayo kukuba, iintsana zichitha ixesha elingakumbi ebuthongweni be-'REM', kwaye imijikelo yazo yokulala imfutshane kunabantu abadala. Njengoko zikhula, ixesha ezilichitha ebuthongweni be-'REM' liyancipha, kwaye imijikelo yazo yokulala iba mide kancinci kancinci. Xa umntwana eqala isikolo, umjikelo wokulala opheleleyo uhlala malunga nemizuzu engama-90, efana nomjikelo wokulala womntu omdala.

Ngoku makhe sijonge la manqanaba okulala ngokweenkcukacha ezithe vetshe.

Amanqanaba okukhanya okulala okungekuko okwe-REM (amanqanaba 1 kunye nelesi-2)

Eli linqanaba lokuqala lokulala. Ngokuchanekileyo, inqanaba lokuqala nelesibini lokulala. La ngamanqanaba alula kakhulu okulala.

• Ngeli xesha, ukuba umntu uthetha kancinci, okanye ukuba uva ingxolo encinci , ungamvusa lula.
• Kuqhelekile ukuba amehlo ajikeleze.
• Isantya sentliziyo kunye nesantya sokuphefumla siyehla kancinci kancinci.
• Ubushushu bomzimba nabo buyehla kancinci.

Ngamafutshane, eli lixesha apho "sizola" ukuze silale.

Inqanaba elinzulu lokulala 'elingeyiyo i-REM' (inqanaba lesi-3)

Oku kubuthongo obunzulu ngokwenene. Isigaba sesithathu sokulala.

• Kunzima kakhulu ukuvusa umntu ngeli xesha.
• Ukuba umvusa ngequbuliso, usenokuziva ediniwe kwaye edidekile okwethutyana, ngokungathi unxilile. Ngaba oko kuye kwenzeka kuwe ngamanye amaxesha?
• Kungexesha lobuthongo obunzulu apho abanye abantwana banokufumana izinto ezinje ngoloyiko lwasebusuku, ukuhambahamba ebuthongweni, okanye ukuchama ebhedini.
• Le yinxalenye yokulala ezisa ukuphumla nokuhlaziyeka okukhulu emzimbeni nasengqondweni. Iihormones ezibalulekileyo ekukhuleni komzimba, ingakumbi iihormones zokukhula, zikhutshwa ngeli xesha lokulala nzulu. Yiyo loo nto ukulala nzulu kubaluleke kangaka kubantwana abancinci.

Kwenzeka ntoni ngexesha lokulala kwe-'REM'? (Inqanaba lokugqibela)

Inxalenye yokugqibela yokulala yi-'REM' sleep. Eli linqanaba elikhethekileyo kakhulu.

• Kule meko, amehlo ahamba ngokukhawuleza kakhulu phantsi kweenkophe. Yiyo loo nto ibizwa ngokuba yi-'Rapid Eye Movement'.
• Ukuphefumla kunye nesantya sentliziyo nazo ziyakhawuleza kancinci, njengaxa sivukile.
• Into emangalisayo kukuba, ngeli xesha lokulala kwe-'REM', asikwazi ukuhambisa amalungu ethu. Yeyexeshana. Ingqondo ithumela imiqondiso kuyo.
• Kungeli xesha apho sifumana amaphupha ethu acacileyo, ngamanye amaxesha angalibalekiyo, nacacileyo.
• Uphando lubonise ukuba ukulala kwe-REM kubaluleke kakhulu ekufundeni nasekukhumbuleni. Eli nqanaba linceda ingqondo igcine oko ikufundileyo imini yonke.

Ngoko ke, uyabona, ukulala akupheleli nje ekuvaleni amehlo, yinkqubo enzima kakhulu nebalulekileyo.

Abantwana abancinci kufuneka balale ixesha elingakanani ngosuku?

Lo ngumbuzo obuzwa ngabazali abaninzi. Enyanisweni, ubungakanani bokulala umntwana abudingayo buyahluka kancinci kumntwana ngamnye. Nangona kunjalo, oogqirha neengcali bacebisa ukuba ubuthongo bube bungakanani ngokweminyaka. Makhe sijonge ukuba zeziphi ezo zinto? (Ingaba oku kuquka ukulala emini?)

• Iintsana ezisandul’ ukuzalwa (iinyanga ezi-0-3): Malunga neeyure ezili-14-17 ngosuku.
• Iintsana ezineenyanga ezi-4 ukuya kwezi-12: Malunga neeyure ezili-12 ukuya kwezi-16 ngosuku.
• Abantwana abaneminyaka eli-1 ukuya kwemi-2 ubudala: Malunga neeyure ezili-11-14 ngosuku.
• Abantwana abasaqalayo esikolweni abaneminyaka emi-3 ukuya kwemi-5 ubudala: Malunga neeyure ezili-10-13 ngosuku.
• Abantwana abaneminyaka eyi-6-13 ubudala abakwiminyaka yesikolo: Malunga neeyure eziyi-9-12 ngosuku.
• Ulutsha oluneminyaka eli-14 ukuya kweli-17 ubudala: Malunga neeyure ezisi-8 ukuya kwezili-10 ngosuku.

Khumbula, ezi ziingcebiso nje eziqhelekileyo. Ukuba umntwana wakho wonwabile, uyasebenza, kwaye usempilweni imini yonke, kusenokwenzeka ukuba ulala ixesha alifunayo. Nangona kunjalo, ukuba kubonakala ngathi ulala kancinci okanye ngaphezulu kunale mali icetyiswayo, okanye ukuba unenkxalabo malunga nokulala, kungcono ukufuna ingcebiso kagqirha.

Ndingazi njani ukuba umntwana wam akalali ngokwaneleyo?

Ngamanye amaxesha, ukuba umntwana akalali ngokwaneleyo, sinokukuqonda oko ngokuziphatha kwakhe nemisebenzi yakhe yemihla ngemihla. Nazi ezinye zeempawu zokubona ukuba umntwana wakho unayo nayiphi na kwezi:

• Ukuziva ulele emini. Umzekelo, ukulala esikolweni, eklasini, okanye xa uqhuba imoto.
• Abantwana abancinci ngamanye amaxesha badlala kakhulu kwaye badlamke kakhulu. Oku kungabonakala kungaqhelekanga, kodwa xa abantwana abancinci bengalali ngokwaneleyo, endaweni yokuba balale, ngamanye amaxesha banokuba nomdla kakhulu kwaye bangaphumli.
• Ubunzima bokunikel' ingqalelo . Ubunzima bokunikel' ingqalelo xa ufunda okanye umamele utitshala.
• Ukulahlekelwa ngumdla kumsebenzi wesikolo, ukwehla kwamanqaku.
• Ukuba nomsindo, ukukhala, ukucaphuka, okanye ukuba neemvakalelo ezibuhlungu .
• Ukuvela kweengxaki zokuziphatha.

Cinga ngale nto, ukuba umntwana wakho ngamanye amaxesha ulala emva kwesikolo engadlalanga okanye engayifundanga incwadi, okanye ukuba ucaphuka ngaphandle kwesizathu, kusenokuba kungenxa yokungalali. Ukuba uzibona rhoqo ezi zinto, kubalulekile ukuzinika ingqalelo.

Unokunceda njani abantwana balale kakuhle?

Ngethamsanqa, kukho imikhwa elula kodwa ebaluleke kakhulu enokunceda abantwana bayo yonke iminyaka ukuba balale kakuhle. Zama le mikhuba nomntwana wakho:

• Yenza umkhwa wokulala ngexesha elimiselweyo yonke imihla. Zama ukugcina eli xesha lihambelana, nokuba ngeempelaveki, ukuba kunokwenzeka. Kubantwana abancinci, bakhumbuze, "Lixesha lokulungiselela ukulala," imizuzu engama-30 ngaphambi kokulala kunye nemizuzu eli-10 ngaphambi kokulala. Kubantwana abadala, thetha nabo malunga nokuseta ixesha lokulala eliza kubanceda bafumane ubuthongo ababudingayo ngokweminyaka yabo.
• Misela ixesha lokulala. Oku kubaluleke kakhulu. Xa unesiqhelo osenza rhoqo ebusuku, umzimba nengqondo yomntwana wakho ziya kulungiselela ukulala. Oku kungabandakanya izinto ezifana nokuhlamba umzimba wakho, ukuxubha amazinyo akho, ukunxiba kakuhle, ukufunda incwadi nawe, okanye ukumamela ingoma ecothayo nethomalalisayo. Kungcono ukugcina esi siqhelo imizuzu engama-20-30.
• Gcina umntwana wakho kude nazo zonke izikrini, ezifana neeTV, iikhompyutha, iifowuni, iitablet, kunye nemidlalo yevidiyo, ubuncinane iyure ngaphambi kokuba alale. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwezi zixhobo kuyayithintela imveliso yemelatonin, ihomoni ekunceda ulale. Oku kunokwenza kube nzima ukulala. Ukuba kunokwenzeka, licebo elihle ukususa olu hlobo lwezixhobo ze-elektroniki kwigumbi lokulala lomntwana wakho.
• Yenza igumbi lokulala libe yindawo ekhululekileyo nethuleyo. Qinisekisa ukuba umntwana wakho ulala kwindawo emnyama, ethuleyo nefudumeleyo.
• Gcina umntwana wakho exakekile emini. Abantwana abadlala kwaye bazilolonge kakuhle balala ngcono ebusuku. Kodwa ukubaleka nokutsiba kufutshane kakhulu nexesha lokulala akulunganga.
• Yitya isidlo sangokuhlwa iiyure ezi-2-3 ngaphambi kokulala. Ukulala kwangethuba kakhulu emva kokutya okupheleleyo ngamanye amaxesha kunokubangela ukungakhululeki.

Khumbula, ukulala kamnandi ebusuku kubaluleke kakhulu kwimpilo yomzimba nengqondo yomntwana, ukufunda, kunye nokuziphatha kwakhe. Ngoko ke, kubaluleke kakhulu ukubethelela le mikhwa kumntwana wakho kancinci kancinci. Yenza ezi zinto ngomonde nothando.

Iinkcukacha ezithe vetshe malunga nokulala ngokweminyaka

Njengoko besixoxile ngaphambili, iindlela zokulala neemfuno ziyatshintsha njengoko umntwana ekhula. Ukulala kosana olusandul’ ukuzalwa kwahlukile kakhulu ekulaleni komntwana okwiminyaka yesikolo, akunjalo? Umzekelo, iintsana ezisandul’ ukuzalwa zilala iiyure ezimbalwa emini kunye neeyure ezimbalwa ebusuku, kodwa njengoko zikhula, ubuthongo bazo basemini buyancipha kwaye ubuthongo bazo basebusuku buyanda. Yiyo loo nto kukho iingcebiso ezithile zobudala. Kungumbono olungileyo ukubuza ugqirha wosapho lwakho okanye ugqirha wezingane malunga nendlela yokulawula ubuthongo ngokweminyaka yomntwana wakho. Banokukunika iingcebiso ezifanelekileyo kuwe nakumntwana wakho.

Ngoko ke, yintoni eyona nto ibalulekileyo esifanele siyithathele ekhaya kweli bali?

Kulungile, nazi izinto ekufuneka uzikhumbule koko sithethe ngako namhlanje:

• Ukulala ngokwaneleyo nokusemgangathweni kubalulekile ekuphuhlisweni komzimba nengqondo yabantwana, ekufundeni nasekuziphatheni kakuhle. Kubaluleke njengokutya nokusela okulungileyo.
• Ukulala akuyonto eqhubekayo. Kunezigaba ezahlukeneyo ezibizwa ngokuba yi-'Non-REM' kunye ne-'REM', ngasinye sibalulekile emzimbeni nasengqondweni yethu.
• Qinisekisa ukuba umntwana wakho ulala ngokwaneleyo ngokweminyaka yakhe. Khumbula iiyure esithethe ngazo.
• Ukuba umntwana wakho ubonakala engakwazi ukulala, qaphela iimpawu (ezifana nokulala emini, ukucaphuka, kunye nokungakhathalelwa).
• Kukho imikhwa elula enokukunceda ulale ngcono. Eyona ibalulekileyo kukuya kulala ngexesha elimiselweyo, ukumisela ixesha lokulala, kunye nokungangeni kwiiskrini ezifana neefowuni kunye neeTV ngaphambi kokulala.
• Ukuba, nangona konke oku, useneengxaki zokulala komntwana wakho, ungoyiki ukufuna ingcebiso kagqirha. Ngamanye amaxesha kunokubakho esinye isizathu esingabonakaliyo.

Ngoko ke, sinethemba lokuba la macebiso aza kukunceda ukuba umntwana wakho alale kamnandi, aphumle, kwaye alale ngokwaneleyo!

Ukulala, ukulala kwabantwana, ukulala kosana, amanqanaba okulala, ukulala kwe-REM, ukulala okungekuko kwe-REM, iingxaki zokulala, ukulala kakuhle