Udinga ukulala okungakanani ngokwenene? ​​(Iimfuno Zokulala Kwabantwana Abaselula) Masithethe ngale nto!

Namhlanje siza kuthetha ngesihloko esibaluleke kakhulu kuwe. Oko kukulala. Ingakumbi kumntu omncinci njengawe, ukuba ukulala kubaluleke kangakanani, ukuba ulala kangakanani, kutheni ngamanye amaxesha ungalali ngokwaneleyo, kunye nento onokuyenza ukuze ulale kakuhle. Kuba, njengokulungiselela uviwo okanye ukucinga ngokuphumelela umdlalo, ukulala kakuhle kubalulekile kwimpumelelo yakho ebomini.

Kutheni nina baselula ningalali ngokwaneleyo?

Abantwana abancinci badla ngokukhalaza kubantu abadala besithi bahlala belele ebusuku, bavuka kade esikolweni, kwaye ngamanye amaxesha balala eklasini. Kodwa inyani yile, iindlela zakho zokulala zahlukile kancinci kunezo zabantwana abancinci kunye nabantu abadala.

Xa usemncinci, iwotshi yendalo yomzimba wakho, esiyibiza ngokuba yi-" Circadian Rhythm ," iyakhiwa kwakhona. Cinga ngale ndlela: unewotshi ngaphakathi emzimbeni wakho ekuxelela ukuba ulale nini kwaye uvuke nini. Xa usemncinci, le wotshi ibuyela umva kancinci. Oko kuthetha ukuba uqala ukulala kamva ebusuku kwaye uvuke kamva kusasa.

Isizathu esiphambili soku yi-hormone `(Melatonin)` eveliswa yingqondo yakho. Le `(Melatonin)` ifana nomqondiso wokukumema ukuba ulale. Le hormone ikhutshwa kakhulu emzimbeni wakho ebusuku, emva kwexesha kunasebantwaneni nakubantu abadala. Ngoko ke, ngenxa yoku, kunzima kancinci ukuba ulale.

Ngolu tshintsho lwebhayoloji, uxakeke kakhulu ebomini bakho.

• Kukho uxinzelelo olukhulu lokuphumelela esikolweni.
• Kunzima ukuqhubela phambili ngaphandle kokufunda.
• Ukongeza, usenokuba wenza imidlalo, eminye imisebenzi yangaphandle, mhlawumbi wenza nomsebenzi omncinci ukuze ufumane ingeniso eyongezelelweyo. Kufuneka ufumane ixesha lazo zonke ezi zinto.

Enye ingxaki enkulu kukusetyenziswa kwezixhobo ze-elektroniki . Ifowuni yakho, ithebhulethi, ikhompyutha… ukukhanya okuvela kwezi zinto kuxelela ingqondo yakho, “Kusesemini, hlala uphaphile.” Ngoko ke, ukuthumela imiyalezo nabahlobo, ukudlala imidlalo, ukubukela iividiyo, njl. kude kube sebusuku kwenza kube sebusuku kakhulu ukulala. Khawucinge nje, ukuba usebenzisa ifowuni yakho kude kube yintsimbi yeshumi elinanye ebusuku, ungalala njani ngokukhawuleza emva koko?

Ngenxa yale nto yonke, kukho esinye isizathu sokuba ungalali kakuhle kusasa xa kuqala isikolo. Usenokuvuka emva kwentsimbi yesi-6 okanye yesi-7 kusasa uze uvuke ngo-6 okanye ngo-7 kusasa ukuze uye esikolweni. Oko kuthetha ukuba ulala iiyure ezi-6 okanye ezi-7 ngaphantsi. Nangona ukulahlekelwa ziyure ezimbalwa zokulala ngosuku kusenokungabonakali ngathi yinto enkulu, ekuhambeni kwexesha, oku kunokukhokelela ekuswelekeni okukhulu kokulala .

Kutheni ukulala kubaluleke kangaka?

Ukulala akuyondlela nje yokuphumla umzimba nengqondo yakho. Kubalulekile ukusebenza kakuhle. Njengomntu osemtsha, udinga ukulala ngenxa yezi zizathu zilandelayo:

• Hlala ugxile kwaye ufunde kakuhle esikolweni: Xa ulala ngokwaneleyo, kulula kuwe ukukhumbula izifundo, ukufunda izinto ezintsha, kunye nokunikela ingqalelo eklasini.
• Phucula izakhono zakho zemidlalo: Ukulala kakuhle ebusuku kwandisa amandla akho, isantya, kunye nexesha lokuphendula. Njengokuba ulala kakuhle ebusuku ngaphambi komdlalo wekhilikithi, ungenza kakuhle ngosuku olulandelayo.
• Khula kwaye uphuhle ngokuqhelekileyo: Iihormone zokukhula komzimba wakho zikhutshwa kakhulu ngexesha lokulala. Ngoko ke, ukulala kubaluleke kakhulu kubude bakho nokukhula komzimba.
• Hlala usempilweni: Ukulala ngokwaneleyo kuyawuqinisa umzimba wakho kwaye kunciphisa umngcipheko wokugula .

Kuza kwenzeka ntoni ukuba awulali ngokwaneleyo? Kusenokufuneka ujongane neengxaki ezininzi ongenakuzicinga.

Makhe sijonge ezinye zezinto ezinokwenzeka ukuba awulali ngokwaneleyo:

• Amanqaku akho angase ehle ngelixa ufunda.
• Ubudlelwane nabahlobo kunye nosapho bunokuchaphazela (kuba ukungalali ngokwaneleyo kunokukwenza ucaphuke kwaye uxhalabe).
• Ukuqhuba ulele kunokubangela iingozi ezinkulu zeemoto. Le yinto eyingozi kakhulu.
• Ukuba awulali ngokwaneleyo ixesha elide, oko kukuthi, ukuba unesifo sokungalali ixesha elide, ezi ngxaki zilandelayo zempilo zinokwenzeka:
• Ezinye iingxaki zempilo, umzekelo , isifo sentliziyo kunye nokutyeba kakhulu .
• Ukuxhathisa izifo kuyehla (amandla omzimba ayancipha).
• Iingxaki zengqondo, umzekelo , ukudakumbaIimeko ezinje zinokuvela okanye zinyuke.

Ndingayazi njani ukuba ndilala ngokwaneleyo?

Nokuba ucinga ukuba, “Owu… ndilele kakuhle,” usenokufuna ukulala okungakumbi. Jonga ukuba ezi zinto ziyakwenzeka na kuwe:

• Ngaba kunzima ukuvuka kusasa? Ngaba uziva ufuna ukulala ixesha elide nangona i-alamu ikhala ?
• Ngaba ukufumanisa kunzima ukugxila kwizinto ezithile? Ngaba uziva ngathi awukwazi ukugxila xa ufunda okanye useklasini?
• Ngaba uyalala eklasini?
• Ngaba ucaphuka lula, usoloko uxhalabile, okanye uziva ulusizi?

Ukuba ezi zinto ziqhelekile kuwe, unokufuna ukulala kancinci. Ngokomyinge, umntu oselula njengawe udinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngobusuku .

Ndingalala njani ngcono?

Kulungile, singayifumana njani isisombululo sale ngxaki yokulala? Nazi ezinye izinto onokuzama ukuzenza, ziya kukunceda ulale kakuhle ebusuku.

Misela ixesha elifanelekileyo lokulala nokuvuka.

Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla. Nokuba ngeempelaveki, zama ukungashukumi ngaphezu kweyure enye okanye ezimbini ukususela ngeli xesha. Oku kuya kunceda iwotshi yakho yomzimba (Circadian Rhythm) iqale ukusebenza kakuhle.

Ukuzilolonga.

Ukuzilolonga yonke imihla kunokukunceda ulale ngcono. Nangona kunjalo, musa ukuzilolonga ngaphambi kokuba ulale . Kuba ukuzilolonga kuvuselela umzimba wakho kancinci, kunokwenza kube nzima ukulala. Ukuzilolonga malunga nentsimbi yesi-4 okanye yesi-5 ngokuhlwa licebo elihle.

Musa ukusela izinto ezine-'(Caffeine)' ebusuku.

Ziphephe ukusela iziselo ezine-'(Caffeine)' ezifana nekofu, iti, kunye nesoda emva kwesidlo sangokuhlwa. '(Caffeine)' iyakhuthaza kwaye inokuphazamisa ubuthongo bakho. Kwakhona, ukutshaya kunye ne-'( Vaping )' (eziqulethe i-'(Nicotine)`) ngokuhlwa, kunye nokusela utywala, kunokuphazamisa ubuthongo bakho kwaye kwenze kube nzima ukulala.

Yenza indawo ezolileyo, cima izibane.

Ukukhanya luphawu lwengqondo yakho lokuba lixesha lokuvuka. Ngoko ke, hlala kude nezibane ezikhanyayo (kuquka iifowuni, iitablethi, kunye nezikrini zekhompyutha) ngaphambi kokuba ulale. Ukwenza into efana nokumamela umculo othomalalisayo okanye ukucamngca kunokunceda umzimba wakho uphumle kwaye ulungiselele ukulala.

Beka izixhobo ze-elektroniki ecaleni.

Yeka ukusebenzisa ifowuni yakho (kuquka ukuthumela imiyalezo), ithebhulethi, ikhompyutha, kunye neTV ubuncinane iyure ngaphambi kokuba ulale . Ukukhanya okuluhlaza okuvela kwezi zinto kunciphisa ukuveliswa kwehomoni `(Melatonin)`, nto leyo ethetha ukuba iyalibazisa ukuqala kokulala.

Musa ukulala kakhulu emini.

Ukulala ixesha elide kunemizuzu engama-30 emini nokulala kufutshane kakhulu nexesha lokulala kunokulibazisa ukulala ebusuku. "Ubuthongo obunamandla" obufutshane (malunga nemizuzu engama-20) emini kulungile, njengoko kuya kukunceda uzive uhlaziyekile.

Yenza indawo elungele ukulala

Ubuthongo obuhle bufumaneka kwigumbi elimnyama, elipholileyo kancinci . Ukuba kukho ingxolo kwindawo okuyo, ungasebenzisa "umatshini onomoya omhlophe" (okanye usetyenziso olufanayo) ukuze unciphise loo ngxolo. Okanye umamele izandi zendalo (ezifana nesandi somlambo, isandi samagqabi arhabaxa). Gcina amalaphu akho ebhedi ecocekile, kwaye usebenzise umqamelo okhululekileyo.

Oko kufuneka ukukhumbule kuko konke oku (Umyalezo Wokuya Ekhaya)

Ngamafutshane, kumntu olingana nawe, ukulala kamnandi ebusuku akuyonto ilula, yinto efunekayo .

Ukulala ngokwaneleyo kubalulekile ekusebenzeni kwengqondo yakho, kwimpilo yomzimba, kwimpilo-ntle yengqondo, nakwindlela yokukwazi ukugqiba imisebenzi yakho yemihla ngemihla ngempumelelo.

• Injongo yakho mayibe kukulala iiyure ezisi-8 ukuya kwezili-10 ngobusuku.
• Misela ishedyuli yokulala engaguquguqukiyo. Oku kuya kukunceda ugcine iwotshi yomzimba wakho ilawulwa.
• Musa ukusebenzisa izixhobo ze-elektroniki ngaphambi kokuba ulale. Kwenza umahluko omkhulu.
• Yenza igumbi lakho lokulala libe yindawo efanelekileyo yokulala. Indawo emnyama, ethuleyo, nepholileyo.

Ukuba wongeza le mikhwa ebomini bakho, uya kuziva uhlaziyekile kwaye wonwabile kangakanani xa uchitha usuku lwakho. Ukuba uneengxaki, ungalibali ukuthetha nomntu omdala omthembileyo okanye ugqirha. Ube nosuku oluhle!