Ingabe ingane yakho ilala ngokwanele? (Ingane Ilala) Ake sixoxe ngalokhu!

Namuhla sizokhuluma ngento ebaluleke kakhulu kuwo wonke umuntu endlini yethu, kusukela kwabancane kuya kwabadala. Lokho ukulala. Ungase ucabange, 'Awu, ukulala, yini inkinga ngakho?' Kodwa, uyazi, ukulala kahle kubalulekile ukuze izingane zethu zikhule ziphilile, zifunde futhi zijabule . Eqinisweni, ukulala kufana nesakhamzimba esibalulekile empilweni yezingane zethu.

Kungani ukulala kubaluleke kangaka ezinganeni zethu ezincane?

Cabanga ngakho, lokhu kulala akukhona nje ukuvala amehlo akho. Kunezinto ezinkulu ezenzekayo ngaphakathi.

1. Ukukhula komzimba kanye namandla

Imizimba yezingane zethu ikhiqiza 'i-hormone yokukhula ' eningi kakhulu uma zilele. Le hormone ibaluleke kakhulu ezinganeni ukuze zikhule zibe zinde, zakhe imisipha, zikhiqize amaseli amasha, futhi zelaphe amanxeba. Ngakho-ke, lo msebenzi wenziwa kahle uma zilala kahle ebusuku.

2. Ukuthuthukiswa kobuchopho nokufunda

Iminyaka embalwa yokuqala yokuphila kwengane iyisikhathi sokukhula kobuchopho okusheshayo. Izinto ezintsha esizifundayo, esizibonayo, nesizizwayo phakathi nosuku zonke zigcinwa ebuchosheni, njengoba nje izinto 'zigcinwa ' 'ku-hard drive' yekhompyutha , ngenkathi silele. Akukhona lokho kuphela, ukulala kahle ebusuku kusisiza sigxile, sixazulule izinkinga, futhi sicabange ngobuhlakani. Lokhu futhi kunomthelela omkhulu ekwenzeni kahle emsebenzini wesikole .

3. Lawula imizwa yakho futhi uhlale ujabule

Zibonele mathupha ukuthi ingane yakho ijabula kangakanani, inake futhi imomotheka kangakanani uma ilala kahle ebusuku. Uma ingalali ngokwanele , izocasuka, ikhale njalo, futhi ingabi nakuthula . Ukulala kahle ebusuku nakho kuyimbangela enkulu yempilo yengqondo yengane.

4. Zivikele ezifweni

Imizimba yethu inokuthile okubizwa ngokuthi amasosha omzimba . Yilokhu okusivikela ngokulwa namagciwane abangela izifo. Lolu hlelo luyaqina uma silala. Ngakho-ke, izingane ezilala kahle azivamile ukugula, futhi uma zigula, ziyalulama ngokushesha.

Izingane zidinga ukulala okungakanani ngokweminyaka yazo?

Manje ake sibheke ukuthi izingane zobudala obuhlukene zidinga ukulala okungakanani ngosuku. Lona umqondo nje ongenangqondo, ezinye izingane zingadinga ukulala okuningana noma okuncane kunalokhu. Kodwa izincomo ezijwayelekile zimi kanje:

• Izinsana (izinyanga ezingu-0-3): Cishe amahora angu-14-17 ngosuku (lokhu akusikho ukulala okuqhubekayo, kodwa ukulala ngezikhathi ezithile).
• Izinsana ezinezinyanga ezi-4-12: Cishe amahora ayi-12-16 ngosuku (lokhu kuhlanganisa cishe ukulala oku-2-3 emini).
• Izingane ezineminyaka engu-1-2 ubudala: Cishe amahora angu-11-14 ngosuku (ngokulala kanye emini).
• Izingane zasenkulisa ezineminyaka engu-3-5 ubudala:Cishe amahora ayi-10-13 ngosuku (abantu abaningi banciphisa noma bayeka ukulala emini kule minyaka).
• Izingane ezifunda isikole ezineminyaka engu-6-12 ubudala: Cishe amahora angu-9-12 ngosuku.
• Intsha (iminyaka engu-13-18 ubudala): Cishe amahora angu-8-10 ngosuku (kule minyaka, umsebenzi wesikole, ezemidlalo, kanye nemisebenzi yomphakathi kuvame ukunciphisa ubuthongo, kodwa lokho akukuhle).

"Into ebaluleke kakhulu ukubona ukuthi ingane yakho ivuka iphilile futhi iqabulekile ekuseni, nokuthi ingakwazi yini ukusebenza ngaphandle kokukhathala emini."

Ngingazi kanjani ukuthi ingane yami ayilali ngokwanele?

Ngezinye izikhathi singase sicabange ukuthi, ‘Ingane yami ilele kahle.’ Kodwa kunezimpawu ezithile ezibonisa ukuthi ayilali ngokwanele. Hlola ukuthi ingane yakho inazo yini lezi zinto:

• Kunzima kakhulu ukuvuka ekuseni, futhi ngisho nalapho ngivuka, ngisazizwa ngilele futhi ngivilapha .
• Ngihlala ngizizwa ngikhathele futhi ngingenampilo emini.
• Kunzima ukugxila emsebenzini wesikole kanye nokudlala, futhi othisha bathi, "Ingane ilele ekilasini."
• Ngithukuthela ngokushesha kunangaphambili, ngizizwa ngikhathazekile, ngikhala ngaphandle kwesizathu , futhi ngithukuthela ngezinto ezincane kakhulu.
• Ezinye izingane ziba nomdlandla omkhulu uma zingalali ngokwanele, zingakwazi ukuhlala endaweni eyodwa, futhi zizulazula kakhulu.
• Ngokwesibonelo, emini, uma ngigibele imoto noma ngibuka i-TV, ngilala ngokuzenzakalelayo .
• Ngivame ukukhononda ngekhanda elibuhlungu , ikakhulukazi ntambama.
• Umsebenzi wesikole uyehla , amamaki ayehla.
• Kunokukhohlwa okuningi kakhulu.
• Ngivame ukuthola izifo ezincane .

Uma esinye noma ngaphezulu salezi zimpawu siqhubeka, kungase kusho ukuthi ingane yakho ayilali ngokwanele.

Kwenzekani uma ungalali ngokwanele?

Ukungalali ngokwanele akugcini nje ngokuphazamisa usuku lwengane, kodwa futhi nempilo yayo yesikhathi eside. Kalula nje:

Imiphumela esheshayo:

• Ubunzima bokufunda, ukuphazamiseka kwenkumbulo.
• Ukwenza izinqumo ezimbi, ukucasuka okusheshayo.
• Izinkinga zokuziphatha, ukwenza okubi ngokweqile, ukungalaleli.
• Ingozi eyengeziwe yezingozi (isib. ukuwa, ukuklwebheka ngenkathi udlala).
• Izifo ezifana nomkhuhlane ovamile zisakazeka ngokushesha.

Imiphumela yesikhathi eside:

• Ingozi yokukhuluphala iyanda ngoba uma singalali ngokwanele, ama-hormone alawula isifiso sethu sokudla (`Ghrelin`, `Leptin`) nawo ayashintsha, okwandisa isifiso sethu sokudla ukudla okumnandi nokunesitashi.
• Kukhona ithuba lokubhekana nezifo ezifana ne -Type 2 Diabetes Mellitus esikhathini esizayo.
• Isifo senhliziyo kanyeIngozi yezimo ezifana nomfutho wegazi ophezulu inganda.
• Ukwanda kokuthambekela ezinkingeni zempilo yengqondo, njengokucindezeleka nokukhathazeka .
• Ukukhula okubambezelekile, ikakhulukazi uma ulala kancane isikhathi eside.

Izinto abazali abangayenza ukusiza ingane yabo ilale kangcono

Kulungile, pho-ke sibasiza kanjani abantwana bethu ukuthi bathole ubuthongo obuyigugu kangaka? Ungakhathazeki, kunezinto ezincane esingazenza nsuku zonke. Lokhu sikubiza ngokuthi 'ukuhlanzeka kokulala' .

• Misa isikhathi sokulala esihambisanayo nesikhathi sokuvuka:
• Zama ukulalisa ingane yakho ngesikhathi esifanayo nsuku zonke bese uyivusa ngesikhathi esifanayo ekuseni. Ungashintshi lesi sikhathi kakhulu (umehluko omkhulu wehora) ngezinsuku zesikole namaholide . Lokhu kuzosiza iwashi lengane yakho eliphilayo ukuthi lisebenze kahle.
• Dala isimiso sokuphumula ngaphambi kokulala. Lokhu kungathatha cishe imizuzu engama-20-30. Isibonelo, ukugeza umzimba wakho (kungcono ngamanzi afudumele), ukuxubha amazinyo akho, ukugqoka ekamelweni lokulala, ukufunda incwadi (nengane yakho), ukulalela ingoma ethambile, noma ukukhuluma ngezinto ezinhle ezenzeke emini.
• Indawo Yokulala Ekhululekile:
• Igumbi lokulala kufanele libe mnyama, lithule, futhi lipholile (kodwa kungabi bandayo). Uma kudingeka, ungasebenzisa amakhethini aqinile.
• Umbhede, umatrasi, kanye nomcamelo kufanele kube ntofontofo. Ungawenzi umbhede wengane yakho indawo yokudlala noma yokujezisa. Yenza ingane yakho iqonde ukuthi umbhede ungowokulala kuphela .
• Umkhawulo Wesikhathi Sesikrini:
• Yeka ukusebenzisa i-TV, amakhompyutha, amathebhulethi, kanye namafoni okungenani ihora ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka okuvela kula madivayisi kuvimbela ukukhiqizwa kwe -melatonin, i-hormone esisiza silale. Kungcono ukugcina la madivayisi kagesi engangeni ekamelweni lokulala.
• Qaphela ukudla neziphuzo:
• Gwema ukunikeza inja yakho ukudla okunzima, amaswidi, ushokoledi, iziphuzo ze-cola, ikhofi, kanye netiye eliqukethe i-caffeine ngaphambi kokulala. I-caffeine iyisikhuthazi futhi ingalibazisa ubuthongo.
• Ungavumeli ingane yakho ilale ilambile, kodwa futhi akuwona umqondo omuhle ukuyivumela ilale igcwele. Uma kudingeka, ungayinika okuthile okulula, njengengilazi yobisi, cishe ihora ngaphambi kokulala.
• Bavumele badlale futhi bavocavoce kahle emini:
• Ukudlala kanzima emini kanye nokwenza imisebenzi yangaphandle kuzokusiza ulale kangcono ebusuku. Kodwa gwema imisebenzi enzima noma enzima amahora angu-2-3 ngaphambi kokulala. Imisebenzi ezolile ingcono kakhulu ngaleso sikhathi.
• Ukulala:
• Izingane ezincane zidinga ukulala emini. Kodwa lokhoUkuhlala uphapheme ebusuku kakhulu kungathinta ubuthongo bakho ebusuku. Uma unengane yabantwana abasaqalayo, zama ukulala kancane emini (isib. ngaphambi kuka-1 ntambama). Izingane zesikole ngokuvamile azidingi ukulala kancane.

Sidlale umdlalo omncane?

Khumbula, sikhulume ngaphambilini ukuthi ingane eneminyaka ephakathi kuka-6-12 idinga isilinganiso samahora angu-9-12 okulala. Cabanga nje, ikati elikhulu lilala cishe amahora angu-12-16 ngosuku. Bese inja ilala ngokwesilinganiso amahora angu-10-14. Ezinye izilwane, isibonelo , ilulwane , zingalala amahora afinyelela kwangu-20 ngosuku! Ngakho-ke, manje usuyaqonda ukuthi ukuze kuthuthukiswe ubuchopho bezingane zethu namandla omzimba, nazo zidinga ukulala kahle njengalezi zilwane, akunjalo? Kungumthwalo wethu ukubasiza babe 'izinkanyezi zokulala' , okungukuthi, abantu abazuza kakhulu ekulaleni kwabo.

Ingabe ngezinye izikhathi udinga ukubona udokotela?

Ezimweni eziningi, izinto ezishiwo ngenhla zingasiza ingane yakho ukuba ilale kangcono. Kodwa-ke, kunezinye izimo lapho kufanele ufune khona iseluleko sezokwelapha. Isibonelo:

• Uma ukwenzile konke lokhu futhi ingane yakho isakuthola kunzima ukulala, noma uma ivuka njalo ebusuku (izinsuku eziningana ngesonto, cishe inyanga).
• Uma ingane yakho ihona kakhulu, ibonakala sengathi iyama ukuphefumula ngenkathi ilele , noma yenza imisindo engavamile ngenkathi iphefumula, lokhu kungaba uphawu lwesimo esibizwa ngokuthi i-sleep apnea .
• Uma ukuhamba ulele, amaphupho amabi avamile, noma izinto ezesabekayo zasebusuku zenzeka njalo futhi kuyinkinga enganeni noma emndenini.
• Uma sikhuluma nge- Restless Legs Syndrome, ukungakhululeki okungavamile emilenzeni yengane lapho ilala .
• Uma ukungalali kahle kunomthelela omkhulu emisebenzini yansuku zonke yengane kanye nomsebenzi wesikole .

"Uma unenkinga ngengane yakho, kungcono ukubona udokotela wezingane oseduze nawe bese ukhuluma naye. Akukho okufanele ukhathazeke ngakho, futhi ezimweni eziningi kunezixazululo ezilula noma ukwelashwa uma kudingeka."

Masikhumbule lokhu...

Ngakho-ke, kungaba kuhle uma ungakhumbula izinto ezimbalwa ezibalulekile kulokho esikhulume ngakho namuhla:

• Ukulala kahle kubalulekile ekukhuleni okunempilo kwezingane, ekufundeni, ekulawuleni imizwa kanye nenjabulo. Kubalulekile njengokudla nokuphuza.
• Izingane ezineminyaka ehlukene zidinga ukulala okuhlukile. Qiniseka ukuthi ingane yakho ilala ngokwanele ngokweminyaka yayo.
• Isimiso sokulala esizolile, igumbi lokulala elikhululekile, nokuhlala kude nezikrini ngaphambi kokulala konke kuyizindlela ezinhle zokukusiza ulale kangcono. Kungathatha isikhathi ukujwayela lokhu, kodwa ungapheli amandla.
• Uma unokungabaza noma imibuzo mayelana nokulala kwengane yakho, ungesabi ukukhuluma nodokotela .
• "Ukulala kahle ebusuku kuyisipho esingcono kakhulu esingasinika izingane zethu ezincane. Kubanika amandla okuphila impilo ejabulisayo nenempilo kukho konke ukuphila kwabo. Ngakho-ke, sonke masenze izingane zethu zibe 'abaqhawe bokulala'!"

Ukulala kwezingane, ukubaluleka kokulala, amathiphu okulala kahle, izinkinga zokulala, impilo yengane, inhlanzeko yokulala, ukulala kwezingane