Ingabe ingane yakho ilala ngokwanele? (Ingane Ilala) Ake sibhekane nalokhu!

Ingabe unengane ekhaya esikhulile kancane manje, okungukuthi, eya esikoleni, esondela ebusheni? Kunezinto eziningi ezenzekayo empilweni yayo ngalesi sikhathi, akunjalo? Umsebenzi wesikole, ukuxoxa nabangani, izinto ezintsha zokuzilibazisa... Ngakho konke lokhu, ukubenza balale kahle futhi bakhululeke ngezinye izikhathi kungaba yinselele enkulu. Kodwa bewazi ukuthi, ukulala kubalulekile ekukhuleni ngokomzimba nangokwengqondo kwengane yalesi sikhathi. Ngakho-ke, ake sixoxe namuhla ngendlela yokusiza ingane yakho ukuthi ilale ngokwanele?

Kungani ukulala kubaluleke kangaka ezinganeni zethu ezincane?

Ukulala akukhona nje ukuvala amehlo akho. Yisikhathi esiyigugu sokuvuselela nokulungisa imizimba nezingqondo zethu. Lokhu kubaluleke kakhulu ngesikhathi sobusha.

Ukukhula ngokomzimba kanye nempilo

Ubuwazi ukuthi imizimba yethu ikhiqiza 'i-Growth Hormone' eningi kakhulu uma silele? Le hormone isiza ingane ukuba ikhule ibe yinde, ikhule ibe nomzimba omkhulu, futhi iqinise imisipha. Akukhona lokho kuphela, kodwa uma silala kahle, amasosha ethu omzimba nawo ayaqina. Ngemuva kwalokho, mancane amathuba okuthi sigule. Uma singalali ngokwanele, ingane yethu ingase igule kaningi futhi izizwe ikhathele.

Ukuze kube nempilo yengqondo kanye nokusebenza kobuchopho

Ukulala nakho kubaluleke kakhulu ezingqondweni zethu. Ukulala kusiza ekunciphiseni 'ukucindezeleka' noma umthwalo wengqondo oqongelela usuku lonke. Uma ingane ilele kahle, kulula ngayo ukubheka izinto ngendlela eyakhayo nokulawula imizwa yayo. Futhi, izinkumbulo zigcinwa ebuchosheni, futhi kusisiza siqonde izinto kangcono futhi sigxile ngesikhathi sokulala. I-hormone ethi 'Melatonin' nayo ihlobene nokulala, njengoba ilawula umjikelezo wethu wokulala nokuvuka.

Yenza ukufunda kuphumelele

Umsebenzi wesikole, ukufundisa, izivivinyo... konke lokhu kudinga ubuchopho bengane ukuze busebenze kahle, akunjalo? Uma ingane ilala ngokwanele, ikhono layo lokukhumbula izifundo, ukufunda izinto ezintsha, nokuxazulula izinkinga liyakhula. Ingane ingaqonda kanjani izifundo ngenkathi ilele, akunjalo?

Ingane esencane idinga ukulala okungakanani ngosuku?

Ngokwesilinganiso, odokotela bathi ingane eneminyaka ephakathi kuka-13 no-18 idinga amahora aphakathi kuka-8 no-10 okulala ngosuku . Kodwa-ke, lokhu kungahluka kancane kuye ngengane. Ezinye izingane zingadinga amahora angu-8, kanti ezinye zingadinga amahora angaba ngu-9. Into ebaluleke kakhulu ukubona ukuthi ingane yakho iqabulekile futhi ayikhathele yini lapho ivuka ekuseni.

Kungani ngezinye izikhathi kunzima ngabo ukulala ngokwanele?

Manje ungase uzibuze, "Uma sidinga ubuthongo obuningi kangaka, kungani izingane zethu zingalali kahle?" Kungaba nezizathu eziningana zalokho.

Izinguquko zomzimba

Ubusha buyisikhathi sezinguquko ezinkulu emzimbeni. Phakathi nalesi sikhathi, 'i-Circadian Rhythm' yabo, umjikelezo wemvelo wokulala nokuvuka komzimba, uyephuza kancane. Kalula nje, bangase bakuthole kunzima ukulala ebusuku futhi kube nzima ukuvuka ekuseni. Lokhu akulona iphutha labo, kungokwemvelo.

Imfundo kanye nemisebenzi yangaphandle kwesikole

Ngomsebenzi wesikole, amaphrojekthi, ukufundela izivivinyo, amakilasi okufundisa, ezemidlalo, amakilasi omculo... kunzima ngezingane ukuthola isikhathi sokulala. Ngezinye izinsuku, zingase zifunda kuze kube sebusuku kakhulu.

Impilo yokuxhumana nabantu kanye nesikhathi sesikrini

Kule minyaka, ukukhuluma nabangani, ukuba sezinkundleni zokuxhumana, nokudlala imidlalo yevidiyo kubaluleke kakhulu kubo. Ngakho-ke, ukuhlala efonini noma kwi-laptop yakho kuze kube sebusuku kakhulu kungalibazisa ubuthongo bakho. Ukukhanya okuluhlaza okwesibhakabhaka okuphuma kulezi zikrini kunciphisa ukukhiqizwa kwe-hormone ethi 'Melatonin' , ekusiza ulale.

Ukucindezeleka

Ukukhathazeka, okubangelwa izinto ezifana nezivivinyo, izinkinga nabangani, nokukhathazeka ngekusasa, noma ngezinye izikhathi ngisho nokucindezeleka, kungaphazamisa ubuthongo. Ungalala kanjani kahle uma unenkinga engqondweni yakho?

Wazi kanjani ukuthi ingane yakho ayilali ngokwanele?

Kunezimpawu ezithile ezingakusiza wazi ukuthi ingane yakho ayilali ngokwanele:

• Kunzima kakhulu ukuvuka ekuseni, futhi ngizizwa ngilele ngisho nangemva kokuvuka.
• Ngihlala ngilala emini, ngize ngilale nasekilasini.
• Ngiyathukuthela kakhulu, ngicasuke ngezinto ezincane kakhulu, futhi imizwa yami iyashintsha njalo.
• Kunzima ukukhumbula izinto, futhi angikwazi ukugxila.
• Ngivame ukuthola izifo ezincane njengomkhuhlane.
• Ukudla ukudla okuncane noma okuningi kunangaphambili.
• Intshisekelo emisebenzini yokufunda iyancipha, futhi amamaki ayehla.

"Khumbula, kulungile ukuba nobusuku obubodwa noma obubili. Kodwa uma lezi zimpawu ziqhubeka, udinga ukukhathazeka."

Singabasiza kanjani abazali?

Kulungile, manje ake sibone ukuthi singasiza kanjani kulesi simo. Uma sibambisana nengane futhi sithola isu, le nkinga ingahamba ibanga elide.

1. Ake sixoxe ngokukhululekile.

Into yokuqala okufanele uyenze ukukhuluma nengane yakho ngalokhu ngendlela ezolile nenothando . Mbuze ukuthi kungani engakwazi ukulala nokuthi yiziphi izinkinga zakhe. Esikhundleni sokumjezisa, mtshele ukuthi ukhona ukuze umsize.

2. Dala indawo enobungani nokulala

Igumbi lokulala lomntwana kufanele libe yindawo efanelekile yokulala.

• Igumbi kufanele libe mnyama, lithule, futhi lipholile kancane .
• Umbhede, umatrasi, kanye nomcamelo kufanele kube ntofontofo.
• Khuthaza ingane yakho ukuba igweme izikrini ezifana namafoni, amathebhulethi, nama-TV okungenani ihora ngaphambi kokulala. Kungcono uma lokhu kungagcinwa ngaphandle kwekamelo lokulala.

3. Uhlelo lokulala oluqhubekayo

Kubaluleke kakhulu ukujwayela ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Ngisho nangezimpelasonto, zama ukungazishintshi kakhulu lezi zikhathi. (Isibonelo, kungakapheli ihora). Lokhu kubizwa ngokuthi ukugcina 'inhlanzeko yokulala' enhle.

4. Imikhuba yokuphumula ngaphambi kokulala

Khuthaza ingane yakho ukuba yenze okuthile okuzola ingqondo yayo futhi kuphumuze umzimba wayo ngaphambi kokulala.

• Ukugeza ngamanzi ashisayo.
• Ukufunda incwadi elula (hhayi esikrinini!).
• Ukulalela umculo ozolile.
• Ukwenza into efana nokuzivocavoca kokuphefumula.

5. Ukulawula i-caffeine noshukela

Gwema ukunikeza itiye, ikhofi, kanye neziphuzo ezibandayo eziqukethe i-caffeine kusihlwa nasebusuku. Futhi, gwema ukudla neziphuzo ezinoshukela omningi ebusuku. Lokhu kungaphazamisa ubuthongo.

6. Ukubaluleka kokuzivocavoca

Ukuzivocavoca emini kungakusiza ulale kangcono ebusuku. Kodwa-ke, akuwona umqondo omuhle ukwenza ukuzivocavoca okunzima ngaphambi kokulala, njengoba kungavuselela umzimba wakho ngokweqile. Umdlalo noma ukuhamba kusihlwa kuhle.

7. Ukuphathwa kwesikhathi sesikrini

Lena enye yezinselele ezinkulu esibhekene nazo namuhla. Khuluma nengane yakho bese ubeka imikhawulo yesikhathi sesikrini . Ungethula into efana "nesikhathi sokufika ekhaya sedijithali" esiyekisa ukusebenzisa amadivayisi afana namafoni namathebulethi okungenani ihora ngaphambi kokulala.

8. Usizo ngokuphatha isikhathi

Siza ingane yakho ilinganisele umsebenzi wesikole, izinto zokuzilibazisa, kanye nemisebenzi yokuzilibazisa. Yenza ingane yakho ijwayele ukuhlela usuku lwayo nokuhlela imisebenzi yayo. Ngaleyo ndlela, ngeke ibe nomsebenzi omningi oqongelelekayo kuze kube sebusuku kakhulu.

9. Masibe yisibonelo esihle futhi.

Uma sihlala silele sibukele i-TV futhi sisebenza ocingweni lwethu, singazifundisa kanjani izingane zethu imikhuba emihle? Kuyisibonelo esihle kakhulu ezinganeni zethu ukulandela imikhuba emihle yokulala ngangokunokwenzeka.

Kufanele ufune nini iseluleko sezokwelapha?

Uma uke wazama konke lokhu, kodwa ingane yakho iyaqhubeka nokuba nezinkinga zokulala, noma uma ilele kakhulu noma ikhathazekile, kungcono ukubona udokotela ukuze uthole iseluleko . Kungase kube nesinye isizathu sezokwelapha sokungalali kahle noma ukuphazamiseka kokulala . Futhi, izinkinga zempilo yengqondo njengokukhathazeka noma ukucindezeleka nazo zingathinta ukulala.

Amaphuzu amafushane okufanele uwakhumbule

Ukunikeza ingane encane ubuthongo obanele kuyitshalomali enkulu empilweni yayo yesikhathi esizayo.

• Ukulala kahle kubalulekile ekukhuleni ngokomzimba nangokwengqondo.
• Intsha idinga amahora angu-8-10 okulala ngosuku.
• Qonda izimbangela zokungalali kahle bese uthola izixazululo kanye nengane yakho .
• Isimiso sokulala esingaguquguquki, indawo enobungani nokulala , kanye nokulawula isikhathi sokubuka isikrini kubaluleke kakhulu.
• Nika ingane yakho uthando, ukuqonda, kanye nokusekela.
• Uma inkinga iqhubeka, ungangabazi ukufuna iseluleko sezokwelapha .

Khumbula, awuwedwa kulolu hambo. Ngokubekezela okuncane nokuqonda, ungasiza ingane yakho ukuba ilale kahle futhi ikhululeke ngokwanele.

Ukulala Kwentsha, Ukulala Kwezingane, Izinkinga Zokulala, Ukungalali, Amathiphu Okukhulisa Izingane, Ukulala Kwentsha eSri Lanka, Ukuhlanzeka Kokulala