Ingabe unengane esencane ekhaya eneminyaka engaphezu kweyishumi nantathu? Uma kunjalo, le ngxoxo ibalulekile kuwe. Abazali abaningi okwamanje bakhathazekile ngokuthi izingane zabo ezisencane azilali ngokwanele. Lena inkinga ebalulekile ngoba ukulala kahle kubalulekile enhlalakahleni yomzimba neyengqondo yentsha.
Ingane yakho esanda kuzalwa idinga ukulala okungakanani ngempela?
Kalula nje, ingane esencane—ikakhulukazi esesikoleni samabanga aphezulu—idinga ngempela amahora aphakathi kuka-8 no-10 okulala ubusuku ngabunye . Kodwa-ke, njengoba wazi, izingane eziningi namuhla zithola okuncane kakhulu kunalokho. Ungase ucabange, “Kuyini ukulimala kokulahlekelwa amahora ambalwa?” Ngicela ungacabangi kanjalo. Kunemiphumela ebalulekile yokungalali kahle.
Cabanga ukuthi kunzima kangakanani ngomfundi ukugxila ekilasini uma ekhathele. Bangase bakuthole kunzima ukuqonda lokho uthisha akuchazayo, okuholela ekusebenzeni okuphansi kwezemfundo. Ngaphezu kwalokho, ukungalali kahle kwandisa ingozi yezingozi zezimoto ngoba kunzima ukuhlala uqaphile futhi ugxile lapho umzimba ukhathele. Ngaphezu kwalokho, kubadlali abasebasha, ukungalali ngokwanele kunganciphisa ukusebenza kwabo. Ukungalali kahle nakho kunomthelela omkhulu ekucasukeni, ekushintsheni kwemizwelo, ngisho nasezinkingeni zempilo yengqondo njengokukhathazeka nokucindezeleka . Ngakho-ke, ukulala akuyona into okufanele ithathwe kalula.
Kungani intsha inenkinga yokulala?
Ake sibheke ukuthi kungani lezi zinselele zokulala zenzeka ngesikhathi sobusha. Kunezici eziningana ezibalulekile okufanele sizixoxe ngazo.
Ingcindezi yezemfundo kanye nendlela yokuphila ematasa
"Isici sokuqala nesibaluleke kakhulu isikhathi sokuqala esikoleni kusenesikhathi . Ngokuvamile, izingane zethu kufanele zihambe ekuseni kakhulu. Ngaphezu kwalokho, kunezifundo zokufundisa, ezemidlalo, kanye nemisebenzi eyahlukene yangaphandle kwesikole. Zonke lezi zidingo zinciphisa kakhulu isikhathi sazo sokulala. Cabanga ngengane efunda kuze kube sebusuku kakhulu, iya emakilasini engeziwe, bese ifika ekhaya ikhathele; ingafinyelela kanjani ngempela amahora angu-8 kuya kwangu-10 okulala ngaphambi kokuba ivuke kusenesikhathi futhi? Kuyinselele yangempela."
Izinguquko ewashini labo lezinto eziphilayo!
Isici sesibili esibalulekile ukuthi, njengoba izingane zingena eminyakeni yazo yobusha, kuba noshintsho olungokwemvelo ewashini lazo lezinto eziphilayo . Lokhu kubaluleke kakhulu. Kalula nje, imizimba yethu ikhiqiza i-hormone esiza ekubangeleni ubuthongo, eyaziwa ngokuthi i-melatonin . Ezinganeni ezincane nakubantu abadala, ukukhiqizwa kwe-melatonin kuvame ukuqala kusihlwa, okubenza balale ebusuku. Kodwa-ke, ngokuthakazelisayo, entsheni, ukukhiqizwa kwe-melatonin kuyabambezeleka ngokwemvelo. Lokhu kusho ukuthi imizimba yabo ayiqali ukulungiselela ukulala kuze kube cishe ngo-10:30 PM noma ngo-11:00 PM. Ngakho-ke, lapho kufanele bavuke kusenesikhathi baye esikoleni, abalali ngokwanele. Lokhu akulona iphutha labo; kungushintsho olungokwemvelo oluvela kulesi sigaba sokuphila.
Umthelela wobuchwepheshe - amafoni, amakhompyutha, kanye ne-TV
Isici sesithathu esikhulu ama-smartphone, amakhompyutha, amathebhulethi, nama-TV aseyingxenye yokuphila kwansuku zonke. Intsha eningi isebenzisa la madivayisi ngaphambi kokulala, kungaba ngomsebenzi wesikole noma ukuzijabulisa. Kungakhathaliseki ukuthi yisiphi isizathu, ukukhanya okukhanyayo okukhishwa yilezi zikrini, ikakhulukazi ukukhanya okuluhlaza okwesibhakabhaka , kubambezela kakhulu ukukhiqizwa kwe-hormone ye-melatonin okukhulunywe ngayo ekuqaleni. Lokhu kusho ukuthi umzimba awutholi isignali yemvelo yokulungiselela ukulala, okubangela ukuba bajike futhi baphenduke embhedeni. Ngezinye izikhathi bayalahleka ekuxoxeni nabangani noma ekuphequluleni ezinkundleni zokuxhumana ngaphandle kokuqaphela ukuthi sekwephuzile kangakanani. Lokhu kuyimbangela ebalulekile yokulala okuphuzile.
Ngakho-ke, ungayisiza kanjani ingane yakho eyeve eshumini nambili ukuba ilale kahle ebusuku?
Manje njengoba usuqonda izinkinga nezimbangela zazo, ake sihlole lokho thina njengabazali esingakwenza. Into ebaluleke kakhulu ukuba nengxoxo evulekile nenobungane nengane yakho ngendlela engayiqonda.Chaza ukubaluleka kokulala kahle nokuthi kubaluleke kangakanani ekufundeni nasempilweni yabo. Ngemuva kwalokho, ungazama ukusebenzisa lezi zinyathelo ngendlela ehlelekile.
Hlela isimiso sokulala nokuvuka esihambisanayo
Okokuqala, thola ukuthi ingane yakho idinga ukuvuka nini iye esikoleni. Bese ubala okungenani amahora angu-8 (cishe angu-9) ukuze uthole isikhathi sokulala . Isibonelo, uma kudingeka ivuke ngo-6:00 ekuseni, kufanele ibe isilele ngo-10:00 ebusuku okungenani. Kubalulekile ukugcina lolu hlelo njalo phakathi nezinsuku ezinhlanu zesikole. Ngisho nangezimpelasonto (ngoMgqibelo nangeSonto) , zama ukuhlala useduze nalezi zikhathi zokuvuka nokulala ngangokunokwenzeka. Ukuhlala uphapheme kuze kube semini kakhulu ngezimpelasonto kwenza kube nzima kakhulu ngengane yakho ukujwayela indlela yayo yokulala ngoMsombuluko.
"Khumbula, le mikhuba ayinakwakhiwa ngobusuku obubodwa. Ngokubekezela nokuphikelela, ingane yakho izozivumelanisa nezimo. Ungayiphoqi; kunalokho, yiqondise ngothando nangokuqonda."
Eminye imikhuba esekela ukulala kahle!
Kunezinye izinguquko eziningana ezincane ezingasiza izingane zethu ukuthi zilale kahle ebusuku. Ingabe kufanele sizibheke ngasinye ngasinye?
Qaphela: Uma izinkinga zokulala ziqhubeka noma zibangela ukucindezeleka okukhulu, sicela uxhumane nochwepheshe wezempilo esibhedlela sendawo. Uma kunezimo eziphuthumayo zezokwelapha, xhumana njalo no-911 noma nezinsizakalo eziphuthumayo zendawo yakho ngokushesha. I-Nirogi Lanka izibophezele empilweni nasekuphileni kahle komndeni wakho.
- Injani indawo yokulala yengane yakho? Igumbi layo lokulala kufanele libe mnyama, lipholile kahle, futhi lithule . Kungcono ukususa iziphazamiso ezifana nama-TV noma ama-consoles emidlalo yevidiyo ekamelweni lokulala. Lawa madivayisi angaphazamisa ikhono lobuchopho lokuphumula nokususa ukugxila ekulaleni.
- Kwenzekani ihora ngaphambi kokulala? Chazela ingane yakho ngobumnene ukuthi okungenani ihora elilodwa ngaphambi kokulala, sekuyisikhathi sokubeka umsebenzi wesikole, ukuvala i-TV, nokuyeka ukusebenzisa amakhompyutha noma ama-smartphone . Uma kungenzeka, yicele ukuthi ishaje amafoni ayo ngaphandle kwekamelo lokulala ebusuku ukuze ingavuswa izaziso noma izingcingo.
- Gxila emisebenzini yokuphumula: Khuthaza ingane yakho ukuba yenze okuthile okuzolisayo nokuzolisayo ngaphambi kokulala. Isibonelo, ukugeza ngamanzi afudumele noma ukufunda incwadi eyithandayo (esikhundleni sokubuka isikrini sedijithali) kuyindlela enhle kakhulu yokulungiselela umzimba ukuphumula.
- Qaphela i -caffeine : Nciphisa ukudla neziphuzo ezicebile nge-caffeine ( njengekhofi , itiye elinamandla, iziphuzo ezithile zamandla , kanye noshokoledi ), ikakhulukazi ngemva kuka-4 ntambama . I-caffeine iyisikhuthazi esigcina ubuchopho buqaphile futhi sivimbele ngamandla isifiso sokulala.
- Awekho amaphilisi okulala ngaphandle kweseluleko: Ungalokothi unike ingane yakho amaphilisi okulala noma yimuphi umuthi obhalwe 'njengosizo lokulala' ngaphandle kwesiqondiso esithile kanye nencwadi kadokotela. Ukwenza kanjalo kungaba yingozi futhi kungaholela ezinkingeni zempilo eziyisisekelo.
- Ingabe ukulala kancane kuyazuzisa? Uma ingane yakho izizwa ikhathele kakhulu, ukulala kancane imizuzu engama-20-30 ngaphambi kuka-3 ntambama kuvame ukwamukeleka. Kodwa-ke, ukulala isikhathi eside noma ukulala kancane ntambama kungaphazamisa ikhono layo lokulala ebusuku.
- Inani lokuzivocavoca: Ukuzivocavoca njalo kusiza kakhulu ekufinyeleleni ubuthongo obujulile nobuphumuzayo. Ukukhuthaza ingane yakho ukuba ihlanganyele kwezemidlalo, ukuhamba, noma ukugijima kuhle kakhulu ekulaleni nasempilweni iyonke. Vele uqinisekise ukuthi iyakugwema ukuzivocavoca ngamandla ngaphambi nje kokulala, njengoba kungayigcina inamandla kakhulu okulala.
Kuthiwani uma ingane yami inenkinga enkulu yokulala?
Uma uke wazama lezi zinguquko futhi ingane yakho ihlale ihluleka ukulala, ivuka njalo ebusuku, ihogela kakhulu (noma ibonakala inenkinga yokuphefumula), ihlushwa ukozela ngokweqile emini (ngisho nasekilasini), noma izizwa ikhathele futhi ingakhululekile naphezu kokulala ubusuku bonke , kungase kube khona inkinga yokulala eyisisekelo. Ungazinaki lezi zimpawu.
Kunezinkinga eziningana zokulala ezingathinta intsha, okuhlanganisa:
- Ukungalali: Ubunzima obuqhubekayo bokulala, ukuhlala ulele, noma ukuvuka kusenesikhathi kakhulu nokungakwazi ukubuyela ebuthongweni.
- Isifo Sokulala Okulibazisekile Nokuvuka: Isimo lapho iwashi langaphakathi lomzimba lishintsha khona, okwenza kube nzima kakhulu ngomntwana osemusha ukulala ngesikhathi esifanele futhi kube nzima nokuvuka ekuseni.
- Ama-Dreams aphuphe kabi : Ukubhekana namaphupho asabekayo njalo abangela ukuba ingane ivuke icindezelekile.
- Ukuhambahamba ulele : Ukuvuka embhedeni uhambe noma ukwenza imisebenzi usalele.
- I-Obstructive Sleep Apnea (OSA) : Isimo lapho ukuphefumula kuyeka khona ngezikhathi ezithile ngesikhathi sokulala, okuvame ukuhambisana nokuhogela okukhulu kanye nokuphefumula kanzima.
- I-Restless Legs Syndrome (RLS) kanye ne-Periodic Limb Movement Disorder (PLMD): Umuzwa ongakhululekile, othintayo, noma 'okhasa' emilenzeni odala isifiso esingenakuphikiswa sokuyishukumisa (RLS), noma ukunyakazisa izitho zomzimba ngesikhathi sokulala (PLMD) ngokungazikhetheli.
- I-Narcolepsy: Isifo sezinzwa esibangela ubuthongo obungazelelwe, obungalawuleki emini, ngisho noma usesimweni esinganyakazi.
Uma usola ukuthi ingane yakho ibonisa lezi zimpawu noma unezinye izinkinga, isinyathelo esingcono kakhulu sokuhlela i-aphoyintimenti nodokotela ngokushesha okukhulu. Uchwepheshe wezokwelapha angahlola izimpawu, enze izivivinyo ezidingekayo, futhi ancome uhlelo lokwelapha olusebenza kahle kakhulu enganeni yakho.
Igama lokugcina okufanele ulikhumbule
Ngithemba ngempela ukuthi lokhu kuqonda kuzoba usizo kuwe. Ukulala kwengane esencane kubalulekile ekukhuleni kobuchopho, ekusebenzeni kahle kwezemfundo, empilweni yomzimba, kanye nasekuphileni kahle ngokomzwelo; kuyisisekelo sempilo yayo yonke. Sicela ungazichithi lezi zinkinga njengengxenye 'evamile' yokukhula.
"Khumbula, ukuba nengxoxo enozwela nengane yakho, engadingi ukuxabana, kuyisinyathelo sokuqala esibaluleke kakhulu. Kudingeka bazizwe sengathi uyabakhathalela, usukulungele ukubasekela, futhi baqonde ngempela lokho ababhekene nakho."
Siza ingane yakho ukuthi ihlanganise le mikhuba emincane, enempilo ohlelweni lwayo lwansuku zonke. Kungathatha isikhathi ukubona intuthuko, kodwa sicela uhlale unesineke futhi ungaguquguquki. Uma unokungabaza ukuthi kukhona okungahambi kahle, ungalokothi unqikaze ukufuna iseluleko sezokwelapha sochwepheshe. Yonke ingane ifanelwe ukulala ubusuku bonke okuphumuzayo nokwanele—ukutshalwa kwezimali okukhulu kakhulu ongakwenza ekusaseni layo eliqhakazile!
Ukulala, Intsha, Izinkinga Zokulala, Ukulala Kwentsha, i-Melatonin, Iphethini Yokulala, Ukungalali, Impilo Yokulala, Iwashi Lezinto Eziphilayo, Ukukhanya Okuluhlaza okwesibhakabhaka
