Bazali abathandekayo, niyazi ukuthi ukulala kubaluleke kangakanani ekukhuleni nasekuphileni kahle kwengane yenu. Uma ingane yenu ingaphumuli ngokwanele, umthelela uzwakala yiwo wonke umndeni, akunjalo? Akukhona nje kuphela ngobuntwana bayo; njengoba ikhula, ukuntuleka kokulala okuhle kungathinta kakhulu ukufunda kwayo, ukuziphatha kwayo, ukugxila kwayo, kanye nesimo sayo sengqondo usuku lonke. Namuhla, ake sibheke ngokuningiliziwe ukuthi ukulala kusebenza kanjani ezinganeni.
Kwenzekani ngempela ebuchosheni ngesikhathi ulele?
Ungase ucabange ukuthi ubuchopho bakho buyavaleka uma ulele, kodwa akunjalo nhlobo. Ubuchopho bethu busebenza kakhulu ngesikhathi sokulala, buhamba ngezigaba ezahlukene. Busebenza njengomjikelezo, ongahlukaniswa kabanzi ube izingxenye ezimbili eziyinhloko:
1. Ukulala okunga-REM (Ukunyakaza Kwamehlo Okungasheshi)
2. Ukulala kwe-REM (Ukunyakaza Kwamehlo Okusheshayo)
Zombili izigaba ze-Non-REM kanye ne-REM ziqeda umjikelezo owodwa wokulala. Ngokuthakazelisayo, izinsana zichitha isikhathi esiningi ebuthongweni be-REM, futhi imijikelezo yazo yokulala imfushane kunabantu abadala. Njengoba zikhula, isikhathi esichithwa ku-REM siyancipha, futhi imijikelezo yazo yokulala iba mide. Ngesikhathi ingane iqala isikole, umjikelezo wokulala ogcwele uvame ukuthatha cishe imizuzu engama-90, njengomjikelezo womuntu omdala.
Ake sibheke lezi zigaba ngokuningiliziwe.
Ukulala okungagcini nge-REM: Izigaba zokukhanya (Izigaba 1 no-2)
Lesi yisigaba sokuqala sokulala. Lezi yizigaba ezilula kakhulu.
- Uma umuntu ekhuluma noma enza umsindo, kulula ukumvusa.
- Ukunyakaza kwamehlo kuyehla.
- Isilinganiso senhliziyo kanye nesilinganiso sokuphefumula siqala ukwehla.
- Izinga lokushisa lomzimba lehla kancane.
Kalula nje, lesi yisigaba lapho uqala khona ukulala.
Ukulala okungagcini nge-REM: Isigaba esijulile (Isigaba 3)
Lesi yisigaba sangempela sokulala okujulile.
- Phakathi nalesi sikhathi, kunzima kakhulu ukuvusa umuntu.
- Uma bevuswa ngokuzumayo, bangase bazizwe bethukuthele futhi bedidekile isikhashana. Mhlawumbe nawe uke wakubona lokhu, akunjalo?
- Ukwesaba ebusuku, ukuhamba ubuthongo, noma ukuchama embhedeni kungenzeka kakhulu phakathi nalesi sigaba sokulala okujulile.
- Lena yingxenye yokulala evuselela kakhulu, ebalulekile ekuvuseleleni umzimba nengqondo. Ama-hormone adingekayo ekukhuleni ngokomzimba, ikakhulukazi ama-hormone okukhula, akhishwa phakathi nalesi sigaba sokulala okujulile. Yingakho ukulala okujulile kubaluleke kangaka ezinganeni.
Kwenzekani ngesikhathi sokulala kwe-REM? (Isigaba sokugcina)
Ingxenye yokugcina yomjikelezo wokulala ukulala kwe-REM, okuyinto eyingqayizivele impela.
- Amehlo akho ahamba ngokushesha ngemuva kwamehlo akho, yingakho kubizwa ngokuthi i-Rapid Eye Movement.
- Ukuphefumula kanye nokushaya kwenhliziyo kuyakhuphuka, kufane nalapho uvukile.
- Okuphawulekayo ukuthi awukwazi ukuhambisa izitho zakho ngesikhathi sokulala kwe-REM; ubuchopho bakho buthumela izimpawu zokuvimbela lokhu okwesikhashana.
- Yilapho ubhekana khona namaphupho acacile, ngezinye izikhathi angasoze alibaleke.
- Ucwaningo lukhombisile ukuthi ukulala kwe-REM kubalulekile ekufundeni nasekukhumbuleni. Lesi sigaba sisiza ukugcina konke okufundiwe usuku lonke ebuchosheni.
Njengoba ubona, ukulala akukhona nje ukuvala amehlo akho; kuyinqubo eyinkimbinkimbi nebalulekile yebhayoloji.
Ingane yakho encane idinga ukulala okungakanani?
Lona umbuzo ovamile. Nakuba izidingo zomuntu ngamunye zihluka, odokotela bezingane nochwepheshe banikeza iziqondiso ezijwayelekile ngokusekelwe eminyakeni yobudala. (Qaphela: Lezi zingqikithi zifaka phakathi ukulala emini.)
- Izinsana (izinyanga ezingu-0-3): amahora angu-14-17 ngosuku.
- Izinsana (izinyanga ezi-4-12): amahora angu-12-16 ngosuku.
- Izingane ezincane (iminyaka eyi-1-2): amahora ayi-11-14 ngosuku.
- Izingane zasenkulisa (iminyaka engu-3-5): amahora ayi-10-13 ngosuku.
- Iminyaka yokufunda esikoleni (iminyaka engu-6-13): amahora angu-9-12 ngosuku.
- Intsha (iminyaka engu-14-17): amahora angu-8-10 ngosuku.
Khumbula ukuthi lezi yiziqondiso ezijwayelekile nje. Uma ingane yakho ijabule, ikhuthele, futhi inempilo, cishe izothola ubuthongo obuyidingayo. Kodwa-ke, uma ibonakala ilala kakhulu noma ingaphansi kwalezi zincomo, noma uma ukhathazekile ngemikhuba yayo yokulala, kungcono ukubonisana nodokotela wezingane.
Ngingazi kanjani ukuthi ingane yami ayilali ngokwanele?
Ngezinye izikhathi, ukungakwazi ukulala kubonakala ngokuziphatha kanye nemisebenzi yansuku zonke. Qaphela lezi zimpawu:
- Ukulala ngokweqile emini: Isibonelo, ukulala esikoleni, ekilasini, noma ngesikhathi sokugibela imoto.
- Ukungahlaliseki: Ezinganeni ezincane, ukungalali kahle kungabangela ukuthi zisebenze ngokweqile noma zingakwazi ukuhlala zithule kunokuba zibonakale zikhathele.
- Ubunzima bokunaka: Ubunzima bokugxila ezifundweni noma ukulalela othisha.
- Ukwehla kwesithakazelo emsebenzini wesikole noma ukwehla kwamamaki.
- Ukushintshashintsha kwemizwa: Ukuba nolaka, ukukhononda, ukucasuka, noma ukuba nemizwa eguquguqukayo ngezinto ezincane.
- Izinkinga zokuziphatha.
Uma ingane yakho ifika ekhaya bese ilala ngokushesha, noma isheshe ithukuthele ngenxa yezinkinga ezincane, kungase kube ngenxa yokungalali kahle. Uma uvame ukuqaphela lezi zindlela, kubalulekile ukuzixazulula.
Ngingamsiza kanjani ingane yami ukuba ilale kangcono?
Ngenhlanhla, kunemikhuba elula kodwa ephumelelayo engasiza izingane zabo bonke ubudala ukuba zilale kangcono:
- Namathela esikhathini sokulala esingaguquki. Zama ukugcina isimiso esifanayo, ngisho nangezimpelasonto. Ezinganeni ezincane, nikeza izixwayiso imizuzu engama-30 nemizuzu eyi-10 ngaphambi kokulala. Ezinganeni ezindala, sebenzisana nazo ukuze ubeke isikhathi sokulala esifanele esiqinisekisa ukuthi zithola ubuthongo obanele.
- Yakha isimiso sokulala. Lokhu kubalulekile. Umkhuba wobusuku obuqhubekayo ulungiselela umzimba nengqondo yengane ukulala. Lokhu kungafaka phakathi ukugeza okufudumele, ukuxubha amazinyo, ukugqoka amapijama akhululekile, ukufunda indaba ndawonye, noma ukulalela umculo ozolile. Isimiso semizuzu engama-20-30 sisebenza kahle kakhulu.
- Gwema izikrini okungenani ihora ngaphambi kokulala. Lokhu kufaka phakathi ama-TV, amakhompyutha, amafoni, amathebhulethi, nemidlalo yevidiyo. Ukukhanya okuluhlaza okwesibhakabhaka okuphuma kula madivayisi kuvimbela ukukhiqizwa kwe-melatonin, i-hormone ekusiza ulale. Uma kungenzeka, gcina amadivayisi kagesi engangeni ekamelweni lokulala.
- Dala indawo ekhululekile nethule. Qinisekisa ukuthi igumbi lokulala limnyama, lithule, futhi ligcinwa lisezingeni lokushisa elikhululekile.
- Zigcine zimatasa emini. Izingane ezidlala futhi zivivinya umzimba kahle emini zilala kangcono ebusuku. Kodwa-ke, gwema ukuzivocavoca ngamandla ngaphambi nje kokulala.
- Khonza isidlo sakusihlwa amahora angu-2-3 ngaphambi kokulala. Ukudla ukudla okunzima kakhulu eduze nesikhathi sokulala kungabangela ukungakhululeki ngokomzimba.
Khumbula, ukulala okunekhwalithi kubaluleke kakhulu empilweni yomzimba yengane yakho njengoba kunjalo nasempilweni yengqondo yayo, ekufundeni nasekuziphatheni kwayo. Yiba nesineke futhi ungaguquguquki njengoba usungula le mikhuba enempilo.
Ukuqonda ukulala okuqondene nobudala
Njengoba sixoxile, amaphethini okulala nezidingo ziyashintsha njengoba izingane zikhula. Ukulala kosana olusanda kuzalwa kuhluke kakhulu ekulaleni komntwana ofunda esikoleni. Ngenxa yalokhu kungafani, izeluleko ziyahlukahluka ngokweminyaka. Xhumana nodokotela womndeni wakho noma udokotela wezingane ukuze uthole isiqondiso esiqondene nawe esifanelana nesigaba esithile sokukhula kwengane yakho.
Izinto ezibalulekile okufanele uzikhumbule:
- Ukulala okuseqophelweni eliphezulu kubalulekile ekukhuleni komzimba nengqondo yengane. Kubaluleke njengokudla okulinganiselayo.
- Ukulala kunezigaba ezahlukene (okungesona i-REM kanye ne-REM), futhi ngasinye sibalulekile emzimbeni nasengqondweni.
- Qaphela ukuthi ingane yakho ilala ngokwanele yini ngokweminyaka yayo.
- Qaphela izimpawu zokungalali kahle, njengokukhathala emini, isimo sengqondo esibi, noma ukungagxili kahle engqondweni.
- Yamukela imikhuba enempilo: Isikhathi sokulala esingaguquki, isimiso sokuphumula, kanye nokukhawulela isikhathi sokubuka isikrini yizona zinto ezinhle kakhulu ongazisebenzisa.
- Uma unenkinga eqhubekayo, ungalokothi unqikaze ukufuna iseluleko sezokwelapha. Kungase kube nezinkinga eziyisisekelo uchwepheshe angasiza ukuzibona.
UNirogi Lanka uthemba ukuthi lawa macebiso azosiza ingane yakho ukuthi ilale ngokuthula nangokuvuselela impilo yayo!
ukulala, ukulala kwezingane, ukulala kwengane, izigaba zokulala, ukulala kwe-REM, ukulala okungeyona i-REM, izinkinga zokulala, ukulala okunempilo
