Iintsholongwane ziye zalalisa ubuthongo, Zuza kwi-School Start Times
Kungabonakala ngathi kunengcebiso engaqhelekanga, kodwa ngaba uvumele ukuba umntwana wakho alale? Umbutho ophandayo ophando uphakamisa ukuba oku kunokwenzeka ukuba kulungile kubaselula, kunceda ekuphuculeni ukulala kwasekuseni nasekunciphiseni imiphumo yokungabikho kokusabalalisa phakathi kweebhokhwe zasebusuku. Aba bafana banokunyamekela ngakumbi kwaye bavelise esikolweni kwaye amaxabiso okungahambi angabikho.
Kutheni abantwana besabela ngokufanelekileyo xa belele kwaye kufuneka sihambe ukuvumela ukuba intsha ihlale embhedeni kamva kwintsuku nganye ukuphucula ukulala kwabo? Funda indlela ubusuku besikhokhelo ngesigaba sokulala esibambezelekayo kunokukwazi ukulungisa ubuthongo, ukunciphisa ukulala nokulala.
Impawu eziNye zobutsha bokulala
Ukulala ngexesha lobuncinci lihlukile. Njengoko ubuchopho bukhula kwiminyaka yeshumi elivisayo, sithatha ukufuna inani elithile lokulala. (Iintswelo zidinga ukulinganisa iiyure ezili-9 zobuthongo ngobusuku bonke.) Ngaphezu koko, ixesha lokulala lalithatha ukulibaziseka. Ukuba bashiywe kwizinto abazikhethayo, abaninzi abantwana bahlala belala baze bavuke kamva bonke uluntu. Naliphi na umzali oye wabona ukulala kwabo emasontweni edlulileyo angayingqina ngoku.
Oku kulibaziseka ixesha lokulala kungenzeka ngenxa yokuphuhlisa iziqulatho ze-circadian . Njengoko sivuthiwe, umnqweno wokulala (obizwa ngokuba yi-sleep drive) kunye nokuvuka kuyancipha kwaye umjikelo wethu we-circumcadian uba mide.
Ngethuba lexesha lokutshintsha kwintsholongwane, njengokuba kukho izinto ezininzi esi sigaba esibucayi, ubunzima bunokwenzeka.
Ku nokuba nobunzima bokulala ( ukulala ), okanye ukulala ngokwedlulele emini xa evuka ekuseni. Ukudibaniswa kwezi zibini zibizwa ngokuba yi- syndrome yesigaba sokulala . Ubuninzi besikhombane ebusuku zifuna ukulala ngokukhawuleza ukuya ku-2 ukuya ku-5 AM kwaye aziyi kufuna ukuvuka kuze kube ngu-10 okanye emva koko.
Ukufunwa kwexesha lokufuna ukulala kunokungqubana neentsebenzo zentlalo.
Iziphumo zeNtlalo kunye neziphumo zeSikolo sokuQala esiKolweni
Ngenxa yokukhetha kwabo ubuthongo obunqwenelayo, abatsha abahlala bade balala kwaye balala behlala bejamelana neeklasi zokulahleka zentsasa kunye nokuqokelela izikolo ezingekho. Ukuba balala ngaphambili, baya kulala bevuke baze balale ukulala. Kungaba nzima ukuwadonsa ebhedeni ekuseni.
Xa aba bafana beya esikolweni, banokulala ngexesha leeklasi zokuqala okanye banezinye iingxaki zokuziphatha. Ukunqongophala kakubi kunokukhokelela kwizikolo ezingaphumeleli. Ngokufumana iiyure ezimbalwa zokulala ebusuku, ukulahlwa kokulala kunokuba yingxaki ebalulekileyo. Kubantwana abancinci, iingxaki zokulala zingabonakalisa njengento engalindelekanga kunye nokunyanzeliswa.
Kukho ezinye iindlela zokwenza unyango olusisiphumo sokuphuza kwesifo se-sleep syndrome. Ngokukodwa, kubaluleke kakhulu ukuba aba bafana bavelele ekukhanyeni kwelanga ekuphumeni. Ngokufanelekileyo, aba bafana baya kufumana imizuzu eyi-15 ukuya kwe-30 yokukhanya kwelanga ngaphakathi kwemizuzu eyi-15 yokuvuka. Oku kunceda ukuba kube lula ukuvuka kwaye kulula ukulala ngaphambi kancinane. Kwezinye iimeko, ibhokisi elikhanyayo lingafuneka ukuba lifakwe endaweni yelanga xa kungangeni ilanga ngokukhawuleza, ngokukodwa kwiinyanga zasebusika.
Ukongezelela, izithili zesikolo ezilibazisekile ukuqala kwezihlandlo ziqaphele imiphumo emihle. Abafundi baboniswa ukuba baphumelele ukuhamba kwaye banako ukwenza ngcono. Ukwandisa lo mkhuba kwezinye izikolo kunokubanceda abantwana bethu ukuba benze okusemandleni abo ngokuhlawulela utshintsho kwiindlela zabo zokulala.
Imithombo:
Durmer, JS noChervin, RD. "Imithi yokulala yabantwana." Continuum. Neurol 2007; 13 (3): 153-200.