Umntwana osemva uyadinga phakathi kweeyure ezisibhozo ukuya kwi-10 zokulala ubusuku bonke. Oku kubangelwe, kwinqanaba, kuma-hormone abaluleke kakhulu ekukhuleni nasekuhlaleni komzimba okhululwa kakhulu ngexesha lokulala. Nangona kunjalo uphando lubonisa ukuba ulutsha lufumana umyinge wama-7.4 iiyure kuphela ebusuku. Oku kunqongophe kwinqanaba elifunayo kubafana abasempilo. Ukungabikho kokulala kuchaphazela isikolo kunye nempilo.
Bona into onokuyenza ukuze uncede umntwana wakho athole ukulala ngokwaneleyo.
Iintswelo zidinga ngakumbi ukulala kunabantwana okanye abadala
Abaphengululi kwiYunivesithi yaseStford bafumana uphando olutsha olufuna ukulala okungakumbi, ngeyure enye ukuya kweyesibini kunabantwana babo abancinane abaneminyaka engama-9 no-10 ubudala, abafuna kuphela malunga neeyure ezisibhozo zokulala. Okwangoku, imizimba yabo ibatshela ukuba abafuni ukuya kulala, kusasa ngo-11 ntambama, ngenxa yenguqu kwiimpawu zabo ze-circadian kunye nokukhululwa kwe-melatonin ebuchosheni. Abazali bavame ukunika abantwana abathathu ixesha lokulala kunye nexesha lokufihla ixesha elide njengoko bekhula.
Okwangoku, izihlandlo zokuqala zesikolo zivame ukuqala esikolweni esiphakeme kunamazinga aphantsi. Oku kungamisela isiqhwithi esipheleleyo seentsha esiya kulala emva koko kodwa sifuna ukuvuka ekuqaleni kweveki kwixesha labo ebomini babo abayidingayo iibini zeeyure zokulala. Basenokulala ngeempelasonto ngenxa yoko kwaye bahlupheke ngokulala ngexesha leveki.
Iimpawu zokulala kwiNtsha
I-National Sleep Foundation ikhuthaza ukugcina iliso ngaphandle kweempawu zokulahlwa kokulala:
- Unzima ukuvuka ekuseni
- Ukutshatyalaliswa kwemini
- Ukulala ngexesha losuku
- Oversleeping ngeveki
- Ukuba nobunzima bokukhumbula okanye ukugxila
- Ukuvuka ngokukhawuleza kwaye unenkathazo yokubuyela ekulala
Ukunyuswa kokulala kungabangela ukuba utywala kakhulu, usebenze kakubi esikolweni kunye nokudandatheka. Abaselula banomngcipheko omkhulu wokuba neengozi zemoto ngenxa yokulala emva kwesondo.
Indlela Yokunceda Umntwana Wakho Ufumane Ubuthongo obuhle
Nazi iziphakamiso ezimbalwa zokufumana umntwana wakho ubuthongo abayidingayo:
- Igumbi lakho lenkwenkweli lifuna ukuba yindawo yokulala yokuphumla.
- Ukuseka ixesha lokulala kunye nexesha lokuvuka, kwaye wenze oku kuhambisane neveki.
- Ukuseka ixesha lokulala, njengokuthatha ibhedi yokutshisa okanye umsebenzi othulileyo ngaphambili.
- Musa ukuzibandakanya kwimisebenzi egxile kwimisebenzi yasekhaya kwaye ugweme i-electronic kwiyure ngaphambi kokulala.
- Ukuncedisa umntwana wakho ukuba aphephe uxinzelelo kunye nokuxhalabisa okungazigcina ziphapheme, zikhuthaze ukuba zenze uludwe okanye idayari apho bangaziqwalasela ngaphambi kokulala okanye xa bevuka.
- Khuthaza umntwana wakho ukuba athabathe, ngokude nje ukuba ayikade kakhulu okanye esondele kakhulu ukulala.
- Nciphisa ukusebenzisa i-caffeine.
- Ungadli, uphuze, okanye usebenzise iiyure ezimbalwa zokulala.
- Ukuzilolonga kwansuku zonke, qiniseka ukuba ubuncinane ezimbini iiyure ngaphambi kokulala.
- Qaphela ukuba kunokwenzeka ukuba umntwana wakho ukuba abe nesikolo sokuqala esikhatywayo esilungelelanisa kangcono nemilinganiselo yokulala yobutsha.
> Imithombo:
> Carskadon MA. Ukulala kwi-Adolescents: I-Storm Perfect. Iiklinikhi zezilwanyana zaseNyakatho Melika . 2011; 58 (3): 637-647. i-doi: 10.1016 / j.pcl.2011.03.003.
> Izwewski C. Izifo zokulala . Rijeka, Croatia: InTech; 2012.
> Ukulala kunye nentsha. Isikhungo sokugula se-UCLA. http://sleepcenter.ucla.edu/sleep-and-teens.
> Ulutsha nokulala. Foundation National Foundation. https://sleepfoundation.org/sleep-topics/teens-and- sleep.