Ukuba unonyana okwishumi elivisayo, mhlawumbi ukhe walwa naye ngexesha lokulala ngaphezulu kwesihlandlo esinye. Ebusuku akukaze kube semva kwexesha lokulala kodwa kusasa akukho ndlela yokubavusa.
Amaxesha amaninzi sityhola iiselfowuni okanye imidlalo yevidiyo, Kodwa ayililo lonke ityala kwezi zinto ziphazamisayo. Nangona sibathumela ukuba balale kungekudala bathatha ixesha ukulala. Kwenzeka ntoni ke?
Kutheni ulutsha lukufumanisa kunzima ukulala?
Utshintsho oluninzi ezenzeka ngexesha lokufikisa (ngokwasemzimbeni, ngokwengqondo, ngokweemvakalelo, njl. chaphazela indlela yakho yokulala.
Iingcali zithi umntwana okwishumi elivisayo kufuneka alale iiyure ezilithoba ngosuku. Kwakhona, iiyure zokulala zibalulekile ngokudityaniswa kwememori kunye nokukhululwa kwehomoni yokukhula kunye nokutya.
Iingqondo zolutsha zenza i-melatonin (ihomoni elawula umjikelo wokulala) mva kunabantwana kunye nabantu abadala. Kukho ifayile ye- utshintsho kwiwotshi yakho yangaphakathi ephazamisa isingqisho sakho sokujikeleza. Esi sesona sizathu sokuba kube nzima kubo ukuba balale kwaye bavuke kusasa. Kukho izifundo ezininzi ze-neuroscience eziqinisekisa oku.
Uninzi lolutsha alufumani ngokwaneleyo ukulala okubenza bazive udiniwe kwaye uyacaphuka.
Iziphumo zokungalali ngokwaneleyo kulutsha
Ukunqongophala kokulala kulutsha kuninzi Iziphumo kumgangatho womzimba, wokuqonda kunye neemvakalelo.
- Kwinqanaba lomzimba buthathaka amajoni omzimba, anciphise amandla omzimba kunye nokutshintsha imveliso yehomoni ezichaphazela ukukhula kunye nokukhula kwazo. Kukho utyekelo lokufumana ubunzima ngokutya kakhulu.
- Kwinqanaba lokuqonda kuchaphazela inkumbulo, kunciphisa ukusebenza kwesikolo kunye nokukwazi ukugxila kunye nokuhlalutya ulwazin.
- Kwaye kwinqanaba leemvakalelo yonyusa amanqanaba oxinzelelo kunye nokucaphuka, ukungxamiseka kunye nomngcipheko woxinzelelo.
Sibona ke oko kwimpilo yokufikisa kubalulekile ukulala iiyure ozifunayo.
Ukulala kulutsha ngeempelaveki
Ulutsha oluninzi zenzele ukungalali kwabo ngempelaveki. Nangona ukulala iiyure ezimbalwa kunokuba yinto entle kubo, ukulala kusasa kuya kwenza kube nzima ukuba balale ebusuku. Kubalulekile ukuhlonipha amaxesha okutya nokulala ngeMigqibelo nangeeCawa.
Indlela yokunceda umntwana wam abe nemikhwa elungileyo yokulala
- Misela ishedyuli yesiqhelo. Kuyacetyiswa ukuba ulale ngexesha elinye yonke imihla, nangeempelaveki.
- Nciphisa ukusetyenziswa kwetekhnoloji ebusuku. Ukubonakaliswa kukukhanya kweefowuni eziphathwayo kuguqula isingqisho se-circadian, sisenza kube nzima ukulala.
- Iselfowuni kunye neetafile ngaphandle kwegumbi. Olunye ulutsha luhlala lukwi-Intanethi kwaye luyokulala neselfowuni. Ukuba zidityanisiwe de kube kusasa kusasa ngosuku olulandelayo banobunzima bokuvuka. Bafika emva kwexesha kwiziko kwaye abaqhubi kakuhle kwangentseni. Okwangoku this yingxaki eqhelekileyo ukuba abazali abaninzi abazi ukuba bayisombulule njani.
- Thintela umntwana wakho ekutyeni ikofu, iikhola, iziselo zamandla, icuba, okanye utywala ngakumbi emva kwemini nangokuhlwa. Zonke zinjalo inkqubo ye-nervous stimulants.
- Mkhuthaze ukuba azilolonge kwezemidlalo kodwa ngentsimbi yesixhenxe emva kwemini. Ukwenza umthambo kuyanceda phelisa uxinzelelo kwaye uncede ukulawula isingqisho se-circadian.
- Ukuphumla kufuneka kube sisiqingatha seyure kwelona xesha lide kwaye emva kwemini. Kusempilweni ukufumana iiyure ezisibhozo zokulala ungaphazanyiswa ebusuku kunokuba ulala iiyure ezintandathu ebusuku emva koko uthathe ukulala iiyure ezimbini.
- Unokwenza njengentsapho uhlobo oluthile umthambo wokuphumla iyure ngaphambi kokulala kunye misela isiqhelo ngaphambi kokulala.