Intsha ayinakho ukulala, isifundo sithola

Ngokwesifundo, intsha iswele amahora okulala2 (Kopisha)

I-75% yentsha ayinayo amahora okulala. Asikusho, kepha Ucwaningo kushicilelwe ku- "Behavioural Sleep Medicine", nokuthi iNational Hospital Jewish Health yaseDenver, ikhombise ukulandela imikhuba yokuphumula phakathi kwentsha ethola imfundo ekhaya, uma iqhathaniswa nalabo abeza kulesi sikhungo nsuku zonke.

El hecho de ver a nuestros jóvenes dormirse en la aulas o siendo escasamente receptivos a las clases que reciben en las primeras horas de la mañana, hace que pensemos casi de forma instintiva, que los adolescentes son apáticos, vagos o que seguramente, se han pasado la noche con el ordenador. No es cierto, y por ello, desde «Madres Hoy» Sikumema ukuthi ubheke lolu lwazi olubalulekile ukukhuthaza ukukhula okufanele kwezintsha zethu.

Intsha idinga ukulala ngokwengeziwe

Kungakumangaza, kepha ngokusho kocwaningo olwenziwe kufayela le- University of Oxford, amakilasi kufanele aqale ngo-10 ekuseni. Uzoyibona mhlawumbe "ihaba ngandlela thile", kepha lokho empeleni kungaba yisheduli yemvelo lapho intsha ingaphendula futhi ikhiqize ngokwengeziwe ezifundweni.

Ubusha kanye ne- «Sukubambezeleka kwesifo sesigaba sokulala«

Umuntu osemusha akaphoqelelwa nje kuphela ukwakha kabusha ubuwena, ukucacisa okwakhe imizwelo, ukulwela izikhala zabo, nokuzethemba kwabo ... Ngaphakathi kwawo, kwenzeka wonke umdanso wama-neurotransmitters nama-hormone azowuvumela ukuba uvuthwe., ukulungisa izinqubo kanye nemijikelezo thina, njengomama nobaba, «yokuphunyuka».

  • Ngesikhathi sobusha, isigqi se-circadian somzimba womuntu omusha kamuva siyalungiswa. Lokhu kungenxa yokuthi ubuchopho babo bukhipha i-melatonin ngehora kamuva kunasebuchosheni obudala obuvuthiwe.
  • I-Melatonin iyi-hormone yobuchopho esebenza ngqo ku-pineal gland futhi ilawula imijikelezo yethu yokulala. Ngenkathi ebuchosheni babantu abadala iqala ukuhlukanisa ngezikhathi zasebusuku, ezinganeni zethu kuvela kamuva.

Lokhu yilokho okwaziwa ngokuthi "ukubambezeleka kwesigaba sesifo sokulala." Kumele sikhumbule ukuthi uma iqiniso "lemvelo" lokuthi balale ngokuhamba kwesikhathi nalo lifakwa ekusetshenzisweni kweselula yabo embhedeni, umjikelezo wabo wokulala uthinteka nakakhulu.

ubuchopho

Uma ngilala kancane anginawo amandla futhi ngivuka nginesimo esingesihle

Akuyona inkanuko. Uma ingane eyeve eshumini nambili ifika ekilasini ngokunganaki nangomoya omubi, akukhona ngokuzikhethela noma ngentando. Kumele sikuqonde ukuthi uma sebeyolala, kungathatha phakathi kwehora kuya kwamabili ukulala. Uma futhi kufanele bavuke ngo-7 ekuseni, lokho kusho ukuthi balale kancane kakhulu kunalokho abakudingayo: phakathi kwamahora ayisishiyagalolunye kuya kwayishumi ngosuku.

  • Okunye okufanele kubhekwe ukuthi ukungabikho kokuphumula okujulile nokuphumuzayo kuzobangela ukuthi ubuchopho babo bube negalelo eliphansi le-cortisol.
  • ICortisol ezingeni elilinganisiwe nelifaneleyo isinikeza amandla anele okubhekana nosuku ngesibindi namandla. Uma sinokushoda kule hormone, izingane zizokhathala kakhulu futhi zingabi nalutho.

  • Konke lokhu kunomthelela omubi ekufundeni kwabo: ukunganakwa, ukungakwazi ukusungula ulwazi olusha kanye nogqozi lwesikole esiphansi jikelele.

Isidingo sokulungisa kabusha amahora esikole

Uma isikole sihlose ukusungula ulwazi, amanani kanye namasu, sidinga izingqondo ezamukelayo nobuchopho obukhuthazayo ngaphezu kwakho konke.. Intsha eza ekilasini ikhathele futhi inomoya omubi ngeke nje yenze ngaphansi kwamathuba ayo, kodwa futhi "izosulela" okusele ngesimo sayo sengqondo.

Ngokwesifundo, intsha ayinawo amahora okulala (Kopisha)

Siyazi ukuthi akulula ukwenza izikhungo ezinjengezifundisayo zazi ngesidingo sokushintsha izinhlelo zazo. Kuphela uma beqala ngo-10 ekuseni, ngokungangabazeki sizoba nabafundi abakhuthele ngokwengeziwe. 

  • Ukwazi i-neurobiology yezingane zethu ezisencane kusivumela ukuthi siyiqonde kangcono imikhuba yabo. Esikhundleni sokuvumela ubuwula babo, udinga ukuqonda imijikelezo yabo, izinqubo zabo zangaphakathi, futhi usebenze njengabalamuli.
  • Lawula inhlanzeko yokulala kwezingane zakho ngangokunokwenzeka. Kuyadingeka ukuthi bahlale beyolala ngasikhathi sinye nokuthi bakhiphe izinto zabo zikagesi amahora amabili ngaphambi kokulala. Banikeze incwadi, akukho okungcono kunokuvumela ubuthongo bufike kancane kancane phakathi kwamakhasi enoveli kunasesikrinini seselula.

Unganqikazi ukwazisa izingane zakho ngalolu lwazi, ngaleyo ndlela bazoqonda kangcono eziningi zalezo zinto ezenzeka kubo. Kuyakufaneleka.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.