I-75% yentsha ayinayo amahora okulala. Asikusho, kepha Ucwaningo eyanyatheliswa kuyi-"Behavioral Sleep Medicine", futhi eyaboniswa yi-National Hospital Jewish Health of Denver ngokulandela imikhuba yokulala yentsha eyayifundiswa ekhaya, uma kuqhathaniswa nalabo abaya esikoleni nsuku zonke.
Ukubona intsha yethu ilele emakilasini noma ingasabeli kahle ezifundweni ezizithola ekuseni kakhulu kusenza sicabange ngokwemvelo ukuthi intsha injalo. ukunganaki noma ubuvila Noma mhlawumbe bachithe ubusuku bonke kukhompyutha noma ocingweni lwabo. Lokhu akwenzeki ngaso sonke isikhathi, futhi ukukunciphisa kube yindaba yamandla noma isifiso akulungile futhi akunangqondo. Ngemuva kokukhathala kwabo kulele... izinguquko ezinkulu zezinto eziphilayo kanye nochungechunge lwemikhuba yangaphandle kanye nezidingo (amashejuli esikole, imisebenzi yangaphandle, ukusetshenziswa kwezikrini...) ezihlangana ukuze zilale kancane kunalokho ezikudingayo.
Ngakho-ke, kusukela ku-"Mothers Today" Sikukhuthaza ukuthi ucabangele lolu lwazi olubalulekile ukuze ukhuthaze intuthuko efanele yentsha yethuukuqonda kangcono ukuziphatha kwabo, futhi ngaphezu kwakho konke, ukubasiza bathole ubuthongo obudingwa yimizimba yabo ngempela.
Intsha idinga amahora amaningi okulala kunalawo evame ukuwathola.
Kungakumangaza, kepha ngokusho kocwaningo olwenziwe kufayela le- University of Oxford, Amakilasi kufanele aqale cishe ngo-10 ekuseni.Kungase kubonakale kuyihaba, kodwa Lokho kungaba uhlelo oluhambisana kakhulu nesigqi semvelo sobusha, isikhathi lapho ubuchopho babo buqaphile kakhudlwana, bamukela ulwazi kakhudlwana, futhi bangenza kangcono kakhulu ngokwezemfundo.
Ochwepheshe bokulala bayavuma ukuthi iningi lentsha lidinga ukulala phakathi kwamahora angu-8 kuya kwangu-10 njalo ebusuku njalo ukuze umzimba wakho usebenze kahle. Ezinye iziqondiso zezokwelapha zize zibonise ukuthi, ngenxa yobukhulu ukusetshenziswa kwamandla obuchopho Kulesi sigaba, abafana namantombazane abaningi bayazuza ngokuya ekugcineni kwalelo banga (amahora angu-9-10) uma indlela yabo yokuphila inzima kakhulu.
Ukulala amahora amaningi ngokwanele kuhlotshaniswa ne- ukunakwa okungcono ekilasiniukuziphatha okuthuthukisiwe, ikhono lokufunda elikhudlwana, inkumbulo ephumelelayo, ikhwalithi engcono yokuphila, kanye nempilo yengqondo neyomzimba eqinile. Ngokuphambene nalokho, ukulala njalo ngaphansi kokunconywayo kuhlotshaniswa izinkinga zokugxilisa ingqondoubunzima bokuziphatha, ukusebenza kabi kwezemfundo, ingozi eyengeziwe yezingozi, kanye nethuba elikhulu lokukhula ukukhuluphala, umfutho wegazi ophakeme, isifo sikashukela, noma izimpawu zokucindezeleka.
Into esivame ukuyikhohlwa ukuthi ubuthongo abululama kalula: lapho osemusha elahlekelwa ihora elilodwa noma amabili okulala ubusuku ngabunye, buyanqwabelana ngokuhamba kwesikhathi. isikweletu sokulalaLesi sikweletu sokulala siholela ekukhathaleni, ukulala emini, ukucasuka, kanye nokusebenza okunciphile. Ukulala ngezimpelasonto kungakusiza uzizwe ungcono kancane, kodwa akukuniki ngokugcwele zonke izinzuzo zokulala njalo ebusuku, futhi kungakwenza futhi shintsha umjikelezo wakho wokulala nokuvukaokwenza ukuvuka ekuseni ngoMsombuluko kube nzima nakakhulu.
Ubusha kanye "ne-Delayed Sleep Phase Syndrome"
Intsha ayiphoqelekile nje kuphela ukwakha kabusha ubuwena bayo, kodwa futhi iphoqelekile ukucacisa imizweloukulwela izindawo zabo, ukuzethemba kwabo… Ngaphakathi, kuqhubeka umdanso wonke wama-neurotransmitter nama-hormone. lokho kuzobavumela ukuba bavuthwe, balungise izinqubo kanye nemijikelezo engasibalekeli, njengomama nobaba.
- Ngesikhathi sobusha isigqi se-circadian Umzimba wale nsizwa uyalulama bese ushintshela emahoreni okugcina. Lokhu kungenxa yokuthi ubuchopho babo bukhipha melatonin (i-hormone ebangela ubuthongo) ngemva kwehora elilodwa noma amabili kunobuchopho bomuntu omdala ovuthiwe.
- I-Melatonin iyi-hormone yobuchopho esebenza endlaleni ye-pineal futhi ilawula ukusebenza kwayo. imijikelezo yokulala-wakeNgesikhathi ebuchosheni bomuntu omdala iqala ukukhishwa ekuseni kakhulu ebusuku, kwabasha abaningi ibonakala kamuva, kangangokuthi imizimba yabo "iyabacela" ukuba balale lapho abantu abadala sebezizwa belele isikhathi eside.
Yilokhu okwaziwa ngokuthi "isifo sesigaba sokulala esibambezelekile"Akuyona into engavamile noma inselele egunyeni; kungukulungiswa kwesikhashana kwewashi lezinto eziphilayo. Kodwa-ke, uma lo mkhuba wemvelo wokulala kamuva uhlanganiswa nokusebenzisa ifoni ephathekayo, ithebhulethi, ikhompyutha, noma ikhonsoli yomdlalo embhedeni, umjikelezo wakho wokulala uphazamiseka nakakhulu. ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini Ikhohlisa ubuchopho bakholelwe ukuthi kusesemini, okubambezela ukukhishwa kwe-melatonin.
Ngesikhathi esifanayo, ubusha buyisigaba lapho ishejuli igcwala khona: umsebenzi wesikole, ukufundela izivivinyo, imisebenzi yezemidlalo, ukuzijabulisa, izinkundla zokuxhumana, ngezinye izikhathi imisebenzi yesikhashana… Zonke lezi zidingo zesikhathi zenza kube nzima ngentsha ukuthi… ungalala kusenesikhathibese kuphetha ngokumcindezela emjikelezweni omubi wobusuku obufushane nezinsuku zokulala.
Uma ngilala kancane anginawo amandla futhi ngivuka nginesimo esingesihle
Akuyona into eyenzeka ngenkani. Uma intsha ifika ekilasini ingenaso isineke futhi isesimweni esibi, akusikho ngokuzithandela noma ngenxa yokuntula amandla okuzimisela. Kufanele siqonde ukuthi, uma isilele, kungayithatha isikhathi ukuthi ihlale phansi. ihora elilodwa kuya kwamabili ukuze ulale ngenxa yalokhu kubambezeleka kwewashi labo lemvelo. Uma kufanele bavuke ngo-7 ekuseni ukuze bafike esikoleni, lokho kusho ukuthi balala kancane kakhulu kunalokho abakudingayo: phakathi kwamahora angu-9 no-10 ngosuku ezimweni eziningi.
- Esinye isici okufanele sicatshangelwe ukuntuleka kwe- ukuphumula okujulile nokuvuselelayo Lokhu kuzobangela ukuthi ubuchopho babo bube nokunikezwa okushintshiwe kwe- i-cortisol, i-hormone, emazingeni afanele, esiza ukugcina siphapheme futhi sinamandla emini.
- I-Cortisol ezingeni elilinganisiwe Kusinika amandla anele okubhekana nosuku ngentshiseko. Uma sinenkinga yokulala njalo, lokhu kulinganisela kuyaphazamiseka, futhi izingane zizokhathala kakhulu, zikhathale, futhi zizizwe ziphansi emoyeni.
- Konke lokhu kunomthelela omubi ekufundeni kwabo: ukungazinaki kubonakala, ukungakwazi ukuhlanganisa ulwazi olusha, ukucasuka okukhulu, izingxabano ezengeziwe nothisha kanye nofunda nabo, kanye isisusa esiphansi esikoleni bebonke
Ngaphezu kwalokho, imijikelezo ye Ukulala kwe-REMUkulala kwe-REM kuyisigaba esibaluleke kakhulu sokulala sokuqinisa ukufunda, ukulawula imizwa, nokwakha izinkumbulo. Uma intsha ilala sekwephuzile futhi ivuka ekuseni kakhulu, inani lokulala kwe-REM liyancishiswa, futhi ngenxa yalokho... ukufunda kuba nzima kanye nokuphathwa kwemizwa.
Isidingo sokulungisa isimiso sesikole nesomndeni
Uma inhloso yesikole iwukusungula ulwazi, izindinganiso, namasu, sidinga ngaphezu kwakho konke izingqondo ezisabelayo kanye nobuchopho obushukunyiswayo.Intsha efika ekilasini ikhathele, ilele futhi isesimweni esibi ngeke nje isebenze ngaphansi kwamandla ayo, kodwa ingase futhi "ithelele" abanye ngesimo sayo sengqondo futhi yonakalise isimo sekilasi.
Izifundo eziningana zikhombisile ukuthi ukubambezeleka kokuqala kwamakilasi esikole kuhlotshaniswa usizo olungcono, ukubambezeleka okuncishisiwe, ukulala okuncane emini, ukusebenza okungcono kwezemfundoizimpawu zokucindezeleka ziyancipha, futhi kwezinye izimo, ngisho nokwehla kwezingozi zomgwaqo phakathi kwabashayeli abasebasha. Uma isimiso sihlonipha kangcono i-biology yentsha, ingalala kakhudlwana futhi ukusebenza kangcono kuzo zonke izindawo.
Siyazi ukuthi akulula ukuthola izikhungo ezifana nezezemfundo ukuba ziqaphele isidingo sokushintsha izinhlelo zazo. Izinhlelo zesikole zilawulwa izinhlelo zomsebenzi, ezokuthutha, nokuhleleka komndeni… Kodwa-ke, ukube nje ukuqala kosuku bekungemva kwesikhathi esincaneLokhu kuzoholela kubafundi abaqaphela kakhulu nabakhuthele abanekhono elikhulu lokufunda, ngaphandle kwesidingo sokushintsha okuqukethwe.
Nakuba lezi zinguquko zesakhiwo ziza, imindeni ingenza izinto ngaphakathi kwendawo yayo. Ukuqonda i-neurobiology yentsha yethu Kusenza siqonde kangcono ukuziphatha kwabo. Esikhundleni sokujezisa ukunganaki kwabo noma ukubabiza ngokuthi bangamavila, kubalulekile ukuqonda imijikelezo yabo, izinqubo zabo zangaphakathi, futhi sisebenze njengabalamuleli phakathi kwalokho umphakathi okufunayo kubo nalokho imizimba yabo ekudingayo.
- Lawula ngangokunokwenzeka ukulala inhlanzeko yezingane zakho. Kubalulekile ukuthi zilale ngesikhathi esifanayo nsuku zonke (kufaka phakathi izimpelasonto, ngokushintsha okuncane) nokuthi zivale amadivaysi kagesi okungenani ihora elilodwa noma amabili ngaphambi kokulala.
- Banike incwadi, imisebenzi yokuphumula, noma umculo othambile esikhundleni sezikrini. Akukho okungcono kunokuvumela ubuthongo bufike kubo kancane kancane phakathi kwamakhasi enoveli noma endaweni ethule kunokubuka isikrini. ukukhuthazwa okuqhubekayo kwefoni ephathekayo.
Imikhuba enempilo yokuthuthukisa ikhwalithi yokulala ebusheni
Ngaphezu kokuqonda okwenzekayo ebuchosheni bobusha, kubalulekile ukusungula imikhuba nemikhuba ethile ezikhuthaza ubuthongo obuhle. Izinkinga eziningi zokulala zingavinjelwa noma zithuthukiswe ngokushintsha indlela yokuphila nendawo ezungezile.
- Setha ukulala njengomgomo ubuncane bamahora ama-8 futhi, uma kungenzeka, hlose u-9-10 ekuseni, ikakhulukazi ngezinsuku ezinomthwalo wemfanelo onzima wezemfundo noma wezemidlalo.
- Gwema iziphuzo ezivuselelayo ntambama nakusihlwa (ikhofi, itiye, i-cola, iziphuzo zamandla), njengoba i-caffeine ingabangela ukuqwasha, yandise ukukhathazeka kanye nokulala okungaphelele.
- Gwema ukuzivocavoca okunamandla emahoreni angu-2-3 ngaphambi kokulala. Ukuvivinya umzimba njalo kukusiza ulale kangcono, kodwa uma kunamandla kakhulu eduze nesikhathi sokulala kungashukumisa umzimba ngokweqile.
- Gwema ukusebenzisa izikrini embhedeni futhi kunciphisa ukuchayeka ekukhanyeni okukhanyayo okungenani ihora ngaphambi kokulala. Ukukhanya okuvela kumafoni aphathwayo, amaphilisi, namakhompyutha kunciphisa ijubane lewashi lomzimba futhi kwenza kube nzima ukulala.
- Uma uvuka, zama ziveze ekukhanyeni kwemvelo (vula ifasitela, phuma ngaphandle) ukusiza iwashi langaphakathi ukuthi livumelane futhi lenze ukuvuka kube ngokwemvelo.
Kunconywa futhi ukudala indawo enobungani nokulalaIgumbi elipholile kancane, elithule, nelimnyama likusiza ukuthi ulale futhi uhlale ulele. Uma kunomsindo omningi ozungezile, imisindo ethambile yangemuva noma umsindo omhlophe ingasetshenziswa ukwenza kube lula ukuphumula.
I-Las ukulala isikhathi eside noma sekwephuzile kakhulu Bangenza kube nzima ukulala ebusuku. Uma ingane esanda kuzalwa idinga ukuphumula, kungcono ukulala isikhashana, kungabi ngaphezu kwemizuzu engama-20-30 futhi kungasondeli kakhulu ngaphambi kokulala.
Esinye isibonakaliso sokuthi osemusha akalali ngokwanele ukuthi unenkinga enkulu yokulala. ukuvuka ekuseniBangase balale ekilasini, babe nenkinga yokugxilisa ingqondo, noma bacasuke, badabuke, noma badumale ngaphandle kwesizathu esibonakalayo. Uma lobu bunzima buqhubeka kakhulu noma bukhulu, kungaba usizo ukubonana nodokotela. udokotela noma uchwepheshe wokulala.
Unganqikazi ukwabelana ngalolu lwazi nezingane zakho.Ngaleyo ndlela bazoqonda kangcono Eziningi zalezi zinto ziyabehlela, futhi bazovuma kakhulu ukubambisana ekushintsheni imikhuba. Kuyakufaneleka.
Ukuqonda ukuthi ukungakwazi ukulala ngesikhathi sobusha kuwumphumela wokuhlanganiswa kwezinto eziphilayo, izinhlelo zenhlalo, kanye nemikhuba yansuku zonke, hhayi ubuvila nje, kusenza sikwazi imindeni kanye nabafundisi ukusekela kangcono abafana namantombazane, ukubasiza balale abakudingayo ukuze bakhule bephilile, bafunde kalula futhi bajabulele lesi sigaba ngokulinganisela okukhulu ngokomzwelo.
