Ukuvuka ekuseni esikoleni kunzima intsha eningi. Futhi kukhona ucwaningo olusho ukuthi akuzona nje ukuphikisana-ukungakwazi kwabo ukuvuka kungase kusekelwe ngokwemvelo.
Intsha idinga amahora ayisishiyagalolunye okulala ukuze kusetshenziswe kahle nokuthuthukiswa, ngokusho kweNational Sleep Foundation. Kodwa-ke, ucwaningo luye lwabonisa ukuthi iningi lentsha empeleni lithola amahora angaphansi kwamahora ayisikhombisa ebusuku.
Okunye ukuhlola kubonisa nokuthi iningi lezintambo zokulala zemvelo zentsha zibangela ukuba bahlale bephuzile, kuze kube ngu-11 ntambama, okwenza kube nzima ukuba bavuke kusenesikhathi esikoleni.
Naphezu kwemijikelezo yemvelo yokulala yengane, ukufunda ukuvuka ekuseni nokuphuma embhedeni ngezinsuku ongazizwa ngayo, kuyinakhono yokuphila. Fundisa ingane yakho ukuthi ungakwenza kanjani manje, ngakho-ke uma esekhulile, angayenza ukuthi isebenze ngesikhathi noma ezinsukwini lapho engazizwa ethanda khona.
1. Susa i-elekthronikhi kusuka ekamelweni lokulala
Yakha imithetho ekhawulelisa ukusetshenziswa kwe-electronics yakho. Isikhathi esiningi sesikrini singaphazamisa ubuthongo ngezindlela ezingaphezu kweyodwa.
Ungavumeli ingane yakho ukuba ithathe ucingo noma i-laptop yakhe ekamelweni lakhe ebusuku. Uma ingane yakho ithola umlayezo wombhalo kusuka kumngane ngo-2 ekuseni, ingase ilingeke ukuphendula. Angase alingeke futhi ukuthi ahlole ama-akhawunti akhe wezokuxhumana phakathi nobusuku uma efinyelela kuwo.
Ngezinye izikhathi, intsha ifuna ukulala ne-TV ebusuku.
Kodwa ukugcina i-TV kungaphazamisa nokulala kahle ebusuku. Uma ingane yakho inama-TV ekamelweni lakhe, yakha isikhathi sokugunyazwa sokuthi kufanele sivale.
2. Beka isikhathi sokulala
Abazali abaningi baphumula kancane ngokulala ngesikhathi seminyaka esemusha. Ngenkathi ukunikeza inkululeko eyengeziwe kudingekile ukuthuthukiswa, ukwehluleka okuphelele kwemithetho yokulala kungabangela ukuba intsha ihlale ihlala kuze kube sekuseni ekuseni.
Nikeza isiqondiso mayelana nokulala ngesikhathi sokulala ukukhuthaza imikhuba yokulala enempilo.
3. Yakha imiyalo yokulala ngeviki
Kungaba isilingo sokuba intsha ihlale ubusuku bonke futhi ilale usuku lonke ngezimpelasonto nangesikhathi sokuhlala esikoleni. Lokhu kungalimaza amashejuli abo phakathi nesonto lesikole. Ungavumeli ingane yakho ukuba ilale usuku lonke uma ivuliwe izinsuku. Yakha isikhathi sokulala esilungile futhi usebenzise isikhathi sokuvusa.
4. Ukuphazamisa ukuphumula kwamalanga ama-ntambama
Ingane yakho ingase ifune ukulala uma ibuya ekhaya isuka esikoleni. Kodwa lokho kungaphazamisa ukulala kwakhe ebusuku futhi kugcizelele umjikelezo wokuhlala uphelile futhi uzizwe ukhathele emini. Uma ingane yakho ibuya ekhaya isuka ezwa ukhathele, khuthaza ukuzivocavoca kanye nokusebenza kwangaphandle kanye nokulala kwangaphambili.
5. Nikeza imiphumela uma kunesidingo
Uma ukwenqaba kwakho kwentsha ukuphuma embhedeni kuholele ezinkingeni eziningi-njengokuthi usephuzile esikoleni-kungase kudingeke uqale ukugxilisa imiphumela. Sebenzisa imiphumela enengqondo , njengokuthatha amalungelo . Uma ingane yakho ishaywa yiqiniso lokuthi usephuzile esikoleni, umphumela wemvelo wokuphuza ungase ube nomphumela okwanele.
6. Nika izinzuzo
Xhumanisa amalungelo omntanakho ekusebenzeni kwakhe okuzimele. Uma efuna ukusebenzisa imoto ngoLwesihlanu ebusuku, kuzodingeka wazi ukuthi angaba nomthwalo wemfanelo ngokwanele ukuze alungele esikoleni ngesikhathi.
Uma efuna ukugibela ukuchitha isikhathi nabangani, mtshele ukuthi angakwenza uma ekhombisa ukuthi angaphuma embhedeni ngesikhathi. Dala uhlelo lokuvuza ukuxhumanisa ukuziphatha okuhle ezintsheni zokukhuthaza.
7. Thola Izindlela Zokukhulisa Umthwalo Wakho Wentsha
Ukuvusa ingane yakho ngokuphindaphindiwe nokuphikisana naye ukuphuma embhedeni ngeke kumsize esikhathini esizayo. Intsha kudingeka ifunde ukuthi ingazilungela kanjani ngokuzimela-ngaphandle kokuthi uhlele ukumdonsa ebhedeni uma esemdala. Inkinga-ukuxazulula ndawonye ukuthi angazilungiselela kanjani ngokwengeziwe ngokuzimela.
8. Funa Usizo Lomsebenzi
Uma ikhono lakho elisencane lokuphuma embhedeni liphazamisa impilo yakhe kungase kudingeke ufune usizo lochwepheshe .
Qala ngokukhuluma nodokotela wakho wengane ukuze ulawule noma yiziphi izinkinga ezingase zenzeke kwezokwelapha. Ngezinye izikhathi intsha ingathola ukuphazamiseka kokulala noma ezinye izindaba zezokwelapha ezandisa ukhathala.
Uma usuqede izinkinga zempilo yangempela, kungase kube usizo ukukhuluma nomsebenzi wezempilo yengqondo. Ngezinye izikhathi izinkinga zempilo yengqondo, njengokucindezeleka noma izinkinga zokukhathazeka, zingaphazamisa ubuthongo.
> Imithombo
> Bartel K, Maanen AV, uCassoff J, et al. Ukulala okuncane nokude kokulala kwentsha: umthelela oyingqayizivele wesikhathi sobude. Imithi yokulala . 2017; 38: 31-36.
> Carskadon MA. Ukulala Kubantwana Abasha: I-Storm Perfect. Imitholampilo yabantwana baseNyakatho Melika . 2011; 58 (3): 637-647.
> National Sleep Foundation: Intsha Nokulala.