Ukubuyela esikoleni yisikhathi esihle sokwenza izinguquko zomndeni zokuphila okubandakanya ukulala okuningi komuntu wonke. Ulungile ukukhathazeka ngokuthi ukungabi nokulala kungathinta ikhono lomntanakho lokufunda nokukhula. Izigidi zezingane nabazali bazo abatholi ngokwanele ukulala, nemiphumela emibi ememori, ukufunda, ukukhula ngokomzimba, nokusebenza kwengqondo.
Ngenkathi kukhona ukungezwani okuhlukile, umuntu oneminyaka engu-8 kufanele alale okungenani amahora angu-10 ubusuku bonke.
Cishe eminyakeni eyishumi ubudala, kunconywa amahora angu-9 okulala. Ukuze unqume isikhathi sokulala esifanele, bheka isimiso sakho sasekuseni bese ususa amahora angu-10 kusukela esikhathini sokuvuka kwengane yakho. Ngiyazi, u-8 noma ihora lesishiyagalolunye kungase kubonakale kungenakwenzeka, kodwa ungafika lapho. Nazi ezinye amathiphu.
Yenza Ukulala Umndeni Okubalulekile.
Kuyoba nzima ngaye ukuba aphule phansi uma kunomsebenzi omkhulu omdala okwenzeka kamuva. Lungisa isimiso somndeni wakho ukwehlisa izibani bese uqala amalungiselelo okulala wonke umuntu ekuqaleni. Mhlawumbe uzothola ukuthi usebenza kangcono ngesikhathi sokulala ngaphambi kwesikhathi!
Bhalisa Usizo Lomntanakho
Msize aqonde ukubaluleka kokulala kwamahora ayishumi ukuze akhule ingqondo nomzimba onempilo. Yenze umzamo womndeni wokubambisana.
Yenza ushintsho kancane kancane
Isibonelo, amasonto amabili ngaphambi kokuqala kwesikole, shintsha isikhathi sokulala ehora eli-1 ngemuva kwesikhathi sokulala esikoleni; ke, ngemva kwesonto ukuguqula kube yimaminithi angu-30 ngemuva kwesikhathi sokulala esikoleni.
Ngobusuku ngaphambi kosuku lokuqala lwesikole, qalisa ukulala ebusuku esikoleni. Lokhu kungase kungabi ngokuhamba kahle, kodwa kubeka ithemba lakho nesimiso.
Yenza Izinguquko Zemvelo
- Khipha i-caffeine ekudleni kwengane yakho.
- Setha kabusha iwashi lomzimba ngokuzivocavoca okuningi ngaphandle kwansuku. Izikole eziningi zinezikhathi zokuphumula futhi lokhu kusiza umjikelezo wokulala.
- Khonza isiphuzo se-carb high-glycemic ngemuva kwesikole. (Ucwaningo lwase-Australia lwathola ukuthi ilayisi eliphakeme kakhulu lama-glycemic amahora amane ngaphambi kokulala liye lasiza ekuletheleni ukulala okusheshayo.) Khonza isidlo esilula ekuseni. Sebenzisa lokhu njenge-perk eyakhelwe ngaphakathi-uyadla ukudla i-dessert kuqala uma elele ngesikhathi sokulala!
- Yehlisa i-thermostat; ikamelo elipholile lisisiza ukuba silale kangcono.
- Yehlisa izibani. Ukunciphisa ukuvezwa kokukhanya kusihlwa kusiza iwashi lokulala lomzimba.
- Vimbela i-TV yesikhathi sokulala. Uma umndeni wakho uthanda izinhlelo ze-TV zakusihlwa, zibuka ndawonye egumbini lomndeni izibani ziphenduke phansi. Yenza umkhuba wokuvula i-TV uma ukwazi futhi ugweme ukuba ne-TV ekamelweni lomntwana. Futhi, ungavumeli ingane yakho ingene kukhompyutha ngaphambi kokulala. Ukuvuselela kuyolinda umzwelo wakhe wokulala.
- Ukuze ubhekane nokucindezeleka ekuseni, hamba imisebenzi ethile ekuseni kuze kusihlwa. Okungenani, yenza isimiso sokubeka izingubo zakhe ngosuku olulandelayo ngaphambi kokulala.
- Mngene kuye. Sebenzisa isikhathi enkulumweni ethule ngenkathi ehlala ebuthongweni. Funda indaba bese umvumela nje akhulume ngalokho okusemqondweni wakhe. Isikhathi esinokuthula nawe sizomnika ithuba lokukhuluma ngezinto ezingase zikhanyise futhi athule imicabango yakhe yokulala.
Thola ukuxilongwa kwezifo ezingokomzimba noma zengqondo
Izinkinga ngombuthano wokulala zingase zihlobene nesifo ezifana ne-ADHD noma i-Mood Disorder. Ukudambisa Isigaba Sokulala Kwesibindi Kungase kube nesakhi sezakhi zofuzo emndenini 'wezinkoma zobusuku.' Uma ingane yakho iqhubeka nokulwa nokulala ngemva kokwenza ushintsho lwezemvelo, kufanele ukhulume nalesi sidokotela sesazi, futhi mhlawumbe ucabange ukubona isazi ekukhathazeka kokulala ebuntwaneni. Imithi ingadingeka ukuze imsize ukuba athole ubuthongo ayidingayo.