Izinto Ezithinta Abantwana 'Ukulala

Abantwana abafunda esikoleni bangase bangadingi ubuthongo obunjengoba benza lapho bebancane, kodwa imizimba yabo isadinga ukuphumula okuningi. Izingane ezineminyaka engu-6 kuya kwezingu-13 zidinga amahora angaba ngu-9 kuya kwangu-11 okulala kanye nesenkulisa kanye ne-enkulisa izingane ezineminyaka emi-3 kuya kwezingu-5 zidinga cishe amahora angama-10 kuya kwangu-13 okuvala (ngokulingana ukuthi kuncike kangakanani ekudleni komntwana ngamunye).

1 -

Ingabe Ingane Yakho Ithola Ubuthongo Okwanele?

Kodwa izingane ezineminyaka esikoleni zinezinto eziningi ezincintisana nazo futhi zibangele ukuba zilwe futhi ziphazamise ukulala kwabo ngokwanele . Ngesikhathi esifanayo, kubaluleke kakhulu kunanini ngaphambili ukuthi bathole ukuphumula ngokwanele kusukela ukulala okungalaleli kungaholela ekunakekeleni nasezinkingeni zokuziphatha, ukungenzi kahle esikoleni, ukwandisa ingozi yokuthola isisindo, ngisho nokunciphisa impilo ye-immune system (okungaba yiyona inkinga enkulu kubantwana abaneminyaka esikoleni ngoba basebenzisa isikhathi esiningi esondelene nabo futhi badinga ukulwa nemikhuhlane nezinye izifo ezedlula esikoleni). Nazi izizathu ezivame kakhulu ukuthi kungani ingane yakho ingalali ubusuku obuhle:

2 -

Amadivayisi we-elekthronikhi

I-TV, amafoni, imidlalo yevidiyo - akukho ukusweleka kwezikrini ezishaya ukunakwa kwengane yakho, futhi izibalo zibonisa ukuthi ngisho nezingane ezincane zixhunyiwe kumadivayisi. Akukhona nje kuphela ukuthi lezi zinhloso zokulutha izidakamizwa zandisa futhi zikhulise izinkinga abantu abangazinaki ukuze babheke izikrini zabo (into ebizwa ngokuthi "phubbing" ), kodwa izifundo zibonise ukuthi zingaphazamisa ukulala nokulala. (Lokhu kungabangela inkinga ikakhulukazi izingane ngoba zidinga ukulala ngokwanele ukuze ziqaphe futhi zigxile esikoleni.)

Ungavumeli izingane zibukele i-TV noma idlale imidlalo yevidiyo okungenani ihora ngaphambi kokulala, futhi wenze okuthile okuthulile nokuthobisa, njengokuthanda ukugeza noma ukufunda incwadi nawe. Futhi gcina ama-TV, amakhompiyutha, nezinye izikrini eziphuma ekamelweni lomntwana wakho. Ngisho nezikrini ezincane, njenge-Smartphones, ziye zaboniswa ukubangela izinkinga zokulala zezingane uma zivunyelwe ezindlini zokulala zezingane. Ucwaningo lukaJanuwari 2015 lwabafundi abangaphezu kuka-2 000 olwenziwe ebangeni le-4 kuya ku-7 elishicilelwe kuma- Pediatrics lithole ukuthi izingane ezilala eduze kwe-smartphone noma enye idivayisi encane-screen zithola kancane ukulala kunabantwana abangavunyelwe ukuba nalezi zinhlobo zamadivayisi ezindlini zabo zokulala.

3 -

Ukuguqulwa Ngokungazelelwe Ukulala

Kunzima kunoma ubani - ingane noma umuntu okhulile - ukuhamba ngokuphuthumayo ukuba alele ngaphandle kwesikhathi esithile kanye nezikhathi zokulala ukuze kuguqulwe kusuka komunye kuya komunye. Izingane ezifunda esikoleni - ikakhulukazi abancane - zidinga isikhathi esithile sokuhamba kusukela kwenye into ukuya komunye, kungakhathaliseki ukuthi ziya endaweni eyodwa kuya kwenye noma zizolala. Uma ungavumeli ingane yakho ukuba nesikhathi sokuphumula ngaphambi kokuba ilele embhedeni, kungenzeka ukuthi ngeke ikwazi ukulala ngokushesha.

Nika ingane yakho isikhathi esithile sokuphuma ekuqapheleni ukuba ulale ngokuqiniseka ukuthi kukhona ukuthula nokuthula ngesikhathi sokugeza, ngesikhathi amazinyo ashaya, futhi ngenkathi efunda incwadi. Yenza ingane yakho isuse amathoyizi nezincwadi zayo - okungaba umsebenzi ophumuzayo - bese uzama ukulula noma ezinye ze-yoga poses. Dlala umculo othulile uphinde ugweme izibani ukuze uthole ingane yakho ibe yingqondo yokuphumula nokulala ngesikhathi sokulala.

4 -

Izikhathi zokulala ezingavumelani

Enye inkinga engaphazamisa ukulala kwabantwana ilindele ingane ukuba ilale ngesikhatsi esithile ubusuku obunye bese kuthi ngesikhathi esifanayo kakhulu ngolunye ubusuku. Isibonelo, abanye abazali bangase bavumele ingane efunda esikoleni ukuthi ihlale ihlala isikhathi sekwephuzile futhi ibheke i-movie noma i-imeyli noma abangani bombhalo ngezimpelasonto bese ulindele ukuthi uzolala embhedeni ebusuku ngaphandle kwenkinga. Ngeshwa, isikhathi sokulala esingavumelani sizoholela ezinganeni ekukhathele kakhulu ngosuku olulandelayo futhi singakwazi ukulala ngesikhathi sokulala ngaso sonke isikhathi. Futhi umqondo wokuvumela izingane ukuba zithole ubuthongo ngezimpelasonto azisebenzi ngoba ezinye izingane zivuka masinyane (noma kunjalo abazali abaningi ababhekene ne-bleary bazofakazela), noma balele ngesikhathi sekwephuzile kakhulu bese bengasekho ngisho nokulala kancane ukulala ngesikhathi sokulala ngesikhathi seviki lesikole. Ngamafuphi, ukuba nobusuku obumnyama abukwenzelanga ngempela "isikweletu sokulala" esakha phezu kwesikhathi.

Umntanakho angabhikisha ukuthi akulungile ngoba abangane bakhe baqala ukuhlala, kodwa qiniseka: Ungaphambuki kude nokulala njalo futhi uqiniseke ukuthi ingane yakho ivela lapho ilala khona kusukela emahoreni angu-9 kuya kwangu-11 (kunconywa yi-National Sleep Foundation yezingane ubudala kuya ku-6 kuya ku-13), kuyindlela ebalulekile yokugwema izinkinga zezingane zokulala futhi uqinisekise ukuthi ingane yakho ithola konke okudingayo.

5 -

Ukungabi Nesikhathi Esihle Sokulala Ngesikhathi Sokulala

Uma ingane yakho inenkinga yokulala ebusuku, kungase kube yisikhathi sokubheka ngesikhathi sakhe sokulala ebusuku. Ukuba nesimiso esihle sokulala isikhathi kubalulekile kubantwana; ukugeza okufudumele okufudumele, izibani ezithandekayo nomculo, futhi incwadi enhle ingaba yingxenye yenkambiso yesonto ekhombisa izingane ukuthi sekuyisikhathi sokuphumula nokuphumula futhi uzothumela izingane ukuba ziphumele i-dreamland ngesikhathi esithile. Futhi uma wenza ngokwengeziwe, ingane yakho ingase isetshenziswe ngokwengeziwe futhi ilale kalula. Ibhonasi: Eziningi zezikhathi eziningi zokulala, njengokufunda incwadi noma ukwenza okunye okuphumuzayo ndawonye, ​​kuyindlela emangalisayo yokuxhumana nezingane nokuqinisa ubuhlobo bakho .

6 -

I-caffeine

Esinye isici esingase siphazamise ukulala kwezingane singafihlwa ekudleni kwayo: i-caffeine. Uma i-dessert yengane yakho noma isiphuzo sezinsuku zamuva-ke ihlanganisa i-chocolate - uthi, i-cookie ye-chocolate, ubisi lwe-chocolate, nanoma iyiphi enye i-chocolatey, ingane yakho ingase ibe nezinkinga zokulala ngoba ushokoledi uqukethe i-caffeine. Eminye imithombo efihliwe ye-caffeine engase ingene izingane zifaka ama-teas ama-teas asemabhodleleni (asekhona ama-teas, futhi ane-caffeine, engakhulumi ngamanani amaningi ushukela), iziphuzo zamandla, iziphuzo zezemidlalo, imigoqo yamandla, ngisho namanye ama-non-cola sodas.

7 -

Ukuba ngokweqile

Uma ingane yakho ibambelela kakhulu futhi inamandla ngaphezu kokulala ebusuku, lokho akusho ukuthi kufanele alale ngemva kwesikhathi; Empeleni, kungase kube isibonakaliso sokuthi uyaphatha ngokweqile futhi udinga ukulala okungaphezulu. Cishe ubona lolu hlobo lokuziphatha lapho ingane yakho isencane kakhulu isidingo esikhulu sokulala. Kodwa ngenxa yokuthi ingane yakho esikoleni esikhungweni esisezingeni lesikhumba ayinasisindo phakathi nosuku, akusho ukuthi uhlale ekwazi ukuzilawula futhi athi, "Gee, ngikhathele; ngidinga ngempela ukulala manje." Uma ubona ingane yakho iziphatha ngendlela engaqondakali, igijimela nxazonke, futhi isebenza ngokukhululekile futhi inamandla ngaphezu kokuvamile, iphule lezo zinsuku ezinhle zokulala futhi umenze ulungele ukulala.

8 -

Ukufakela phansi Ngaphambi Kokulala

Ukulwa kwemilenze kungase kujabulise, kodwa ukuthola izingane nazo zijabule ngaphambi kokulala zibophezele ukuqinisa amandla esikhundleni sokukhululeka. Qinisekisa ukuthi izingane zinomsebenzi omningi emini emini futhi zinamathele emisebenzini ethule ngaphambi kokuba izingane ziqale isikhathi sokulala.

9 -

Igumbi lokulala elingasethelwe ukulala ebusuku

Uma igumbi lomntwana wakho lifudumele kakhulu noma lingenalutho noma kungabi mnyama ngokwanele (ngaphandle kokukhanya okusemini uma efuna eyodwa, yebo), angeke akwazi ukuphumula ngokwanele ukuze akwazi ukulala. Thola noma yimaphi amadivayisi weskrini e-electronic, afana namathebulethi noma amafoni noma ezinye izikrini, ngaphandle kwe-ASAP yakhe yokulala. Cabanga ukudlala umculo otholile, ukukhanyisa izibani (futhi uthole ama-shades okuvimbela ukukhanya uma kudingeka), futhi wenze ikamelo lakhe libe yi-oasis enokuthula ecela ukuphumula nokuphumula.

10 -

Ukwesabisa ebusuku, ukuhlambalaza, ukuphumula komzimba, noma ezinye izinkinga zokulala

Umntanakho angase ahlangane nezinkinga zokulala ezifana ne-apnea, i-restless leg syndrome, ama-nightmares, ukuphazamiseka ebusuku, noma ukuleleka . Khuluma nodokotela wakho wezingane uma usola ukuthi ingane yakho ingase ibe nenkinga yokulala enezizathu zomzimba, noma lokho akusho, ngisho nangemva kokuzama wonke amasu angenhla.