Ukulahlwa ukulala kubaluleke kakhulu kokubili abadala kanye nezingane. Ngokwe-2016 isifundo se-Centers for Disease Control and Prevention, abangaphezu kwengxenye yabantu besithathu baseMelika abakutholi ukulala ngokwanele. Ukulala ngokwanele kungaba nemiphumela engathà sina yempilo, kubandakanya ingozi eyengeziwe yokukhula kwezimo ezingapheli ezifana nokukhuluphala, isifo sikashukela, isifo sofuba, isifo senhliziyo, isifo sohlangothi, nokucindezeleka.
Kuyingozi futhi. Ngokusho kweNational Sleep Foundation, kucatshangwa ukuthi ubuthongo obuncane bubangela imbangela yezimoto ezingu-100 000, ukulimala kuka-76 000 kanye nokufa kwabantu abangu-1 500 minyaka yonke.
I-American Academy of Sleep Medicine (i-AASM) incoma ukuthi abantu abadala abaneminyaka engama-18 kuya ku-60 balale okungenani amahora ayisikhombisa ebusuku ukuze kube nempilo enhle, kanti i-National Sleep Foundation ithi abantu abadala abaneminyaka engama-64 kufanele balale amahora ayisikhombisa kuya kwangu-9 ebusuku.
Kwabantwana, ukungatholi ngokwanele ukulala kungaba yinkinga enkulu. Imizimba yabo nezingqondo zabo zisakhula futhi ukukhula nokulala yingxenye ebalulekile yentuthuko enempilo. Ucwaningo lubonise ukuthi ukulala ngokwanele kuthuthukisa ukunakekelwa kwezingane; ukuziphatha ; impilo, engqondweni nangokomzimba; kanye namandla abo okufunda nokukhumbula. Uma izingane zingatholi ngokwanele, izidumbu zabo azikwazi ukulwa nezifo kanye (inkinga enkulu yezingane ezineminyaka esikoleni, abahlala behlushwa izifo ezithathelwanayo ezifana nemikhubezi ekilasini).
Ukuntuleka kokulala ezinganeni kuye kwaxhunyaniswa nokukhuluphala nokuzizwa kwemizwa futhi kungaphazamisa ikhono lomntanakho lokugxila futhi unake.
Yingakho kubaluleke kakhulu ukuthi abazali bathathe izinyathelo zokuqinisekisa ukuthi izingane zithola ukulala ngokwanele. Uma ingane yakho ilwa njalo lapho ilala noma ihlupha ukulala , qiniseka ukusetha isikhathi esihle sokulala futhi ukhulume nodokotela wakho uma lezo zinyathelo zingabangeli ezanele zzz.
Izingane Zidinga Kangakanani Ukulala?
Ngo-2016, i-AASM yaphakamisa izincomo ezilandelayo zokulala ezinganeni zempilo enhle:
- Izinsana ezine ezinyangeni ezingu-12 ubudala: amahora angu-12 kuya ku-16 (kufaka hlangana nama-naps)
- Izingane zineminyaka engu-1 kuya ku-2: amahora angu-11 kuya ku-14 (kufaka hlangana nama-naps)
- Izingane ezineminyaka engu-3 kuya ku-5: amahora angu-10 kuya ku-13 (kufaka hlangana nama-naps)
- Izingane ezineminyaka engu-6 kuya ku-12: amahora angu-9 kuya ku-12
- Izingane ezineminyaka engu-13 kuya ku-18: amahora angu-8 kuya ku-10
Uma izingane zakho zingatholi ngokwanele, ungesabi. Ungathatha izinyathelo zokuqinisekisa ukuthi bathola ubuthongo abayidingayo.
Setha Indlela Ehle Yokulala Yesikhathi Esihle
Ukuba nesimiso sokuhlala ngesikhathi sokulala esinjengokugeza, indaba kanye nezibani ezinciphayo noma umculo otholile ungakhululeka izingane futhi ubasize balele. Futhi, hlola izibonakaliso ukuthi ingane yakho ayitholi ukulala ngokwanele njengenkinga yokuhlala ephapheme esikoleni, ukucasula nokukhathazeka ukuvuka ekuseni.
Gcina izikrini zokulala ezibukhoma
Isikrini yisikhathi esibandayo ezinganeni ezingatholi ukulala ngokwanele. Ukuthumela imiyalezo, i-Instagramming, ne-TV kwenza kube nzima ukuba izingane zilale futhi zilale kahle . Ungavumeli abantwana ukuba balethe ithelevishini, ifoni, ithebhulethi noma ikhompyutha ekamelweni labo. Lokhu futhi kuyisipiliyoni esikhulu sokuphepha komakhalekhukhwini kubazali ngoba bangakwazi ukuqapha kangcono ukuthi ifoni isetshenziswa kanjani futhi ingenele ngaphambi kokuba izinkinga ezifana nokusebenzisa i-cyberbullying noma ukusetshenziswa okungalungile zibe izingqinamba empilweni yengane.
Hlala Phezulu Emisebenzini Yasekhaya
Siza izingane zifunde ukuphatha umsebenzi wesikole. Izingane namuhla zithola umsebenzi wesikole ngaphezulu kunezizukulwane ezidlule, ngisho nasemabangeni amancane. Siza ingane yakho ifunde ukuthi ingayithola kanjani kahle ukuphatha kahle izabelo (njengokungalindeli kuze kube umzuzu wokugcina ukwenza iphrojekthi okungathatha izinsuku ezimbalwa ukuqedela nokwenza umsebenzi wesikole ngemuva kokufika ekhaya esikhundleni sokulala ngaphambi kokulala) ukuze ukucindezela kancane ngomsebenzi wesikole futhi kungalala ngesikhathi.
Uma ingane yakho isalokhu ilwa, uzobheka izizathu zokuthi kungani engase elele ukulala, njengokufuna ukuhlala nabantwana bakhulile, ukuncibilika noma ngisho nokukhathazeka ngento ethile.