Ulutsha kunye nokulala

Ukuqala malunga nokufikisa, abantwana baqala ukudinwa kamva ebusuku. Ngelixa kubonakala ngathi bafuna ukulala kancinci, enyanisweni, ulutsha ludinga malunga neeyure ezili-9 zokulala ebusuku. Ngelishwa, uninzi lolutsha alubufumani ubuthongo obuyidingayo.

Zininzi izinto ezenza kube nzima kulutsha ukuba lufumane ubuthongo obuyidingayo:

• Ishedyuli. Umndilili ophakathi uyadinwa malunga neli-11 ebusuku. kwaye kufuneka ndivuke phakathi kwe-6 kusasa kunye ne-7 kusasa ukuya esikolweni ngexesha elifanelekileyo. Oku kwenza ukuba kungabikho lula ukulala iiyure ezili-9. Ezinye izikolo eziphakamileyo ziye zatshintsha iiyure zazo ukuba ziqale kamva. Amabanga abafundi kunye nokusebenza kweembaleki kwezi zikolo kuphuculwe ngenxa yoko. Njengabazali babo, ulutsha oluninzi luyazixakekisa ngeeshedyuli ezixakekileyo. Isikolo saphakathi evekini kunye nemisebenzi yezentlalo inqumle ixesha lokulala lomgangatho wolutsha. Bafika ekhaya kamva kwaye babe nexesha elinzima lokuhla.
• Umsebenzi wasekhaya. Ukunyanzelwa ukuba uphumelele kunokubuyela umva xa abantwana bencama ukulala ukuze benze umsebenzi wesikolo. Emva kobusuku bokulala kancinci, umntwana wakho usenokungakwazi ukugxila eklasini okanye afumane izinto ezintsha. Abaselula bafuna ukusebenza kunye nokuphumla ukugcina iingqondo zabo zibukhali.
• Ukuthumela imiyalezo. Iifowuni zenza abantu abangalali kakuhle, ngakumbi xa bephuma ezinzulwini zobusuku. Ulutsha lunokucinga ukuba yonke imiyalezo ebhaliweyo kufuneka iphendulwe ngoko nangoko, nokuba sele yehle kangakanani. Nokuba iitekisi zakuqala zinokuphazamisa ukulala. Ukuva izilumkiso zokubhaliweyo rhoqo kunokwenza ukuba kungabikho moya kwaye uphumle ekulaleni.

Njengabantu abadala, ulutsha olungalali ngokwaneleyo lusemngciphekweni weengxaki ezininzi esikolweni nakwimpilo yazo, kubandakanya:

• Uxinzelelo kunye nokuzithemba okuphantsi
• Ukulala kunye nengxaki yokujonga
• Ukuhla ekusebenzeni kwesikolo nakumabanga
• Ukuziphatha kakubi kunye nengxaki yokuhlangana nosapho kunye nabahlobo
• Umngcipheko omkhulu weengozi zemoto
• Utyekelo lokutya kakhulu kunye nokufumana ubunzima

Fundisa iindlela zakho zolutsha ukuba zilale kakuhle ebusuku. Emva koko yiba ngumzekelo omhle uze uqhelisele oko ukushumayelayo.

• Yenza imithetho malunga nexesha lokulala. Ukulala ngexesha elifanayo ubusuku ngabunye kunokwenza kube lula ukuba umntwana wakho abethwe ngumoya kwaye aphume. Beka ixesha lokulala lomntwana wakho, kunye nawe, kwaye uqiniseke ukuba unamathela kuyo.
• Nciphisa imisebenzi yasebusuku. Gcina iliso kwinani lobusuku umntwana wakho ahlala esikolweni emva kwexesha okanye aphume nabahlobo. Cinga ukunciphisa umda kwinani leeveki umntwana wakho ahlala ngaphandle kwesidlo sangokuhlwa esidlulileyo.
• Nika inkxaso yomsebenzi wasekhaya. Thetha ulutsha malunga nomthwalo wabo weklasi kunye nomsebenzi wesikolo. Ukuba banesemester enzima, bancede bacwangcise ixesha lomsebenzi wasekhaya kunye nokunciphisa eminye imisebenzi. Qinisekisa ukuba abantwana bakho banendawo elungileyo, ethe cwaka yokufunda.
• Cwangcisa imida yetekhnoloji. Thetha nomntwana wakho malunga nemiyalezo ebhaliweyo. Buza ukuba baziva njani xa bengaphenduli ngoko nangoko kwisicatshulwa, emva koko beka ixesha ekufuneka liyekwe ngalo. Unokwenza umthetho wokuba akukho zixhobo zivunyelwe kwigumbi lokulala emva kweyure ethile.
• Khuthaza imisebenzi yokuphumla. Ngeyure okanye ngaphezulu ngaphambi kokulala, khuthaza umntwana wakho ukuba enze into yokuphumla. Oku kunokuthetha ukufunda incwadi okanye ukuthatha ishawa eshushu. Khuthaza umntwana wakho ukuba ajonge iindlela zokuphumla ukuze kufike ubuthongo.

Fowunela umboneleli wakho wezempilo ukuba umntwana wakho akalali kakuhle kwaye iyayiphazamisa impilo okanye amandla akhe okwenza imisebenzi yemihla ngemihla.

de Zambotti M, Gkoldstone A, Colrain IM, Baker FC. Ukuphazamiseka kokungalali kwinqanaba lokufikisa: isifo, isifo, kunye nonyango. Ukulala ngeMfu. NgoJanuwari 2018; 39: 12-24. IINKCUKACHA: 28974427 pubmed.ncbi.nlm.nih.gov/28974427/.

IHarris KR. Impilo yokufikisa. Ku: Kellerman RD, Rakel DP, ii-eds. Unyango lwangoku lukaConn 2021. IPhiladelphia, PA: Elsevier 2021: 1238-1241.

UMarcdante KJ, uKliegman RM. Ukulala okuqhelekileyo kunye nokuphazamiseka kokulala kwabantwana. Ku: UMarcdante KJ, uKliegman RM, ii-eds. UNelson oBalulekileyo kwiPediatrics. Ngomhla we-8. IPhiladelphia, PA: Elsevier; I-2019: isahl. 15.

UPierce B, uBrietzke SE. Iingxaki zokulala ezingalunganga zabantwana. Ku: IFlint PW, uFrancis HW, uHaughey BH, et al, ii-eds. I-Cummings Otolaryngology: Utyando lweNtloko kunye neNtamo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2021: isahluko 185.

I-Styne DM, iGrumbach MM. I-Physiology kunye nokuphazamiseka kokufikisa. Ku: Melmed S, Polonsky KS, Larsen PR, Kronenberg HM, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-13. IPhiladelphia, PA: Elsevier; 2016: isahluko 25.

• Iingxaki zokulala
• Impilo yoLutsha