Yintoni kunye nendlela yokwenza ucoceko lokulala olulungileyo
Umxholo
- Uyenza njani impilo efanelekileyo yokulala
- Ukulala ucoceko ebantwaneni
- Zingaphi iiyure omele ulale ngazo
Ukulala ucoceko kubandakanya ukwamkelwa kweseti yeendlela zokuziphatha ezilungileyo, iindlela kunye neemeko zokusingqongileyo ezinxulumene nokulala, ezenza ukuba umgangatho olungileyo kunye nexesha lokulala.
Ukuziqhelanisa nokucoceka kokulala kubaluleke kakhulu kuyo yonke iminyaka, ukucwangcisa ixesha kunye nokulala kunye nokuphepha ukuphazamiseka kokulala njengokulala, ukoyikisa ebusuku, amaphupha amabi, ukuphazamiseka kokungalali kakuhle, imilenze yokuphumla okanye ukulala, umzekelo.
Uyenza njani impilo efanelekileyo yokulala
Ukwenza ucoceko lokulala olufanelekileyo, kubalulekile ukwamkela la manyathelo alandelayo:
- Cwangcisa ixesha elimisiweyo lokulala kunye nokuvuka, kwangempelaveki;
- Ukuba umntu ulala kancinci, akufuneki ukuba idlule kwimizuzu engama-45, kwaye akufuneki ukuba ikufutshane nokuphela kosuku;
- Kulumkele ukusela iziselo ezinxilisayo kunye neecuba, ubuncinci iiyure ezi-4 ngaphambi kokulala;
- Kuphephe ukutya ukutya okune-caffeine neziselo ngaphambi kokuba ulale, ezifana nekofu, iti, itshokholethi okanye iziselo ezihlwahlwazayo, ezifana ne-guarana kunye necola;
- Ziqhelise ukwenza imithambo rhoqo, kodwa kuyiphephe ukuyenza ixesha lokulala;
- Yenza ukutya okulula kwisidlo sangokuhlwa, uphephe ukutya okunzima, iswekile kunye nezinongo;
- Shiya igumbi kubushushu obutofotofo;
- Ukukhuthaza indawo yokuthula nezolileyo;
- Gcina izixhobo ezifana neeselfowuni, iTV okanye iiwotshi zedijithali, umzekelo;
- Kuphephe ukusebenzisa ibhedi xa usebenza okanye ubukele umabonwakude;
- Kuphephe ukuhlala ebhedini emini.
Bona ezinye izicwangciso ezinceda ukuphucula umgangatho wokulala.
Ukulala ucoceko ebantwaneni
Kwimeko yabantwana abanobunzima bokulala okanye abahlala bevuka ebusuku, zonke iindlela zokuziphatha kunye neendlela abazenzayo imini yonke kunye nexesha lokulala, njengokutya, ukulala okanye ukoyika ubumnyama, kufuneka kuvavanywe., Umzekelo, ukubonelela ngobusuku obunoxolo ngakumbi.
Ke, ngokweengcebiso zoMbutho waseBrazil wezonyango lwabantwana, abazali nabahlohli kufuneka:
- Yenza isidlo sangokuhlwa kwangethuba, uphephe ukutya okunzima kakhulu, ukwazi ukubonelela ngokutya okulula phambi kokuba abantwana balale;
- Vumela umntwana ukuba alale kancinci, kodwa kuthintele ukuba kungenzeki emva kwemini;
- Misela amaxesha okulala angatshintshiyo, kubandakanya nangeempelaveki;
- Ngexesha lokulala, beka umntwana esahleli ebhedini, echaza ukuba lixesha lokulala kwaye unikezela indawo ezolileyo nenoxolo, ukwenza ukulala nokwenza umntwana azive ekhuselekile;
- Yenza inkqubo yokulala ebandakanya ukufunda amabali okanye ukumamela umculo;
- Thintela umntwana ukuba angalali ngebhotile okanye abukele iTV;
- Kulumkele ukuhambisa abantwana ebhedini yabazali babo;
- Beka ukukhanya ebusuku kwigumbi lomntwana, ukuba woyika ubumnyama;
- Hlala egumbini lomntwana, ukuba uvuka enoloyiko kunye namaphupha amabi ebusuku, ade aphole, elumkisa ukuba uzakubuyela kwigumbi lakhe emva kokulala.
Funda indlela yokuphumla umntwana wakho, ukuze akwazi ukulala ngoxolo ubusuku bonke.
Zingaphi iiyure omele ulale ngazo
Ngokufanelekileyo, inani leeyure umntu afanele ukulala ngalo ebusuku kufuneka lilungelelaniswe ngokobudala:
| Ubudala | Inani leeyure |
|---|---|
| Iinyanga ezi-0 ukuya kwezi-3 | 14 - 17 |
| Iinyanga ezi-4 ukuya kwezi-11 | 12 - 15 |
| Iminyaka eli-12 | 11- 14 |
| Iminyaka engama-35 | 10 - 13 |
| Iminyaka emi-6 ukuya kweli-13 | 9 - 11 |
| 14 - 17 yeminyaka | 8 - 10 |
| 18 - 25 iminyaka | 7 - 9 |
| Iminyaka engama-26 ukuya kwengama-64 | 7 - 9 |
| + Iminyaka engama-65 | 7- 8 |
Jonga kwakhona le vidiyo ilandelayo kwaye ufumanise ukuba zeziphi ezona ndawo zokulala zilungileyo:
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