Indlela yokuchonga nokuLawula ukukhutshwa ngaphandle

Umxholo

• Kuthetha ukuthini ukugqithisa?
• Ngaba udiniwe?
• Iimpawu kwiintsana nasebantwaneni
• Kutheni kunzima ukulala xa udiniwe?
• Ulala njani xa udiniwe
• Iingcebiso zokufumana abantwana abagqithisileyo, abantwana abasafundayo kunye nabantwana ukuba balale
• Ukuthintela ukugqitha
• Kubantu abadala
• Uthintelo kwiintsana nakubantwana abadala
• Ulala kangakanani?
• Ufuna nini uncedo
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kuthetha ukuthini ukugqithisa?

Imeko yokugqithisa kunokuthetha izinto ezininzi. Mhlawumbi khange ulale ngokwaneleyo kwisithuba seeyure ezingama-24 okanye khange ulale ngokwaneleyo kwiintsuku ezilandelelanayo kangangexesha elide.

Kubantwana, abantwana abancinci, kunye nabantwana, ukukhathala kakhulu kunokuba sisiphumo sokutsiba ikhefu, ixesha lokulala kade, okanye ukulala ngokungazolanga.

Nokuba siyintoni na isizathu sokudinwa kwakho, kunokubangela iimpawu ezininzi ezingafunekiyo kunye nokuchaphazela impilo yakho iphela. Ukufumana ubungakanani obufanelekileyo bokulala yonke imihla kubudala bakho kuchaphazela impilo-ntle yakho.

Kubalulekile ukuba ufumane ukulala ngokwaneleyo suku ngalunye ukuthintela ukungalali ngokwaneleyo kunye nokudinwa. Ukungalali kuqhelekile kubantu abadala, kunye no-1 kwaba-5 abasilele ukulala ngokwaneleyo.

Unokuba namava okugqithisa emva kosuku olunye lokungoneli ngokwaneleyo, okanye usenokuba nokudinwa okungapheliyo ngenxa yokuba uphoswa bubuthongo obaneleyo ixesha elide. Igama elinye elisetyenziselwa ukugqithisa okubangelwa ziintsuku ezininzi, iiveki, okanye iminyaka yokuhluthwa kukulala ityala lokulala.

Ngaba udiniwe?

Kukho iimpawu ezininzi zokudinwa, kubandakanya:

• ukunqongophala kokucinga okucacileyo
• ukwenziwa kancinci
• utshintsho kwiimvakalelo
• ubunzima ekwenzeni izigqibo
• ubunzima ngememori emfutshane kunye nexesha elide
• amaxesha okusabela kancinci
• ukudinwa
• ukozela emini
• ukungazinzi
• ixhala
• ukudakumba

Iimpawu zokudinwa ngokugqithiseleyo zinokuchaphazela ukusebenza kwakho kuluhlu olubanzi lwemisebenzi, ukusuka ekuqhubeni imoto ukuya ekusebenzeni. Ukungalali kukhokelela kumashumi amawaka eengozi zendlela kunye nokwenzakala minyaka le, itsho iNational Sleep Foundation.

Ityala lokulala linokubangela ezinye iimpawu kunye neengxaki, kubandakanya:

• ukutyeba nokutyeba kakhulu
• iimeko ezinje ngeswekile, isifo sentliziyo, kunye nokubetha
• ukulahleka kwememori

Iimpawu kwiintsana nasebantwaneni

Iimpawu zokudinwa ngokweqile kwiintsana, iintsana, kunye nabantwana kunokuba nzima ngakumbi kunabantu abadala, njengoko befuna ukulala ngakumbi yonke imihla. Kungenxa yokuba iintsana, abantwana abasabhadazayo, kunye nabantwana bekhula ngesantya esikhawulezayo, emzimbeni nasengqondweni. Ukuphoswa kukulala kancinci okanye ukulala kade kunesiqhelo kunokubangela ukudinwa.

Ukulala ngokungazinzanga, okanye ukuvuka ucime ubusuku bonke, kunokubangela nokudinwa kakhulu. Oku ngamanye amaxesha kubizwa ngokuba bubuthongo obuqhekekileyo. Izizathu ezinokubangela ukulala okuphukileyo zingabandakanya:

• iinkathazo ezingenakunqandwa zamazinyo
• uloyiko lwasebusuku, njengobumnyama, izilo, okanye ingxolo enkulu
• iingxaki zokulala

Ukuba ukrokrela ingxaki yokulala, thetha nogqirha wabantwana womntwana wakho. Udokotela wezilwanyana okanye utitshala unokukwazi ukubonelela ngeengcebiso zokunceda umntwana wakho ukulawula ukwesaba ebusuku.

Ezinye iimpawu zokudinwa ngokweqile kwiintsana, iintsana, kunye nabantwana zibandakanya:

• ubunzima kulawulo lweemvakalelo
• ubunzima bokugxila
• ukucaphuka
• ukudinwa
• ukudinwa emini

Kutheni kunzima ukulala xa udiniwe?

Umzimba wakho ulungiselelwe ukuba ufumane inani elithile lokulala kwaye awusebenzi ngokwesiqhelo xa udinwe kakhulu. Iimpawu zokudinwa ngokugqithiseleyo zinokukhokelela kutshintsho oluninzi kwimeko yakho yengqondo, okwenza kube nzima ngakumbi ukulala. Ukongeza, ukungalali kakuhle kutshintsha i-chemistry yomzimba wakho.

Ukungabikho kokulala kungenza kube nzima kumzimba wakho ukuba uqonde ukulala. Iziphumo ezivela ekufumaniseni ukuba abo balele iiyure ezine ukuya kwezintandathu ubusuku bonke iiveki ezininzi abafumani bubuthongo ekuhambeni kwexesha, nangona amandla abo engqondo ebehlelelekile. Iziphumo ezifanayo zibonwe kwi, nazo.

Kukho izinto ezimbalwa zangaphakathi emzimbeni wakho ezisebenza kakuhle xa ulala ngokwaneleyo. Umzimba wakho uqulethe i-adenosine ye-neurotransmitter, ekhula njengoko usebenzisa amandla kwaye uqokelela kwingqondo yakho ngexesha losuku. Ngexesha lokulala, unelona nqanaba liphezulu le-adenosine emzimbeni wakho. Oku kubangela ukuba ulale. Ubusuku obuzeleyo bokulala buya kulahla la manqanaba e-adenosine ukuya kwelona nqanaba liphantsi. Oku kunyusa amandla kunye namandla engqondo xa uvuka.

Enye into yangaphakathi echaphazeleka kukungalali isingqisho sakho sokujikeleza. Esi sisalathiso emzimbeni wakho eseta ixesha lakho lokulala kwaye sikhuthaze umjikelo wokulala usempilweni. Ukugqithisa kungakhokelela ekubeni lo msebenzi ungasebenzi kakuhle, usenza kube nzima ukuba umzimba wakho ulale.

Ulala njani xa udiniwe

Nazi ezinye zeendlela zokunceda ukulala xa ukhathele:

• Gwema izikrini kunye nezinye iziphazamiso ngaphambi kokuzama ukulala.
• Phumla ngaphambi kwexesha lokulala ngokufunda incwadi eprintiweyo okanye imagazini (hayi enye kwiscreen), okanye ngokuhlamba ngokufudumeleyo okanye ngokumamela umculo opholileyo.
• Lala kwindawo ethe cwaka kwaye emnyama ilungele ukulala.
• Qiniseka ukuba iqondo lobushushu kwigumbi lihlale kamnandi kwaye awushushu kakhulu okanye awubandi.
• Gwema ukutya ngaphantsi kweeyure ezimbini ngaphambi kokulala.

Iingcebiso zokufumana abantwana abagqithisileyo, abantwana abasafundayo kunye nabantwana ukuba balale

Usenokukufumanisa kunzima ukuhlalisa umntwana odiniweyo walala phantsi. Kubalulekile ukuzola umntwana wakho ngaphambi kokuba alale.

Ezinye zeendlela zokukhulula umntwana ngexesha lokulala zibandakanya:

• thintela izinto ezihamba phambili ngaphambi kokulala
• yiba nobusuku, njengokuhlamba, ibali, kunye nelilabhule ngaphambi kokulala, kwaye unamathele kuyo ubusuku ngabunye
• gcina igumbi lomntwana wakho lipholile, limnyama, kwaye lizolile
• Sebenzisa umatshini wengxolo emhlophe ukuthintela nayiphi na ingxolo engafunekiyo

Ukufunda iincwadi zomntwana wakho malunga nezilo, ubumnyama, kunye nolunye uloyiko kunokubanceda boyise ixhala lokulala. Nazi ezinye zeencwadi onokufuna ukuzizama:

• IGruffalo kaJulia Donaldson
• ILlama, iLlama, iRed Pajama ngu-Anna Dewdney
• Orion kunye noMnyama nguEmma Yarlett
• Hayi, Nantso isigebenga SAM! Ngu-Amanda Noll
• Ubumnyama nguLimony Snicket
• Ihlabathi lasebusuku nguMordicai Gerstein

Ukuthintela ukugqitha

Kubantu abadala

Ukuthintela ukugqithisa kuqala ngokuphuhlisa ishedyuli yokulala esempilweni evumela ukuphumla ngokupheleleyo ebusuku yonke imihla.

• Zama ukulala ngokulinganayo busuku ngabunye, ukuba kunokwenzeka.
• Kuphephe ukutya ikhafeyini iiyure ezintandathu ngaphambi kokulala, ubuncinci.
• Kuphephe ukuzilolonga iiyure ezintathu ngaphambi kokuba uye kulala.
• Yenza inkqubo yokulala engabandakanyi izikrini.
• Thatha naliphi na ityala lokulala ngokongeza ixesha elongezelelweyo xa ulele, kodwa hayi kakhulu, nto leyo enokwenza kube nzima ukulala kubusuku obulandelayo.

Uthintelo kwiintsana nakubantwana abadala

Iintsana, iintsana, kunye nabantwana bafuna ishedyuli yokulala rhoqo njengabantu abadala. Nazi iindlela onokuthintela ukugqitha:

• Ukuphuhlisa ishedyuli yokulala engaguqukiyo yeentsana kunye nabantwana abancinci. Kwiintsana kunye nabantwana abancinci, imilinganiselo efanelekileyo yomgangatho yinxalenye yeemfuno zabo zemihla ngemihla zokulala.
• Qinisekisa ukuba indawo yokulala yomntwana wakho ikhuthaza ukulala okunempilo kwaye ayigqithisi.
• Khangela iimpawu zokukhathala emntwaneni wakho, njengokuzamla kunye nokuqaba amehlo, ukumisela ishedyuli yabo yokulala.
• Lalisa umntwana wakho ngorhatya. Iintsana, iintsana, kunye nabantwana abancinci kufuneka baye kulala malunga ne-7 okanye i-8 pm.
• Nceda umntwana wakho azole isiqingatha seyure ngaphambi kokulala ngaphandle kwezikrini.
• Qinisekisa ukuba umntwana osele ekhulile odinga ukulala kancinci emini uyakuphepha ukungalali ngokungeyomfuneko, okunokubangela ukuba kube nzima ukulala ebusuku.

Ulala kangakanani?

Ukulala kufuna utshintsho ebomini bakho. Ngokutsho kweSiseko sokulala sikaZwelonke, iminyaka yethu igqiba ukuba kufuneka silale kangakanani:

Qaphela ukuba ukulala komntu ngamnye kuyahluka kwaye ezi zi-avareji.

Ufuna nini uncedo

Kuya kufuneka uxoxe nogqirha ngokurhanelwa ukuba ulele ukuze umisele amanyathelo afanelekileyo. Ukuba uziva udiniwe kwaye awusiqondi isizathu, unokuba nemeko efana nokuphefumla ubuthongo. Ukuba ugqirha wakho ucinga ukuba unemeko yokulala, banokukuthumela kwingcali.

Ukuthatha

Ukugqithisa kunokubangela ubunzima obuninzi ekusebenzeni kwengqondo kunye neengxaki zomzimba ngexesha. Ungakuphepha ukuba ube nokudinwa ngokukhuthaza imikhwa elungileyo yokulala, nokuba ungakanani na. Qiniseka ukuba ufumana ukulala ngokwaneleyo rhoqo ukunqanda ukudinwa okungapheliyo, okanye ityala lokulala.