Sibuze abacebisi ngokulala ukuba ungasinda njani ngeentsuku zokuzalwa

Umxholo

• Owenziwayo
• 1. Ziqhelise ukulala ucocekile
• 2. Yenza eyona ndawo yokulala ilungileyo (yeyakho nomntwana)
• 3. Lwamkele uncedo (kwaye ungoyiki ukuyibuza)
• 4. Tshintshana neqabane lakho
• 5. Ukulala uloliwe, xa sele ukulungele
• 6. Gcina umsebenzi emsebenzini
• 7. Zihlaziye ngezinye iindlela
• IiDon’ts
• 8. Musa ukulibala ukutya kunye nokuzilolonga
• 9. Sukufaka ikhafeyini endaweni yokulala
• 10. Musa ukuwaphelisa amandla ombuthongo
• 11. Musa ukulala meds rhoqo
• 12. Sukuyityeshela imiqondiso yamatyala amakhulu okulala
• Amagama okugqibela (ngaphambi kokuba ulale)

Landela abakwenzayo nabangamele bakwenze ukuze ungabi zombie epheleleyo.

Umzekeliso kaRuth Basagoitia

Yiyo bane yobomi bomzali ngamnye omtsha: Idabi lokulala ngokwaneleyo. Ukutya okuninzi ubusuku ngabunye, utshintsho olungalindelekanga ngo-3: 00 nge-diaper utshintsho, kunye ne-fussiness kwi-wee iiyure ezinokuthi ziguqule olona luqilima lomama nootata baba ziiglasi ezinamehlo eglasi, ezibalekayo.

Xa uhamba entlango yokulala kwiinyanga zokuqala zobuzali, usenokuzibuza ukuba likho ithemba lokufumana eli xesha linzima.

Ngenisa ubulumko babacebisi bokulala kwabantwana.

Ezi ngcali zicebisa abazali abatsha ngendlela yokuhamba ngeentsuku ezisandul 'ukuzalwa bephaphile kwaye behlaziyiwe kangangoko. Sifakile kwiingqondo zezi ngcali ukuze sifumane ezona ngcebiso zintle malunga nokwenza ubusuku bokungalali kunye neentsuku zokuba ngumzali. Nazi izinto ezili-12 zabo abazenzayo kunye nezingaqhelekanga.

Owenziwayo

Ingavakala ngathi i-chestnut endala, kodwa ucoceko olufanelekileyo lokulala lwenza umahluko ekwandiseni ukuphumla kwakho emva kokufika kosana.

Ukuseka umoya ohamba phantsi kunye nokulala ngexesha elifanayo ubusuku ngabunye kulungiselela ingqondo nomzimba ukulala-oku kuluncedo ngakumbi ukuba ungalala emva nje kokuba umntwana eye walala.

1. Ziqhelise ukulala ucocekile

"Ukulala ebusuku kuqala kuqala, ngoko ke inxalenye yokuqala yobusuku yeyona ndlela inde yokulala," utshilo u-Tracie Kesatie, MA ongumcebisi wokulala kwabantwana oqinisekisiweyo we-Rest Well Baby.

UKesatie ucebisa ukumilisela indlela yokuphumla, njengokuhlamba okufudumeleyo okanye ukufunda amaphepha ambalwa encwadi ngaphambi kokuba ulale, kunye nokucima i-elektroniki ubuncinci iiyure ezi-1 ukuya kwezi-2 ngaphambi kwexesha lokulala.

2. Yenza eyona ndawo yokulala ilungileyo (yeyakho nomntwana)

Ngokudibanisa nokwenza lula ixesha lakho lokulala, jonga indawo olala kuyo. Ngaba igumbi lakho lokulala yindawo ephumlileyo ofuna ukulala kuyo? UTerry Cralle, uMMS, RN, CPHQ uthi: “Gcina izinto ezininzi, uzilolonge iibhayisikile, uhlambe impahla, kwaye laa mali uyikhuphele ngaphandle kwegumbi lokulala. "Ezi ziphazamisa ukulala kakuhle ebusuku."

Ukongeza, sukuziva kakubi ukuba ufuna ukuthatha ikhefu lethutyana lokulala ebhedini enye neqabane lakho. "Khetha iibhedi ezahlukileyo ukuba wena neqabane lakho lokulala ninemicimbi yokwabelana ngebhedi," utshilo uCralle. "Ukulala ngokwaneleyo kunegalelo kubudlelwane obusempilweni nobonwabisayo, kwaye ukulala kwiibhedi ezahlukeneyo lukhetho olufanelekileyo."

Ukudala indawo efanelekileyo yokulala ayisiyonto yabazali kuphela, nokuba-iyasebenza nakwiintsana, nazo. "Ukuba indawo abahlala kuyo ilungiselelwe ukulala ngokwaneleyo, uya kululwa ngokukhawuleza," utshilo uGaby Wentworth oyingcali yokulala kwabantwana eqinisekisiweyo eRockabye Rockies.

Ukusonga, oomatshini bengxolo emhlophe, kunye negumbi lokulala elimnyama konke kunokunceda umntwana ukuba alele ixesha elide.

3. Lwamkele uncedo (kwaye ungoyiki ukuyibuza)

Akukho bheji yentlonipho yokwenza amandla ngokungalali ngokwakho. Nanini na xa kunokwenzeka, yamkela uncedo- okanye qhubeka ucele uncedo kusapho nakubahlobo.

UWentworth uthi: “Iintsana zihlala zilala ngephanyazo kwisithuba seeyure ezingama-24, ngoko ke ukuvumela abanye abantu ukuba bakuncede ngokubukela, ukondla, okanye ukutshintsha usana kubalulekile. Nokuba konke onokukwenza kukukhawuleza emva kwemini ngelixa umhlobo enakekela umntwana wakho, yonke into encinci ikunceda ukuba ubambe ilahleko ebusuku.

4. Tshintshana neqabane lakho

Ngamanye amaxesha olona ncedo lubonakala emehlweni: iqabane lakho okanye iqabane lakho! Umsebenzi omncinci weqela unokwenza impembelelo enkulu. UKesatie ucebisa athi: “Ebusuku, tshintshanani neqabane lakho nivuka nomntwana ukuze nilale kakuhle.

“Ukuba ungumama oncancisayo, nje ukuba ubudlelwane bobuhlengikazi busekiwe, zama ukulala ngexesha elinye nosana kwaye ubone ukuba iqabane lakho lingalunikeza na usana ibhotile yobisi lwempompo ekumpompeni ekuqaleni kwalo unokulala ngokwaneleyo kwisiqingatha sokuqala sobusuku. ”

Ukuba unyikima ubuzali njengomama ongatshatanga, khumbula ingcebiso esakunika yona ngentla: yamkela uncedo-nokuba kukutshintsha ubusuku bonke! Cela umhlobo okanye ilungu losapho ukuba libhinqe kunye nawe ukuba limamele ukuvuka komntwana ngelixa ulele ngoxolo, ukufaka izinto zokufaka ezindlebeni.

5. Ukulala uloliwe, xa sele ukulungele

Izimvo ziyahluka kumxholo woqeqesho lokulala kwabantwana, kodwa kunokubakho ixesha kunye nendawo yokunceda umntwana ukuba andise ukulala kwakhe. UWenworth ucebisa ngelithi: “Ingcebiso yam yeyokuba abazali mabenze into bonwabile ukuyenza.

“Xa umntwana eneenyanga ezi-4 ubudala, ungaqala ngokwenza uqeqesho lokulala ukuba lulungele usapho lwakho. Oku kunokujongeka kwahlukile kuye wonke umntu, kodwa eyona nto ibalulekileyo kukuba unogqirha wabantwana ulungile, kwaye abazali bakhethe indlela abaziva bekhululekile kwaye banokuhambelana nayo ubuncinci iiveki ezi-2. "

6. Gcina umsebenzi emsebenzini

Ngexesha lonxibelelwano, iiprojekthi zomsebenzi kunye nexesha elibekiweyo zinokuxinana ngokulula kwindlela eya kubomi basekhaya, zisiphange ubuthongo obuxabisekileyo. Ngexesha leenyanga zokuqala nosana olutsha, yenza inzame zokuyeka umsebenzi emsebenzini. "Nciphisa ii-imeyile ezinxulumene nomsebenzi, iitekisi kunye neefowuni," ucebisa uCralle.

Unokuya kwelinye inyathelo ngokuxoxa nomphathi wakho okanye isebe le-HR ngendlela indawo yakho yokusebenza enokuba yinxalenye yesisombululo sakho sokulala. "Iishedyuli zomsebenzi kufuneka zixhase ixesha elaneleyo lokulala," utshilo uCralle. "Unxibelelwano ngomnxeba, ishedyuli eyothusayo, ukulala kwindawo yokusebenza, kunye namaxesha okutshintsha kunokuba yinto efanelekileyo, yokulala."

7. Zihlaziye ngezinye iindlela

Xa ucwina kwi-7 yakho epheleleyo ukuya kwiiyure ze-9 akunakwenzeka, zikho ezinye iindlela zokuhlaziya ngaphandle nje kokulala. Ipensile ngexesha lokumamela umculo owuthandayo, ukufunda, ukupheka, okanye nokusebenza kwinto oyithandayo.

"Usenokuzibuza ukuba kunokwenzeka njani ukwenza into oyithandayo xa unomntwana, kodwa ukufumana ixesha (nokuba yimizuzu embalwa) yonke imihla yokwenza into oyithandayo kuyanceda ukunciphisa uxinzelelo," ukhuthaza uKesatie.

Sikwacinga ukuba licebo elihle ukuhlala esofeni kwaye ubukele iNetflix- uyayenza wena!

IiDon’ts

8. Musa ukulibala ukutya kunye nokuzilolonga

"Ngokutya, kukho ubudlelwane obunamacala amabini - ukutya okunempilo, ukutya okungcono - kunye nokulala ngcono, ukutya okunempilo kunempilo," utshilo uCralle.

Kuyafana nokuzilolonga. Ukubeka phambili ukutya okunempilo kunye nokusebenza komzimba xa kunokwenzeka kuya kukunika amandla angcono emini kunye nokukhuthaza ukulala okungcono ebusuku.

9. Sukufaka ikhafeyini endaweni yokulala

Nangona inokukuphazamisa kwixesha elifutshane, i-venti latte ayilali ukulala. "I-caffeine ayithathi indawo yokulala," utshilo uCralle. "Ukuba uyasela imini yonke ukuze uhlale uphaphile, unokuba nengxaki yokulala ngexesha lokulala."

Ngelixa kungekho nto iphosakeleyo ngekomityi yejoe apha okanye apho, zama ukugcina ukusetyenziswa ngokulinganayo, kwaye ungaseli nantoni na ene-caffeine emva kwemini. Siyakubona usijongile, matcha cappuccino!

10. Musa ukuwaphelisa amandla ombuthongo

Ngokuqinisekileyo, ikati yekati ayikwazi ukubuyisela iiyure zakho ezi-8 ezipheleleyo, kodwa xa ubusuku kunye nosana olusandul 'ukuzalwa ulala uhluthwe, ungayihoxisi ukusebenza kokuphumla kwexesha elifutshane. Ngokutsho kweSiseko sokulala sikaZwelonke, imizuzu engama-20 konke okufunekayo ukuze ufumane izibonelelo ezinje ngemo engcono kunye nokulumka okuphuculweyo.

11. Musa ukulala meds rhoqo

Ngawo la maxesha apho unokufumana ngokukhawuleza ubuthongo kodwa ungaziva uziva, unokufikelela kumayeza okukunceda ukuba ukhawuleze ngokukhawuleza. Kodwa lumka ukufikelela kwimithi ngokukhawuleza, ngakumbi ngaphandle kokukhanya okuluhlaza okuvela kugqirha wakho.

"Amachiza anamandla amiselweyo anje nge-eszopiclone (Lunesta), zaleplon (Sonata), kunye ne-zolpidem (Ambien) zinxulunyaniswa nengozi eyandayo yemoto kwaye ngaphezulu kokuphindaphinda inani lokuwa kunye nokwaphuka kwabantu abadala," utshilo uGqirha David Brodner, ibhodi -ugqirha oqinisekisiweyo kumayeza okulala.

Kwelinye icala, amayeza afanelekileyo anokuba luncedo ngamanye amaxesha. UDkt Brodner uthi: "Abantu abaninzi banokuzuza kwimveliso ye-melatonin ekumgangatho ophezulu, ngokuqinisekileyo yona ihlala iiyure ezingama-7, enokunceda ekulawuleni imijikelezo yokulala kunye nokuxhasa ukulala okunempilo kwe-REM," utshilo uGqirha Brodner. Thetha nogqirha wakho ngaphambi kokuzama naliphi na iyeza elitsha ukuze ulale.

12. Sukuyityeshela imiqondiso yamatyala amakhulu okulala

Okokugqibela, jonga imiqondiso yokuba ukungalali kufikelela kwinqanaba eliyingozi. Ityala lokulala lishishini elinobuzaza. Inobuzaza ngokwaneleyo ukuba inokuchaphazela kakubi ukusebenza kwengqondo kunye nokusebenza kwinqanaba lokuba ubonakale unxilile.

Kwaye ukuswela okuqhubekayo kunokubangela iziphumo ezibi kakhulu zempilo. Brodner, uyachaza: "Iziphumo ezongezelelekileyo zokuphulukana nobuthongo zinxulunyaniswa neziphumo ezibi zempilo, kubandakanya ukutyeba, isifo seswekile, ukunganyamezeli iswekile, isifo sentliziyo, uxinzelelo lwexinzelelo, uxinzelelo noxinzelelo."

Iiflegi ezibomvu zokuthathela ingqalelo ukubandakanya ukugxila kwengxaki, ukulibala, ukutshintsha kwemozulu, ukungaboni kakuhle, kunye notshintsho kwisidlo. Ukuba naziphi na kwezi mpawu zivakala ziqhelekile, eli lixesha lokucofa inethiwekhi yakho yenkxaso kwaye wenze ukulala kube yeyona nto iphambili ngokukhawuleza.

Amagama okugqibela (ngaphambi kokuba ulale)

Yikholwe okanye ungakholelwa, ukulala ngokwaneleyo yenye yeendlela zokukhathalela umntwana wakho ngcono. Ukukhathala kungaphazamisa isigwebo sakho, kubangele ukucaphuka, kwaye kukwenze ube nengozi ngakumbi-akukho nanye ekulungeleyo okanye incinci.

"Ungathandabuzi ngokubeka phambili ubuthongo kwindawo yokuqala," utshilo uCralle. Wonke umntu kusapho uyakuxhamla xa usenza njalo.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.