Ngenxa yokuba umntu ofikisayo ulala kakhulu

Umxholo

• I-melatonin ibuchaphazela njani ubuthongo
• Zingaphi iiyure zokulala umntwana azifunayo
• Ukungabikho kokulala kunokuchaphazela njani umntwana wakho ofikisayo
• Indlela yokuphucula ukulala

Ngexesha lokufikisa kuyinto eqhelekileyo ukuba iipateni zokulala zitshintshwe kwaye, ke, kuyinto eqhelekileyo ukuba umntwana ofikisayo abonakale enobuthongo obuninzi, eziva kunzima kakhulu ukuvuka kusasa kwaye abe nokudinwa imini yonke, okunokuphelisa ukuphazamiseka indlela abaqhuba ngayo esikolweni kwanobomi bakho ekuhlaleni.

Oku ikakhulu kungenxa yotshintsho lwendalo olwenzeka kwiwotshi yebhayiloji ngexesha lokufikisa. Olu tshintsho lubangela ukulibaziseka ngexesha lokuveliswa kwe-melatonin, eyona hormone yokulala iphambili. Xa oku kusenzeka, umnqweno wokulala ubonakala kamva, ubangela ukulibaziseka imini yonke.

I-melatonin ibuchaphazela njani ubuthongo

I-Melatonin yeyona hormone yokulala iphambili kwaye, ke ngoko, xa iveliswa ngumzimba yenza ukuba umntu afune ukulala, ngelixa ingasaveliswa, yenza ukuba umntu akwazi ukuba neliso kwaye alungele imisebenzi yemihla ngemihla.

Ngokubanzi, i-melatonin iqala ukuveliswa ekupheleni kosuku, xa ukukhanya kwelanga kungaphantsi kakhulu kwaye xa kukho ukukhuthazeka okuncinci, ukuvumela ubuthongo ukuba bufike kancinci, kwaye kufikelele kwinqanaba lawo ngexesha lokulala. Emva koko, imveliso yabo iyancipha ukuququzelela ukuvuka kunye nokulungiselela umntu usuku.

Kwishumi elivisayo, lo mjikelo uhlala ulibaziseka kwaye, ke, i-melatonin iqala ukuveliswa kamva, ebangela ukuba ukulala kuthathe ixesha elide ukufika kwaye, kusasa, kunzima ngakumbi ukuvuka, njengoko amanqanaba e-melatonin asephezulu, ekwenza Ndifuna ukuqhubeka ndilala.

Zingaphi iiyure zokulala umntwana azifunayo

Ngokwesiqhelo umntu ofikisayo kufuneka alale phakathi Iiyure ezi-8 ukuya kwezi-10 ngobusuku ukubuyisa onke amandla achithwe emini kunye nokuqinisekisa imeko elungileyo yokuqaphela kunye nokuqwalaselwa emini. Nangona kunjalo, uninzi lolutsha alunakufumana ezi yure zokulala, hayi kuphela ngenxa yotshintsho kumjikelo wokulala kwendalo, kodwa nangenxa yendlela yokuphila.

Uninzi lwabakwishumi elivisayo banemisebenzi eyahlukeneyo kunye nemisebenzi ngexesha lasemini, njengokuya esikolweni, ukusebenza, ukwenza imidlalo kunye nokuhamba nabahlobo, ke lincinci ixesha eliseleyo lokuphumla nokulala.

Ukungabikho kokulala kunokuchaphazela njani umntwana wakho ofikisayo

Nangona kwixesha elifutshane, ukungabikho kokulala kubonakala ngathi akuyongxaki, ukwehla kweeyure zokulala kunokubangela iintlobo ezininzi zeziphumo kubomi bokufikisa. Ezinye zezi:

• Kunzima ukuvuka, enokuthi ikhokelele umntwana ofikisayo ukuba aphoswe kukuqeshwa kwasekuseni;
• Ukwehla kokusebenza kwesikolo kunye namabanga asezantsi kakhulu, njengoko ingqondo ingakwazi ukuphumla ebusuku;
• Rhoqo umnqweno wokulala, nangexesha lokufunda, kuphazamisa ukufunda;
• Ukulala kakhulu ngeempelaveki, ukukwazi ukulala ngaphezulu kweeyure ezili-12 zilandelelana.

Ukongeza, omnye umqondiso wokuba ukungalali kunokuchaphazela ubomi bomntu ofikisayo kuxa ingozi isenzeka ngenxa yokungabikho kwengqwalaselo, njengokufumana ingozi yezithuthi okanye ukuphantse ubaleke, umzekelo.

Njengokuba umzimba ungenalo ixesha lokuphola kuxinzelelo lwemihla ngemihla, kukho umngcipheko omkhulu wokudakumba, okubangelwa luxinzelelo olugqithisileyo kunye noxinzelelo. Jonga iimpawu ezi-7 ezinokubonisa ukudakumba.

Indlela yokuphucula ukulala

Ukulawula umjikelo wokulala kolutsha kunokuba nzima, nangona kunjalo, kukho iingcebiso ezinokukunceda ukulala ukuba ufike kwangoko, njenge:

• Kulumkele ukusebenzisa iselfowuni kunye nezinye izixhobo zombane ebhedini, okanye ubuncinci ukunciphisa ukukhanya kwescreen kube ubuncinci;
• Funda incwadi kangangemizuzu eli-15 ukuya kwengama-20 ekukhanyeni okuphakathi, ngaphambi kokuba ulale;
• Hlonipha ixesha lokulala kunye nokuvuka, ukunceda umzimba wenze ishedyuli, uvumele ukulawula imveliso ye-melatonin;
• Kuphephe ukutya i-caffeine emva kwentsimbi yesi-6 emva kwemini, ngohlobo lweziselo okanye ukutya, njengemivalo yamandla;
• Thatha imizuzu engama-30 ulala ngexesha lesidlo sasemini ukonyusa amandla emva kwemini.

Unokusebenzisa iti yokuzola malunga nemizuzu engama-30 ngaphambi kokulala, umzekelo, nge-chamomile okanye i-lavender, ukukhuthaza ukuphumla nokuzama ukwandisa imveliso ye-melatonin. Jonga uluhlu lweeti ezithile zendalo zokulala ngcono.