Iingcebiso ezili-10 zokuba abantwana bakho balale

Umxholo

• 1. Cwangcisa ixesha lokulala
• Cwangcisa ixesha lokuvuka
• 3. Yila ixesha eliqhelekileyo lokulala
• 4. Cima izikrini okungenani iiyure ezi-2 ngaphambi kokulala
• 5. Nciphisa uxinzelelo ngaphambi kokulala
• 6. Yenza indawo yokulala ebangela ukuba balale
• 7. Yigcine ipholile
• 8. Nceda unciphise uloyiko
• 9. Nciphisa ukugxila ekulaleni
• 10. Lumkela iingxaki zokulala

Ukulala yinxalenye ebalulekileyo yokugcina impilo entle, kodwa imiba yokulala ayizizo nje iingxaki eziza nokuba mdala. Abantwana banokuba nengxaki yokuphumla ngokwaneleyo, kwaye xa bengakwazi ukulala… awukwazi ukulala.

Ixesha lokulala linokuba yindawo yedabi xa abancinci bengazinzanga kwaye balale. Kodwa kukho iindlela zokufumana amathuba ophumeleleyo. Zama ukusebenzisa ezi ngcebiso zilishumi ukuze ufunde indlela yokulwa idabi… kwaye uphumelele!

1. Cwangcisa ixesha lokulala

Abantwana abakwiminyaka yokuba sesikolweni badinga ukulala iiyure ezili-9 ukuya kwezi-11 ubusuku ngabunye, ngokweNational Sleep Foundation. Kodwa kukho ukuhluka okuninzi kwiimfuno zokulala kunye neepateni. Uninzi lwabantwana baneepateni ezingatshintshi kakhulu, nokuba wenzani.

Ukuvuka kwangoko kusaya kuvuka kwangoko nokuba ungabalalisa kamva, kwaye izikhova zasebusuku azizukulala de imizimba yabo ikulungele.

Yiyo loo nto kubalulekile ukuba abazali basebenze nabantwana babo ekubekeni ixesha lokulala elinenkathalo elibavumela ukuba balale ngokwaneleyo kwaye bavuke ngexesha, utshilo u-Ashanti Woods, MD, ugqirha wabantwana eBaltimore, eMaryland.

Cwangcisa ixesha lokuvuka

Cwangcisa ixesha lokuvuka elisekwe kubungakanani bokulala okudingwa ngumntwana wakho kunye neliphi ixesha aza kulala ngalo. UWoods ucebisa ukuba enze inkqubo yokuvuka kwasekuqaleni kwangoko kwiminyaka yasesikolweni ukunceda ukuthintela uxinzelelo kubazali ezantsi kwendlela.

Kwaye khumbula ukungqinelana neshedyuli. Ukuvumela umntwana wakho ukuba alale kamva ngeempelaveki kunesisa, kodwa kunokuba nakho ukubuyela umva ekuhambeni kwexesha.

Ezoeyure zokulala zongezelelekileyo ziya kwenza kube nzima kumzimba wabo ukuba uzive ukhathele ngexesha lokulala. Kodwa ukuba ungazama ukwenza ixesha lokulala kunye nexesha lokuvuka ngokufanayo, ngaphakathi kweyure okanye yonke imihla, uyakwenza ubomi bomntu wonke sooooo lula kakhulu.

3. Yila ixesha eliqhelekileyo lokulala

Iindlela zibaluleke ngokukodwa kwiintsana, abantwana abasafunda ukuhamba, nakubantwana abafundayo. UWood ucebisa ukuba emva kwesidlo sangokuhlwa eshiyekileyo kufuneka ibandakanye ixesha lokudlala elikhanyayo, ibhafu, ukuxukuxa amazinyo, ibali lokulala, kunye nokulala.

Injongo yesiqhelo esithuthuzelayo kunye nokuphumla, ukuseta imeko efanelekileyo yokulala. Kungekudala, umzimba womntwana wakho unokuqalisa ukozela ekuqaleni kwesiqhelo.

4. Cima izikrini okungenani iiyure ezi-2 ngaphambi kokulala

IMelatonin sisiqwenga esibalulekileyo semjikelezo yokulala. Xa amanqanaba e-melatonin ephezulu, abantu abaninzi bayozela kwaye bakulungele ukulala.

ifumanise ukuba ukukhanya okuluhlaza okwesibhakabhaka okuvela kwiscreen sikamabonwakude, kwifowuni, okanye esweni ikhompyuter kunokuphazamisa imveliso yehomoni melatonin.

Ukubukela iTV, ukudlala imidlalo yevidiyo, okanye ukuskrolela amaphepha ewebhu kwifowuni okanye kwikhompyuter ngaphambi kokuba ulale gcina umntwana wakho eyongeze imizuzu engama-30 ukuya kwengama-60, ngokolu phando luka-2017.

Yenza igumbi lokulala libe yindawo engena sikrini okanye ubuncinci uqiniseke ukuba zonke izikrini zimnyama ngexesha lokulala. Kwaye gcina ifowuni yakho ithe cwaka xa usegumbini lomntwana wakho - okanye ungayifaki apho kwaphela.

Endaweni yexesha lesikrini, u-Abhinav Singh, MD, umlawuli we-Indiana Sleep Centre, ucebisa ukuba afundele umntwana wakho ngokuhlwa ukuze avumele ingqondo yakhe iphumle.

5. Nciphisa uxinzelelo ngaphambi kokulala

Enye ihomoni edlala indima ekulaleni yi-cortisol, ekwabizwa ngokuba yi "hormone yoxinzelelo." Xa amanqanaba e-cortisol ephezulu, umzimba womntwana wakho awuyi kukwazi ukuvala kwaye ulale.

Gcina imisebenzi yangaphambi kokulala izolile. Oku kunokunceda ukunqanda ukugqithisa kwecortisol kwinkqubo yomntwana wakho. "Kufuneka unciphise uxinzelelo ukwenza kube lula ukulala," utshilo uGqirha Sarah Mitchell, ugqirha wezonyango kunye nomcebisi wokulala.

6. Yenza indawo yokulala ebangela ukuba balale

Amashiti athambileyo, igumbi elimnyama, kunye nokuzola okunokunceda umntwana wakho ahlule phakathi kwemini nobusuku, okwenza kube lula ukulala.

"Ukwenza indawo enokubangela ukuba ulale kubalulekile kuba kubeka inqanaba lokulala ngokunciphisa iziphazamiso," utshilo uMitchell. "Xa uzolile awuphazanyiswa, kwaye ungalala ngokukhawuleza nangoncedo oluncinci."

7. Yigcine ipholile

Ukujikeleza komntwana wakho akuxhomekekanga ekukhanyeni (okanye ukungabikho kwayo). Kukwanobuzaza kubushushu. Amanqanaba eMelatonin anceda ukulawula ukwehla kobushushu bomzimba bangaphakathi obufunekayo ukuze ulale.

Nangona kunjalo, unokunceda ukulawula ubushushu bangaphandle. Musa ukubopha umntwana wakho kakhulu okanye usete ubushushu obuphezulu kakhulu.

UWhitney Roban, PhD, ugqirha wengqondo kunye noochwephesha bokulala, ucebisa ukuba unxibe umntwana wakho kwiipijama zokuphefumla kwaye ugcine ubushushu kwigumbi lokulala malunga ne-65 ukuya kwi-70 ° F (18.3 ukuya ku-21.1 ° C) ebusuku.

8. Nceda unciphise uloyiko

Iziporho kunye nezinye izidalwa ezoyikisayo zisenokungazukujikeleza ebusuku, kodwa endaweni yokugxotha uloyiko lokulala, thetha nazo nomntwana wakho.

Ukuba ukuqinisekiswa okulula akusebenzi, zama ukusebenzisa ithoyizi ekhethekileyo ukuma unogada ebusuku okanye ukutshiza igumbi nge "monster spray" ngaphambi kokulala.

URoban ucebisa ukuba ucwangcise ixesha emini ukulungisa nayiphi na into oyikayo nokuphepha ukusebenzisa ixesha lokulala kolu hlobo lwencoko.

Uthi: "Abantwana bakrelekrele kakhulu kwaye baya kukhawuleza bafunde ukuba bangakwazi ukuyeka ixesha lokulala ukuba basebenzise ixesha ukuveza uloyiko lwabo lokulala," utshilo.

9. Nciphisa ukugxila ekulaleni

Abantwana banokuba nengxaki yokuvala iingqondo zabo ubusuku bonke. Ke, endaweni yokwandisa olo xinzelelo ngokunyanzelisa ukuba lixesha lokulala ("ngoku!"), Cinga ngokugxila ngakumbi ekuphumleni nasekugcineni umntwana wakho ezolile.

Zama ukufundisa umntwana wakho indlela yokuphefumla nzulu ukuthomalalisa umzimba wakhe. "Phefumlela ngaphakathi ngeempumlo imizuzwana emi-4, bamba imizuzwana emi-5, khupha umphefumlo ngomlomo wakho imizuzwana emi-6," utshilo uRoban.

Abantwana abancinci banokuziqhelanisa nokuthatha ixesha elide nokuphefumla ngaphakathi nangaphandle, utshilo.

10. Lumkela iingxaki zokulala

Ngamanye amaxesha, izicwangciso zakho ezibekwe kakuhle azivelisi iziphumo ozifunayo. (Molo, wamkelekile kubuzali!)

Ukuba umntwana wakho unengxaki yokulala, uhlala ephupha kakubi, uyarhona, okanye uphefumla ngomlomo, banokuba nengxaki yokulala, utshilo uMitchell.

Soloko uthetha nodokotela wezilwanyana ukuba unenkxalabo malunga neendlela zokulala zomntwana wakho. Basenokucebisa umcebisi wokulala okanye banamanye amacebo okuzama ukuba yonke intsapho ikwazi ukulala kakuhle ebusuku!