Intsha futhi ilele

Ukuqala ngesikhathi sokuthomba, izingane ziqala ukukhathala ebusuku. Ngenkathi kungabonakala ngathi badinga ukulala okuncane, empeleni, intsha idinga amahora angama-9 okulala ebusuku. Ngeshwa, iningi lentsha alikutholi ukulala elikudingayo.

Kunezici eziningana ezenza kube nzima ukuthi intsha ithole ubuthongo obudingayo:

• Hlela. Intsha ejwayelekile iyakhathala ngabo-11 ebusuku. futhi kufanele ivuke phakathi kuka-6 ekuseni no-7 ekuseni ukuze iye esikoleni ngesikhathi. Lokhu kwenza kungabi lula ukulala amahora ayi-9. Ezinye izikole eziphakeme zishintshe amahora azo ukuze ziqale kamuva. Amabanga abafundi nokusebenza kwezemidlalo kulezi zikole kuthuthukile ngenxa yalokho. Njengabazali bayo, intsha eningi ithatha amashejuli amatasa. Isikole samasonto onke kanye nemisebenzi yomphakathi yehlisa isikhathi sokulala esezingeni lentsha. Bafika ekhaya emuva kwesikhathi futhi babe nesikhathi esinzima sehla.
• Umsebenzi wesikole. Umshikashika wokuphumelela ungabuya lapho izingane zidela ukulala ukuze zenze umsebenzi wesikole. Ngemuva kobusuku bokulala okuncane kakhulu, ingane yakho ingase ingakwazi ukugxila ekilasini noma ukuthola izinto ezintsha. Intsha idinga kokubili ukusebenza nokuphumula ukugcina izingqondo zayo zibukhali.
• Ukuthumela imiyalezo. Izingcingo zenza abantu abalala kabi, ikakhulukazi uma zihamba phakathi kwamabili. Intsha ingacabanga ukuthi yonke imilayezo yombhalo kufanele iphendulwe ngokushesha, noma ngabe ifike sekwephuze kangakanani. Ngisho nemibhalo yasekuseni ingaphazamisa ukulala. Ukuzwa izexwayiso zemibhalo njalo kungenza kungabi lula ukushaywa umoya bese uphumule ubuthongo.

Njengabantu abadala, intsha engalali ngokwanele isengozini yezinkinga eziningi esikoleni nangempilo yayo, kufaka phakathi:

• Ukudangala nokuzethemba okuphansi
• Ukulala nenkinga yokugxila
• Yehla ekusebenzeni kwesikole nasemabangeni
• Ukuzithoba nenkinga yokuzwana nomndeni nabangane
• Ingozi enkulu yezingozi zemoto
• Ukuthambekela kokudla ngokweqile nokuzuza isisindo

Fundisa izindlela zakho zentsha zokulala kahle ebusuku. Yibe usuyisibonelo esihle wenze lokho okufundisayo.

• Yenza imithetho mayelana nesikhathi sokulala. Ukulala ngasikhathi sinye ubusuku ngabunye kungenza kube lula ngengane yakho ukuthi yehle futhi ikhukhuleke. Setha isikhathi sakho sokulala sentsha yakho, futhi uzenzele wena, futhi uqiniseke ukuthi unamathela kuso.
• Nciphisa imisebenzi yasebusuku. Bheka inani lobusuku ingane yakho ehlala esikoleni sekwephuzile noma iphuma nabangani. Cabanga ukukhawulela inani lobusuku bamasonto ingane yakho ehlala ngalo ngaphandle kwesidlo sakusihlwa.
• Nikeza ukwesekwa komsebenzi wesikole. Khuluma nentsha ngomthwalo wabo weklasi nomsebenzi wesikole. Uma benesemester esindayo, basize ukuhlela isikhathi somsebenzi wesikole futhi bakhawulele neminye imisebenzi. Qiniseka ukuthi izingane zakho zinendawo enhle, ethulile yokufunda.
• Setha imingcele yobuchwepheshe. Khuluma nengane yakho ngemiyalezo ebhaliwe. Buza ukuthi bazizwa kanjani uma bengaphenduli umbhalo ngokushesha, bese usetha isikhathi lapho ukuthumela imiyalezo kuzomiswa. Ungase wenze umthetho wokuthi awekho amadivayisi avunyelwe ekamelweni ngemuva kwehora elithile.
• Thuthukisa imisebenzi yokuphumula. Ehoreni noma ngaphezulu ngaphambi kokulala, khuthaza ingane yakho ukuthi yenze okuthile okuphumuzayo. Lokhu kungasho ukufunda incwadi noma ukushawa okufudumele. Khuthaza ingane yakho ukuba ihlole izindlela zokuphumula ukuze kufike ukulala.

Shayela umhlinzeki wakho wezokunakekelwa kwezempilo uma ingane yakho ingalali kahle futhi iphazamisa impilo yayo noma ikhono lokwenza imisebenzi yansuku zonke.

de Zambotti M, Gkoldstone A, Colrain IM, Baker FC. Ukuphazamiseka kokuqwasha ebusheni: ukuxilongwa, umthelela, nokwelashwa. Ukulala Med Rev. 2018; 39: 12-24. I-PMID: 28974427 pubed.ncbi.nlm.nih.gov/28974427/.

UHarris KR. Impilo yentsha. Ku: Kellerman RD, Rakel DP, ama-eds. Ukwelashwa Kwamanje kukaConn 2021. IPhiladelphia, PA: Elsevier 2021: 1238-1241.

UMarcdante KJ, uKliegman RM. Ukulala okuvamile nokuphazamiseka kokulala kwezingane. Ku: UMarcdante KJ, uKliegman RM, ama-eds. UNelson Essentials Pediatrics. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2019: isahluko 15.

UPierce B, uBrietzke SE. Izinkinga zokulala ezingavimbeli ezinganeni. Ku: IFlint PW, uFrancis HW, uHaughey BH, et al, eds. I-Cummings Otolaryngology: Ukuhlinzwa Kwekhanda Nentamo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2021: isahluko 185.

I-Styne DM, i-Grumbach MM. I-Physiology nokuphazamiseka kokuthomba. Ku: Melmed S, Polonsky KS, Larsen PR, Kronenberg HM, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 13. IPhiladelphia, PA: Elsevier; 2016: isahluko 25.

• Izinkinga Zokulala
• Impilo Yentsha