Kuyini nokuthi ungayenza kanjani inhlanzeko enhle yokulala

-Delile

• Ungayenza kanjani inhlanzeko enhle yokulala
• Lala inhlanzeko ezinganeni
• Kufanele ulale amahora amangaki

Inhlanzeko yokulala iqukethe ukwamukelwa kweqoqo lokuziphatha okuhle, imikhuba kanye nezimo zemvelo ezihlobene nokulala, ezinikeza ikhwalithi engcono nesikhathi sokulala.

Ukuzijwayeza ukuhlanzeka ngokulala kahle kubaluleke kakhulu kuyo yonke iminyaka, ukuhlela isikhathi nemikhuba yokulala nokugwema ukuphazamiseka kokulala njengokulala, ukwesaba ebusuku, amaphupho amabi, ukuvimbela i-apnea syndrome yokulala, isibonelo imilenze yokuphumula noma ukuqwasha.

Ungayenza kanjani inhlanzeko enhle yokulala

Ukuze wenze inhlanzeko enhle yokulala, kubalulekile ukwamukela lezi zinyathelo ezilandelayo:

• Shano isikhathi esinqunyiwe sokulala nokuvuka, ngisho nangempelasonto;
• Uma umuntu ethatha isihlwathi, akufanele seqe imizuzu engama-45, futhi akufanele sisondele ekupheleni kosuku;
• Gwema ukuphuza iziphuzo ezidakayo nogwayi, okungenani amahora amane ngaphambi kokulala;
• Gwema ukudla ukudla neziphuzo ezine-caffeine ngaphambi kokulala, njengekhofi, itiye, ushokoledi noma iziphuzo ezibandayo, njenge-guarana ne-cola;
• Zijwayeze ukuzivocavoca umzimba njalo, kodwa ukugweme ukukwenza sekusondele isikhathi sokulala;
• Yenza ukudla okulula ngesikhathi sedina, ugweme ukudla okunzima, ushukela nezinongo;
• Shiya igumbi ekushiseni okunethezekile;
• Thuthukisa indawo enokuthula nephansi;
• Gcina amadivayisi afana nomakhalekhukhwini, i-TV noma amawashi edijithali, isibonelo;
• Gwema ukusebenzisa umbhede womsebenzi noma ukubukela i-TV;
• Gwema ukuhlala embhedeni emini.

Bona amanye amasu asiza ukuthuthukisa ikhwalithi yokulala.

Lala inhlanzeko ezinganeni

Endabeni yezingane ezinenkinga yokulala noma ezivame ukuvuka ebusuku, konke ukuziphatha nemikhuba eziyenzayo usuku lonke nangesikhathi sokulala, njengokudla, ukulala noma ukwesaba ubumnyama, kufanele kuhlolwe., Isibonelo, ukuze unikeze ubusuku obunokuthula.

Ngakho-ke, ngokuya ngezincomo zeBrazil Society of Pediatrics, abazali nabafundisi kufanele:

• Yenza isidlo sakusihlwa kusenesikhathi, ugweme ukudla okunzima kakhulu, ukwazi ukunikeza isidlo esilula ngaphambi kokuba izingane zilale;
• Vumela ingane ilale kancane, kodwa ivimbele ukuthi ingenzeki ngezikhathi zantambama;
• Hlela izikhathi zokulala ezihleliwe, kufaka phakathi nangezimpelasonto;
• Ngesikhathi sokulala, beka ingane isavukile embhedeni, uchaze ukuthi sekuyisikhathi sokulala nokuhlinzeka ngendawo enokuthula nenokuthula, ukwenza ubuthongo nokwenza ingane izizwe iphephile;
• Dala inqubo yokulala ngaphambi kwesikhathi efaka ukufunda izindaba noma ukulalela umculo;
• Vimbela ingane ukuthi ingalali ngebhodlela noma ibukele i-TV;
• Gwema ukuyisa izingane embhedeni wabazali bazo;
• Faka isibani sasebusuku egumbini lengane, uma yesaba ubumnyama;
• Hlala egumbini lengane, uma ivuka ngokwesaba namaphupho amabi ebusuku, ize yehlise umoya, ixwayise ngokuthi izobuyela egumbini layo ngemuva kokulala.

Funda ukuthi ungayiphumuza kanjani ingane yakho, ukuze ikwazi ukulala ngokuthula ubusuku bonke.

Kufanele ulale amahora amangaki

Okufanelekile, inani lamahora umuntu okufanele alale ngawo ubusuku ngabunye kufanele lilungiswe ngokweminyaka:

Buka futhi le vidiyo elandelayo bese uthola ukuthi yiziphi izindawo zokulala ezihamba phambili: