Izinkinga Zokulala Ezinganeni: Izimpawu, Izimbangela, Nezokwelapha

-Delile

• Izingane zilala kanjani
• Izinyanga 0-3
• Izinyanga eziyi-3-12
• Ngaphandle kosuku lokuzalwa lokuqala
• Ukuphazamiseka kokulala
• Izinkinga zokulala nezimpawu zazo
• I-apnea yokulala
• Isifo somlenze esingenasiphetho
• Izesabekayo zasebusuku
• Ukudla okudlela endlini

Izinkomba zokugula kokulala

Kwesinye isikhathi kungathatha izingane isikhashana ukuhlala phansi ngaphambi kokulala, kodwa uma ingane yakho ibonakala ngathi inezinkinga eziningi, kungaba inkinga yokulala.

Ngasinye salezi zimo kungaba izinkomba zokuphazamiseka kokulala okungenzeka:

• ingane yakho ilele embhedeni, ifuna enye incwadi, iculo, isiphuzo, noma ukuya endlini yangasese, ngalokho okungabonakala njengamahora
• ingane yakho ilele kuphela cishe imizuzu engama-90 ngesikhathi, ngisho nasebusuku
• ingane yakho ikhononda ngemilenze elumayo ebusuku
• ingane yakho ibubula kakhulu

Nakhu ukuthi ungazibona kanjani izimpawu zesifo sokulala nokuthi kufanele ufune usizo lwengane yakho nini.

Izingane zilala kanjani

Izinyanga 0-3

Okomncane wakho, ukulala kudingekile ngokuphelele ekukhuleni nasekuthuthukeni. Kepha kunjalo ukudla nokuxhumana nabanakekeli. Yingakho izingane ezintsha zivuka zidle, zibuke ubuso bakho noma umsebenzi ozizungezile, bese zilala futhi.

Izinyanga eziyi-3-12

Ngezinyanga eziyisithupha, izingane eziningi zizobe sezilala ubusuku bonke, zikhetha ukuhlala ziphapheme isikhathi eside ngezikhathi zasemini. Njengoba izingane zivala ngosuku lwazo lokuzalwa lokuqala, kungenzeka zilale ngokungaguquguquki ebusuku ngokulala kancane noma kabili emini.

Ngaphandle kosuku lokuzalwa lokuqala

Njengezinsana, izingane zivame ukuthatha isihlwathi esisodwa eside ngosuku esikhundleni sokulala ubuthongo obufushane kabili. Ngeminyaka yasenkulisa, izingane eziningi ziqala ukulumula ngokuphelele.

Ukuphazamiseka kokulala

Cishe kuzo zonke izigaba zokukhula, umzimba nengqondo eguqukayo yengane kungabenza babe nenkinga yokulala noma yokulala.

Ingane yakho ingahle ikwazi ukukhathazeka ngokwehlukana futhi ifune ukugonwa phakathi kobusuku. Kungenzeka ukuthi bafunda amagama futhi bavuke benomqondo wokujaha ukusho igama lakho konke okusesibhedeni. Ngisho nesifiso sokwelula izingalo nemilenze kwakungabagcina ebusuku.

Okunye ukuphazamiseka kokulala kungabangelwa usuku olujabulisayo noma olukhathazayo olushiya ingane yakho ijittery futhi ukuba ilale kahle. Ukudla neziphuzo ezine-caffeine kungenza kube nzima enganeni yakho ukuthi ilale noma ihlale ilele.

Ukuzungezwa okusha noma ushintsho olubalulekile enkambisweni nakho kungaphazamisa.

Okunye ukuphazamiseka kokulala kubangelwa ukugula, ukungezwani komzimba, noma izimo ezinjengokuphefumula kokulala, ukwethuka ebusuku, ukulala, noma isifo semilenze esingenakuphumula.

Izinkinga zokulala nezimpawu zazo

Uma usuku lokuzalwa kwengane yakho luza futhi nje abakwazi ukuyeka ukukhuluma ngalo, lokho kuyinkomba enhle yokuthi ukulindela kungaphezu kwalokho abangakuthwala.

Ngokunjalo, usuku olungenalutho oluchithwe udlala lungashiya ingane yakho inentambo yokulala noma yokulala. Lokho ukuphazamiseka kwesikhashana lapho ungenza khona ukulungiswa ngezikhathi ezithile.

Uma ubheka isikhathi eside, ingane yakho ingavuka ebusuku futhi yenqabe ukubuyela ekulaleni kuze kube yilapho ubanga noma ubathinta, njengoba besondela ezinyangeni eziyisithupha ubudala. Lokhu kusho ukuthi ingane yakho kungenzeka ukuthi ayifundanga ukuzithambisa ebusuku.

Ukuzithambisa kwenzeka lapho izingane zifunda ukuzotha kunokuncika komunye umuntu. Ukufundisa ingane ukuzithambisa akufani nokucela ingane yakho ukuthi "ikhale kakhulu."

I-apnea yokulala

I-apnea yokulala iyethusa ngoba ingane yakho ivame ukuyeka ukuphefumula isikhathi esiyimizuzwana eyi-10 noma ngaphezulu ngenkathi ilele. Ezimweni eziningi, ingane yakho ngeke yazi ukuthi lokhu kuyenzeka.

Ungase futhi uqaphele ukuthi ingane yakho ibubula kakhulu, ilala ivule umlomo, futhi ilele ngokweqile emini. Uma ubona lokhu kwenzeka nengane yakho, bheka udokotela wakho ngokushesha okukhulu.

I-apnea yokulala ingaholela ezindabeni zokufunda nokuziphatha kanye nezinkinga zenhliziyo. Qiniseka ukuthi ufuna usizo uma ubona izimpawu ezinganeni zakho.

Isifo somlenze esingenasiphetho

I-restless leg syndrome (RLS) bekucatshangwa ukuthi iyinkinga yabantu abadala, kepha ucwaningo lukhombisa ukuthi kwesinye isikhathi iqala ebuntwaneni.

Ingane yakho ingakhononda ngokuthi ine "wiggles," noma umuzwa wokuba nesinambuzane esikhasa kuzo, futhi zingashintsha isikhundla embhedeni kaningi ukuze zithole ukukhululeka. Ezinye izingane empeleni aziqapheli ukuthi azikhululekile, kodwa zithola ubuthongo obubi ngenxa ye-RLS.

Kunezindlela zokwelapha eziningi ze-RLS, yize eziningi zazo zingazange zifundwe kahle ezinganeni. Kubantu abadala, lokhu kufaka zombili izithasiselo zamavithamini nemithi. Khuluma nodokotela wakho mayelana nokuthi yini ekufanele.

Izesabekayo zasebusuku

Izinto ezesabekayo ebusuku azilona nje iphupho elibi, futhi zingethusa wonke umuntu emndenini.

Kuvame kakhulu ezinganeni kunabantu abadala, ukwesaba ebusuku kwenza umuntu avuke ngokuzumayo ebuthongweni ebonakala ethukile kakhulu noma ecasukile futhi evame ukukhala, ememeza, futhi ngezinye izikhathi elala. Imvamisa abavuki ngokweqiniso, futhi izingane eziningi azisikhumbuli ngisho nesiqephu.

Isikhathi esiningi, ukwethuka ebusuku kwenzeka ngesikhathi sokulala okungeyona i-REM - cishe imizuzu engama-90 ngemuva kokulala kwengane. Akukho ukwelashwa kokwesaba ebusuku, kepha ungasiza ukunciphisa amathuba okuthi zizokwenzeka ngokunamathela kusheduli yokulala nokugcina ukuphazamiseka kwesikhathi sasebusuku kube okungenani.

Ukudla okudlela endlini

Ukulala kuyisidingo esiphelele kubo bonke abantu, kepha ikakhulukazi kwabancane abadinga ukulala okwanele, okuseqophelweni eliphezulu ukusiza ukukhula, ukufunda nokusebenza.

Uma ungabona inkinga yokulala kusenesikhathi futhi wenze ukulungisa okuthile, noma uthole izeluleko, ukwelashwa, noma ukwelashwa, uzobe wenzela ingane yakho umusa ozohlala impilo yonke.