Izeluleko Ezingu-10 Zokwenza Izingane Zakho Zilale

-Delile

• 1. Setha isikhathi sokulala esihlukile
• 2. Setha isikhathi sokuvuka
• 3. Yakha isimiso sokulala esingaguquguquki
• 4. Vala izikrini okungenani amahora amabili ngaphambi kokulala
• 5. Nciphisa ukucindezeleka ngaphambi kokulala
• 6. Yakha indawo ethokozisa ubuthongo
• 7. Kugcine kupholile
• 8. Siza ekunciphiseni ukwesaba
• 9. Nciphisa ukugxila ekulaleni
• 10.Qaphela izinkinga zokulala

Ukulala yingxenye ebalulekile yokugcina impilo enhle, kepha izingqinamba zokulala akuzona nje izinkinga eziza nokuba mdala. Izingane zingaba nenkinga yokuphumula ngokwanele, futhi lapho zingakwazi ukulala… awukwazi ukulala.

Isikhathi sokulala singaba yindawo yempi lapho abancane bengeke bahlale futhi balale. Kepha kunezindlela ngisho namathuba okunqoba. Zama ukusebenzisa la macebiso ayi-10 ukuze ufunde ukuthi ungalwa kanjani nempi… bese unqoba!

1. Setha isikhathi sokulala esihlukile

Izingane ezifunda isikole zidinga ukulala amahora aphakathi kuka-9 no-11 ubusuku ngabunye, ngokusho kweNational Sleep Foundation. Kodwa kunokuhlukahluka okuningi kwezidingo zokulala namaphethini. Iningi lezingane zinamaphethini angashintshi kakhulu, noma ngabe wenzani.

Ukuvuka ekuseni kusazovuka ekuseni noma ngabe ubalalisa kamuva, kanti izikhova zasebusuku ngeke zilale kuze kube yilapho imizimba yazo isilungile.

Yingakho kubalulekile ukuthi abazali basebenzisane nezingane zabo ekubekeni isikhathi sokulala esifanelekile esivumela ukuba balale kakhulu futhi bavuke ngesikhathi, kusho u-Ashanti Woods, MD, udokotela wezingane eBaltimore, eMaryland.

2. Setha isikhathi sokuvuka

Setha isikhathi sokuvuka ngokuya ngokuthi ingane yakho idinga ukulala okungakanani nokuthi ilala ngasiphi isikhathi. UWoods uncoma ukudala inqubo yokuvuka ekuqaleni kweminyaka yasenkulisa ukusiza ukuvimbela ukucindezelwa kwabazali phansi komgwaqo.

Futhi khumbula ukuhambisana neshejuli. Ukuvumela ingane yakho ukuthi ilale kamuva ngezimpelasonto kunesandla esivulekile, kepha kungahle kuqhume emuva kwesikhathi.

Lawo mahora wokulala angeziwe azokwenza kube nzima emzimbeni wabo ukuthi uzizwe ukhathele ngesikhathi sokulala. Kepha uma ungazama ukwenza isikhathi sokulala nesikhathi sokuvuka silingane, kungakapheli ihora noma ngaphezulu nsuku zonke, uzobe wenza izimpilo zawo wonke umuntu sooooo kulula kakhulu.

3. Yakha isimiso sokulala esingaguquguquki

Imizila ibaluleke kakhulu ezinganeni, ezinganeni ezisacathula, nasenkulisa. UWoods uncoma ukuthi ngemuva kwesidlo sakusihlwa okusele kufanele kufake isikhathi sokudlala esincane, ukugeza, ukuxubha amazinyo, indaba yokulala, bese kulalwa.

Hlela inqubo ejwayelekile eduduzayo nephumuzayo, ebeka isimo esihle sokulala. Kungakabiphi, umzimba wengane yakho ungaqala ngokuzenzakalela ukozela ekuqaleni kwento ejwayelekile.

4. Vala izikrini okungenani amahora amabili ngaphambi kokulala

IMelatonin isiqeshana esibalulekile semijikelezo yokulala. Lapho amazinga e-melatonin esezingeni eliphezulu kakhulu, abantu abaningi bayozela futhi bakulungele ukulala.

ithole ukuthi ukukhanya okuluhlaza okwesibhakabhaka okuvela kusikrini sethelevishini, ifoni, noma ikhompyutha kungaphazamisa ukukhiqizwa kwehomoni melatonin.

Ukubuka i-TV, ukudlala imidlalo yevidiyo, noma ukupheqa amakhasi ewebhu ocingweni noma kukhompyutha ngaphambi kokulala ugcine ingane yakho ikhuphuka imizuzu engama-30 kuye kwengu-60, ngokusho kwalolu cwaningo luka-2017.

Yenza igumbi lokulala libe yindawo engenawo isikrini noma okungenani uqiniseke ukuthi zonke izikrini zimnyama ngesikhathi sokulala. Futhi thula ifoni yakho ithule lapho usegumbini lengane yakho - noma ungayiphathi lapho.

Esikhundleni sesikhathi sesikrini, u-Abhinav Singh, MD, umqondisi we-Indiana Sleep Center, uncoma ukufundela ingane yakho kusihlwa ukuze ivumele ingqondo yayo iphumule.

5. Nciphisa ukucindezeleka ngaphambi kokulala

Enye i-hormone ebamba iqhaza ekulaleni yi-cortisol, eyaziwa nangokuthi "i-hormone yokucindezeleka." Lapho amazinga e-cortisol ephezulu, umzimba wengane yakho ngeke ukwazi ukuvala bese uyolala.

Gcina imisebenzi yangaphambi kokulala izolile. Lokhu kungasiza ukugwema inani elingaphezulu le-cortisol ohlelweni lwengane yakho. "Udinga ukunciphisa ukucindezeleka ukuze kube lula ukulala," kusho uDkt Sarah Mitchell, udokotela wezokwelapha kanye nomxhumanisi wezokulala.

6. Yakha indawo ethokozisa ubuthongo

Amashidi athambile, amnyama amnyama ekamelweni, nokuthula okuncane kungasiza ingane yakho ukuthi ihlukanise phakathi kwemini nobusuku, kwenze kube lula ukulala.

"Ukwakha indawo echitha ubuthongo kubalulekile ngoba kubeka isisekelo sokulala ngokunciphisa iziphazamiso," kusho uMitchell. "Uma uzolile awuphazamiseki, futhi ungalala ngokushesha okukhulu nangosizo oluncane."

7. Kugcine kupholile

Umjikelezo wengane yakho wokulala awuxhomekile nje ekukhanyeni (noma ekuntulekeni kwawo). Kuyazwela futhi emazingeni okushisa. Amazinga e-Melatonin asiza ukulawula ukwehla kokushisa komzimba kwangaphakathi okudingekayo ukulala.

Noma kunjalo, ungasiza ukulawula ukushisa kwangaphandle. Musa ukugoqa ingane yakho kakhulu noma usethe ukushisa kuphezulu kakhulu.

UWhitney Roban, i-PhD, isazi sokusebenza kwengqondo emitholampilo kanye nochwepheshe bokulala, uncoma ukuthi ugqokise ingane yakho izingubo zokulala zokuphefumula nokugcina izinga lokushisa ekamelweni lizungeze u-65 kuye ku-70 ° F (18.3 kuye ku-21.1 ° C) ebusuku.

8. Siza ekunciphiseni ukwesaba

Izipoki nezinye izidalwa ezesabekayo kungenzeka zingazulazuli ebusuku, kepha esikhundleni sokuchitha ukwesaba ngesikhathi sokulala, zikhulume nengane yakho.

Uma ukuqinisekiswa okulula kungasebenzi, zama ukusebenzisa ithoyizi elikhethekile ukuze uqaphe ebusuku noma ufafaze igumbi nge "monster spray" ngaphambi kokulala.

URoban uncoma ukuhlela isikhathi emini ukubhekana nanoma ikuphi ukwesaba nokugwema ukusebenzisa isikhathi sokulala kulezi zinhlobo zezingxoxo.

"Izingane zihlakaniphe kakhulu futhi zizosheshe zifunde ukuthi zingakwazi ukuyeka isikhathi sokulala uma zisebenzisa leso sikhathi ukuveza ukwesaba kwazo ngesikhathi sokulala," esho.

9. Nciphisa ukugxila ekulaleni

Izingane zingaba nenkinga yokuvala ubuchopho bazo ebusuku. Ngakho-ke, esikhundleni sokwengeza lokho kukhathazeka ngokugcizelela ukuthi sekuyisikhathi sokulala ("manje!"), Cabanga ukugxila kakhulu ekuphumuleni nasekugcineni ingane yakho izolile.

Zama ukufundisa ingane yakho inqubo yokuphefumula ejulile ukuzola umzimba wayo. "Phefumula ngamakhala akho imizuzwana emi-4, bamba imizuzwana emihlanu, ukhiphe ngomlomo imizuzwana engu-6," kusho uRoban.

Izingane ezincane zingamane zizijwayeze ukuthatha isikhathi eside, nokuphefumula okujulile ngaphakathi nangaphandle, usho kanjalo.

10.Qaphela izinkinga zokulala

Kwesinye isikhathi, izinhlelo zakho ezibekiwe kahle kakhulu azivezi imiphumela oyifunayo. (Sawubona, wamukelekile kubuzali!)

Uma ingane yakho inenkinga yokulala, inamaphupho amabi aqhubekayo, ihefuzela, noma iphefumula ngomlomo wayo, ingahle ibe nenkinga yokulala, kusho uMitchell.

Hlala ukhuluma nodokotela wezingane uma unanoma ikuphi ukukhathazeka ngemikhuba yokulala kwengane yakho. Bangancoma umxhumanisi wokulala noma babe nezinye iziphakamiso ongazama ngazo ukuze wonke umndeni ukwazi ukulala kahle ebusuku!