Ungayisungula Kanjani Umkhuba Wokulala Wengane

-Delile

• Ungayisetha kanjani inqubo yokulala encane nohlelo
• Ishadi lokulala lomntwana
• Setha isikhathi
• Yehlisa kancane ijubane
• Fiphaza izibani
• Phuma ekamelweni
• Amaphutha ajwayelekile lapho uqala inqubo yokulala encane
• Iphutha 1: Ukushintsha imikhuba
• Iphutha 2: Ukuziba izinkomba zengane yakho
• Iphutha 3: Ukwenza inqubo yakho ibe yinde kakhulu
• Amathiphu nama-hacks okusungula inqubo yokulala encane engenangqondo
• Izinyathelo ezilandelayo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ingabe ingane yakho inenkinga yokuhlala phansi ebusuku? Ukusungula amasiko ambalwa asebusuku kungasiza.

Eqinisweni, isayensi ithi izindlela zomndeni zakusihlwa zingaba kuhle ezinganeni. Izindlela ezincane ezixhunywe ngesikhathi sokulala ezixhumene nokusebenza kwengqondo, ukunakwa, nezinye izimpawu zenhlalakahle.

Nazi ezinye izindlela ongamisa ngazo izimpi zokulala - bese uqala ukulala ngokwengeziwe.

Ungayisetha kanjani inqubo yokulala encane nohlelo

Umkhuba owuqala ngengane yakho encane kufanele ube:

• ihlukile enganeni yakho nasemndenini wakho
• ngokususelwa emisebenzini ehambelana nohlelo lwakho
• ukwazi ukusiza ukudambisa ingane yakho ukulala

Ingane ethola umfutho wamandla kubhavu, isibonelo, mhlawumbe akufanele ibe nesikhathi sokugeza njengengxenye yesimiso sayo sokulala.

Ishadi lokulala lomntwana

Umfanekiso ka-Alyssa Kiefer

Setha isikhathi

Ukunquma ukuthi uzolalisa nini ingane yakho encane kungazizwa uphelele emndenini wakho nasendleleni ophila ngayo. Ngasikhathi sinye, ukuba nesikhathi sokulala esibekiwe ubusuku ngabunye kungaba kuhle enganeni yakho, ngokusho kwesayensi.

Ucwaningo lwango-2020 lwezingane eziyi-107 oluxhunyaniswe nokulala sekwephuzile nokulala okuncane kakhulu nokukhuluphala. ikhombise ukuhambisana nezikhathi zokulala ezijwayelekile nezikhathi zokudla ezijwayelekile ekuzilawuleni okungcono ngokomzwelo kanye nengozi encane yokukhuluphala.

Isikhathi okhetha ukuthumela ingane yakho embhedeni singase sibe ngaphambi kwesikhathi kunokuba ucabanga. Buka izinkomba zengane yakho ukuze ubone lapho iqala ukulala.

Yehlisa kancane ijubane

Izingane ezincane zivame ukudinga usizo ngokushintshwa. Ukusuka osukwini olumatasa uye esimweni sokulala inguquko enkulu.

Zama ukushintshanisa noma imiphi imisebenzi evuselela ingane yakho ngezinto ezizoyisiza ukuba ikhululeke, ikakhulukazi ehoreni ngaphambi kokulala.

Lokhu kungaba lula njengokucisha ithelevishini, ukumisa umentshisi wewrestling noma ukukitaza, nokuqaqa noma yini nge-caffeine.

Imisebenzi engasiza ukuphumuza ingane yakho encane ifaka phakathi:

• ukugeza okufudumele
• izindaba zokufunda
• ukudlala imidlalo ethule
• ukucula izingoma zokulala

Ngenkathi ufuna ukwehlisa ijubane ngaphambi kokulala, qiniseka nokuthi ingane yakho ithola umsebenzi omningi womzimba ngesikhathi sasemini.

Zama ukudlala ngaphandle, ukuthatha uhambo, ukudansa, ukuhlangana nabangane ngezinsuku zokudlala, nokuzibandakanya kwezinye izinto ezenza ingane yakho ihambe futhi ikhathazeke.

Fiphaza izibani

Kungenzeka wake wezwa ukuthi izibani ezikhanyayo ngaphambi kokulala zingaphazamisa isifiso somzimba sokulala. Iqiniso.

Ucwaningo lwango-2014 luphakamise ukuthi ukuvezwa kwelambu lokufakelwa ebusuku kucindezela amazinga womzimba we-melatonin ngakho-ke, ukulala.

Kunganciphisa nokuqonda komzimba wakho ukuthi ubusuku buhlala isikhathi esingakanani, kudala izinkinga ezinkulu zokulala.

Noma yini ekhipha ukukhanya okuluhlaza okwesibhakabhaka - izikrini zamakhompyutha, amathebulethi, omakhalekhukhwini, omabonakude - ingaba nomphumela omningi kakhulu kunokukhanya okujwayelekile okufakelwayo. Ungase uzame ngisho nokukhanyisa igumbi ngesibani sasebusuku noma isibani se-amber.

Okungenani, fiphaza izibani egumbini lengane yakho ngesikhathi sesikhathi sokulala ukuze uzisize zizizwe zilele.

Phuma ekamelweni

Ingabe ingane yakho ikubizela ekamelweni kaninginingi? Noma okubi kakhulu, ingabe ubukhona bakho buyadingeka ukuze ukulala kwenzeke kwasekuqaleni? Awuwedwa neze. Izingane eziningi ezisenkingeni zinenkinga yokulala zodwa.

Uma uthola ukuthi ingane yakho ngeke nje iyeke ukukufuna, ochwepheshe baseMayo Clinic batusa ukuthi uzame ukukhipha ingane yakho ekusekelweni kwakho ngokulinda isikhathi eside ngaphambi kokuyihlola.

Ezinye izingane zenza kahle zisebenzisa ukukhanya okukhanyayo ebusuku noma into yokududuza njengengubo ekhethekile.

Amaphutha ajwayelekile lapho uqala inqubo yokulala encane

Iphutha 1: Ukushintsha imikhuba

Iphuzu eliphelele lesimiso ukuthi kufanele lihambisane. Uma uzama ukulingwa namaphutha amaningi ngenqubo yakho, ngeke kube nethuba lokuba yinjwayelo ingane yakho engathembela kuyo.

Iphutha 2: Ukuziba izinkomba zengane yakho

Iningi labazali lifuna ukusungula inqubo evumelana nesheduli yabo, kepha ungaphuthelwa ubuthongo uma ingane yakho ikunikeza izindlela zokulala ngaphambi kwezingcingo zakho ezihleliwe njengamanje.

Ukuqala inqubo yakho sekwephuzile kungaholela ekutheni ingane yakho ikhathale kakhulu futhi ingaphenduli ngendlela ejwayelekile.

Iphutha 3: Ukwenza inqubo yakho ibe yinde kakhulu

Nguwe kuphela owazi ukuthi unganikela isikhathi esingakanani enkambisweni yokulala ubusuku ngabunye. Kepha uma inqubo yakho ihlala isikhathi esingaphezu kwehora, uzoba nesikhathi esinzima kakhulu ukunamathela kuso njalo.

Ngemuva kwakho konke, obunye ubusuku uzophuma uyodla isidlo sakusihlwa, noma uhambele umdlalo we-baseball wengane, noma umane ube nezinhlelo nabangane. Uma ufika ekhaya emuva kwesikhathi kunokujwayelekile, kungaba nzima kakhulu ukuthola inqubo ejwayelekile.

Amathiphu nama-hacks okusungula inqubo yokulala encane engenangqondo

• Yamukela iphunga elizolisayo. I-squirt yesifutho se-lavender egumbini lengane yakho ingaba nezinto zokutholisa ukuthula.
• Khetha indaba ephelele. Bheka "Unogwaja Ofuna Ukulala" ngaphambi kokubeka ingane yakho embhedeni. Le ncwadi ingaba wusizo kubantwana abanesikhathi esinzima sokuzinza.
• Isikhathi sokufundisa. Enye yezinto izingane ezincane ezilwa nazo ukuqonda lapho isikhathi sokulala nesikhathi sokuvuka. Izibani zasebusuku njengeLittleHippo Mella zingabasiza ukuthi baqonde kangcono lapho bedinga ukuhlala embhedeni ngokunikeza umbono.
• Yenza inqubo yabo yasemini. Hlela izikhathi ze-nap ngokungaguquguquki njengoba wenza isikhathi sokulala. Ukungaguquguquki kuyisihluthulelo.

Izinyathelo ezilandelayo

Lezi zeluleko kungenzeka zingasebenzi ngokushesha, kepha gcina ukuzibophezela kwakho kuqinile. Umsebenzi omncane uhamba ibanga elide.

Uma izinkinga zakho zokulala zomntwana wakho zibonakala zinkulu kakhulu ukuthi zingaxazululwa, uzofuna ukukhuluma nodokotela wezingane wengane yakho. Kukhona nabeluleki bezokulala abangasebenza ngokubambisana ukusiza. Cela iseluleko kudokotela wezingane zakho.