Kungani Izingane Zilwa Ukulala?

-Delile

• Yini ebangela izingane zilwe nokulala?
• Kuphelelwe yisikhathi
• Angikhathele ngokwanele
• Ukweqisa ngokweqile
• Ukukhathazeka ngokwehlukana
• Isigqi se-Circadian
• Indlala
• Ukugula
• Yini ongayenza lapho ingane yakho ilwa nokulala?
• Izinyathelo ezilandelayo

Sibe lapho sonke: Usana lwakho beluvuke amahora amaningi, lucikica amehlo alo, luphikisana, luzamula, kodwa ngeke nje luye kulala.

Ngesinye isikhathi noma okunye zonke izingane zingase zilwe nokulala, zingakwazi ukuzinza futhi zivale amehlo, noma wazi ukuthi ukulala yilokho abakudingayo. Kodwa kungani?

Funda kabanzi ngezizathu zokuthi izingane zilwe nokulala nokuthi zingazisiza kanjani zithole ukuphumula ezikudingayo.

Yini ebangela izingane zilwe nokulala?

Ukwazi ukuthi kungani ingane yakho ilwela ukulala kuzokusiza ukubhekana nale nkinga futhi uqiniseke ukuthi bathola amaZzz adingeka kakhulu. Ngakho-ke yiziphi izimbangela ezingaba khona zokulwa nokulala?

Kuphelelwe yisikhathi

Ngenkathi ukukhathala kwakho kungenzeka ukuthi kusho ukuthi ulala kalula lapho uyeka ukuhamba (maphakathi nokubukwa kwe-Netflix, noma ubani?) Akusebenzi ngaso sonke isikhathi ngaleyo ndlela kumntanakho.

Izingane zivame ukuba nefasitela lapho zithathelwa ukulala khona. Uma uphuthelwa yiwindi bangaba ngokweqile, okuholele ekucasukeni, ekuxabaneni, nasenkingeni yokuzinza.

Angikhathele ngokwanele

Ngakolunye uhlangothi, ingane yakho kungenzeka ukuthi ayikakulungeli ukulala ngoba ayikhathele ngokwanele. Lokhu kungaba umcimbi ongayedwa, obangelwa okuthile okufana nokuphumula kwanamuhla okusebenza isikhathi eside kunokujwayelekile, noma kungaba uphawu lokuthi bayakhula futhi bayakhula, nezidingo zabo zokulala ziyashintsha.

Ukweqisa ngokweqile

Cishe uke wezwa izikhathi eziyizigidi ukugwema izikrini ihora ngaphambi kokulala ukuze uzume ubuthongo ngokushesha futhi uthole ukulala okungcono kwekhwalithi. Kuyafana nakomncane wakho, kepha kudlula izikrini. Amathoyizi anomsindo, umculo ophakeme, noma umdlalo othokozisayo ungabashiya bekhungathekile futhi bengakwazi ukwehlisa umoya balale.

Ukukhathazeka ngokwehlukana

Ngabe umntanakho ubenjengesithunzi, uhlala efuna ukubanjwa futhi angabi ngaphezu kwezinyathelo ezimbalwa usuku lonke? Kungenzeka ukuthi bezwe ukukhathazeka okwehlukanisa okuthile, okungabonakala nangesikhathi sokulala.

Imvamisa ibonwa noma kuphi kusuka ezinyangeni eziyi-8 kuya kwezingu-18, ingane yakho ingalwa nobuthongo ngoba ayifuni ukuthi uhambe.

Isigqi se-Circadian

Izinsana ziqala ukuthuthukisa isigqi sazo se-circadian, umjikelezo wamahora angama-24 olawula imizimba yethu, cishe emasontweni ayisithupha ubudala. Lezi zigqi ze-circadian zikhula ngokwanele ukusungula uhlelo lokulala lwangempela ezinyangeni ezi-3 kuya kwezi-6 ubudala. Futhi-ke, zonke izingane zihlukile, ngakho-ke ezinye zingasungula uhlelo lokulala lwangempela kuze kube ngemuva kwalokho.

Indlala

Umncane wakho ukhula kanzima eminyakeni embalwa yokuqala - izingane eziningi ziphindaphinda kathathu isisindo sazo sokuzalwa ngosuku lwazo lokuzalwa lokuqala. Konke lokho kukhula kudinga ukondleka okuningi.

Qiniseka ukuthi ingane yakho ithola inani elifanele lokuphakelwa ngosuku, kuya ngeminyaka yayo, ukuthi ithatha malini kokuphakelayo ngakunye, nokuthi ngabe inceliswe ibele noma ibhodlela.

Ukugula

Ngezinye izikhathi ukungakhululeki okuvela ekuguleni kungathinta ukulala kwengane yakho. Bheka ezinye izimpawu zezifo ezinjengokungenwa izindlebe noma imikhuhlane.

Yini ongayenza lapho ingane yakho ilwa nokulala?

Izinyathelo ozithathayo zincike, ngokwengxenye, ngezizathu zokuthi ingane yakho ilwe nokulala, kepha amathiphu alandelayo ayasiza ekwakheni indawo enhle yokulala, noma ngabe ubhekene naziphi izinselele.

• Funda izinkomba zokulala kwengane yakho. Bhekisisa izimpawu zokuthi ingane yakho ikhathele futhi uzibeke embhedeni kungakapheli imizuzu yezimpawu ezinjengokuxubha iso, ukuzamula, ukugwema ukuthintana kwamehlo, ukuphikisana, noma ukulahlekelwa intshisekelo yokudlala. Gcina wazi ukuthi ezinye izikhathi zokuvuka zingaba mfushane njengemizuzu engama-30 kuye kwengama-45 ezinganeni ezisencane.
• Sungula futhi ugcine umkhuba opholile ngesikhathi sokulala. Ukugeza, ukufunda izincwadi, ukugona esihlalweni osithandayo - lezi zonke izindlela zokusiza ukukhulula ingane ukuba ilale. Ungaguquguquki futhi wenze izinto ezifanayo ngokulandelana ngesikhathi esifanayo ubusuku ngabunye.
• Sungula isimilo sasebusuku ngokudlala nokuxhumana nengane yakho emini, ukuyibeka elangeni eliningi ekuseni nantambama, kepha ingasebenzi kakhulu futhi ihlale phansi ngaphambi kokulala.
• Susa ukudlala komzimba okunomsindo, imisindo ephezulu, nezikrini okungenani ihora ngaphambi kokulala.
• Dala isihlwathi nokulala kususelwa enganeni yakho nasendleleni ophila ngayo. Cabanga ngezidingo zabo zokulala jikelele futhi uqinisekise ukuthi banikezwa ithuba lokulala ngokwanele imini nobusuku.
• Qinisekisa ukuthi ingane yakho ithola izifunzo ezanele kungakapheli amahora angama-24. Izinsana zizondla ngokufunwa njalo ngamahora amabili kuya kwangu-3. Njengoba ingane yakho ikhula, isikhathi phakathi kokuphakelwa sizokhula.
• Qiniseka ukuthi isikhala sengane sikulungele ukulala. Sebenzisa amakhethini okucima ugesi, umsindo omhlophe, noma ezinye izinto ukukhuthaza indawo ephumuzayo.
• Zama ukuphendula izinselele zokulala kwengane yakho ngokubekezela nokuzola. Bayondla ngemizwa yakho, ngakho-ke ukuhlala ukhululekile kungabasiza ukuthi nabo behlise umoya.

Ukuthi ingane yakho idinga ukulala okungakanani kuzoxhomeka ezintweni eziningi, kufaka phakathi ubudala bayo, ubuntu bayo, ukukhula kwayo, nokuningi. Kepha kuneziqondiso ezithile ezingakusiza ukuklama uhlelo lokulala olunempilo lwengane yakho.

Izinyathelo ezilandelayo

Vele, uma usuqede konke ongakhetha kukho (i-pun ehlosiwe!), Futhi kubonakala ngathi ayisebenzi, khuluma nodokotela wakho.

Ukubuka ingane yakho ilwa nokulala kungakhungathekisa kakhulu. Kepha isikhathi esiningi, baphendula kokungenelela okungenhla. Isikhathi osichitha usiza ingane yakho ilele ukutshalwa kwemali ekukhuleni kwayo, ekukhuleni nasenjabulweni.