Ukuvuka kusesikolweni kunzima kuninzi intsha. Kwaye kukho uphando olubonisa ukuba awanalo nje ukuchasana-ukungakwazi kwabo ukuvuka kungase kusekelwe kwizinto eziphilayo.
Iintswelo zidinga malunga neeyure ezisibhozo zokulala ukuze zisebenze kakuhle kunye nophuhliso, ngokubhekiselele kwiSizwe soBukulala beSizwe. Nangona kunjalo, uphando luye lwabonisa ukuba intsha eninzi ifumana iiyure ezingaphantsi kwee-7 zokulala ubusuku bonke.
Olunye uphando lubonisa ukuba ininzi yobomi bendlala yobungqingili bangela ukuba bahlale bude, kude kube ngu-11 ntambama, okwenza kube nzima ukuba bavuke kusasa esikolweni.
Nangona ubuthongo bokulala bentombazana, ukufunda ukufunda ukuvuka ekuseni kwaye uphume ebhedeni ngemihla ongazivakalelwa ngayo, ubuchule bokuphila. Fundisa wakho umntwana ukuba akwenze oko ngoku, ngoko ke xa ekhulile, unokukwenza ukuba isebenze ngexesha nakwiintsuku apho engafuni.
1. Susa iWindows ukusuka kwigumbi lokulala
Yenza imigaqo eyanciphisa ukusetyenziswa kwikhompyutha yakho. Isikhathi esininzi sesikrini sinokuphazamisa ubuthongo ngeendlela ezininzi kunezinye.
Ungamvumeli umntwana wakho ukuba athathe ifowuni yakhe okanye i-laptop yakhe kwigumbi lakhe lokulala ebusuku. Ukuba umntwana wakho ufumana umyalezo obhaliweyo kumngane ngo-2 ekuseni, unokuzama ukuphendula. Unako ukulingwa ukuba ahlole ii-akhawunti zakhe zentlalo phakathi kobusuku ukuba unako ukufikelela kuyo.
Ngamanye amaxesha, intsha ifuna ukulala neTV ebusuku.
Kodwa ukugcina i-TV kungaphazamisa nokulala ubusuku obuhle. Ukuba wakho umntwana useTV egalayeni lakhe, misela ixesha elifunekayo lokuba kufuneka livalelwe.
2. Beka ixesha lokulala
Uninzi lwabazali baphumule ngokukhawuleza ngexesha lokulala ngexesha leminyaka eliselula. Nangona ukunikezela inkululeko engaphezulu kuphuhliso olufanelekileyo, ukungahambi kakuhle kwemithetho yokulala ngexesha kunokulala kubantwana abahlala kude kube seyure.
Ukubonelela ngesikhokelo malunga nexesha lokulala ukukhuthaza imikhuba yokulala enempilo.
3. Yenza iMigaqo yokulala yeeveki
Kungaba nzima ukuba intsha ihlale ubusuku bonke kwaye ilale yonke imini ngeveki kunye nangexesha lokuphumla esikolweni. Oku kungonakalisa iishedyuli zabo kwiveki yesikolo. Musa ukuvumela umntwana wakho ukuba alele ubusuku bonke xa ephuma kwiintsuku. Ukuseka ixesha elifanelekileyo lokulala nokunyanzelisa ixesha elifanelekileyo lokuvuka.
4. Ukuphazamisa ukuhlwa kweMva
Ingane yakho ingathanda ukulala xa ibuya ekhaya isuka esikolweni. Kodwa oko kunokuphazamisa ubuthongo bakhe busuku kwaye kuqiniseke umjikelezo wokuhlala ngokukhawuleza kwaye uzive ukhathele emini. Ukuba umntwana wakho usemva evela kwisikolo evelile edinwe, khuthaza umzenzelo kunye nokusebenza kwangaphandle kunye nokulala kwangaphambili.
5. Ukubonelela ngeziphumo xa kuyimfuneko
Ukuba ukukhanyela kwakho kwentsha ukuphuma ebhedeni kukukhokelela kwiingxaki ezininzi-njengokuba sele ihamba emva kwesikolo-unokufuna ukuqala ukufaka imiphumo. Sebenzisa iziphumo ezinengqiqo , njengokuthatha amalungelo . Ukuba umntwana wakho ufumana ingxaki ngenxa yokuba uye emva kwexesha esikolweni, umphumo wendalo wokuba ufikelele ungase ube nesiphumo esaneleyo.
6. Izibonelelo zokunikela
Qhagamshelana namalungelo akho asetsheni ekusebenzeni kwakhe. Ukuba ufuna ukusebenzisa imoto ngoLwesihlanu ubusuku, kuya kufuneka ukwazi ukuba unokwenza uxanduva lokulungiselela isikolo ngexesha.
Ukuba ufuna ukukhwela ukuchitha ixesha kunye nabahlobo, xelela ukuba unako xa ebonisa ukuba unokuphuma ebhedini ngexesha. Yenza inkqubo yokuvuza ukudibanisa ukuziphatha okulungileyo kwiimvuselelo.
7. Fumana iindlela zokwandisa uxanduva lwabantwana bakho
Ukukhupha umntwana wakho ngokuphindaphindiweyo nokuphikisana naye ukuba aphume ebhedini akuyi kuba luncedo kuye kwikamva. Intsha kufuneka ifunde indlela yokuzimela ngokuzimeleyo-ngaphandle kokuba uceba ukukhwelisa ebhedeni xa esemdala. Ingxaki-sombulula kunye nendlela anokuzilungisa ngayo ngokuzimela.
8. Funa UluNcedo lwezakhono
Ukuba amandla akho omntwana ukuba aphume ebhedeni aphazamise ubomi bakhe ungadinga ukufuna uncedo lobuchwepheshe .
Qala ngokuthetha nodokotela wakho osetsheni ukuze aphumelele nayiphi na ingxaki yezokwelapha. Ngamanye amaxesha intsha inokuhlangabezana nokuphazamiseka kokulala okanye ezinye izinto zonyango ezandisa ukhathala.
Emva kokuba usuphelile iingxaki zempilo, kungakunceda ukuthetha ngengcali yezempilo yengqondo. Ngamanye amaxesha iingxaki zempilo yengqondo, njengokudandatheka okanye ukuphazamiseka kwengxaki, kunokuphazamisa ubuthongo.
> Imithombo
> Bartel K, Maanen AV, uCassoff J, et al. Ukulala okufutshane kunye nexesha elide lokulala: impembelelo ekhethekileyo yobungakanani bemini. U kulala kweMithi . 2017; 38: 31-36.
> Carskadon MA. Ukulala kwi-Adolescents: I-Storm Perfect. Iiklinikhi zezilwanyana zaseNyakatho Melika . 2011; 58 (3): 637-647.
> I-National Sleep Foundation: Intsha nokulala.