Izinto Ezijongene Nabantwana 'Ukulala

Abantwana abaneminyaka esikolweni abanokudinga ubuthongo obukhulu njengoko benzayo xa bebancinci, kodwa imizimba yabo isadinga ukuphumla okukhulu. Abantwana abaneminyaka engama-6 ukuya kwe-13 badinga iiyure eziyi-9 ukuya kwe-11 zokulala kunye nabantwana abasenkulisa kunye nabantwana be-kindergarten abantwana abaneminyaka emi-3 kuya kwe-5 badinga ixesha elide ukuya kwiiyure ezili-10 ukuya kwe-13 zokuvalela (ngokuchanekileyo ukuba kuxhomekeke kangakanani kwiimfuno zokulala komntwana ngamnye).

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Ingaba Umntwana Wakho Ufumana Ubuthongo obaneleyo?

Kodwa abantwana abaneminyaka esikolweni banezinto ezininzi ezikhuphisanayo zabo kwaye zibangela ukuba balwe nokulala baze baphazamise ukulala ngokwaneleyo . Ngexesha elifanayo, kubaluleke kakhulu kunanini na ukuba bafumane ukuphumla ngokwaneleyo ukususela ebuthakatheni obuthathaka kungakhokelela kwingqalelo kunye neengxaki zokuziphatha, ukungenzi kakuhle esikolweni, ukwanda komngcipheko wokuzuza ubunzima, kwanokunciphisa impilo ye-immune system (leyo ingaba Ingxaki enkulu ebantwini abaneminyaka esikolweni kuba sele bechitha ixesha elininzi ekudibaniswaneni olufutshane kunye neemfuno zokulwa namaqanda kunye nezinye izifo ezigqityiweyo esikolweni). Nazi izizathu eziqhelekileyo ezibangela ukuba umntwana wakho angabi nokulala ubusuku obuhle:

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Izixhobo zombane

I-TV, iifowuni, imidlalo yevidiyo - akukho ukunqongophala kwezikrini ezifowunayo kwengqwalasela yomntwana wakho, kwaye amanani abonisa ukuba nabantwana abancinci banxulumene namacebo. Akunjalo nje kuphela le ngongoma yokulutha umlutha kunye nokwandisa iingxaki abantu abangayihoywa ngazo ukuba bajonge kwizikrini zabo (into ebizwa ngokuthi "phubbing" ), kodwa izifundo zibonise ukuba zingaphazamisa ukulala nokulala. (Oku kungabangela ingxaki kubantwana kuba befuna ukulala ngokwaneleyo ukuba baqaphele kwaye bajolise esikolweni.)

Ungavumeli abantwana babukele i-TV okanye badlale imidlalo yevidiyo okungenani iyure ngaphambi kokulala, kwaye wenze into ethule kwaye uyathuthuzele esikhundleni, njengokuthanda ukuhlamba okanye ukufunda incwadi kunye nawe. Futhi gcina i-TV, iikhomputha kunye nezinye izikrini eziphuma kwigumbi lomntwana wakho. Nokuba izikrini ezincinci, ezifana nee-smartphones, ziye zaboniswa ukuba zenze iingxaki zokulala ezinganeni xa zivunyelwe kwiindawo zokulala zezingane. Ukufunda ngoJanuwari 2015 abantwana abangaphezu kwe-2,000 abantwana kwi-4 ukuya kwe-7 kwibakala eshicilelwe kwi- Pediatrics bafumene ukuba abantwana abalala kufuphi ne-smartphone okanye esinye isixhobo esincinci sekhredithi bafumana ukulala okungaphantsi kwezingane ezingavunyelwe ukuba zinezi ntlobo zamagumbi abo okulala.

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Utshintsho olusenyameni lokulala

Kunzima kunoma ubani-umntwana okanye umntu okhulile-ukuba ahambe ngokukhawuleza ukuba alele ekuphumeni ngaphandle kwexesha kunye nexesha lokulala ngexesha lokuguquka ukusuka kwelinye ukuya kwelinye. Abantwana abakhulileyo esikolweni - ingakumbi abaselula - badinga ixesha elide lokuya kwelinye into ukuya kwelinye, nokuba luvela kwenye indawo ukuya kwelinye okanye baya kulala. Ukuba awuvumeli umntwana wakho ukuba abe nexesha lokucima phambi kokuba elele ekulala, ithuba lokuba akayi kulala ngokukhawuleza.

Nika umntwana wakho ixesha lokuba ahlale ephapheme ukuba alele ngenxa yokuqiniseka ukuba uxolo kunye nokuthula ngexesha lokuhlamba, ngexesha lamazinyo, kwaye ngelixa ufunda incwadi. Yenza umntwana wakho amke iimathoyizi zakhe kunye neencwadi-ezinokuba ngumsebenzi ophumayo-kwaye uzame ukulula okanye ezinye i-yoga. Dlala umculo othulileyo uze ufeze izibane ukufumana umntwana wakho kwindawo yokuphumla nokulala ngexesha.

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Iziganeko ezingabandakanyiyo kwiBhedlele

Enye ingxaki inokuphazamisa ubuthongo bentwana ilindele ukuba umntwana alale ngethuba elithile ngobusuku obubodwa kwaye emva kwexesha elihluke kakhulu ngobunye ubusuku. Ngokomzekelo, abanye abazali banokuvumela umntwana oneminyaka esikolweni ukuba ahlale ngokukhawuleza aze abukele i-movie okanye i-imeyile okanye abhaliweyo beeveki ngeeveki aze alindele ukuba uya kulala embhedeni ubusuku ngaphandle kwengxaki. Ngelishwa, ixesha lokulala elingavumelaniyo liza kubangela ukuba abantwana banelisekile ngosuku olulandelayo kwaye bangakwazi ukulala ngexesha lokulala. Kwaye ingcamango yokuvumela abantwana ukuba balele ebuthongweni ngeveki ayisebenzi ngoba abanye abantwana bavuka ekuseni kakhulu (njengokuba abazali abaninzi abanama-bleed baza kuqinisekisa), okanye balala ngokukhawuleza kwaye emva koko banako ukulala ngexesha lokulala kwasekuqaleni kweveki yesikolo. Ngamafutshane, ukuba nobusuku obumnyama abukwenzelanga "ityala lokulala" elakhayo phezu kwexesha.

Umntwana wakho unokubhikisha ukuba akunakulungeleka kuba abahlobo bakhe bahlala behlala, kodwa qinisa: Musa ukulahleka kude nexesha lokulala rhoqo kwaye uqinisekise ukuba umntwana wakho uhamba ukusuka kwiiyure eziyi-9 ukuya kwe-11 zokulala uneminyaka engama-6 ukuya ku-13), yindlela ebalulekileyo yokuphepha iingxaki zokulala zabantwana kwaye uqinisekise ukuba umntwana wakho ufumana konke okufunayo.

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Ukungabi nexesha elihle lokulala kwixesha lokulala

Ukuba umntwana wakho unenkathazo yokulala ebusuku, kusenokuba yithuba lokubheka ubusuku bakhe busuku. Ukuba nexesha elihle lokulala ngexesha kubalulekile kubantwana; ukuhlamba okufudumeleyo, izibane ezipholileyo kunye nomculo, kunye nencwadi enhle inokuba yinxalenye yesithethe sobusuku esichazela abantwana ukuba lixesha lokuphefumula nokuphumla kwaye uzothumela abantwana ukuba baye kwi dreamland ngexesha. Kananjalo xa wenza oku ngakumbi, umntwana wakho unokukwazi ukuzisebenzisa ngokuqhelekileyo aze alale ngokulula. Ibhonasi: ezininzi iinkqubo zokulala zokulala, njengokuba ufunda incwadi okanye ukwenza ukuphumla udibene kunye, unamathuba amnandi okunxibelelana nabantwana kunye nokuqinisa ubudlelwane bakho .

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Caffeine

Enye into enokuphazamisa ubuthongo bentwana ingafihla ekudleni kwayo: i-caffeine. Ukuba i-dessert yomntwana okanye i-snack yosuku lwexesha elidlulileyo iquka i-tshokoleta-ithi, i-cookie ye-chip chocolate, ubisi we-tsokolate, okanye nayiphina into enokukhathala, umntwana wakho unokuba neengxaki zokulala kuba i-tsholeta iqukethe i-caffeine. Eminye imithombo efihliweyo ye-caffeine ukuba abantwana bangabandakanya ama teas e-bottled (i-teas, kunye ne-caffeine, ingathathi ixabiso elincinci leeshukela), iziphuzo zamandla, iziphuzo zezemidlalo, izitya zamandla kunye nezinye i-non-cola sodas.

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Ukuba ngumntu ogqwesileyo

Ukuba umntwana wakho usebenza ngamandla kwaye unamandla ngaphezu kokulala ebusuku, oko akuthethi ukuba kufuneka alale emva koko; Enyanisweni, kusenokuba ngumqondiso wokuthi uphelele kwaye ufuna ukulala okungakumbi. Mhlawumbi wawubona olu hlobo lokuziphatha xa umntwana wakho engumncinane enesidingo esinzulu sokunqanda. Kodwa ngenxa yokuba umntwana wakho oneminyaka engama-50 ubudala engazange aphule emini, akuthethi ukuba uhlala ekwazi ukuzilawula kwaye athi, "Gee, ndidiniwe, ndifuna ukuba ndilale ngoku ngoku." Ukuba ubona umntwana wakho eziphatha ngendlela engahambisani nayo, ejikelezayo, kwaye ebenzela ngamandla kwaye enamandla ngaphezu kokuqhelekileyo, aphule ezo zihlandlo ezifanelekileyo zokulala kwaye amlungele ukulala.

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Ukukhutshwa Ngaphambi Kokulala

Ukulwa kwemilenze kungonwabile, kodwa ukufumana abantwana banelisekile ngaphambi kokulala ixesha kufuneka bahlale benamandla kunokuba bakhululeke. Qinisekisa ukuba abantwana banemisebenzi emininzi emini emini baze banamathele kwimisebenzi yokuzola kunye nezolile ngaphambi kokuba abantwana baqale ixesha lokulala.

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Igumbi lokulala elingasetyenziselwa ukulala ebusuku

Ukuba igumbi lakho lomntwana lifudumala okanye lidibene okanye alikho mnyama ngokwaneleyo (ngaphandle kobusuku bokukhanya xa efuna enye, eqinisweni), akanako ukuphumla ngokwaneleyo ukuze aphule ebuthongweni. Fumana nayiphi na ifowuni yefowuni, njengamacwecwe okanye iifowuni okanye nayiphi na izikrini, ngaphandle kwe-ASAP yakhe yokulala. Cinga ukudlala umculo omncinci, vula izibane (kwaye ufumane umthunzi okhuselekileyo xa ufuna khona), kwaye wenze ikamelo lakhe libe yi-oasis enokuthula ecela ukuphumla nokuphumula.

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Ubungozi bobusuku, iindlobongela, i-Legless Leg Syndrome, okanye ezinye izifo zokulala

Umntwana wakho unokufumana iingxaki zobuthongo ezifana ne-apnea, imithi yokuphunga emlenzeni, iindlobongela, ukuphazamiseka ebusuku, okanye ukulala . Ncokola nodokotela wezilwanyana ukuba unokrokrela ukuba umntwana wakho unokufumana ingxaki yobuthongo obunobangela wenyama, okanye oko akusiyo, nangemva kokuba uzama zonke izicwangciso ezingentla.