Ukunqongophala kokulala kukuxhalabisa abantu abadala kunye nabantwana. Ngokwezifundo zango-2016 ngamaziko okuLawula nokuLawula izifo, ngaphezu kweyesithathu yabantu abadala baseMelika abafumana ukulala ngokwaneleyo. Ukulala ngokwaneleyo kunokuba nemiphumo emibi yempilo, kubandakanywa ingozi eyongezelelekileyo yokuphucula izifo ezingapheliyo ezifana nokukhuluphala, isifo sikashukela, isifo soxinzelelo, isifo senhliziyo, isifo soxinzelelo kunye nokuxinezeleka.
Kwakhona kuyingozi. Ngokwe-National Sleep Foundation, kucatshulwa ukulala ngokwaneleyo kubangelwa iingozi ezili-100,000 zezithuthi, ukulimala okungama-76 000 kunye nokufa kwabangu-1,500 ngonyaka.
I-American Academy ye-Sleep Medicine (i-AASM) icebisa ukuba abantu abadala abaneminyaka engama-18 ukuya ku-60 balele ubuncinane kwiiyure ezi-7 ngobusuku kwimpilo efanelekileyo, kwaye iNational Sleep Foundation ithi abantu abadala baneminyaka engama-64 bafanele balele kwiiyure ezisixhenxe ukuya kwezi-9 ebusuku.
Kubantwana, ukufumana ukulala ngokwaneleyo kunokuba yingxaki ngakumbi. Imizimba kunye nezingqondo zabo zisakhula kwaye ukukhula nokulala kubaluleke kakhulu ekuphuculeni impilo. Ucwaningo luye lwabonisa ukuba ukulala ngokwaneleyo kukuphucula ingqalelo yabantwana; ukuziphatha ; impilo, yengqondo kunye nempilo; kunye nokukwazi kwabo ukufunda nokukhumbula. Xa abantwana bengakwazi ukulala ngokwaneleyo, imizimba yabo ayinakukwazi ukulwa nezifo kunye (ingxaki enkulu ebantwaneni abaneminyaka esikolweni, abahlala bebonakaliswe kwizifo ezichaphazelayo ezifana nokubanda eklasini).
Ukungabikho kokulala ebantwini kuye kwaxhunyaniswa nokukhuluphala kwaye ukuguquka kwemizwelo kwaye kunokuphazamisana nokukwazi komntwana ukugxila kunye nokunyamekela.
Yingakho kubaluleke kakhulu ukuba abazali bathathe amanyathelo okuqinisekisa ukuba abantwana bafumana ukulala ngokwaneleyo. Ukuba umntwana wakho uhlala elala elala okanye enenkathazo yokulala , qiniseka ukuba usethe ixesha elihle lokulala, uthethe ugqirha ukuba loo milinganiselo ayifaki i-zzz ngokwaneleyo.
Ngaba Baninzi Abalala Abantwana Abayidingayo?
Ngo-2016, i-AASM iphakamise le ngcebiso elandelayo yokulala yabantwana kwimpilo efanelekileyo:
- Iintsana ezi-4 ukuya kwiinyanga ezili-12 ubudala: iiyure eziyi-12 ukuya kwezi-16 (kubandakanywa ne-naps)
- Abantwana abaneminyaka eli-1 ukuya kweyesi-2: ii-11 ukuya kwii-14 iiyure (kubandakanywa naps)
- Abantwana abaneminyaka emi-3 ukuya kwezi-5: ii-10 ukuya kwi-13 iiyure (kubandakanywa ne-naps)
- Abantwana abaneminyaka engama-6 ukuya kwe-12: iiyure eziyi-9 ukuya kwi-12
- Abantwana abaneminyaka eyi-13 kuya kwe-18: iiyure eziyi-8 ukuya kwi-10
Ukuba abantwana bakho abafumani ngokwaneleyo, musa ukoyika. Unokuthatha amanyathelo okuqinisekisa ukuba bafumane ubuthongo abayidingayo.
Beka Ixesha elihle lokulala kwixesha lokulala
Ukuba nexesha lokulala lokuhlala njengento yokuhlamba, ibali kunye nezibane ezinciphayo okanye umculo ococekileyo unokukhulula abantwana kwaye ubancede balele. Kwakhona, jonga imiqondiso yokuba umntwana wakho akafumani ukulala ngokwaneleyo njengengxaki yokuhlala ephaphekile esikolweni, ukukhathazeka kunye neengxaki zokuvuka ekuseni.
Gcina i-Screen rooms-Free
Ixesha lesikrini yinto ekhulayo kubantwana abafumana ukulala ngokwaneleyo. Ukuthumela imiyalezo, i-Instagramming kunye ne-TV kwenza kube nzima ukuba abantwana balele baze balale kakuhle . Musa ukuvumela abantwana ukuba bazise ithelevishini, ifowuni, ithebhulethi okanye ikhomputha kwigumbi lokulala. Oku kuyintloko enkulu yezokhuseleko zefowuni kubazali kuba banokubeka iliso kwindlela esetyenziswa ngayo ifowuni kwaye ihambe phambi kokuba iingxaki ezinjenge-cyberbullying okanye ukusetshenziswa kakubi ziba yingxaki yobomi bomntwana.
Hlalani kwi-Top of Workwork
Nceda abantwana bafunde indlela yokulawula umsebenzi wabo wesikolo. Abantwana namhlanje banokufumana umsebenzi wesikolo ophezulu ngaphezu kwezizukulwana ezidlulileyo, nakumazinga amancinci. Ncedisa umntwana wakho ukuba afunde indlela yokuphatha kakuhle izabelo (njengokungalindelanga ukuya kutsho umzuzu wokugqibela ukwenza iphrojekthi engathatha iintsuku eziliqela ukugqiba nokwenza umsebenzi wesikolo emva kokubuya ekhaya ngaphambi kokulala ngaphambi kokulala) ukuze engagxininiswe kakhulu ngomsebenzi wesikolo kwaye unokulala ngexesha.
Ukuba umntwana wakho ulwa nokulala, jonga izizathu zokuba kutheni angafuni ukulala, ezifana nokufuna ukuhlala kunye nabantwana bakhulileyo, bexakeke okanye bexhalabele into ethile.