Intombazane ephakathi idinga phakathi kwamahora angu-8 kuya kwangu-10 okulala ubusuku bonke. Lokhu kubalulekile, ngokwengxenye, kuma-hormone aqakathekile ekukhuleni nasekuvuthweni kocansi okukhululwa ikakhulukazi ngesikhathi sokulala. Ucwaningo oluthile lubonisa ukuthi intsha ngokuvamile ihola amahora angu-7.4 ebusuku kuphela. Lokhu kufushane kakhulu kwe-quota oyifunayo kwentsha enempilo. Ukuntuleka kokulala kuthinta isikole kanye nempilo.
Bheka ukuthi ungenzani ukusiza ingane yakho ukuthi ithole ukulala ngokwanele.
Intsha idinga ukulala okungaphezulu kunezingane noma abadala
Abacwaningi eStanford University bathola ucwaningo ukuthi intsha idinga ukulala okungaphezulu, amahora amabili kuya kwamabili kunabantwana babo abancane abaneminyaka engu-9 no-10 ubudala, abafuna kuphela amahora angu-8 okulala. Phakathi naleso sikhathi, imizimba yabo ibaxelela ukuthi abafuni ukuya embhedeni ekuseni, kuze kube ngu-11: 00, ngenxa yenguquko emidlalweni yabo ye-circadian nokukhululwa kwe-melatonin ebuchosheni. Abazali bavame ukunikeza intsha imibhede yokulala futhi ibuyele ekhaya uma bekhulile.
Okwamanje, izikhathi zokuqala zesikole ngokuvamile zikhona esikoleni esiphakeme kunamazinga aphansi. Lokhu kungasungula isivunguvungu esiphezulu sezinsizwa ezilala ngesikhathi esizayo kepha sidinga ukuvuka ekuqaleni kweviki ngesikhathi esiphila empilweni yabo esiyidinga amahora amaningi okulala. Bangase balale ngezimpelasonto ngenxa yalokho bese behlushwa ubuthongo phakathi nesonto.
Izimpawu Zokulala Ukulala Kwabaningi
I-National Sleep Foundation incoma ukugcina iso ngaphandle kwezimpawu zokulahlwa kokulala:
- Kunzima ukuvuka ekuseni
- Ukuthukuthela ntambama
- Ukulala ngesikhathi sosuku
- Oversleeping ngempelasonto
- Ukuba nobunzima ukukhumbula noma ukugxila
- Ukuvuka kaningi futhi ube nenkinga yokubuyela emuva ukulala
Ukulahlwa yindlala kungabangela imbangela yokudangala okukhulu, ukusebenza okungalungile esikoleni, nokucindezeleka. Intsha nayo inengozi enkulu yokuba nezingozi zemoto ngenxa yokulala ngemva kwesondo.
Indlela Yokusiza Ingane Yakho Intsha Yithole Ubuthongo Olukhulu
Nazi iziphakamiso ezimbalwa zokwenza ingane yakho ilele ubuthongo:
- Igumbi lakho lezingane kufanele libe indawo yokulala ephumula.
- Yakha isikhathi sokulala esilungile nesikhathi sokuvuka, futhi wenze lokhu kuhambisane phakathi nesonto.
- Misa isimiso sokulala, njengokuthatha amanzi okushisa noma umsebenzi othulile kusengaphambili.
- Ungahlanganyeli emisebenzini yokugxila njengomsebenzi wesikole futhi ugweme i-elektronike ngehora ngaphambi kokulala.
- Ukuze usize ingane yakho igweme ukucindezeleka nokukhathazeka okungabenza bahlale bephapheme, bakhuthaze ukuba benze uhlu oluzokwenza noma idayari lapho bangakwazi ukuyiqaphela ngaphambi kokulala noma lapho bephapheme.
- Khuthaza ingane yakho ukuba ilale, uma nje ingahlali isikhathi eside noma iseduze kakhulu nokulala.
- Sika ukusetshenziswa kwe-caffeine.
- Ungadli, uphuze, noma usebenzise umzimba ngaphambi kwamahora ambalwa okulala.
- Ukuzivocavoca nsuku zonke, qiniseka ukuthi okungenani amahora amabili ngaphambi kokulala.
- Bona ukuthi kungenzeka yini ukuthi ingane yakho ibe nesikhathi sokuqala esikoleni esilandelayo kangcono nemikhuba yokulala yentsha yemvelo.
> Imithombo:
> Carskadon MA. Ukulala Kubantwana Abasha: I-Storm Perfect. Imitholampilo yabantwana baseNyakatho Melika . 2011; 58 (3): 637-647. doi: 10.1016 / j.pcl.2011.03.003.
> Izwewski C. Ukuphazamiseka kokulala . Rijeka, Croatia: InTech; 2012.
> Ukulala Nezingane. Isikhungo se-UCLA Sleep Disorders. http://sleepcenter.ucla.edu/sleep-and-teens.
> Intsha nokulala. I-National Sleep Foundation. https://sleepfoundation.org/sleep-topics/teens-and-sleep.