Amasu Okulala Okungcono Nezingane
Njengabazali, siyazi ukuthi ukulala kahle ebusuku kubalulekile ezinganeni nakubantu abadala. Nokho, kungaba inselele ukwenza izingane zilale, futhi kube nzima nakakhulu ukuqinisekisa ukuthi zithola ukuphumula okuhle ebusuku. Kodwa ungakhathazeki, ngamasu namasu alula, ungasiza ingane yakho ukuthi ilale kangcono futhi udale imikhuba yokulala enempilo ezohlala impilo yonke.
- Yakha Umjikelezo Wokulala Ovumelanayo
Izingane zikhula kahle uma kunemikhuba nokungaguquguquki, futhi ukusungula isimiso sokulala esivamile nakho. Zama ukusetha isikhathi esivamile sokulala nesokuvuka ingane yakho enganamathela kuso, ngisho nangezimpelaviki. Umjikelezo ongashintshi ungasiza ekulawuleni isigqi sokujikeleza kwengane yakho, kwenze kube lula ukuthi ilale futhi ivuke iqabulekile.
- Dala Indawo Yokulala Ezolile
Ukudala indawo yokulala ezolile nenokuthula kungasiza ingane yakho ikhululeke kakhudlwana futhi ilale ngokushesha. Qiniseka ukuthi igumbi labo lokulala lithulile, lipholile, futhi limnyama. Cabangela ukutshala imali kumakhethini amnyama noma umshini womsindo omhlophe ukuze usize ukuvimba noma yimuphi umsindo wangaphandle. Futhi, qiniseka ukuthi umbhede wabo ukhululekile futhi uyasekela, nokuthi banezingubo zokulala ezifanele.
- Nciphisa Isikhathi Sesikrini Ngaphambi Kokulala
Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa izinto zikagesi ezifana nama-TV, amathebulethi, nama-smartphone kungaphazamisa amaphethini okulala wengane yakho. Zama ukukhawulela isikhathi sesikrini sengane yakho ngaphambi kokulala futhi usungule indawo engenabuchwepheshe ekamelweni. Khuthaza ingane yakho ukuthi ihlise umoya ngokwenza imisebenzi ethule njengokufunda incwadi, ukudweba, noma ukulalela umculo opholile esikhundleni salokho.
- Khuthaza Ukuvivinya umzimba Njalo
Ukuzivocavoca njalo kungasiza ekukhuthazeni ukulala okungcono kwezingane. Khuthaza ingane yakho ukuthi isebenze phakathi nosuku ngemisebenzi yangaphandle, ezemidlalo, noma amakilasi okudansa. Kodwa-ke, kubalulekile ukugwema imisebenzi evuselelayo eduze nesikhathi sokulala, njengoba ingaphazamisa ukulala.
- Idla Ukudla Okunempilo
Okudliwayo neziphuzo ingane yakho nakho kungaba nomthelela kwikhwalithi yayo yokulala. Zama ukunciphisa i-caffeine, ushukela, nokudla okunzima ngaphambi kokulala. Kunalokho, nikeza ukudla okulula, okunempilo, njengesithelo noma ingilazi yobisi, ukusiza ukukhuthaza ubuthongo.
- Sebenzisa i-Positive Reinforcement
Ukuqinisa okuhle kungaba isu elisebenzayo lokukhuthaza imikhuba yokulala enempilo ezinganeni. Ncoma ingane yakho lapho inamathela esimisweni sayo sokulala, ilala ngokushesha, noma ilele ubusuku bonke. Nikeza izikhuthazo ezifana nezitikha noma imiklomelo emincane ukuze ubakhuthaze ukuthi baqhubeke nemikhuba emihle yokulala.
- Funa Usizo Lochwepheshe
Uma ingane yakho ihlale inenkinga yokulala noma ukulala, noma uma usola ukuthi inenkinga yokulala njenge-apnea noma i-restless leg syndrome, kubalulekile ukufuna usizo lochwepheshe. Udokotela wezingane noma uchwepheshe wokulala angasiza ekuxilongeni nokwelapha izinkinga zokulala ezinganeni, aqinisekise ukuthi zithola ukuphumula ezikudingayo ukuze ziphumelele.
Sengiphetha, ukulala kangcono nezingane kungaba inselele, kodwa kubalulekile empilweni nasenhlalakahleni yazo. Ngokusungula isimiso sokulala esingaguquki, ukudala indawo yokulala ezolile, ukunciphisa isikhathi sesikrini, ukukhuthaza ukuvivinya umzimba nemikhuba yokudla enempilo, ukusebenzisa ukuqinisa okwakhayo, nokufuna usizo lochwepheshe uma kudingeka, ungasiza ingane yakho ithole ukulala ekudingayo ukuze ibe nempilo ejabulisayo, enempilo. ebuntwaneni.
