Ayikho impendulo "yokulingana-konke" yokuthuthukisa ikhwalithi nenani lokulala. Nansi imibono emithathu elula, esebenziseka kalula yesimiso sakho sokulala engase isize ukuthuthukisa ikhwalithi yokulala yakho nengane yakho, futhi engahlanganisa kalula nendlela yakho yokuphila yomndeni.
Ukulala kuyisihloko esidumile—ikakhulukazi phakathi kwabazali. "Ingabe ulele ubusuku bonke?" nokuthi “ngangilala nomntwana ubusuku bonke,” zingabaqalisi bezingxoxo ezithandwayo phakathi kwabazali, ikakhulukazi abazali abasha. Ukuphendula, akukho ukushoda kwezeluleko ezivela kumabhulogi, imithombo yezokuxhumana, nezincwadi ngesihloko sokulala.
Izindlela zokulala nezindlela zokulala zingokomuntu siqu futhi zithonywa kakhulu isizinda somuntu, amasiko, izinkolelo zomndeni nezinto adlule kuzo. Ayikho impendulo "yokulingana-konke" yokuthuthukisa ikhwalithi nenani lokulala. Kunokuba bashintshe ngemfashini ngayinye entsha, noma iseluleko sakamuva, umuntu ngamunye nomndeni kufanele bathole izixazululo ezihambisana nezindlela zabo zokuphila.
Nansi imibono emithathu elula, esebenziseka kalula yesimiso sakho sokulala engase isize ukuthuthukisa ikhwalithi yokulala yakho nengane yakho, futhi engahlanganisa kalula nendlela yakho yokuphila yomndeni:
- Gcina Umjikelezo Wesikhathi Sokulala
- Gwema Isikhathi Sesikrini Ngaphambi Kokulala
- Dala Indawo Yegumbi Lokulala Ukuze Ulale Kahle
GCINA UMUZI WESIKHATHI SOKULALA
Izinqubo zibalulekile ekukhuthazeni impilo enhle yokulala; akudingekile ukuba ziqine, kodwa kufanele zilandele iphethini ebikezelwayo. Izinsuku zokusebenza zingase zilandele iphethini ehlukile kunezimpelasonto, futhi yebo imicimbi ehleliwe nezikhathi zakusihlwa nazo zenzeka. Lapho uhlangana nobusuku obudlule kunokuvamile nengane yakho, gwema isifiso sokudlula isimiso ngokuphelele. Ingane ekhathele ngokweqile (kanye nomuntu omdala) idinga amasu noma ukusekelwa okwengeziwe ukuze izole. Gcina izingcezu ezifanayo ezibalulekile zeshejuli yakho evamile zisendaweni, kodwa sebenzisa isikhathi esincane kolunye. Funda incwadi emfushane, geza ngamanzi agobhozayo, noma wabelane ngendaba enzima kakhulu ngaphambi kokulala.
Umkhuba olula ongawulandela ukugcina isikhathi esifanayo sokulala nesikhathi sokuvuka usuku ngalunye. Nakuba lokhu kungenzeki ngaso sonke isikhathi ekuphileni kwethu okumatasa, zama ukumelana nesifiso sokulala ngezimpelasonto, okuveza iphethini yokulala nokuvuka. Njengoba uthola izikhathi zokulala ezisebenzela ikhaya lakho, landela iphethini ethembekile nebikekayo njalo ebusuku. Ngale ndlela umzimba womuntu uqala ukubona izinkomba bese ulungiselela ukulala.
Bandakanya izingane ezindala ekuhleleni okwenzeka ngaphambi kokulala. Ezinye izingane zizipholele ngokugeza kusihlwa, indaba, noma isikhathi esincane esizinikezele somzali wengane. Abanye bangase bajabulele izithombe eziqondisiwe nezimbalwa izimo ze-yoga eziphumuzayo . Ndawonye, wena nengane yakho ningajabulela okumbalwa izikhathi zokuzindla noma ukwelula ngaphambi kokulala. Njengoba ingane yakho ijwayelana nesimiso, ingaqala ngobumnene ukuziqondisa ekuphumuleni futhi ibone nezayo izinkomba zokulala. Njengoba ingane yakho ikhula, izonamathela kwamanye ala masu futhi ithathe isinyathelo sokuzakhela esakhe isimiso sokulala.
Inqubo yakho yakusihlwa nayo ibalulekile. Wenzani ngemva kokulalisa ingane yakho? Yini oyitholayo ekuphumuleni? Zama ukuhlanganisa ukuzizwisa kwakho okupholile okuthandayo esimisweni sakho sokulala.
GWEMA ISIKHATHI SOKUBONA NGAPHAMBI KOKULALA
Ngokusho kwe Incwadi Yezempilo yaseHarvard kusukela ku-Harvard Health Publishing, ukukhanya okuluhlaza okwesibhakabhaka okwenziwe okuluhlaza okuvela emishinini kagesi kubambezela ukukhiqizwa kwe-melatonin ebangela ukulala futhi kuthinte isigqi semvelo sokujikeleza komzimba. Lokhu kuba nomthelela omubi ekhonweni lomuntu lokuzumeka. Ukuze umelane nalo mthelela, gwema isikhathi sesikrini amahora amabili noma amathathu ngaphambi kokulala. Ezinganeni lokhu kusho ukuvala umabonakude nama-iPad amahora ambalwa ngaphambi kokulala. Kubantu abadala, lokhu kungase kube inselele. Cabangela ukusebenzisa uhlelo lokusebenza oluhlunga okuluhlaza okwesibhakabhaka. Zama ukugcina amathelevishini, amafoni, namakhompyutha ngaphandle kwekamelo kusiza ukwenza lokhu kube lula ukufeza. Emini, qiniseka ukuthi uchitha isikhathi esiningi uchayeke ekukhanyeni kwemvelo - lokho kuzosiza ukusetha isigqi sakho sokujikeleza ukuze umzimba wakho uqaphe uma kukhanya futhi ushintshela ngokwemvelo ukulala ebusuku.
DALA INDAWO YEBHEDE LOKULALA OKUHLE
Okokugcina, ukuba nesikhala esizinikezele esihambisana nokulala kwekhwalithi kubalulekile. Ngokuvumelana nesizathu sokuthi izinqubo zisiza ukwenza kube lula ukulala okuzolile, indawo yokulala enokwethenjelwa, ezinikele isiza abantu abadala kanye nezingane ukuthi bahlobanise ukulala naleyo ndawo. Lezi zikhala kufanele zibe mnyama ebusuku, futhi, uma kungenzeka, zipholile ezingeni lokushisa.
Alikho ikhambi eliwumlingo lokuvikela ubusuku obuzolile bokulala. Kodwa-ke ukuqalisa amanye alawa maqhinga kungase kukhuthaze kancane kancane ukuzizwisa kokulala okubuyisela kakhudlwana kwakho nomndeni wakho.
AMA-HORIZONS OKUKHANYA OKULALA IWEBINAR
Thatha inkomishi yekhofi bese ubuka uDkt. Craig Canapari, MD, udokotela wezingane onguchwepheshe wokunakekela izingane ezinezinkinga zokulala nokuphefumula eMassachusetts General Hospital for Children, ukuze uthole ukuthi ungenza kanjani izingane zakho zilale futhi zilale. Uphendula imibuzo eyahlukene mayelana nokulala futhi unikeze amathiphu namasu okunikeza wonke umndeni wakho ubuthongo obuhle.
OKWENGEZIWE OKULALA
- Landa yethu Izinsiza Zokulala .
- Nawa amathiphu angu-10 avela kuma-blogger wethu oMama indlela yokwenza isikhathi sokulala sihambe kahle y .
- Uya eholidini? Funda mayelana ukusiza izingane ukuthi zilale ngenkathi ziseholidini .
- Izingane zidinga isikhathi esingakanani sokulala ?
