Izimpawu Nezimpawu Zokuphazamiseka Kokulala Ezinganeni
Ukulala kuyisidingo esiyisisekelo esibalulekile ekukhuleni nasekukhuleni kwengane. Ngesikhathi sokulala, umzimba wengane udlula ezinqubweni ezahlukene zokululama, uqinise amasosha omzimba, ulawule ama-hormone okukhula, futhi usize ekukhuleni kobuchopho kanye namakhono okufunda. Kodwa-ke, akubona bonke abantwana abathola ubuthongo obuhle. Izinkinga zokulala ezinganeni zingabonakala ngezindlela ezahlukene, kusukela ekubunzimeni bokulala kuya ekulaleni okubonakala kukude kodwa okungaphumuli. Ukuqaphela izimpawu nezimpawu zezinkinga zokulala kusenesikhathi kubalulekile ukuze abazali bakwazi ukuthatha isinyathelo esifanele ngaphambi kokuba izinkinga zokulala zithinte impilo yengane, imizwa, kanye nokusebenza kahle kwezemfundo.
Kungani izinkinga zokulala ezinganeni kudingeka zicatshangelwe?
Izinkinga zokulala azigcini nje ngokuba "ingane enenkinga yokulala" ezothuthuka ngokwayo. Kwabanye abantwana, ukuphazamiseka kwezindlela zokulala kungathinta ukugxilisa ingqondo, ukuziphatha, imizwa, ngisho nokukhula ngokomzimba. Izingane ezingalali ngokwanele zivame ukucasuka kakhulu, ukucasuka, kunzima ukuzilawula, futhi zibhekane nokuncipha kwenkumbulo. Esikhathini eside , izinkinga zokulala zingahlotshaniswa nezinkinga zesisindo, ukwehla kwamasosha omzimba, kanye nengozi yezinkinga zokukhathazeka. Ngakho-ke, abazali kudingeka baqaphele izinguquko emikhubeni yokulala yengane yabo.
Izimpawu nezimpawu zokuphazamiseka kokulala ezinganeni
Ngezansi kunezinye izimpawu nezimpawu ezivamile ezibonakala ezinganeni ezinezinkinga zokulala. Akuzona zonke izimpawu okudingeka zibe khona ngesikhathi esisodwa. Kodwa-ke, uma izimpawu eziningana zivela njalo emavikini ambalwa, kufanelekile ukusola ukuthi kukhona ukuphazamiseka kokulala.
1. Ubunzima bokuqala ukulala (ukungalali ezinganeni)
Esinye sezimpawu ezivame kakhulu ukuthi ingane ithatha isikhathi eside ukulala. Ingase ibonakale ingakwazi ukulala kodwa ingaphumuli, izulazule kakhulu, noma ithole izaba zokulibazisa ubuthongo, njengokucela isiphuzo, ukuya endlini yangasese, noma ukucela njalo abantu ohamba nabo. Ingase futhi iphume ekamelweni ngokuphindaphindiwe ngemva kokutshelwa ukuthi iyolala. Uma lokhu kwenzeka njalo, ikakhulukazi izikhathi ezingaphezu kwezintathu ngesonto, kungabonisa ukungalali ezinganeni.
2. Ngokuvamile uvuka ebusuku
Ezinye izingane zingalala ngokushesha kodwa zivame ukuvuka phakathi nobusuku. Ngemva kokuvuka, zingase zibe nobunzima bokubuyela ebuthongweni, zikhale, zibize abazali bazo, noma zicele ukuthuthelwa ekamelweni labazali bazo. Ukuvuka ngezikhathi ezithile kuyinto evamile, kodwa uma kwenzeka ngokuphindaphindiwe futhi kuphazamise ikhwalithi yokulala, kuyisibonakaliso senkinga yokulala.
3. Ukuvuka ekuseni kakhulu futhi ube nenkinga yokulala futhi
Izingane ezivuka kusenesikhathi kakhulu kunokujwayelekile, isibonelo ngo-4 noma ngo-5 ekuseni, futhi zingakwazi ukubuyela ebuthongweni, zingase zibhekane nokuphazamiseka kokulala. Lesi simo sivame ukunciphisa isikhathi sokulala sonke, sishiye izingane zikhathele usuku lonke. Ngezinye izikhathi abazali bacabanga ukuthi izingane zabo "zisha" ngoba zivuka kusenesikhathi, kanti empeleni, azilali kahle.
4. Ukulala kubonakala kukude ngokwanele kodwa akuqabulisi.
Ezinye izingane zingase zibonakale zilele isikhathi esijwayelekile, kodwa lapho zivuka, zisabonakala zikhathele, zinobunzima bokugxilisa ingqondo, noma zizizwe zilele kalula. Lokhu kungenzeka uma izinga lokulala kwengane liphansi—isibonelo, zivame ukuvuka zingaqapheli, zibe nenkinga yokuphefumula ngesikhathi sokulala, noma zingaphumuli kakhulu.
5. Ukuhona okukhulu nokuphefumula okungajwayelekile ngesikhathi ulele
Ukuhona ezinganeni akuvamile ngaso sonke isikhathi. Ukuhona kakhulu, ukuyeka ukuphefumula (i-apnea), ukuminza, noma ukuphefumula kanzima ngesikhathi sokulala kungabonisa isifo esifana ne-obstructive sleep apnea. Lezi zimpawu kubalulekile ukuziqaphela ngoba zinganciphisa ukuhlinzekwa komoya-mpilo futhi ziphazamise ikhwalithi yokulala. Ezinye izimpawu ezivamile zifaka phakathi ukujuluka ngokweqile ngesikhathi sokulala noma ukulala ezindaweni ezingavamile (isb., intamo igobile) ukuze kube lula ukuphefumula.
6. Ukulala ngokungaphumuli noma ukuhambahamba kakhulu
Izingane ezilala ngokungaphumuli, ezivame ukugingqika, ukukhahlela, noma ezibonakala zingaphumuli zingase zibe nezinkinga ezithile zokulala. Kwezinye izimo, izingane zingase zibe nesifo semilenze esingaphumuli (umuzwa ongakhululeki emilenzeni), okwenza kube nzima ukuzinza ngesikhathi sokulala. Ukulala ngokungaphumuli kungaba uphawu lokucindezeleka, ukukhathazeka, noma isimiso sokulala esingaguquki.
7. Ukuchama embhedeni lapho ingane kufanele ibe yomile
Ukuchama embhedeni kungahlotshaniswa nezici eziningi, kodwa uma kwenzeka kanye nokuhona noma ukuphefumula okungajwayelekile, kungabonisa ukuphazamiseka kokuphefumula okubangelwa ubuthongo. Kwabanye abantwana, ukuphazamiseka okukhulu kokulala kungaphazamisa nokulawula isinyi ebusuku.
8. Amaphupho amabi avamile noma izinto ezesabekayo ebusuku
Ama-nightmares avamile, kodwa uma evele njalo futhi ebangela ingane ukuba yesabe ukulala, angaba yinkinga. Ama-nightmares ahlukile kuma-nightmares: ingane ingase ikhale noma ikhale, ijuluke, ishaye ngokushesha, kube nzima ukuzola, futhi ivame ukungakhumbuli lutho ngalesi sigameko ngosuku olulandelayo. Uma ama-nightmares evele njalo futhi ephazamisa, ahlukaniswa njengesifo sokulala esidinga ukuhlolwa.
9. Lala ukhuluma noma uhamba ebuthongweni bakho (ukuhamba ngezinyawo)
Ezinye izingane zingakhuluma zilele (ziphazamisekile engqondweni) noma ngisho nokuhamba ngezinyawo. Ukuhamba ngezinyawo ngokuvamile kwenzeka ngezikhathi ezithile zokulala futhi kunzima ukuvuka. Nakuba kuvame ukuthuthuka njengoba iminyaka ikhula, lesi simo sinengozi yokulimala (njengokuwa noma ukuphuma ekamelweni). Uma kwenzeka njalo, abazali kufanele banake ukuphepha kwendawo yokulala futhi bacabangele ukubonisana nodokotela.
10. Ukulala ngokweqile emini
Ukulala kakhulu emini, ukulala ekilasini, noma ukubonakala "ungenaso isikhathi" kungaba izimpawu zokuthi ingane ayilali ngokwanele noma ayilali ngokwanele. Kubalulekile ukukhumbula ukuthi akuzona zonke izingane ezibonisa ukozela ngendlela efanayo. Abanye bangase babe matasa kakhulu, babe nobunzima bokuhlala benganyakazi, futhi babonakale "bematasa ngokweqile" ukuze bavale ukukhathala.
11. Izinguquko ekuziphatheni nasemizweni
Ukuphazamiseka kokulala kuvame ukubonakala ekuziphatheni. Izingane zingase zicasuke kakhulu, zikhale, zithukuthele, noma zicasuke. Esikoleni, ukuphazamiseka kokulala kungabonakala njengobunzima bokugxilisa ingqondo, ukwehla kwamamaki, noma ukuziphatha ngokuphamazela. Abazali ngezinye izikhathi bacabanga ukuthi lezi yizinkinga zokuzithiba kuphela, lapho inkinga eyisisekelo iwukulala okunganele.
12. Izikhalazo zomzimba eziphindaphindayo
Izingane ezingalali ngokwanele zingase zikhononde njalo ngekhanda elibuhlungu, izinhlungu zesisu, noma ukugula okuvamile ngaphandle kwesizathu esibonakalayo. Amasosha omzimba wazo nawo angaba buthaka, okuzenza zibe sengozini yokugula. Uma izimpawu zomzimba zivame ukwenzeka kanye nemikhuba yokulala engafanele, kubalulekile ukuthi zihlolwe.
Izinto ezingabangela ukuphazamiseka kokulala ezinganeni
Ukuphazamiseka kokulala ezinganeni kungabangelwa yizici eziningi, njengokushintshashintsha kwezikhathi zokulala, isikhathi esiningi sokubuka isikrini ngaphambi kokulala, ukuphuza iziphuzo ezine-caffeine (njengetiye noma i-soda), ukucindezeleka esikoleni, izinguquko zemvelo, noma izinkinga zempilo ezifana nokungezwani komzimba, i-asthma, ama-tonsils akhuphukile, i-acid reflux, kanye nezinkinga ezithile zokukhula. Imikhuba yokulala ephazamisayo nayo ingaba nomthelela, njengokulala kwezingane ngenkathi zibukele ithelevishini noma zilele sekwephuzile kakhulu ngezimpelasonto.
Kunini lapho abazali kudingeka bafune usizo?
Abazali kufanele bacabangele ukubonana nodokotela uma kwenzeka ukuphazamiseka kokulala cishe njalo ebusuku, kuthatha amasonto angaphezu kwama-2-4, noma kubangela ukuthi ingane yabo ibonakale ikhathele kakhulu futhi iphazamisekile. Funa usizo ngokushesha uma kunezimpawu ezinkulu njengokuyeka ukuphefumula ngesikhathi sokulala, ukuhogela okukhulu okuhambisana nobunzima bokuphefumula, noma ukozela okukhulu emini. Ukuhlolwa kochwepheshe kungasiza ekutholeni imbangela, kungakhathaliseki ukuthi ihlobene nemikhuba yokulala, isimo sengqondo, noma isimo sezokwelapha esiyisisekelo.
I-Penutup
Izimpawu zokuphazamiseka kokulala ezinganeni zingabonakala kusukela ebusuku—njengobunzima bokulala, ukuvuka njalo, ukuhona, noma ukwesaba ebusuku—kuya ezimpawini zasemini ezifana nokucasuka, ubunzima bokugxila, kanye nokulala ngokweqile. Ukulala okuhle akugcini nje ngobude besikhathi, kodwa futhi kumayelana nokuphumula kanye nokungaguquguquki. Ngokubona izimpawu kusenesikhathi, abazali bangathatha isinyathelo sokulungisa ngokushesha futhi bavimbele imiphumela yesikhathi eside empilweni nasekukhuleni kwengane yabo. Uma izimpawu ziqhubeka noma zihambisana nezinye izimpawu eziphathelene nazo, ukubonisana nochwepheshe wezempilo kuyindlela engcono kakhulu yokuqinisekisa ukuthi ingane yakho ilala kahle futhi ikhululekile.
