Momwe Mungadziwire Ndi Kusamalira Kukhala Opanikizika

Zamkati

• Kodi kutopa kumatanthauza chiyani?
• Kodi watopa?
• Zizindikiro m'makanda ndi ana
• Chifukwa chiyani kuli kovuta kugona mutatopa?
• Momwe mungagonere mutatopa
• Malangizo okuthandizani kuthana ndi makanda, ana oyenda pang'onopang'ono, komanso ana atagona
• Kupewa kutopa kwambiri
• Akuluakulu
• Kupewa makanda ndi ana okulirapo
• Kodi mumafuna kugona kwambiri?
• Nthawi yoti mupemphe thandizo
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi kutopa kumatanthauza chiyani?

Kukhala wotopa kwambiri kungatanthauze zinthu zingapo. Mwinamwake simunagone mokwanira mu ola limodzi lokha la 24 kapena simunagone mokwanira masiku otsatizana kwa nthawi yayitali.

Kwa makanda, ana aang'ono, ndi ana, kutopa kwambiri kumatha kukhala chifukwa chodumphadumpha, kugona mochedwa, kapena kugona mopanda phokoso.

Ziribe kanthu zomwe zimapangitsa kuti mukhale otopa kwambiri, zimatha kuyambitsa zizindikilo zambiri zosafunikira ndikukhudza thanzi lanu lonse. Kugona mokwanira tsiku lililonse pazaka zanu kumakhudza thanzi lanu.

Ndikofunika kuti mugone mokwanira tsiku lililonse kuti mupewe kugona komanso kutopa. Kusowa tulo kumakhala kofala kwa akulu, ndipo 1 mwa 5 amalephera kugona mokwanira pafupipafupi.

Mutha kukhala otopa kwambiri mutangotha ​​tsiku limodzi osagona mokwanira, kapena mwina mungakhale otopa kwambiri chifukwa chosowa tulo tokwanira kwa nthawi yayitali. Mawu amodzi omwe amagwiritsidwa ntchito mopitirira muyeso chifukwa cha masiku angapo, milungu, kapena zaka za kugona mokwanira ndi ngongole yogona.

Kodi watopa?

Pali zizindikilo zingapo zakukhathamira, kuphatikiza:

• kusowa kuganiza bwino
• kukonza pang'onopang'ono
• amasintha malingaliro
• zovuta kupanga zisankho
• kuvuta ndikumakumbukira kwakanthawi kochepa komanso kwakanthawi
• pang'onopang'ono zomwe zimachitika
• kutopa
• kugona masana
• kusakhazikika
• nkhawa
• kukhumudwa

Zizindikiro zakutopetsa zimatha kukhudza magwiridwe anu pantchito zosiyanasiyana, kuyambira pakuyendetsa galimoto mpaka kugwira ntchito. Kusagona kumabweretsa ngozi zikwizikwi zapamsewu ndi kuvulala chaka chilichonse, atero a National Sleep Foundation.

Ngongole yogona ingayambitse zizindikilo zina ndi zovuta zina, kuphatikiza:

• kunenepa ndi kunenepa kwambiri
• mikhalidwe monga matenda ashuga, matenda amtima, ndi sitiroko
• kuiwalika

Zizindikiro m'makanda ndi ana

Zizindikiro zakuchepa kwa makanda, makanda, ndi ana zitha kukhala zovuta kwambiri kuposa achikulire, chifukwa amafuna kugona mokwanira tsiku lililonse. Izi ndichifukwa choti makanda, makanda, ndi ana akukula mwachangu, mwakuthupi ndi mwamaganizidwe. Kusagona kapena kugona mochedwa kuposa masiku kungabweretse kutopa.

Kugona kosagwedezeka, kapena kudzuka ndikuzimitsa usiku wonse, kungayambitsenso kutopa. Izi nthawi zina zimatchedwanso kugona tulo. Zomwe zingayambitse kugona tulo zingaphatikizepo:

• teething
• mantha usiku, monga mdima, zilombo, kapena phokoso lalikulu
• mavuto ogona

Ngati mukukayikira vuto la kugona, lankhulani ndi dokotala wa ana a mwana wanu. Katswiri wa ana kapena aphunzitsi amathanso kupereka malingaliro othandizira mwana wanu kuthana ndi mantha ausiku.

Zizindikiro zina zakuchepa kwa makanda, ana, ndi ana ndi monga:

• zovuta ndi kuwongolera kwamaganizidwe
• zovuta kukhazikika
• kupsa mtima
• kutopa
• Kutopa masana

Chifukwa chiyani kuli kovuta kugona mutatopa?

Thupi lanu limakonzedweratu kuti lizigona mokwanira ndipo siligwira bwino ntchito mukatopa. Zizindikiro zakutopetsa zitha kubweretsa kusintha kwamalingaliro anu, zomwe zimapangitsa kuti zikhale zovuta kugona. Kuphatikiza apo, kusowa tulo kumasintha thupi lanu.

Kuperewera kwa tulo kumatha kupangitsa kuti thupi lanu lizindikire kugona. Zotsatira zakupezeka kuti omwe adagona kwa maola anayi kapena asanu ndi limodzi usiku uliwonse kwa milungu ingapo samatha kugona patapita nthawi, ngakhale mphamvu zawo zamaganizidwe zidasokonekera. Zotsatira zofananira zidawonekeranso.

Pali zinthu zochepa mkati mwanu zomwe zimagwira bwino ntchito mukamagona mokwanira. Thupi lanu limakhala ndi neurotransmitter adenosine, yomwe imayamba mukamagwiritsa ntchito mphamvu ndikusonkhana muubongo wanu masana. Nthawi yogona, mumakhala ndi adenosine wapamwamba kwambiri mthupi lanu. Izi zimakupangitsani kuti mukhale ndi tulo. Kugona tulo tokwanira kumatsitsa milingo ya adenosine pamunsi pake. Izi zowonjezera mphamvu ndi mphamvu zamaubongo mukadzuka.

Chinthu china chamkati chomwe chakhudzidwa ndi kusowa tulo ndi chizungulire cha circadian. Ichi ndiye chisonyezo m'thupi lanu chomwe chimayika nthawi yanu yogona ndikulimbikitsa kugona mokwanira. Kuchulukitsidwa kungachititse kuti ntchitoyi isamagwire bwino ntchito, zomwe zimapangitsa kuti thupi lanu lisagone.

Momwe mungagonere mutatopa

Nazi njira zina zothandizira kugona mutatopa:

• Pewani zowonetsera komanso zosokoneza zina musanayese kugona.
• Pumulani musanagone powerenga buku kapena magazini (osati imodzi pazenera), kapena kusamba mofunda kapena kumvera nyimbo zotsitsimula.
• Mugone m'malo abata ndi amdima oyenera kugona.
• Onetsetsani kuti kutentha kwa chipinda ndikumakhala bwino komanso kuti simukutentha kapena kuzizira.
• Pewani kudya pasanathe maola awiri musanagone.

Malangizo okuthandizani kuthana ndi makanda, ana oyenda pang'onopang'ono, komanso ana atagona

Mutha kupezako zovuta kukhazikitsira mwana wotopa pansi. Ndikofunika kuti muchepetse mwana wanu asanagone.

Zina mwanjira zopumulira mwana nthawi yogona ndizo:

• pewani kuchita zinthu zosaneneka musanagone
• khalani ndi chizoloŵezi cha usiku, monga kusamba, nkhani, ndi lullaby musanagone, ndipo mumamatira usiku uliwonse
• sungani chipinda cha mwana wanu chozizira, chamdima, ndi chete
• gwiritsani makina oyera amisala kuti muletse phokoso lililonse losafunikira

Kuwerenga mwana wanu mabuku onena za mizukwa, mdima, ndi zina zomwe zimawopa zitha kuwathandiza kuthana ndi nkhawa asanagone. Nawa mabuku omwe mungafune kuyesa:

• Gruffalo wolemba Julia Donaldson
• Llama, Llama, Red Pajama wolemba Anna Dewdney
• Orion ndi Mdima ndi Emma Yarlett
• Hei, Ndiye Chilombo CHANGA! ndi Amanda Noll
• Mdima ndi Lemony Snicket
• Dziko la Usiku lolembedwa ndi Mordicai Gerstein

Kupewa kutopa kwambiri

Akuluakulu

Kupewa kutopa kwambiri kumayamba ndikukhazikitsa nthawi yabwino yogona yomwe imalola kupumula usiku wonse tsiku lililonse.

• Yesetsani kugona mofanana usiku uliwonse, ngati zingatheke.
• Pewani kumwa tiyi kapena khofi maola asanu ndi limodzi musanagone, osachepera.
• Pewani kuchita masewera olimbitsa thupi maola atatu musanagone.
• Pangani chizolowezi chogona musanakhale ndi zowonera.
• Gwirani ngongole iliyonse yakugona powonjezerapo nthawi yowonjezera mutagona ngati pakufunika kutero, koma osati yochulukirapo, zomwe zingapangitse kuti zikhale zovuta kugona usiku wotsatira.

Kupewa makanda ndi ana okulirapo

Makanda, ana aang'ono, ndi ana amafunikira nthawi yogona mofanana ndi akulu. Nazi njira zomwe mungapewere kutopa:

• Pangani ndandanda yokhazikika yogona ana ndi ana aang'ono. Kwa makanda ndi ana ang'onoang'ono, kugona pang'ono ndi gawo la zosowa zawo zatsiku ndi tsiku.
• Onetsetsani kuti malo ogona a mwana wanu amalimbikitsa kugona mokwanira komanso sikuti ndiwokokomeza.
• Fufuzani zizindikiro za kutopa mwa mwana wanu, monga kuyasamula ndi kupukuta maso, kuti mudziwe nthawi yomwe amagona.
• Gonekani mwana wanu madzulo. Ana, ana ang'ono, ndi ana ang'ono ayenera kupita kukagona cha m'ma 7 kapena 8 koloko masana.
• Thandizani mwana wanu kuti adekhe theka la ola asanagone popanda zowonera.
• Onetsetsani kuti mwana wamkulu yemwe amafunika kugona pang'ono masana amapewa kugona pang'ono kosafunikira, komwe kumatha kubweretsa vuto kugona usiku.

Kodi mumafuna kugona kwambiri?

Kugona kumafunikira kusintha pamoyo wanu wonse. Malinga ndi National Sleep Foundation, zaka zathu zimatsimikizira kuchuluka kwa kugona komwe timafunikira:

Dziwani kuti zosowa za tulo za munthu aliyense zimatha kusiyanasiyana ndipo izi ndizapakati.

Nthawi yoti mupemphe thandizo

Muyenera kukambirana ndi madandaulo omwe mukukayikira akugona kuti mudziwe zoyenera kuchita. Ngati mukumva kutopa ndipo simukumvetsa chifukwa chake, mutha kukhala ndi vuto monga kugona tulo. Ngati dokotala akuganiza kuti muli ndi vuto la kugona, atha kukutumizirani kwa katswiri.

Kutenga

Kuchulukitsidwa kumatha kubweretsa zovuta zambiri pakugwira ntchito mozindikira komanso zovuta zakuthupi pakapita nthawi. Mutha kupewa kutopa ndikulimbikitsa zizolowezi zabwino zogona, mosasamala kanthu zaka zanu. Onetsetsani kuti mukugona mokwanira pafupipafupi kuti mupewe kutopa kwambiri, kapena kugona tulo.