Tidafunsa Alangizi Akugona Momwe Tingapulumukire Masiku Okhanda

Zamkati

• The Do's
• 1. Muzikhala aukhondo nthawi zonse
• 2. Pangani malo abwino ogona (a inu ndi ana)
• 3. Landirani thandizo (ndipo musachite mantha kufunsa)
• 4. Muzisinthana ndi wokondedwa wanu
• 5. Sitima yogona, mukakonzeka
• 6. Pitirizani kugwira ntchito
• 7. Limbikitsaninso mwanjira zina
• Zosayenera
• 8. Musaiwale zakudya ndi masewera olimbitsa thupi
• 9. Musalowe m'malo mwa caffeine m'malo mwa kugona
• 10. Musachepetse mphamvu ya kugona pang'ono
• 11. Osati pop tulo meds pafupipafupi
• 12. Musanyalanyaze zizindikiro za ngongole yayikulu yakugona
• Mawu omaliza (musanapite pang'ono)

Tsatirani zomwe amachita ndi zomwe sayenera kuchita kuti musakhale zombie wathunthu.

Fanizo la Ruth Basagoitia

Ndiwo ana a moyo wa kholo lililonse watsopano: Nkhondo yogona mokwanira. Kudyetsa kangapo usiku, kusintha kosadabwitsa kwa matewera 3:00 am, komanso kukangana pakati pathu nthawi yayitali kumatha kusintha ngakhale amayi olimba mtima kwambiri amayi ndi abambo kukhala magalasi owoneka ngati magalasi.

Mukamadutsa m'chipululu chogona m'miyezi yoyambirira yaubereki, mwina mumadzifunsa ngati pali chiyembekezo chodutsa nthawi yovutayi.

Lowetsani nzeru za alangizi othandizira ana.

Akatswiriwa amalangiza makolo atsopano momwe angadutse masiku obadwa kumene kukhala tcheru komanso otsitsimulidwa momwe angathere. Tidagwiritsa ntchito ubongo wa akatswiriwa kuti tipeze upangiri wawo wabwino pothana ndi kugona komanso masiku ovuta aubereki. Nawa 12 awo amachita ndi dont's.

The Do's

Zitha kumveka ngati chibokosi chakale, koma ukhondo woyenera umapindulitsanso kukulitsa kupumula kwanu mwana akangobwera.

Kukhazikitsa chizolowezi chodzazidwa ndi kugona nthawi yomweyo usiku uliwonse kumakonzekeretsa malingaliro ndi thupi kuti zigone - zomwe zimathandiza makamaka mukagona mwana akangobadwa kumene.

1. Muzikhala aukhondo nthawi zonse

"Kugona usiku kumayamba koyamba, motero gawo loyamba la usiku ndilo kugona kwa nthawi yayitali," atero mlangizi wotsimikizira za ana ku Tracie Kesatie, MA, wa Rest Well Baby.

A Kesatie amalimbikitsa kutsatira njira yopumira, monga kusamba mofunda kapena kuwerenga masamba angapo a buku musanagone, kuphatikiza kuzimitsa zamagetsi osachepera 1 mpaka 2 ola lisanagone.

2. Pangani malo abwino ogona (a inu ndi ana)

Kuphatikiza pakusintha nthawi yanu yogona, onaninso malo anu ogona. Kodi chipinda chanu chogona ndi malo opumulirako pomwe mukufuna kugona? Terry Cralle, MS, RN, CPHQ anati: "Khalani ndi zinthu zambiri, panjinga zolimbitsa thupi, zochapa zovala, komanso ndalama zambiri kuchipinda." "Izi ndizosokoneza tulo tabwino."

Kuphatikiza apo, musamve chisoni ngati mukufuna kupuma kwakanthawi kochepa kuchokera kukagona pabedi limodzi ndi mnzanu. "Sankhani mabedi osiyana ngati inu ndi mnzanu muli ndi mavuto ogawana pabedi," akutero Cralle. Kugona mokwanira kumathandiza kuti mukhale ndi ubale wabwino komanso wachimwemwe, ndipo kugona pabedi limodzi ndi njira yabwino. ”

Kupanga malo abwino ogona sikuli kwa makolo okha, mwina - zimagwiranso ntchito kwa makanda, nawonso. "Ngati malo awo akukonzedwa kuti agone mokwanira, mudzakhala otalikirapo posachedwa," atero katswiri wazaka za ana ogona a Gaby Wentworth wa Rockabye Rockies.

Kuphimba nsalu, makina oyera amawu, komanso chipinda chogona chamdima zonse zimatha kuthandiza kuti mwana azigona kwa nthawi yayitali.

3. Landirani thandizo (ndipo musachite mantha kufunsa)

Palibe baji yolemekezeka yopangira kusowa tulo nokha. Pomwe zingatheke, landirani chithandizo - kapena pitilizani ndikupempha thandizo kwa abale ndi abwenzi.

Wentworth anati: "Makanda amagona tulo tating'onoting'ono panthawi yamaola 24, motero kulola ena kukuthandizani pakuwonetsetsa, kudyetsa, kapena kusintha mwanayo ndikofunikira," akutero Wentworth. Ngakhale zitakhala kuti zonse zomwe mungakwanitse ndikusintha msanga masana pomwe mnzanu akusamalira mwana wanu, pang'ono pokha zimakuthandizani kuti mupeze zomwe mumachita usiku.

4. Muzisinthana ndi wokondedwa wanu

Nthawi zina chithandizo chabwino kwambiri chimakhala chowonekera: mnzanu kapena mnzanu! Kugwirira ntchito limodzi kumatha kukhudza kwambiri. Kesatie anati: “Usiku muzisinthana ndi mnzanuyo mukudzuka ndi mwanayo kuti nonse muzigona mokwanira.

"Ngati ndinu mayi woyamwitsa, ukakhala unamwino utakhazikitsidwa, yesetsani kugona nthawi yofanana ndi mwanayo ndikuwona ngati mnzanuyo angamudyetse khanda botolo la mkaka wopopa poyamba. umatha kugona pang'ono pang'ono nthawi yoyamba usiku. ”

Ngati mukugwedeza kholo ngati mayi wopanda mayi, kumbukirani malangizo omwe tidakupatsani pamwambapa: landirani thandizo - ngakhale posintha usiku! Funsani mnzanu kapena wachibale kuti agone nanu kuti mumvetsere kudzuka kwa mwana mukamagona mwamtendere, zolumikizira makutu.

5. Sitima yogona, mukakonzeka

Maganizo amasiyana pamutu wophunzitsira ana kugona tulo, koma pakhoza kukhala nthawi ndi malo othandizira mwana kutalikitsa kugona kwake. "Lingaliro langa ndiloti makolo azichita zomwe ali omasuka kuchita," akulangiza Wenworth.

“Mwana akakhala ndi miyezi inayi, mutha kuyamba kuphunzira kugona ngati zikugwirizana ndi banja lanu. Izi zitha kuwoneka mosiyana kwa aliyense, koma chofunikira kwambiri ndikuti muli ndi dokotala wa ana ali bwino, ndikuti makolo amasankha njira yomwe angamasukirane nayo komanso yomwe angafanane nayo kwa milungu iwiri. ”

6. Pitirizani kugwira ntchito

Munthawi yolumikizana, ntchito zogwirira ntchito komanso nthawi yofikira ntchito zitha kulowa mnyumba mosavuta, kutilanda tulo tofa nato. M'miyezi yoyamba yokhala ndi mwana wakhanda, yesetsani kusiya ntchito kuntchito. "Chepetsani maimelo okhudzana ndi ntchito, mameseji, ndi mafoni," akulangiza motero Cralle.

Mutha kupita patsogolo pang'ono mukakambirana ndi woyang'anira wanu kapena dipatimenti ya HR momwe malo ogwirira ntchito angakhalire gawo lanu. "Ndandanda zantchito ziyenera kuthandizira nthawi yokwanira yogona," akutero a Cralle. "Ma telecommunication, maulendowa, kuvomereza kuntchito, komanso nthawi yosinthasintha ndi njira zabwino, zogonera."

7. Limbikitsaninso mwanjira zina

Mukapanikiza maola 7 mpaka 9 athunthu sizingatheke, pali njira zina zopezera mphamvu kupatula kungogona. Pensulo munthawi yomvera nyimbo zomwe mumakonda, kuwerenga, kuphika, kapena kugwira ntchito yomwe mumakonda.

"Mutha kukhala mukuganiza kuti zimatheka bwanji kuchita zosangalatsa mukakhala ndi mwana, koma kupeza nthawi (ngakhale mphindi zochepa) tsiku lililonse kuti muchite zomwe mumakonda kungakuthandizeni kuchepetsa kupsinjika," amalimbikitsa Kesatie.

Timaganiziranso kuti ndi lingaliro labwino kungokhala pa sofa ndikuwonera Netflix - mumatero!

Zosayenera

8. Musaiwale zakudya ndi masewera olimbitsa thupi

"Ndi zakudya, pamakhala ubale wa mbali zonse ziwiri - momwe mumadyera wathanzi, kugona kwanu bwino - komanso kugona kwanu bwino, kusankha zakudya kwanu kumakhala kothandiza," akutero Cralle.

Zomwezo zimachitanso masewera olimbitsa thupi. Kuika kudya koyenera komanso kuchita masewera olimbitsa thupi ngati kuli kotheka kukupatsani mphamvu masana ndikulimbikitsa kugona bwino usiku.

9. Musalowe m'malo mwa caffeine m'malo mwa kugona

Ngakhale kuti imatha kukuvutitsani munthawi yochepa, venti latte siyabwino kugona. "Caffeine sichilowa m'malo mwa kugona," akutero Cralle. "Ukamamwa tsiku lonse kuti ukhalebe tulo, ungakhale ndi vuto logona nthawi yogona."

Ngakhale palibe cholakwika ndi kapu ya joe apa kapena apo, yesetsani kuti musamamwe mowa mopitirira muyeso, ndipo musamwe chilichonse chokhala ndi khofi usiku. Tikuwona mukuyang'ana pa ife, matcha cappuccino!

10. Musachepetse mphamvu ya kugona pang'ono

Zachidziwikire, kugona pang'ono kwa mphaka sikungalowe m'malo mwa maola 8 athunthu, koma usiku ndi mwana wakhanda mutagona tulo, osanyalanyaza mphamvu yopumula masana. Malinga ndi National Sleep Foundation, mphindi 20 zokha zimafunika kuti mupindule ndi kupumula komanso kukhala tcheru.

11. Osati pop tulo meds pafupipafupi

Kwa nthawi zomwe mumatha kugona mwachangu koma simukumva kulakalaka, mutha kufikira mankhwala kuti akuthandizeni kutuluka mwachangu. Koma samalani pakufikira ma meds mosangalatsa, makamaka popanda kuwala kobiriwira kuchokera kwa dokotala wanu.

Dr. David Brodner, board: "Mankhwala osokoneza bongo monga eszopiclone (Lunesta), zaleplon (Sonata), ndi zolpidem (Ambien) adalumikizidwa ndi ngozi zamagalimoto zowonjezeka komanso kuwirikiza kawiri kuchuluka kwa kugwa ndi kusweka kwa achikulire," -Dokotala wodziwika mu mankhwala ogona.

Kumbali inayi, mankhwala oyenera atha kukhala othandiza nthawi zina. Dr. Brodner anati: "Anthu ambiri atha kupindula ndi mankhwala apamwamba kwambiri a melatonin, omwe amakhala maola 7, omwe angathandize kuti azigona mokwanira komanso kuti azigona mokwanira." Lankhulani ndi dokotala musanayese mankhwala atsopano kuti mugone.

12. Musanyalanyaze zizindikiro za ngongole yayikulu yakugona

Pomaliza, yang'anirani zizindikilo zakuti kusowa tulo kukufika pangozi. Ngongole yogona ndi bizinesi yayikulu. Zazikulu mokwanira kuti zitha kusokoneza magwiridwe antchito ndi magwiridwe antchito mpaka mutha kuwoneka kuti mwaledzera.

Ndipo kusowa kopitilira muyeso kumatha kubweretsa zovuta zina. Dr. Brodner anati: “Kuchuluka kwa tulo chifukwa cha kugona kumachitika chifukwa cha mavuto osiyanasiyana azaumoyo, kuphatikizapo kunenepa kwambiri, matenda ashuga, kulekerera kwa shuga, matenda amtima, matenda oopsa, nkhawa, komanso kukhumudwa.”

Mbendera zofiira kuti mumvetse bwino ndikuphatikizira zovuta, kuiwala, kusinthasintha kwa malingaliro, kusawona bwino, ndi kusintha kwa njala. Ngati zina mwazizindikirozi zikumveka bwino, ino ndi nthawi yoti mulumikizane ndi netiweki yanu ndikupanga kugona kukhala chinthu chofunikira kwambiri momwe mungathere.

Mawu omaliza (musanapite pang'ono)

Khulupirirani kapena ayi, kugona mokwanira ndi njira imodzi yosamalira bwino mwana wanu. Kutopa kungasokoneze kuweruza kwanu, kukupangitsani kukwiya, komanso kukupangitsani kukhala pachiwopsezo - zomwe sizabwino kwa inu kapena mwana wanu.

"Khalani osapeputsa poika patsogolo tulo," akutero a Cralle. Aliyense m'banjamo adzapindula mukamachita izi.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zambiri zaumoyo ndi thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.