Malangizo 10 Othandiza Ana Anu Kugona

Zamkati

• 1. Khazikitsani nthawi yogona
• 2. Khazikitsani nthawi yodzuka
• 3. Pangani chizolowezi chogona nthawi zonse
• 4. Zimitsani pazenera kutatsala maola awiri kuti mugone
• 5. Pewani nkhawa musanagone
• 6. Pangani malo ogona tulo
• 7. Sungani bwino
• 8. Thandizani kuchepetsa mantha
• 9. Chepetsani kuganizira kwambiri za kugona
• 10. Samalani ndi vuto la kugona

Kugona ndi gawo lofunikira pokhalabe ndi thanzi labwino, koma zovuta zogona sikumangokhala mavuto omwe amabwera ndikukula. Ana amatha kukhala ndi vuto lopuma mokwanira, ndipo akagona tulo… sungagone.

Nthawi yogona ikhoza kukhala malo olimbirana pamene ana sangakhazikike ndikugona. Koma pali njira ngakhale zovuta zakugonjera. Yesani kugwiritsa ntchito maupangiri 10wa kuti muphunzire kumenya nkhondo ... ndikupambana!

1. Khazikitsani nthawi yogona

Ana azaka zakusukulu amafunika kugona pakati pa maola 9 mpaka 11 usiku uliwonse, malinga ndi National Sleep Foundation. Koma pali zosiyana zambiri pa zosowa ndi machitidwe ogona. Ana ambiri amakhala ndi machitidwe omwe sasintha kwambiri, ziribe kanthu zomwe mumachita.

Kutuluka koyambirira kudzaukabe molawirira ngakhale utawagoneka nthawi ina, ndipo akadzidzi a usiku sangagone mpaka matupi awo atakhala okonzeka.

Ichi ndichifukwa chake ndikofunikira kuti makolo azigwirira ntchito limodzi ndi ana awo pokonza nthawi yogona yoyenera yomwe imawathandiza kugona mokwanira komanso kudzuka nthawi, atero a Ashanti Woods, MD, dokotala wa ana ku Baltimore, Maryland.

2. Khazikitsani nthawi yodzuka

Khazikitsani nthawi yodzuka kutengera kugona komwe mwana wanu amafunikira komanso nthawi yogona. Woods amalimbikitsa kuti azikhala ndi chizolowezi chodzuka zaka zakubadwa kusukulu kuti zithandizire kupewa kupsinjika kwa makolo panjira.

Ndipo kumbukirani kuti muzikhala mogwirizana ndi ndandanda. Kulola mwana wanu kugona kumapeto kwa sabata kumakhala kowolowa manja, koma kumatha kubwerera m'mbuyo pamapeto pake.

Kugona kwa maola owonjezerawo kumapangitsa kuti zikhale zovuta kuti thupi lawo lizikhala lotopa nthawi yogona. Koma ngati mungayesetse kupanga nthawi yogona ndi nthawi yodzuka chimodzimodzi, mkati mwa ola limodzi kapena apo tsiku lililonse, mupanga miyoyo ya aliyense sooooo zosavuta.

3. Pangani chizolowezi chogona nthawi zonse

Njira zofunika kuchita ndi zofunika kwambiri kwa makanda, ana oyenda, ndi ana asukulu yasukulu. Woods akulangiza kuti pambuyo pa chakudya chamadzulo chotsalacho pazikhala nthawi yopepuka, kusamba, kutsuka mano, nkhani yogona, kenako kugona.

Khalani ndi chizolowezi chotonthoza komanso chosangalatsa, kukhazikitsa malo abwino ogona. Pasanapite nthawi, thupi la mwana wanu limatha kuyamba kukhala tulo kumayambiriro kwa chizolowezi.

4. Zimitsani pazenera kutatsala maola awiri kuti mugone

Melatonin ndichinthu chofunikira kwambiri pamagona. Mlingo wa melatonin utafika pachimake, anthu ambiri amakhala atulo ndipo ali okonzeka kugona.

adapeza kuti kuwala kwa buluu kuchokera pawailesi yakanema, foni, kapena makina owonera makompyuta kumatha kusokoneza kupanga kwa melatonin ya mahomoni.

Kuwonera TV, kusewera masewera apakanema, kapena kusakatula masamba apa foni kapena kompyuta musanagone sungani mwana wanu mphindi zowonjezera 30 mpaka 60, malinga ndi kafukufukuyu wa 2017.

Pangani chipinda chogona kukhala chopanda zenera kapena onetsetsani kuti zowonekera zonse zimakhala zakuda pogona. Ndipo foni yanu isakhale chete mukakhala m'chipinda cha mwana wanu - kapena musamanyamuliremo konse.

M'malo mopatula nthawi yophimba, Abhinav Singh, MD, director of the Indiana Sleep Center, amalimbikitsa kuti muwerengere mwana wanu madzulo kuti ubongo wawo upumule.

5. Pewani nkhawa musanagone

Hormone ina yomwe imagwira tulo ndi cortisol, yomwe imadziwikanso kuti "mahomoni opsinjika." Mlingo wa cortisol ukakhala wokwera, thupi la mwana wanu silingathe kutseka ndikugona.

Sungani zochitika zisanachitike nthawi yogona. Izi zitha kuthandiza kupewa kuchuluka kwa cortisol m'dongosolo la mwana wanu. "Muyenera kuchepetsa kupsinjika kuti mukhale kosavuta kugona," akutero Dr. Sarah Mitchell, chiropractor komanso wothandizira kugona.

6. Pangani malo ogona tulo

Masamba ofewa, mdima wamdima, ndi bata pang'ono zitha kuthandiza mwana wanu kusiyanitsa usana ndi usiku, kuti zikhale zosavuta kugona.

"Kupanga malo ochepetsera kugona ndikofunikira chifukwa kumakhazikitsa malo ogona pochepetsa zosokoneza," akutero Mitchell. "Mukakhala wodekha simusokonezedwa, ndipo mumatha kugona mwachangu komanso osathandizidwa pang'ono."

7. Sungani bwino

Kuzungulira kwa kugona kwa mwana wanu sikumangodalira kuwala (kapena kusowa kwake). Zimakhudzanso kutentha. Magawo a Melatonin amathandizira kuwongolera kutsika kwa kutentha kwa thupi kofunikira kugona.

Komabe, mutha kuthandizira kuwongolera kutentha kwakunja. Musamunyamule mwana wanu mochuluka kapena kutentha kwambiri.

Whitney Roban, PhD, katswiri wazamisala komanso katswiri wogona, amalimbikitsa kuvala mwana wanu zovala zopangira zovala za thonje komanso mpweya wotentha m'chipinda mozungulira 65 mpaka 70 ° F (18.3 mpaka 21.1 ° C) usiku.

8. Thandizani kuchepetsa mantha

Mizimu ndi zolengedwa zina zowopsa sizingayendeyende usiku, koma m'malo mochotsa mantha akamagona, kambiranani nawo ndi mwana wanu.

Ngati kulimbikitsidwa kosavuta sikugwira ntchito, yesetsani kugwiritsa ntchito chidole chapadera kuti muyang'ane usiku kapena kupopera chipinda ndi "monster spray" musanagone.

A Roban amalimbikitsa kupatula nthawi masana kuti athane ndi mantha aliwonse ndikupewa kugwiritsa ntchito nthawi yogona pazokambirana zamtunduwu.

"Ana ndi anzeru kwambiri ndipo amaphunzira msanga kuti amatha kupatula nthawi yogona ngati agwiritsa ntchito nthawiyo kufotokoza zomwe zawachitikira kugona," akutero.

9. Chepetsani kuganizira kwambiri za kugona

Ana atha kukhala ndi vuto lotseka ubongo wawo usiku. Chifukwa chake, m'malo mowonjezera nkhawa ija poumirira kuti yakwana nthawi yogona ("tsopano!"), Lingalirani kuyang'ana kwambiri pakupuma ndikusungitsa mwana wanu bata.

Yesani kuphunzitsa mwana wanu njira yopumira yopumira kuti athetse thupi lake. "Pumani m'mphuno mwanu masekondi 4, gwirani masekondi 5, tulutsani pakamwa panu masekondi 6," akutero a Roban.

Ana aang'ono amatha kumangotenga mpweya wambiri komanso kutuluka, akutero.

10. Samalani ndi vuto la kugona

Nthawi zina, malingaliro anu oyikika bwino samangobweretsa zomwe mukufuna. (Moni, takulandilani kuubereki!)

Ngati mwana wanu ali ndi vuto logona tulo, ali ndi maloto opitilira, akumangolira, kapenanso kupuma pakamwa, atha kukhala ndi vuto la kugona, atero Mitchell.

Nthawi zonse lankhulani ndi dokotala wa ana ngati muli ndi nkhawa zokhudzana ndi kugona kwa mwana wanu. Angakulimbikitseni mlangizi wogona kapena akhale ndi malingaliro ena kuti muyesetse kuti banja lonse lizigona mokwanira!