Matipi gumi ekuti Vana Vako Varare

Zvemukati

• Seta nguva yekurara yakasarudzika
• Seta nguva yekumuka
• 3. Gadzira purogiramu yenguva dzose yekurara
• 4. Dzima masikirini kanenge maawa maviri usati warara
• 5. Deredza kushushikana usati warara
• 6. Gadzira nzvimbo yekurara-inokonzeresa
• 7. Zvichengetedze zvichitonhorera
• 8. Batsira kudzikisira kutya
• 9. Deredza pfungwa pakurara
• 10. Iva nehanya nekutadza kurara

Kurara chikamu chakakosha chekuchengetedza hutano hwakanaka, asi nyaya nekurara hadzisi matambudziko anouya nekukura. Vana vanogona kunetseka kuwana kuzorora zvakakwana, uye kana vasingakwanise kurara… haugone kurara.

Nguva yekurara inogona kuve nzvimbo yehondo kana vadiki vasingazogadzike nekurara. Asi pane nzira dzekuti kunyange mikana yekukunda. Edza kushandisa aya matipi gumi kuti udzidze kurwisa iyo hondo ... uye ukunde!

Seta nguva yekurara yakasarudzika

Vana vechikoro-zera vana vanoda pakati pe9 ne11 maawa ekurara manheru ega ega, maererano neNational Sleep Foundation. Asi pane zvakawanda zvakasiyana-siyana muzvido zvekurara uye maitiro. Vazhinji vana vane mapatani asingachinje zvakanyanya, zvisinei nezvaunoita.

Kwayedza kumuka icharamba ichimuka mangwanani kunyange ukavaisa pamubhedha pava paya, uye mazizi ehusiku haazokotsira kusvikira miviri yavo yagadzirira.

Ndosaka zvakakosha kuti vabereki vashande nevana vavo mukumisikidza nguva yekurara ine mutoro inovabvumira kuwana yakawanda yekurara uye kumuka nenguva, anodaro Ashanti Woods, MD, chiremba wevana muBaltimore, Maryland.

Seta nguva yekumuka

Seta nguva yekumuka zvichibva pakurara kwemwana wako uye nguva yaanoenda kunorara. Woods inokurudzira kuumba tsika yekumuka-kusimuka semakore ekuchikoro kuyamura kudzivirira kushungurudzika kwevabereki vari munzira.

Uye rangarira kuva unopindirana neiyo purogiramu. Kubvumira mwana wako kurara gare gare pakupera kwevhiki kune rupo, asi kunogona kudzosera shure mukufamba kwenguva.

Maawa ekuwedzera ekurara anoita kuti zviomere muviri wavo kuti vanzwe kuneta panguva yekurara. Asi kana iwe uchikwanisa kuyedza kuita nguva yekurara uye nguva yekumuka zvakafanana, mukati meawa kana kudaro zuva rega rega, unenge wave kuita hupenyu hwevanhu vese sooooo zvirinyore.

3. Gadzira purogiramu yenguva dzose yekurara

Maitiro anonyanya kukosha kune vacheche, vana vadiki, uye vanoenda kukireshi. Woods anokurudzira kuti mushure mekudya kwemanheru yasara inofanira kusanganisira nguva yekutamba yakajeka, kugeza, kukwesha mazino, nyaya yekurara, uyezve kurara.

Vavarira chiitiko chinonyaradza uye chinozorodza, kumisikidza yakanaka nguva yekurara mamiriro. Pasina nguva, muviri wemwana wako unogona kungoerekana watanga kuve nehope pakutanga kwetsika.

4. Dzima masikirini kanenge maawa maviri usati warara

Melatonin chidimbu chakakosha chekurara-kumuka macircuit. Kana mwero we melatonin wave pamusoro, vanhu vazhinji vakarara uye vakagadzirira kurara.

vakawana kuti mwenje webhuruu kubva kuterevhizheni skrini, foni, kana komputa yekutarisa inogona kukanganisa kugadzirwa kwehomoni melatonin.

Kuona TV, kutamba mitambo yemavhidhiyo, kana kupururudza mapeji ewebhu pafoni kana pakombuta usati warara chengeta mwana wako anowedzera imwe maminetsi makumi matatu kusvika makumi matanhatu, maererano neichi chidzidzo cha2017.

Ita yekurara ive isina-screen zone kana zvirinani ita chokwadi kuti ese masikirini akasviba panguva yekurara. Uye chengeta foni yako yakanyarara kana iwe uri mumba memwana wako - kana usatakure imomo zvachose.

Panzvimbo penguva yechiratidziro, Abhinav Singh, MD, director weIndiana Sleep Center, anokurudzira kuverenga kumwana wako manheru kuitira kuti uropi hwake hwazorore.

5. Deredza kushushikana usati warara

Imwe hormone inoita basa muhope i cortisol, inozivikanwawo se "stress stress." Kana huwandu hwecortisol hwakwira, muviri wemwana wako haugone kuvhara uye kuenda kunorara.

Chengetedza zviitiko zvepamberi pekurara zvakadzikama. Izvi zvinogona kubatsira kudzivirira kuwandisa kwakanyanya kwecortisol muhurongwa hwemwana wako. "Unofanirwa kudzora kushushikana kuti zvive nyore kurara," anodaro Dr. Sarah Mitchell, chiropractor uye wezano wekurara.

6. Gadzira nzvimbo yekurara-inokonzeresa

Mashizha akapfava, nzvimbo inovhenekera mumvuri, uye runyararo rwakati wandei zvinogona kubatsira mwana wako kusiyanisa pakati pehusiku nehusiku, zvichiita kuti zvive nyore kurara.

"Kugadzira nzvimbo yekurara-yakakosha kwakakosha nekuti inogadzira nhanho yekurara nekuderedza zvinokanganisa," anodaro Mitchell. "Kana iwe wakadzikama hauna kutsauswa, uye unogona kukotsira nekukurumidza uye nerubatsiro rwushoma."

7. Zvichengetedze zvichitonhorera

Kurara kwemwana wako hakungoenderana nechiedza (kana kushomeka kwacho). Izvo zvakare zvine hunyanzvi hwekupisa. Matanho eMelatonin anobatsira kudzora kudonha kwetembiricha yemuviri yemukati inodiwa kurara.

Nekudaro, iwe unogona kubatsira kudzora kwekunze tembiricha. Usasunga mwana wako zvakanyanya kana kuisa kupisa kwakanyanya.

Whitney Roban, PhD, chiremba wezvepfungwa uye wezvekurara, anokurudzira kupfekedza mwana wako mupyjama yekufema uye nekuchengeta tembiricha yekurara kutenderedza 65 kusvika 70 ° F (18.3 kusvika 21.1 ° C) husiku.

8. Batsira kudzikisira kutya

Midzimu uye zvimwe zvisikwa zvinotyisa zvinogona kusatenderera husiku, asi panzvimbo pekudzinga kutya kwekurara, taura navo nemwana wako.

Kana iko kusimbiswa kuri nyore kusingashande, edza kushandisa yakakosha toyi kuti umire wakarinda husiku kana kumwaya mukamuri ne "monster spray" usati warara.

Roban anokurudzira kuronga nguva mukati mezuva kugadzirisa chero kutya uye kudzivirira kushandisa nguva yekurara kune aya marudzi ehurukuro.

"Vana vakangwara uye vanokurumidza kudzidza kuti vanogona kumisa nguva yekurara kana vakashandisa nguva iyoyo kutaura kutya kwavo kwekurara," anodaro.

9. Deredza pfungwa pakurara

Vana vanogona kunetsekana kuvhara uropi hwavo husiku. Nekudaro, pachinzvimbo chekuwedzera iko kuzvidya moyo nekusimbirira kuti inguva yekuenda kunorara ("izvozvi!"), Funga kutarisisa zvakanyanya pazororo uye nekuchengetedza mwana wako akadzikama.

Edza kudzidzisa mwana wako nzira yekufema yakadzika kudzikamisa muviri wake. "Femera mukati nemumhino yako kwemasekonzi mana, batisisa masekondi mashanu, fema nemumuromo wako masekondi matanhatu," anodaro Roban.

Vana vadiki vanogona kungodzidzira kutora nguva refu, kufema kwakadzika mukati nekunze, anodaro.

10. Iva nehanya nekutadza kurara

Dzimwe nguva, ako akarongwa-akarongwa marongero haangoburitse mhedzisiro yaunoda. (Mhoro, gamuchirwa kuva mubereki!)

Kana mwana wako achinetseka kurara, achiramba achirota, achigomera, kana kufema nemiromo yavo, vanogona kunge vaine dambudziko rekurara, anodaro Mitchell.

Nguva dzose taura nachiremba wako wevana kana iwe uine chero zvinonetsa pamusoro penzira dzekurara dzemwana wako. Vanogona kukurudzira mubatsiri wezvekurara kana vane mamwe mazano kuti iwe uedze kuitira kuti mhuri yese iwane kurara kwakanaka kwehusiku!