Ukulala kunye nokungabikho kokulala okusemgangathweni ngokuqhelekileyo kuyimiba yabantwana kunye nabantu abadala abahlala ne-ADHD. Ukulala kubalulekile ukuba ukwazi ukugxila kunye nokugxila, imizwa, impilo jikelele kunye nokuphila kakuhle. Ngelishwa, abantu abaninzi abafumani ukulala abayidingayo. Ngenxa yoko, iimpawu ze-ADHD zingaba zibi nakwixesha. Ezi ndlela ezingama-25 zokulala zibazali bafumana uncedo kubo okanye kubantwana babo.
Yakha Ixesha lokulala kwexesha lokulala
Elula, ehambelana. kunye nokuzihlaziya rhoqo ngaphambi kokulala kunceda ukulungiselela umzimba wakho ukulala. Nazi ezinye izinto ezicetywayo ukuba zibandakanye ngexesha lakho lokulala. Xa ufumana ukuba yimiphi imisebenzi ekunceda, sebenzisa ubusuku bonke. Unokuba ubhale phantsi ngexesha lokubheka ixesha lokulala.
1. Unokufudumala okufudumele okanye uBhati: Ngamanye amaxesha, izinto ezilula kakhulu zinokusebenza kakuhle. Ukuhlamba okanye ukuhlamba kuphumla kwaye kukunceda ulale.
2. I-Aromatherapy: Abanye abantu bafumene ukuba ukusebenzisa ioli ye-aromatherapy ngexesha lokubhabha kwabancedisa ukulala, iindawo ezinomlilo ezifana ne-lavender, jasmine kunye ne-chamomile.
Iqabane elifudumele leTybal Herb: Abantu abaninzi bafumana ukuba inkomishi yokufudumala okanye "amaphupha amnandi" ititshala inceda ukulala ubusuku obuhle. Qiniseka ukuba ukhetha itiye engenayo i-caffeine.
4. I-Light Snack ephilileyo: Ukutya okuninzi ngaphambi kokulala ngexesha kunokulala kunzima, kodwa abantu abaninzi bafumanisa ukuba i-snack elula iyanceda.
Isikhathi sokuzilahla: Ukuchitha ixesha elithile elithulileyo ngaphambi kokuba ulale lidibanise ingqondo kunye nokulungiselela ukulala. Nazi ezinye iindlela ongakhetha kuzo ngexesha lakho lokuthula:
Ukucima, ixesha lokudlala labantwana
Ukufunda ixesha kubafundi abadala kunye nabantwana
Ukuphulaphula umculo ophumayo okanye ukuphucula "ngaphandle" kubonakala ngathi uqhuba amanzi okanye iikhilikiti
Ukuphumla okunzulu kunye nokuphefumula
Ukubonakalisa
Ukucamngca
6. Cinga iingcamango ezintle: Nangona kungathatha ixesha ukulungisa ingcamango yakho, zama ukucinga "iingcinga ezivuyokileyo" ngexesha lokulala. Beka eceleni ezo nkxalabo kunye nasiphi na ingcinga engafanelekanga kwaye ube nomkhwa wokucinga kakuhle ngexesha lokulala. Elinye iqhinga kukucinga ngendawo oyithandayo, njengelwandle. Unokude udlale izandi zolwandle. Iimvakalelo ezivuyayo kunye neemvakalelo ezintle zingenza kube lula ukukhupha ukulala.
Yintoni ekufuneka uyiphephe ngexesha lokulala
Iingcebiso ngoku kude kube yinto ekufuneka zibandakanye ngexesha lokulala. Nangona kunjalo, kubalulekile ukukhankanya izinto ezininzi ukuphepha:
7. Musa ukuqala umsebenzi we-Hyperfocus kwixesha lokulala: nangona kunokuba nzima, ungaqali umsebenzi oya kuwenza ukuba wena okanye umntwana wakho ufune ukuxhomekeka kwinto yokuba kunzima ukukhuphaza nokulala. Bobabini abadala kunye nabantwana banokuxhamla xa besebenzisa ikhompyutha okanye ifowuni. Ukususa iTV, ikhompyutheni kunye nomnxeba weselula ukusuka kwigumbi lokulala kunceda.
8. Musa ukusela utywala: abaninzi abantu bacinga ngokusela utywala . Ewe, kubonakala ngathi kunokunceda ubuthongo. Nangona kunjalo, ubuthongo bakho buya kuphumla kwaye buphazamiseke. Utywala lunokwandisa inani lamaxesha ovusa ngalo lonke ubusuku kwaye kukuvimba ukuba ulale ubuthongo obukhulu kufuneka uziva uphumla ekuseni.
Utywala nayo i-diuretic kwaye inokubangela ukuba uvuke amaxesha amaninzi ebusuku ukuze ugijime.
9. Musa ukusela iCafineine: Gwema i-caffeine ubuncinane ubuncinane iiyure ngaphambi kokulala okanye ususe ngokupheleleyo. I-caffeine iyimithi ye-diuretic, ngoko ke unokwenza iindawo zokuhamba ezininzi ngexesha lobusuku ukuba udla i-caffeine kufuphi nexesha lokulala. I-caffeine nayo iyashukumisa, nto leyo ingabangela ukuba abanye bavuke.
10. Musa ukuthuma: Akukho kuphela ukutshayalaza kumonakalo kwimiphophu yakho, kodwa i-nicotine ingenza kube nzima ukulala kwaye kunokubangela ukuphazamiseka ubuthongo ebusuku.
11. Ungadli i-Sugar: Gwema ukutya okuneswekile kunye nokusela emva kwexesha.
Ukuqala kwamandla okuqala okuphuma kwishukela kunokukwenza kube nzima ukulala.
Yonke imisebenzi kwixesha lokulala iyakunceda ukulungiselela ukulala. Nazi ezinye iinkqubo ezongezelelweyo ezinokukunceda okanye umntwana wakho alale xa usenyuka ebhedeni.
12. Phula iNcwadi Yomsindo: Ibali elihle linokunceda abantwana kunye nabantu abadala baphephe. Zama ukulalela ebumnyameni kwaye amehlo akho avaliwe.
13. Ukufunda: Abantu abaninzi bafunda incwadi okanye iphephancwadi ukulungiselela ukulala. Nangona kunjalo, incwadana enokwenene inokubuyisela kwaye igcine uguqula iphepha ngeeyure. Igazini lingaba lukhetho olukhuselekileyo njengoko amanqaku afutshane, kungakhathaliseki ukuba lunomdla njani.
Iphunga elimhlophe: Umsindo omhlophe uyisicatshulwa, esinoqinileyo, esinobuqilima, esinoxolo esinjengomtsalane ovuthayo okanye izandi ezisemvelaphi ezithobayo kwaye zingakhuthazi.
Intshukumo yenguqu: Inkqobo epholileyo, ephothiweyo okanye ekhethekileyo, ithoyiji ekhuselekileyo inokunceda abantwana kunye nabantwana ukuba batyelele ixesha lokulala. Into elula yenguqu ingaqhubeka iyanceda abantwana abadala.
16. Yeka ukukhathazeka: Emva kokuba intloko yakho ibetha umquba, iingxaki zomhla ziqala ukugijima ngokucinga kwakho ukulala. Enye indlela yokumisa oku kukugcina ipeni kunye nepasiti yephepha lakho. Jonga phantsi iingcamango zakho kunye neengxaki kwaye uzithembe wena uya kuzilungisa ekuseni.
Indawo yokulala: Qinisekisa ukuba indawo yakho yokulala iyanceda ukulala-imithwalo kunye nebalabhinti zikhululekile, izibane ziyancipha, ukushisa kukupholile (kungabi kubanda okanye kushushu), kwaye kuthulile.
Iimpilo Zempilo
18. Yiba nexesha lokulala rhoqo kunye nexesha lokuvusa : Ukulala ngexesha elimisiweyo ubusuku bonke nokuvuka ngexesha eliqhelekileyo rhoqo kusasa ukuphucula okungcono. Iwashi yakho yangaphakathi ye-biological ikunceda ukulawula ubuthongo bakho kunye nokujikeleza. Ukubambisana kunceda ukugcina iwashi imiselwe kakuhle kwaye iqinisekise ukuba ulala ngokwaneleyo oyifunayo.
19. Ukuzivocavoca: Ukuzilolonga akukhuthazi kuphela ukukhuthaza impilo enhle kunye nentlalo-jikelele, ikhuthaza nokulala kakuhle. Ukuzivocavoca ngamandla ngaphambi kokuba umbhede ungakhuthazwa, kodwa ukuvuthwa ngexesha lomhla kuya kwenza kube lula ukulala kwaye uhlale ulala ebusuku. Qinisekisa ukuba uqukethe umdlalo ongaphandle ongaphandle kubantwana bakho abane-ADHD.
20. Yiba Nomonde Ngeenguqu: Imiba yokulala yenza ixesha lokulungisa, ngoko ube nomonde. Gcinana nomsebenzi wakho kwaye uhambe ngokukhawuleza kodwa ngokuqinisekileyo uya kuqala ukufumana izibonelelo zobuthongo obuhle.
Izibonelelo
Abanye abantu bafumana izibonelelo ezincedisayo ngokulala kwazo. Kubalulekile ukuba uqhagamshelane nodokotela wakho ngaphambi kokuba uthathe njengoko bangabelana okanye baphazamise ezinye iziyobisi ozithathayo.
21. I-Melatonin: Le hormone eyenzeka ngokwemvelo ifihliwe yinxalenye yengqondo ebizwa ngokuba yi-pineal gland. UMelatonin unceda ukulawula ubuthongo. Ubumnyama buvuselela ukuveliswa kwe-melatonin kunye nokukhanya kukukhawuleza. Iyakwazi ukuphucula ukulala nokuhlala kubantwana abane-ADHD kunye nabantu abadala. Kungaba luncedo kunye nalabo basebenzayo ukujikeleza iinguqu okanye bajongana ne-jet lag. Xoxa usebenzisa i-melatonin kunye nogqirha wakho njengoko inokusebenzisana namanye amayeza kunye nezibonelelo.
22. L-Theanine: Lona i-amino acid efunyenwe kwikhoyi eluhlaza kunye neyomnyama ebonakala isebenza ngokuchasene nemiphumo ye-caffeine. Isetyenziswe ngabanye abantu ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla. Nangona kunjalo, unokufumana izibonelelo zayo ngokusela itiye ekuqaleni komhla (ugweme i-caffeine ngokuhlwa). Qinisekisa ukuba nixoxe nayiphi na isongezelelo kunye nogqirha wakho ukuba ngaba banokusebenzisana namachiza.
Tyelela Udokotela wakho
Nangona izicwangciso ezininzi zokulala zingasetyenziselwa wena ngokwakho, kukho amaxesha apho iingcebiso zonyango zifunekayo. Iingcebiso ezintathu zokugqibela zihloko ukuba uthethe ugqirha.
23. Hlola amanqanaba eNsimbi: Abanye abantu abane-anemia abanamava abanokuphulukana nesifo somlenze (RLS) esinokubangela ukuba kunzima ukuwa nokulala.
24. Lungisa amaxesha amayeza : Ulungiso kwiyeza lakho le-ADHD umlinganiselo okanye amayeza athatyathwa lunokunceda ukulala kulula. Thetha nogqirha wakho ngale nto.
25. Ukuba iingxaki zokulala ziqhubeka: Izifo zokulala, ezifana ne- sleep apnea , imilenze yesifo semilenze, i-narcolepsy, okanye ezinye iimeko zonyango zingabangela okanye zenze igalelo zokulala. Ukuba uqhubeka unenkxalabo malunga nokulala, qhagamshelana nogqirha wakho.
> Imithombo:
> ADDD, Sleep Sleep and Disorders. CHADD. http://www.chadd.org/Understanding-ADHD/About-ADHD/Coexisting-Conditions/ADHD-Sleep-and-Sleep-Disorders.aspx.
> Ukuhlaziywa kwe-Supplementary L-Theanine. Kliniki yaseCleveland. http://www.clevelandclinicwellness.com/Features/Pages/l-theanine-pro-con.aspx.
> Melatonin. Kliniki yaseCleveland. http://www.clevelandclinicwellness.com/Features/Pages/Melatonin.aspx.