Mutevedzeri wechidiki anoda pakati peawa masere kusvika pa10 ekurara usiku humwe. Izvi zvinokonzerwa, mune chikamu, kune mahomoni anotsvaga kukura nekukura kwepabonde izvo zvinosunungurwa kunyanya panguva yokurara. Kunyange zvakadaro zvidzidzo zvinoratidza kuti vechidiki vanowanzowana mavhareji emaawa manomwe chete usiku. Izvi zvakapfupika nehuwandu hwekuda kwevechiri kuyaruka. Kushaiwa kwehope kunokanganisa chikoro uye utano.
Ona zvaungaita kuti ubatsire mwana wako kuwana hope yakakwana.
Vechiduku Vanoda Kuwedzera Kurara Kuve Vana kana Vakuru
Vatsvakurudzi veStanford University vakawana mune chidzidzo chevechiri kuyaruka vanoda humwe kurara, kwemaawa maviri kusvika maviri kune vana vavo vaduku vanopfuura 9 ne10, avo vanongoda maawa masere ekurara. Panguva iyi, miviri yavo iri kuvaudza kuti havadi kuenda kunorara mangwanani-ngwanani, kusvikira manheru masikati, nekuda kwekushandura mumitauro yavo ye circadian uye kusunungurwa kwe melatonin muuropi. Vabereki vanowanzopa vechidiki nguva yekurara uye nguva yekuvhara nguva sezvavanokura.
Munguva iyi, nguva yekudzidzira chikoro inowanzotanga kuchikoro chesekondari kupfuura mumakoro maduku. Izvi zvinogona kusimbisa dutu rakakwana revechiri kuyaruka vachirara gare gare asi vachida kusimuka pakutanga pamazuva ezuva panguva iyo muhupenyu hwavo iyo yavanoda imwe maawa akawanda ehope. Vanogona kurara pamapera evhiki semugumisiro uye vanotambura nekurara kwehope mukati mevhiki.
Zviratidzo zvekurara Kubviswa kwevechiri kuyaruka
National Sleep Foundation inokurudzira kuchengeta ziso kune zviratidzo zvekurara kwekurara:
- Kuoma kunomuka mangwanani
- Kunyangadza masikati
- Kurara hope mukati mezuva
- Oversleeping pakupera kwevhiki
- Kuva nechinetso chokuyeuka kana kuisa pfungwa
- Kurumuka kazhinji uye nekutambudzika kudzokera kurara
Kurara kunogona kuve kukonzera kukanganisa kukuru, kushanda zvakanaka kuchikoro, uye kuora mwoyo. Vechidiki vanewo mungozi mukuru wekuva nematokari emotokari nekuda kwekurara mushure mhiri.
Nzira Yekubatsira Mwana Wako Ari Kuwana Ita Kurara Zvakakwana
Heano mazano mashomanana okuita kuti mwana wenyu avete nehope yavanoda:
- Imba yako yevechidiki inoda kuva nzvimbo yekuzorara yekuzorara.
- Ita nguva yakakwana yekurara uye nguva yakamuka, uye ita izvi zvigadzikane mukati mevhiki.
- Simbisa nguva yekurara, zvakadai sekutora bhaji inopisa kana basa rakanyarara kare.
- Usapindira mune zvimwe zvinhu zvakadai semabasa epamba uye usapinda magetsi mumaawa asati usara.
- Kuti ubatsire mwana wako achiri kuyaruka kuti asazvidya mwoyo nekuzvidya mwoyo izvo zvingaita kuti varambe vakamuka, vavakurudzire kuti vaite mazita ekunyora kana diary apo vanogona kuverenga izvi vasati vavata kana pavanomuka.
- Kurudzirai mwana wako kuti aende kunonoka, chero nguva iyo isiri kurei kana kuti iri pedyo nekurara.
- Dharirai caffeine kushandiswa.
- Usadya, kunwa, kana kurovedza mukati maawa mashomanana ekurara.
- Zororo rezuva nezuva, iva nechokwadi chokuti iyi inenge maawa maviri asati avata.
- Ona kana zvichikwanisika kuti mwana wako ave nechikoro chekupedzisira kutanga nguva iyo inofananidzwa nehutachiwana hwehutano hwekurara.
> Sources:
> Carskadon MA. Kurara Muvana Vari Kuyaruka: The Perfect Storm. Matanho Emakirini eNorth America . 2011; 58 (3): 637-647. doi: 10.1016 / j.pcl.2011.03.003.
> Izwewski C. Kurara Kwekurara . Rijeka, Croatia: InTech; 2012.
> Kurara uye Vechidiki. UCLA Sleep Disorders Center. http://sleepcenter.ucla.edu/sleep-and-teens.
> Vechiduku uye Kurara. National Sleep Foundation. https://sleepfoundation.org/sleep-topics/teens-and-sleep.