Kurasikirwa kwekurara kune hanya nevakuru nevana. Maererano nekuongorora kwe2016 neCenters for Disease Control and Prevention, zvinodarika chikamu chimwe chete muzvitatu zvevanhu vakuru veAmerica havasi kuwana hope yakakwana. Kurara kwakakwana kunogona kuva nemigumisiro yakakomba yehutano, kusanganisira ngozi yakawanda yekuva nekusingaperi kwemamiriro ezvinhu akadai sekurema, chirwere cheshuga, hypertension, chirwere chemoyo, chirwere, nekuora mwoyo.
Izvo zvine ngozi. Maererano neNational Sleep Foundation, kurara kwakakwana kunofungidzirwa kuti ndiko kunokonzera ngozi dzemotokari dzinokwana 100 000, kukuvadzwa kwevanhu 76 000 uye vanhu 1 500 gore negore.
IAmerican Academy of Sleep Medicine (AASM) inokurudzira kuti vanhu vakuru vane makore gumi nemasere vanopinda maawa manomwe usiku kuti vawane hutano hwakanaka, uye National Sleep Foundation inoti vanhu vakuru kusvika pamakore makumi matanhatu nematanhatu vanofanira kurara maawa manomwe kusvika mapfumbamwe usiku.
Kuvana, kusawana kukwana zvakakwana kunogona kunyanya kuoma. Miviri yavo nemafungiro avo vachiri kukura uye kukura uye kurara chikamu chinokosha chekuvandudza kwakanaka. Zvidzidzo zvakaratidza kuti kuwana zvakakwana kunotsigira vana kutarisa; maitiro ; manzwiro, mupfungwa uye mumuviri; pamwe nekukwanisa kwavo kudzidza nekuyeuka. Kana vana vasingakwanisi kurara zvakakwana, miviri yavo haikwanisi kurwisa zvirwere pamwe (chinetso chikuru chevana vane chikoro chechikoro, avo vanogara vachirwara zvirwere zvinopararira zvakadai semagetsi mukirasi).
Kusakwanisa kurara muvana zvakare kwakabatanidzwa mukuderedza uye kufungidzira kunopindirana uye kunogona kupindira kukwanisa kwomwana kuisa pfungwa uye kuteerera.
Ndosaka zvakakosha zvikuru kuti vabereki vatore matanho ekuita kuti vana vakwanise kuwana hope yakakwana. Kana mwana wenyu achirwisana nguva dzose achienda kunorara kana ane dambudziko rokurara , iva nechokwadi chekugadzirira nguva dzakanaka dzekurara uye taura nachiremba wako kana zviyero izvi zvisingawedzeri kusvika kune zzz yakakwana.
Kurara Kwakawanda Vana Vanodei?
Muna 2016, maAASM akakurudzira zvinotevera kurara kwevana kuti vave nehutano hwakanaka:
- Makana 4 kusvika kumwedzi gumi nemaviri: maawa 12 kusvika ku16 (kusanganisira naps)
- Vana vane makore 1 kusvika ku2: 11 kusvika kuawa gumi nemana (kusanganisira naps)
- Vana vane makore 3 kusvika ku5: 10 kusvika kuawa gumi nemaviri (kusanganisira naps)
- Vana vane makore 6 kusvika ku12: 9 kusvika maawa 12
- Vana vane makore 13 kusvika ku18: 8 kusvika kuawa gumi
Kana vana vako vari kuwana kuwana, usatya. Iwe unogona kutora matanho ekuvimbisa kuti vanowana kurara kwavanoda.
Rongedza Nguva Yakanaka Yokurara Routine
Kuva netsika yekurara nguva yakadai sekushambidza, nhau uye zviedza zvakasvibira kana mimhanzi inonyaradza inogona kudzikinura vana uye kuvabatsira kuti varara. Uyezve, tarisa zviratidzo zvekuti mwana wako haasi kuwana hope dzakakwana sekutambudzika kunogara wakamuka kuchikoro, kusagadzikana uye kunetseka kunomuka mangwanani.
Chengetera Zviroro Zvisingaoneki
Kuchengeta nguva inowedzera chikonzero kuvana vasina kuwana zvakakwana kurara. Kutumira mameseji, Instagramming, uye TV zvinoita kuti zvive nyore kuti vana varara uye varare zvakanaka . Usabvumira vana kuunza terevhizheni, foni, piritsi kana kombiyuta muimba yavo yekurara. Izvi zvakarewo hurukuro yekuchengetedza foni kune vabereki nokuti vanogona kutarisa zviri nani kuti foni iri kushandiswa sei uye inopindira musati matambudziko akadai sekushandiswa kwepabonde kana kushandiswa zvisina kukodzera kunotarisana nehupenyu hwemwana.
Ramba uri pamusoro pekushanda kweimba
Batsira vana kuti vadzidze kugadzirisa basa ravo rechikoro. Vana nhasi vari kuwana basa rechikoro rakawanda kudarika zvizvarwa zvakapfuura, kunyange mumaduku maduku. Batsira mwana wako kudzidza kuverenga nzira yekugadzirisa zvikamu zvakanaka (zvakadai nekusa kumirira kusvika kumugumo wokupedzisira kuita basa rinogona kutora mazuva akawanda kuti apedzise uye kuita basa rechikoro mushure mekunge apinda mumba pane asati avata) kuitira kuti ave kunyanya kushungurudzika pamusoro pekuchikoro uye vanogona kurara nenguva.
Kana mwana wako achiri kurwisana kuenda kunorara, tsvaga zvikonzero nei angave achizeza kuenda kunorara, zvakadai sekuda kugara nevana vakwegura, kushevedza kana kutofunganya pamusoro pechinhu.