Ohoroa i roto i taiohi: Take me te rongoā

Taiohitanga - te whakawhitinga i te tamarikitanga ki te pakeke - he etahi āhuatanga o te tupu me te mahi o te kuao tinana, maha haere tahi e te raruraru hauora. Ohoroa i roto i te taiohi - tetahi o aua raruraru e pā kore anake i runga i tona huru tinana, engari ano hoki i runga i mahi kura, ngā hononga ki ngā mātua, me te hoa.

Take o te ohoroa

E ai ki te rangahau hauora, te auau o te moe mo te 14-15 tau tamaiti ko 8.5-9 haora, e te tikanga e me ia haere ki te moenga i te 22.00 pm, ki te hiahia koe ki te tiki ake mo te kura i 7.00 i te ata. Heoi, he maha ngā tamariki i tenei tau tīmata te raruraru ki te tukanga o te taka moe. Ohoroa i roto i taiohi he noa (e pā ana ki 12.5% o te 14 tau o te tau ngā tamariki) me tupu maha reira no o ratou i pai ki te moe, engari no te mea o te unavailability o te roro o te tamaiti ki te moe.

Ko te take tino noa mō tenei - ko te hanga roa o te melatonin taiki, e puta i te tau i muri atu i roto i ngā pakeke. Ka rite ki te hua o te roro o te tamaiti e taea kore rangi i roto i ki te tukanga o taka moe, me te wheako me whakaaro e pā ana ki tenei, me te kore e whai wāhi ki te whakaoti i te raruraru.

Take o te ohoroa i roto i ngā taiohi:

• huringa whaiaroaro (huringa hormonal) i roto i te tinana o te tamaiti i tenei tau.
• ahotea aronganui (ahotea, korekore, mau mana'o), ka e āwangawanga nga tama a taua tau mo tetahi take, pakeke ngali vahavaha noa.
• Hē titoa takahi o te tikanga o te ra ranei, rawa i roto i te wā hararei, ina te ngana te tamaiti ki te haere ki te moenga i muri, whakamārama e "otospitsya apopo", a ka he moe roa i roto i te ata, me te ahiahi, hanga he kaha "ki te hopu ake" wā moe moe mua ranei reira patoto iho te hōtaka i ia te wā o te ra, me te reira moe - (e tenei e taea e hoki pūtaiao rangahau whakahaere).
• kawenga taimaha (hinengaro, me te aronganui) e te tino maha e pā ana te reira ki ngā whakaritenga kura.
• mahi tinana ngoikore, no te mea i roto i tenei tau o te kaupapa, hākinakina, he tino tika mō te whanaketanga noa kēmu kaha.
• mau peu kino e puta ina whai koe te wa atu noa te tamaiti, ina e kawea atu e ia i te kai paipa, te kohi o inu i te kava, taero (E pā ana hoki tenei ki te momo o inu kawhe me te pūngao).
• faaineineraa tano ore whakaritea mo te po (kahore moe tikanga, oko fiemālie i roto i te ruma ranei he moenga fiemālie).
• Na te take tino noa - te kōrero ipurangi me te pānga o te Internet.

Nahea ohoroa

Ngā mātua o ngā tamariki 14-15 tau te pakeke, ki te kia whanga ana ki te whakarongo nui mo tona hauora me te moe kounga. Meinga hoki āwangawanga kia, te tuatahi o te katoa, whakaiti o te wā moe po ka moe te tamaiti i te iti rawa 8 haora.

Me hoki koe ki te mau i te wā, ka reira te mea he tukanga o taka moe. Hoki tenei wa he tangata hauora, te tikanga ki runga ki te 15 meneti, me te mea "pipiripia motu" te taiohi, me te kore i taea e hinga moe mo te wa roa (ki runga, ki te 2 haora) no te mea o te whakaaro koriri, haamana'oraa, waiata, ranei te raruraru i te moenga, na kia hanga e te reira e pā ana ki ngā mātua whakaaro nga take mo tenei.

Tino maha faaite ohoroa ake i roto i ngā taiohi awakenings pō e pā ana ki ngā mate maha (moepapa, haruru, etc ..). te tikanga taka moe tonu tamaiti hauora, me te hunga e mamae i raruraru moe, e taea te pau i runga taua mea mo te ia.

Kua riro te tohu tino o te kore o te moe i te tukanga matatini o te whakatairanga i te tamaiti i roto i te ata i roto o te moenga. I muri i te po o ngā raruraru moe taiohi mana'o te mana'o o te ngoikore hūhi ranei. Ki te kore e tenei mana'o haere mo te hawhe o nga haora i muri, ko reira he tohumate o te ohoroa.

Tohu o te tamaiti fakamasiva moe

Ohoroa Ko te taiohi kitea 14 tau te, runga ake katoa, tona huru tinana, me te hinengaro. Ko te mau hopearaa o te moe rawakore me te po o te ohoroa i tenei tau ko nga tohu waho, me ngā rerekētanga i roto i te whanonga me te huru o te tamaiti:

• āhua pukukino a ara pukuriri i roto i te ata, me te ahiahi;
• hiahia auau o trifles;
• i roto i ngā hāora kura i reira he tohu o te whanganga rawakore aro,
• waimaerotanga mahara ki kāinga me te ako;
• peka i roto i te mahi mātauranga i roto i te kura;
• rohirohi ma'i;
• ngaronga o te hiahia ranei, i runga i te anga ke, te hiahia ki te kai atu atu i mua.

Ohoroa i roto i ngā taiohi: maimoatanga

Ngā mātua i roto i tenei āhuatanga hohaa ohoroa i roto i taiohi. He aha ta ratou e inoi. e kore te mea E ai ki ngā pūrongo hauora ohoroa etahi ahua o te mate te tangata, engari kotahi anake o nga tohu o ngā raruraru hauora tākaha. Na te taahiraa matamua ki te whakaoti i tēnei raruraru, ko te ki te nau fakamahino'i e ka whakamārama i te take o disorders moe.

Na, kia mau metua ia tauturu i to ratou tamaiti akakoromaki i te raruraru taua. Ko te mea matua - ki te wahi i te porohita nanakia i roto i nei whārua me ētahi atu raruraru meinga rangirua o te moe i te tamaiti, ka ko ia te take o te ohoroa mō te hauora taiohi tinana me disorders hinengaro.

Events mo te māori o te moe

Ohoroa i roto i taiohi, ki te āhua wā-poto, e taea te whakakorea ki te awhina o etahi mehua ki kia tangohia e te matua, ahakoa o nga take o te ohoroa:

1. He kanga i runga i te paramanawa po mutunga, rawa te horomanga whakapeka, paowa, me te fatty kai, tiakarete me sweets, kawhe kaha, me te tea. Ki te hiahia te tamaiti ki te kai tina i mua i te haere ki te moe, e waiho te pai ki te whakahere a ia tetahi hua miraka.
2. Tirotiro i te moenga, me te moenga o te tamaiti mō te whakakapinga o moenga kāore te moenga iho ranei. e tūtohu ana ki te tango i te nanamu e kia pokanoa ki te moe.
3. Topa i roto i te ahiahi kōrerorero ki te waea, TV me te rorohiko, tahuri atu te taputapu katoa mo te haora i mua i te taotoraa.
4. Ki te te moe te tamaiti i roto i te ruma e fāmilí, ko reira nui ki te tutakina ia wāhi o te tamariki, hei tauira, i te tā mata.

Prevention o ohoroa

Ngā mātua e kore e taea e maha e ki ia tamaiti o muri ki te whakaae i runga i te tahi mau take faufaa. Heoi, ka taea e tenei anake te āwhina ki te hinga i te raruraru o te ohoroa. Kimihia te reo noa ki a ratou he nui ki te mahi tahi ki te whakaoti i tenei raruraru i roto i taua ara:

• whakaae i haere te tamaiti ki te moe tonu i tetahi wa, ka whakawhanakehia e ia te pūpū tika;
• whakarerea moe awatea (ki te i whakamahia ai), ki te aroturuki i te tamaiti e kore e taka moe i muri i 17.00;
• Ka rāhuitia e te whakamahi o te rorohiko me te mataara TV i roto i te ahiahi, rawa kiriata me ngā kēmu ki ngā āhuatanga o te whawhai me te wehi;

• whakamārama e ko reira e tika ana ki te whakarere i te kai o inu whakaongaonga i roto i te ahiahi, ko te pai te ahiahi ki te inu tea otaota (pai ake reka - te miniti, te pama rēmana me te tahi atu otaota.);
• i muri ki te taotoraa whakarite i te ruma pouri hongofulu, ka āwhina i te reira tere ake runningaway melatonin.

maimoatanga ohoroa ma'i

A, no te kore e ohoroa i roto i te taiohi mo te wa roa haere ahakoa kua oti kē i tangohia katoa o tona mahi fakatonutonu i runga i te wahi o nga matua, me te tamaiti, hanga ana e ia te tikanga ki te kōrero e pā ana ki te ahua ma'i o te mate, na ko reira taea ki te whakamahi i maimoatanga ki otaota hei rongoā rongoā ranei.

Rongoā mō te ohoroa kia whakahau taiohi he tākuta nei e tauturu i te whakatau i te take o te moe rawakore , me te tūtohu huarahi ki te whakatutuki i tenei raruraru. Nuinga o ngā wā, tūtohu tohunga te rongoā e whai ake nei:

1. Ka taea te whakamahi Melatonin (moe taiki) mo te maimoatanga anake mo te wa poto, me te i muri anake pūhuruhurutanga taiohi.
2. Various teas i runga i te tipu taka: te Kamomere, Peppermint, i nehua a. Tenei tea kia inu te hawhe haora i mua i te moe.
3. Valerian Ko te whakato tino noa ki te whakakore disorders moe, engari i reira he he mōrea (i roto i te taiohi) whiwhi i te pānga ritenga ina e taea ai te nui haere te pakiaka valerian manukanuka.

A, no te hiahia koe ki te kōrero i te tākuta

Ki te ki te mehua katoa te whakapai ake i te tukanga moe, me te whakapai ake i te kounga o te moe pô o te tamaiti e kore e te āwhina, Me ai koe ki te kōrero ki te tākuta. Ko te take o te ohoroa kia he mate o te pūnaha io, ranei raruraru hinengaro o te tamaiti.

Na reira, i roto i te take o disorders aronganui he pai ki te whai i te uiuiraa ki te kaimātai hinengaro. Ka taea ki te āwhina i tō tamaiti akakoromaki i to ratou kare kino me te whakatau i tēnei mātanga tino tohu "raruraru hongofulu."

kaimātai hinengaro Specialist whakaako taiohi ki te whakahaere i o ratou kare, ki te ārai i te pā tōraro o te ahotea aronganui (tautohetohe i roto i te utuafare, a ki te hoa, raruraru i roto i te kura, me etahi atu.), I pai rite whakahere mātua whakapai ake ratou whanaungatanga utuafare, ki te karo i te whakamārama mārama o te hononga i roto i te aroaro o te taiohi e ko ko reira ano hoki te take noa o raruraru hinengaro.

toenga aronganui pai i roto i te āhuatanga i taua kia ū te huru hinengaro o te taiohi.

mutunga

I muri i te whai whakaaro ngā āhuatanga katoa o te otinga o taua raruraru noa rite ohoroa i roto i taiohi, ai, maimoatanga o te wā-poto, me ngā ma'i o te mate, e taea te faaoti i te reira e te kaha tahi anake tahi me ngā mātua o te taiohi ka taea ki te āwhina i tō tamaiti kia whakakahoretia o ohoroa.