Karolo ea bohlokoa ea batho e nka ho robala nako e telele bosiu e le boiketlo. Ba bangata ka boikhohomoso ba re ba sebetsa ka mor'a nako 'me ba fumana lihora tse seng kae feela tsa ho robala. Leha ho le joalo, boroko ba boleng bo botle - bonyane lihora tse 7 bosiu - ke ntho ea bohlokoa. Sena se u nolofalletsa ho boloka boima bo tloaelehileng, ho boloka kutloisiso e ntle ea insulin, ho fokotsa kotsi ea sefuba le ho eketsa ho hanyetsa khatello ea kelello. Ba robalang ka ho lekaneng ba bontša tlhahiso e ntle ea mosebetsi le mohopolo o tsitsitseng. Boroko bo boetse bo bohlokoa bakeng sa tlhahiso ea lihomone tsa basali le tsa banna tse ikarabellang bakeng sa matla.
Litlhahiso tse 10 tse netefalitsoeng ho u thusa ho robala hantle ke tsena:
1. Folisa kamore ea ho robala
Mocheso o loketseng oa moea bakeng sa ho robala o pakeng tsa 16 le 20 degrees. Itlhahlobe, empa hopola hore letšoao la pele la maemo a matle bakeng sa boroko ke bethe e batang. Ho hloa tlas'a likoahelo, qalong u lokela ho thothomela ho tloha serame. Haeba ho se na taolo ea boemo ba leholimo ka kamoreng, bonyane beha fan haufi le bethe.
2. Fifatsa kamore ea ho robala
Esita le khanya e nyenyane e sitisa tlhahiso ea melatonin le ho sitisa boroko. Koala fensetere ka likharetene tse lefifi, tima lisebelisoa tsohle tsa elektronike tse nang le li-LED kapa u li koahele ka karoloana e nyenyane ea tepi ea motlakase. Batho ba bang ba rata limaske tse ntšo tsa boroko - ba etsa mehlolo.
3. Bofubelu le boputsoa
Mokhoa oa ho falimeha o hlohlelletsoa haholo-holo ke blue spectrum. Letsatsi la mots'ehare kapa sekirini sa k'homphieutha se panyang se sitisa boroko. Khanya e mofuthu e khubelu e tsoang seifong e tla u thusa ho robala.
4. Beha liselefouno
Mahlaseli a tsoang ho li-skrini tsa li-smartphone a fokotsa palo ea linako tsa boroko bo tebileng. Lahla oache ea alamo fonong ea hau 'me u kenye oache molemong ona. Koala molumo bosiu e le hore o se ke oa sitisoa ke melaetsa e kenang.
5. Ho khutsa
Lerata le lesoeu, joaloka molumo oa sefene se mathang, le ka u thusa hore u robale, empa lerata la seterateng le ka etsa hore ho be thata ho robala. Haeba kamore ea hau ea ho robala e sa sireletseha hantle, reka li-earplugs. Kopa baahelani hore ba khutse ka mor'a lihora tse ngata.
6. Ho tsoha
Ha u ntse u le mafolofolo hoseng, u tla khathetse haholoanyane mantsiboea. Nakoana ka mor'a hore u tsohe, pepesetsa 'mele oa hau letsatsing ka metsotso e 10 feela. U tla ba le bonase ka mokhoa oa ho eketseha ha tlhahiso ea vithamine D. Haeba ho le maru kapa u tsoha ka mor'a lefifi, u ka reka lebone le etsisang khanya ea letsatsi.
7. Kemiso ea letsatsi le letsatsi
Ntho ena e hloka khalemelo e itseng, empa e lokela ho leka. Tsoha ka nako e tšoanang letsatsi le leng le le leng, esita le ka mafelo-beke. E le molao, ho robala pele ho khitla ho molemo. Haeba u tloaetse ho robala bosiu haholo, ho molemo ho robala pele ho letsatsi ho e-na le ho robala hoseng.
8. Ho bala
Bala metsotso e 15 pele u robala. Qoba litloaelo tse rarahaneng, khetha buka e bonolo ho phomola le ho tlohela matšoenyeho a letsatsi.
9. Bethe e ntle
Bethe le materase ke letsete le tla tšoarella lilemo tse tlang. Haeba bethe ea hau e sa phutholoha, nahana hape ka lichelete tsa hau ho boloka materase a matle - ho bohlokoa.
10. Tloaelo ea boroko
Ka ho shebella, u ka khetha lintho tse u thusang ho robala. E ka ba hlapa e futhumetseng, kapa mmino o monate, kapa ho bua le bana. Leka malebela a sengoliloeng sena 'me u boloke tse sebetsang kemisong ea hau ea mantsiboea.