Mazororo echirimo akaparira kuregeredza kwakawanda kudivi revabereki. Nguva yekurara na20:30 pm yakanonoka kutora mukana wemanheru ezuva, kudya kwemanheru nemhuri neshamwari. Yave nguva, ikozvino, yekutangazve rhythm inoenderana nemazuva echikoro.
Kubvunzurudzwa nevatinoshanda navo kubva kuna Madame Figaro, Claire Leconte, muongorori wechronobiology uye purofesa wedzidzo psychology kuLille-III University, anomupa zano.
1. Batsira mwana kuona zviratidzo zvake zvokuneta
Pane akati wandei: kunzwa chando, kuzamura, kupukuta maziso nemaoko… Yave nguva yekuenda kunorara. Kubva kukireshi kusvika kumagumo echikoro chepuraimari, mwana anofanira kurara pakati pemaawa 10 ne12, achiverenga hope yehusiku neyekurara.
2. Hapana chidzitiro usati warara
Kana munguva yezhizha mwana aibvumirwa kutarisa TV manheru kana kutamba pahwendefa kana console, zviri nani kuiisa mudhirowa sezvo kutanga kwegore rechikoro kunoswedera. Masikirini anokanda mwenje webluish unorasisa wachi yehuropi kuti ifunge kuti achiri masikati, izvo zvinogona kunonoka.kurara.
3. Itai tsika yekurara
Izvi zvinosimbisa mwana uye zvinomubvumira kuderedza kudzvinyirira. Tisati tarara, tinokanganwa zvese zvinofadza uye tinoenderera mberi kumitambo yakadzikama yekugadzirira kurara: kutaura nyaya, kuimba rwiyo rwemucheche, kuteerera mimhanzi yakanaka, kudzidzira mamwe maekisesaizi. sophrology kukurudzira kurara ... Kumwana wega wega maererano nezvaanoda.
4. Tora
Kuti aende kuchikoro, mwana achafanira kumuka kare kupfuura panguva yezororo. Saka, isu tinotsinhanisa sleepover kune diki kurara mangwanani, vachangobva kudya. Ichabatsira mwana kupora uye kukwanisa kumuka kare mukati memazuva mashoma.
5. Shandisa zvakanyanya zuva kana zvichibvira!
Melatonin, inova hormone yekurara, inoda… zuva! Saka usati wadzokera kukirasi, shandisa zuva zvakanyanya mukati mezuva (kana kuti chiedza chepanyama!) Nokutamba kunze kwete mukati.
6. Kurara murima
Kana melatonin ichida chiedza chemasikati kuti idzore, mwana, kuti aigadzirise, anofanira kurara murima. Kana achitya, tinogona kubaya diki usiku chiedza pedyo nemubhedha wake.