ื™ืกื•ื“ื•ืช ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง: 10 ืขื“ 12 ื—ื•ื“ืฉื™ื

ืชื•ื›ืŸ:

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ื‘ืžืืžืจ ื–ื”

  • ืžื”ื• ื“ืคื•ืก ื”ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœื™?
  • ื›ืžื” ืฉื™ื ื” ืฆืจื™ืš ื”ืชื™ื ื•ืง (10-12 ื—ื•ื“ืฉื™ื)
  • ื›ื™ืฆื“ ืœื”ืงื™ื ื”ืจื’ืœื™ ืฉื™ื ื” ื˜ื•ื‘ ื”ืชื™ื ื•ืง?
  • ื”ืื ื™ืฉ ื‘ืขื™ื•ืช ืฉื™ื ื” ื‘ื’ื™ืœ ื–ื”?
  • ื‘ื™ื™ื‘ื™ ืฉื™ื ื” ื•ืคื™ืชื•ื—
  • ื”ืื ื”ืชื™ื ื•ืง ืฉืœืš ืžื•ื›ืŸ ืœืœื™ืžื•ื“ ืฉื™ื ื”?
  • ืกื™ืžื ื™ื ืฉืœ ืชื™ื ื•ืง ืจื“ื•ื ื•ื ืžืืก

ื”ื•ืจื™ื ืžื•ื“ืื’ื™ื ื‘ื“ืจืš ื›ืœืœ ืื ื”ืชื™ื ื•ืง ืฉืœื”ื ืžืงื‘ืœ ืžืกืคื™ืง ืฉื™ื ื” ื‘ื›ืœ ื™ื•ื. ืžืืžืจ ื–ื” ื ื•ื’ืข ื”ืคืจื˜ื™ื ื”ื—ืฉื•ื‘ื™ื ืฉืœ ืฉื™ื ื” ื”ืชื™ื ื•ืง ืœื”ื‘ื ื” ื˜ื•ื‘ื” ื™ื•ืชืจ ืฉืœ ื”ืฆืจื›ื™ื ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ืœื™ืฉื•ืŸ.

ืžื”ื• ื“ืคื•ืก ื”ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœื™?

ื›ืืฉืจ ื”ืชื™ื ื•ืง ืฉืœืš ื”ื•ื ื‘ืŸ ืฉื™ืฉื” ื—ื•ื“ืฉื™ื, ื”ื™ื ืชื”ื™ื” ื™ืฉื ื” ื™ื•ืชืจ ืœื”ืชืขื•ืจืจ ืคื—ื•ืช ื‘ืžื”ืœืš ื”ืœื™ืœื”. ืขื ื–ืืช, ืฉื’ืจืช ื”ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ื•ืืช ื”ืžื–ื’ ื™ืฉ ื”ืจื‘ื” ืžื” ืœืขืฉื•ืช ืขื ื”ืฉื™ื ื” ืฉืœืš. ื—ื™ื‘ื•ืจ ื–ื” ื’ื“ืœ ื›ื›ืœ ืฉื”ืชื™ื ื•ืง ื’ื“ืœ.

ืื– ืื™ืš ืœื™ืฉื•ืŸ ืชื™ื ื•ืงื•ืช? ื”ืžืฉืš ืœืงืจื•ื ื›ื“ื™ ืœื“ืขืช ืขืœ 10 - 12 ื—ื•ื“ืฉื™ ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ื“ืคื•ืก.

ืืชื” ืžืจื™ื ืฉื™ื ื” ื˜ื•ื‘ื” ืื ื”ืชื™ื ื•ืง ืฉืœืš ื™ืฉืŸ ื™ื•ืชืจ ืžืขืฉืจ ืฉืขื•ืช ื‘ืœื™ืœื” ื™ืฉ ืœื”ื‘ื™ืŸ ืื™ืš ืœื”ื™ืจื“ื ื‘ื›ื•ื—ื•ืช ืขืฆืžื”. ืขื ื–ืืช, ืœื ืžืงื‘ืœ ื”ื“ื’ื™ืฉ ืื ื”ืชื™ื ื•ืง ืฉืœืš ืคืชืื•ื ื”ื•ืคืš ืœื™ืœื™.

'ื”ืชื™ื ื•ืง ื‘ืŸ ื” -11 ื—ื•ื“ืฉื™ื ืฉืœื™ ืœื ื™ืฉืŸ' ื•'ืชื™ื ื•ืง ื‘ืŸ ื” -12 ืฉืœื™ ื™ืฉืŸ ื”ืจื‘ื” 'ื”ืŸ ื‘ืขื™ื•ืช ืฉื›ื™ื—ื•ืช ืฉืืžื”ื•ืช ืžืชืžื•ื“ื“ื•ืช ืื™ืชืŸ ื•ื”ืกื™ื‘ื” ืฉืžืื—ื•ืจื™ื”ืŸ ื”ื™ื ืื•ืชื• ื”ื“ื‘ืจ. ื”ืคืจืขื•ืช ืฉื™ื ื” ืฉื›ื™ื—ื•ืช ื‘ืชืงื•ืคื” ื–ื• ื›ืืฉืจ ื”ืชื™ื ื•ืง ืฉืœืš ืžืฉื™ื’ ืื‘ื ื™ ื“ืจืš ืžื•ื˜ื•ืจื™ื•ืช ื•ืงื•ื’ื ื™ื˜ื™ื‘ื™ื•ืช ืฉื•ื ื•ืช. ื–ื” ื”ื–ืžืŸ ื”ื–ื” ื›ื™ ื”ืชื™ื ื•ืง ืฉืœืš ืžืชื—ื™ืœ ืœื–ื—ื•ืœ ื•ืœื•ืžื“ ืœืœื›ืช. ื•ื‘ืฉืœ ื”ืขื•ื‘ื“ื” ื›ื™ ื”ืชื™ื ื•ืง ืฉืœืš ืœื•ืžื“ ื›ืœ ื›ืš ื”ืจื‘ื” ื“ื‘ืจื™ื ื‘ื• ื–ืžื ื™ืช, ื”ื™ื ืขืœื•ืœื” ืœืงื•ื ื‘ืœื™ืœื” ื›ื“ื™ ืœืชืจื’ืœ ืืช ืืœื”, ืื• ืฉื”ื™ื ืคืฉื•ื˜ ื™ื›ื•ืœ ืœื”ื™ื•ืช ื ืจื’ืฉ ืžื“ื™ ืœื™ืฉื•ืŸ.

ื—ืจื“ืช ื”ื”ืคืจื“ื” ื™ื›ื•ืœื” ื’ื ืœื”ื™ื•ืช ืกื™ื‘ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš ืžืชืขื•ืจืจ, ื•ื–ื” ืขื•ื“ ื‘ืขื™ื” ืฉื›ื™ื—ื” ืœื™ืฉื•ืŸ ื”ืชื™ื ื•ืง.

ื›ืžื” ืฉื™ื ื” ืฆืจื™ืš ื”ืชื™ื ื•ืง (10-12 ื—ื•ื“ืฉื™ื)

ื“ืคื•ืก ืื•ืคื™ื™ื ื™ ืœืชื™ื ื•ืง ื‘ืŸ 10 ืขื“ 12 ื›ื•ืœืœ ืืช ื”ืชื™ื ื•ืง ื”ื™ืฉืŸ ื‘ืžืฉืš ื™ื•ืชืจ ืžืฉืชื™ื™ื ืขืฉืจื” ืฉืขื•ืช ื‘ืžื”ืœืš ื”ืœื™ืœื”. ื”ื™ื ืชื ืžื ื ืคืขืžื™ื™ื ืื• ืฉืœื•ืฉ ืคืขืžื™ื ื‘ืžืฉืš ืฉืขื” ื‘ืขืจืš. ื—ืฉื•ื‘ ืœืš ืœื•ื•ื“ื ื›ื™ ื”ืชื™ื ื•ืง ืฉืœืš ืžืงื‘ืœ ืžืกืคื™ืง ืฉื™ื ื” ื›ืžื• ื–ื” ื—ื™ื•ื ื™ ืœื”ืชืคืชื—ื•ืช ื ื›ื•ื ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš.

ื ืกื” ืœืฉืžื•ืจ ืขืœ ืฉื’ืจืช ืขืงื‘ื™ืช ืœืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ืฉืœืš. ื–ื” ื™ืขื–ื•ืจ ืœื” ืœื™ืฉื•ืŸ ื‘ืžื”ืœืš ื”ืœื™ืœื” ื•ืœืžื ื•ืข ืžืžื ื” ืœื”ืชืขื•ืจืจ ืœืขืชื™ื ืงืจื•ื‘ื•ืช ื™ื•ืชืจ ืœืฉื‘ืฉ ืืช ื”ืฉื™ื ื”.

ื‘ืžื”ืœืš ื”ื™ื•ื

ื‘ืžื”ืœืš ื”ื™ื•ื, ืชื™ื ื•ืงื•ืช ื‘ื“ืจืš ื›ืœืœ ืœื™ืฉื•ืŸ ื‘ืžืฉืš 2-3 ืฉืขื•ืช ืืฉืจ ืžื—ื•ืœืง ื‘ื™ืŸ ืชื ื•ืžื•ืช ื”ื‘ื•ืงืจ ื•ื”ืขืจื‘. ื”ืชื™ื ื•ืง ืขืœื•ืœ ืœืงื—ืช 1-3 ืชื ื•ืžื•ืช ื‘ืžื”ืœืš ื”ื™ื•ื ืขื ืžืฉืš ื”ื–ืžืŸ ืฉืœื”ื ืœื”ื™ื•ืช ื—ืฆื™ ืฉืขื” ืขื“ 2 ืฉืขื•ืช ื›ืœ ืื—ื“.

ื‘ืœื™ืœื”

ื‘ื’ื™ืœ 10-12 ื—ื•ื“ืฉื™ื, ืชื™ื ื•ืงื•ืช ื™ืฉื ื™ื 11-14 ืฉืขื•ืช ื‘ืžื”ืœืš ื”ืœื™ืœื”. 10 ื—ื•ื“ืฉื™ ืฉื™ื ื” ืฉืœ ื”ืชื™ื ื•ืง ื”ื™ืฉืŸ ื”ื ื‘ื“ืจืš ื›ืœืœ ื‘ื™ืŸ 6 - 10 ื‘ืขืจื‘.

ื›ื™ืฆื“ ืœื”ืงื™ื ื”ืจื’ืœื™ ืฉื™ื ื” ื˜ื•ื‘ ื”ืชื™ื ื•ืง?

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ื›ื™ืฆื“ ืœื”ืคื•ืš ืืช ื”ืชื™ื ื•ืง ืœื™ืฉื•ืŸ? ื”ื˜ื›ื ื™ืงื•ืช ื ืฉืืจื•ืช ืคื—ื•ืช ืื• ื™ื•ืชืจ ื–ื”ื•ืช. ืืชื” ื•ื”ืชื™ื ื•ืง ืฉืœืš ืฆืจื™ืš ืœื“ื‘ื•ืง ื‘ืื•ืชืŸ ื˜ื›ื ื™ืงื•ืช ืฉืืชื” ืœื•ืžื“ ืžืื– ื”ืงื˜ืŸ ืฉืœืš ื”ื™ื” ื‘ืŸ ืฉื™ืฉื” ื—ื•ื“ืฉื™ื. ืขื ื–ืืช, ืื ืืชื” ื›ื‘ืจ ืฉื•ืœื˜ ื‘ื”ื ืขื“ื™ื™ืŸ, ื”ื ื” ื›ืžื” ืคืชืจื•ื ื•ืช ืฉื™ื ื” ืงืœื” ืœืชื™ื ื•ืงื•ืช:

ืœืฉืžื•ืจ ืขืœ ืฉื’ืจืช ืฉื™ื ื” ืงื‘ื•ืขื”

ื”ื ื” ืฉื’ืจืช ืœื™ืœื” ืฉืชื•ืขื™ืœ ืœืš ื•ื’ื ืœืชื™ื ื•ืงืš:

  • ื™ืฉื ื ืžืกืคืจ ืžืฉื—ืงื™ื ืฉืืชื” ื™ื›ื•ืœ ืœืฉื—ืง ืขื ื”ืชื™ื ื•ืง ืฉืœืš ืœืคื ื™ ืฉืœื™ื—ืช ืื•ืชื” ืœืžื™ื˜ื”.
  • ืœืจื—ื•ืฅ ืื•ืชื”.
  • ืงืจื™ืื” ืกื™ืคื•ืจื™ื ืœืคื ื™ ื”ืฉื™ื ื” ื”ื•ื ืชืžื™ื“ ืจืขื™ื•ืŸ ื ื”ื“ืจ.
  • ืœืฉื™ืจ ืœื” ืฉื™ืจ ืขืจืฉ.
  • ืชื›ื ื™ืก ืื•ืชื” ืœืžื™ื˜ื” ืฉืœื” ื•ืชื ืฉืง ืื•ืชื” ืœื™ืœื” ื˜ื•ื‘.

ื—ืฉื•ื‘ ืฉืชื‘ืฆืข ืืช ืื•ืชื” ืฉื’ืจืช ืœื™ืœื”. ื”ืชื™ื ื•ืง ืฉืœืš ื™ื™ื“ืข ืžื” ืœืฆืคื•ืช ื‘ื›ืœ ืœื™ืœื”.

ื‘ืฆืข ืฉื’ืจืชื™ืช ื™ื•ืžื™ ืงื‘ื•ืข ื•ืขืงื‘ื™

ืžืฉื•ื›ื” bedtime ื™ื”ืคื•ืš ื—ืœืง ืื ืืชื” ืขื•ืงื‘ ืื—ืจ ืฉื’ืจืช ื™ื•ืžื™ืช ืขืงื‘ื™ืช ืขื‘ื•ืจ ื”ืชื™ื ื•ืง ืฉืœืš ื™ื—ื“ ืขื ื”ืชื™ื ื•ืง ืขืงื‘ื™ ืœื™ืฉื•ืŸ ืœื•ื— ื”ื–ืžื ื™ื. ืื ื”ืชื™ื ื•ืง ืฉืœืš ืื•ื›ืœ, ืžื ืžื ื, ื•ืžืฉื—ืง ื‘ื• ื–ืžื ื™ืช ื‘ื›ืœ ื™ื•ื, ืœื ืชืฆื˜ืจืš ืœื”ื™ืื‘ืง ื›ื“ื™ ืœื’ืจื•ื ืœื” ืœื”ื™ืจื“ื ื‘ืœื™ืœื”.

ืชื ื• ืœืชื™ื ื•ืง ืœื™ืฉื•ืŸ ืขืœ ืฉืœื”

ืื ืืชื” ืจื•ืฆื” ืืช ื”ืงื˜ื ื” ืฉืœืš ืœื™ืฉื•ืŸ ื‘ืœื™ืœื” ื•ืœื ืœื”ืชืงืฉืจ ืืœื™ืš, ืืชื” ืฆืจื™ืš ืœืชืช ืœื” ืืช ื”ื”ื–ื“ืžื ื•ืช ืœื”ื™ืจื“ื ื‘ื›ื•ื—ื•ืช ืขืฆืžื”. ืื ื”ืชื™ื ื•ืง ืฉืœืš ืชืœื•ื™ ืœื”ื™ื•ืช ืžื•ื–ืŸ ืื• ื ื“ื ื“ื” ืœืฉื™ื ื”, ืื– ืชืฆื˜ืจืš ืœื”ืชืขื•ืจืจ ื‘ื›ืœ ืคืขื ื”ืชื™ื ื•ืง ืฉืœืš ืžืชืขื•ืจืจ ื‘ืžื”ืœืš ื”ืœื™ืœื”.

ืืœื” ื›ืžื” ืขืฆื•ืช ืคืฉื•ื˜ื•ืช ื›ื“ื™ ืœื”ืคื•ืš ืืช ื”ืชื™ื ื•ืง ืœื™ืฉื•ืŸ.

ื”ืื ื™ืฉ ื‘ืขื™ื•ืช ืฉื™ื ื” ื‘ื’ื™ืœ ื–ื”?

ื›ืืฉืจ ื”ืชื™ื ื•ืง ืฉืœืš ื”ื•ื 10-10 ื—ื•ื“ืฉื™ื, ื”ื™ื ืžื‘ื•ื’ืจืช ืžืกืคื™ืง ื›ื“ื™ ืœื™ืฉื•ืŸ ืœื‘ื“ ื•ืœืœื›ืช ืœืื•ืจืš ื”ืœื™ืœื”. ืื‘ืœ, ื”ื™ื ื™ื›ื•ืœื” ืœืกื‘ื•ืœ ื—ืจื“ื” ื”ื”ืคืจื“ื” ื•ืืช ื”ืฉื™ื ื•ื™ ื‘ื”ืจื’ืœื™ ืชื ื•ืžื” ืฉืœื” ื™ื›ื•ืœ ืœื”ืฉืคื™ืข ื’ื ืขืœื™ื”. ื›ืื, ืืชื” ืฆืจื™ืš ืœืฉืžื•ืจ ืขืœ ืขืฆืžืš ื’ืžื™ืฉ, ื›ืš ืฉืชื•ื›ืœ ืœืฉื ื•ืช ืืช ื”ืฉื’ืจื” ืฉืœืš ื‘ืงืœื•ืช ื›ืžื• ื”ืชื™ื ื•ืง ืฉืœืš ื’ื“ืœ. ื™ื”ื™ื” ืขืœื™ืš ืœื‘ืฆืข ืฉื™ื ื•ื™ื™ื ื‘ืฉื’ืจื”. ืœื ืžืฉื ื” ืžื” ื”ื”ืชืืžื•ืช ื”ืืœื”, ืืชื” ืฆืจื™ืš ืœื”ื™ื•ืช ืขืงื‘ื™ ืื™ืชื.

ื‘ื™ื™ื‘ื™ ืฉื™ื ื” ื•ืคื™ืชื•ื—

ืขื“ ืชื™ื ื•ืงื•ืช ืคื•ื ื™ื 6 ื—ื•ื“ืฉื™ื, ื”ื ืžืคืชื—ื™ื ื™ื›ื•ืœื•ืช ื—ื“ืฉื•ืช ื”ืžืฉืคื™ืขื•ืช ืขืœ ื“ืคื•ืกื™ ื”ืฉื™ื ื” ืฉืœื”ื.

ื›ืžื•, ื”ื ืœื•ืžื“ื™ื ืื™ืš ืœื”ื™ืฉืืจ ืขืจ ื™ื—ื“ ืขื ื–ื”, ื”ื ืœื•ืžื“ื™ื ืžื™ื•ืžื ื•ื™ื•ืช ื—ื“ืฉื•ืช. ื”ืฉื™ืœื•ื‘ ืฉืœ ืœืžื™ื“ื” ืžื™ื•ืžื ื•ื™ื•ืช ื—ื“ืฉื•ืช ื•ื”ื™ื›ื•ืœืช ืœื”ื™ืฉืืจ ืขืจ ืจืง ืื•ืžืจ ื›ื™ ื”ืชื™ื ื•ืง ืฉืœืš ื™ืชืขื•ืจืจ ืœืขืชื™ื ืงืจื•ื‘ื•ืช ื™ื•ืชืจ ื‘ืžื”ืœืš ื”ืœื™ืœื” ืžืกืจื‘ื™ื ืœืœื›ืช ืœื™ืฉื•ืŸ.

ื”ืื ื”ืชื™ื ื•ืง ืฉืœืš ืžื•ื›ืŸ ืœืœื™ืžื•ื“ ืฉื™ื ื”?

ืื ื”ืชื™ื ื•ืง ืฉืœืš ืœื gotten ืžื•ืชืื ื“ืคื•ืก ื”ืฉื™ื ื” ืฉืœ ื”ืžืฉืคื—ื” ืฉืœืš, ืื™ืžื•ืŸ ืฉื™ื ื” ื”ืชื™ื ื•ืง ื™ืขื–ื•ืจ ื‘ืขื ื™ื™ืŸ ื–ื”. ืฉื™ื˜ื•ืช ืื™ืžื•ืŸ ื‘ืฉื™ื ื” ืžืกื™ื™ืขื•ืช ืœืชื™ื ื•ืงื•ืช ืœื™ืฉื•ืŸ ื‘ืงืœื•ืช, ืœื™ืฉื•ืŸ ื‘ืฉืขื•ืช ืงื‘ื•ืขื•ืช ื•ืœื™ืฉืŸ ืœืžืฉืš ื–ืžืŸ ืืจื•ืš ื™ื•ืชืจ.

ืกื™ืžื ื™ื ืฉืœ ืชื™ื ื•ืง ืจื“ื•ื ื•ื ืžืืก

ืื ื”ืชื™ื ื•ืง ืฉืœืš ืœื ืžืงื‘ืœ ืžืกืคื™ืง ืฉื™ื ื”, ื”ื™ื ืชืจืื” ืกื™ืžื ื™ื ืฉืœ ืขื™ื™ืคื•ืช ื‘ื”ืชื ื”ื’ื•ืช ืฉืœื”. ื‘ืขื•ื“ ืกื™ืžื ื™ื ืืœื” ืฉื•ื ื™ื ื‘ื™ืŸ ืชื™ื ื•ืง ืื—ื“ ืœืžืฉื ื”ื•, ื”ื ื” ื›ืžื” ืžืŸ ื”ื ืคื•ืฆื™ื ื‘ื™ื•ืชืจ, ืจื•ื‘ ืœื”ื™ื•ืช ื“ื•ืžื™ื ืฉืœืš:

  • ืชื ื•ืขื•ืช ื’'ืจืงื™
  • ืžืคื”ืง
  • ืฉืคืฉืคื” ืืช ืขื™ื ื™ื”
  • ืžื˜ืจื™ื“ ืื• ืžื˜ื•ืฉื˜ืฉ
  • ื‘ื•ื›ื”
  • ืขื•ืฉื” ืงื•ืœื•ืช ืžื ื•ืžื ื
  • ืื’ืจื•ืคื™ื ืงืคื•ืฆื™ื
  • ืžืฉื™ื›ืช ืคืจืฆื•ืคื™ื ื•ื”ืขื•ื•ื™ื•ืช ืคื ื™ื ืื—ืจื•ืช
  • ืžื ื•ืคืคืช ื‘ื™ื“ื™ื” ื•ื‘ืจื’ืœื™ื”

ืžืกืงื ื”: ื—ืฉื•ื‘ ืฉืชืงืจื ืืช ื”ืกื™ืžื ื™ื ื”ืืœื” ื•ืชืกื™ื™ืข ืœืชื™ื ื•ืงืš ืœื™ืฉื•ืŸ ืžืกืคื™ืง. ืื—ืจืช, ื”ืชื™ื ื•ืง ืฉืœืš ื™ืงื‘ืœ overtired ื•ื–ื” ื™ื”ื™ื” ืงืฉื” ืœืš ืœื”ื™ืจื’ืข ื•ืœื”ื‘ื™ื ืื•ืชื” ืœื”ื™ืจื“ื.

ืœืžืืžืจ ื”ืงื•ื“ื ืœืžืืžืจ ื”ื‘ื

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