開(kāi)學(xué)季，如何幫助孩子有個(gè)好睡眠

這是 達(dá)醫(yī)曉護(hù) 的第 2700 篇文章

優(yōu)質(zhì)睡眠對(duì)孩子的身心健康和學(xué)習(xí)很重要。一轉(zhuǎn)眼暑假結(jié)束了，家里的小朋友們都返回校園，如何幫助這些學(xué)生娃調(diào)整睡眠作息，保證充足的睡眠時(shí)間呢？

什么是優(yōu)質(zhì)睡眠

優(yōu)質(zhì)睡眠，大白話就是在能在晚上睡個(gè)好覺(jué)，既能很好地入睡又能保持睡著的狀態(tài)。大多數(shù)孩子如果獲得足夠的高質(zhì)量睡眠，早上就能自然醒而且白天精力充沛。這就需要有以下幾個(gè)關(guān)鍵的組成部分：

1. 入睡

大多數(shù)孩子在上床后的 20 分鐘內(nèi)睡著。多久才睡著可能取決于孩子感覺(jué)是否困倦，白天的活動(dòng)以及睡前的例行常規(guī)。一些睡前的就寢常規(guī)活動(dòng)使孩子在睡前身心平靜下來(lái)，這樣就更容易睡著。

2. 保持睡著的狀態(tài)

晚上進(jìn)入睡眠后，孩子的身體在淺睡眠和深睡眠之間交替。他淺睡幾段時(shí)間之后會(huì)醒來(lái)一會(huì)，并且很可能自己也不會(huì)有所察覺(jué)。為了保持睡著的狀態(tài)，他需要在這些短暫的清醒期之后很快地再睡著。

3. 高質(zhì)量的睡眠

高質(zhì)量睡眠是指有足夠的深睡眠并且醒的次數(shù)不會(huì)太多。孩子一般在入睡后一個(gè)小時(shí)進(jìn)入深睡眠。你的孩子需要深睡眠，因?yàn)樯钏咂诓粌H全身完全放松，大腦皮層處于充分休息狀態(tài)，對(duì)消除疲勞，穩(wěn)定情緒和恢復(fù)精力極為重要，同時(shí)對(duì)孩子保持正常的免疫狀態(tài)和注意力是必需的。而且生長(zhǎng)激素的分泌與深睡眠密切相關(guān)，想要孩子有好的生長(zhǎng)發(fā)育，長(zhǎng)得高，高質(zhì)量的睡眠也是必不可少的。

4. 足夠的睡眠時(shí)間

3－5歲學(xué)齡前兒童：每天10－13小時(shí)的睡眠，包括午睡在內(nèi)。

6－12歲學(xué)齡兒童：每天9－12小時(shí)睡眠。

13－18歲青少年：每天8－10小時(shí)睡眠。

18歲以上：每天7－9小時(shí)睡眠。

如何讓孩子能睡得更好

在這篇文章里我們整理了一些小竅門(mén)，看看是不是可以幫到孩子們可以睡得更好。

1. 睡覺(jué)和起床的時(shí)間要有規(guī)律

每個(gè)晚上在同一時(shí)間開(kāi)始有規(guī)律的就寢常規(guī)能幫助孩子形成好的睡覺(jué)模式。在低齡兒童，可以先洗澡，再講故事，然后睡覺(jué)，這個(gè)常規(guī)能幫助幼小的孩子感覺(jué)準(zhǔn)備好睡覺(jué)。對(duì)大一點(diǎn)的學(xué)齡兒童而言，就寢常規(guī)可以這樣安排：睡前半小時(shí)開(kāi)始和孩子一起安靜地聊一聊白天發(fā)生的事，然后讓他自己一個(gè)人放空放松一下，隨后關(guān)燈睡覺(jué)。

2. 逐步提前孩子的入睡時(shí)間

如果在假期里孩子的入睡和起床時(shí)間被推遲了，那么在開(kāi)學(xué)之前的2周就可以開(kāi)始逐步調(diào)整以適應(yīng)新學(xué)期的節(jié)奏。最簡(jiǎn)單的方法是設(shè)定一個(gè)能保證足夠睡眠的就寢時(shí)間和起床時(shí)間，然后每隔2-3個(gè)晚上將就寢時(shí)間和起床時(shí)間提前15分鐘，直到達(dá)到之前制定的睡眠時(shí)間表。

3. 在睡前放松

這能幫助孩子順利入睡。學(xué)齡兒童可以看書(shū)、聽(tīng)輕柔的音樂(lè)或練習(xí)呼吸法來(lái)放松并平靜下來(lái)。如果您的孩子入睡時(shí)間超過(guò)30分鐘，他也許需要更長(zhǎng)的休息時(shí)間才能關(guān)燈入睡。

4. 確保孩子在晚上覺(jué)得安全

如果孩子害怕睡覺(jué)或者怕黑， 你可以在他表現(xiàn)出勇敢時(shí)夸獎(jiǎng)他并獎(jiǎng)勵(lì)他。避免驚險(xiǎn)緊張和恐怖嚇人的電視節(jié)目、電影以及電腦游戲也會(huì)有些幫助。另外，晚上開(kāi)個(gè)小夜燈可能會(huì)讓一部分有睡眠恐懼的孩子感覺(jué)好些。

5. 檢查你孩子臥室里的噪音和燈光

安靜、黑暗或光線昏暗的空間對(duì)好的睡眠至關(guān)重要。檢查你孩子的臥室對(duì)于睡覺(jué)而言是否太亮或太吵。電視、電腦屏幕、手機(jī)和平板電腦發(fā)出的藍(lán)光可能會(huì)抑制褪黑激素的分泌從而推遲睡意。至少在睡覺(jué)前一小時(shí)關(guān)掉這些設(shè)備，并把這些屏幕設(shè)備放在孩子房間外面可能會(huì)有助于孩子入睡。

6. 拿走鐘表

如果你的孩子經(jīng)?？磿r(shí)間，那就要鼓勵(lì)她把時(shí)鐘或手表轉(zhuǎn)移到一個(gè)她在床上看不到的地方去。

7. 在適當(dāng)?shù)臅r(shí)間吃適量的食物

確保你的孩子在合理的晚餐時(shí)間好好完成一頓適量而且滿意的晚餐。在睡前覺(jué)得太餓或太飽可能會(huì)使你的孩子更容易警醒或不舒服，同時(shí)這可能使他入睡困難。

8. 白天要有充足的自然光照射

鼓勵(lì)孩子在白天，尤其是在早上，有盡可能多的自然光照射。明亮的自然光抑制褪黑激素，這有助于孩子在白天保持清醒和機(jī)敏，在睡前感到困倦有助于入睡。

9. 避免攝入咖啡因

讓孩子不要在傍晚或晚上攝入含有咖啡因的食物——例如，運(yùn)動(dòng)飲料、咖啡、茶、巧克力和可樂(lè)等。

如果孩子有心事影響睡眠時(shí)怎么辦？

如果你的孩子有擔(dān)心和焦慮的心事，在睡覺(jué)時(shí)還是無(wú)法放松，那么我們可以做試試看幫助他。

如果針對(duì)你孩子的問(wèn)題有一個(gè)快速而簡(jiǎn)單的答案，建議你馬上解決掉。例如，你可以說(shuō)：“是的，你可以叫小云周末過(guò)來(lái)玩，即使外婆和我們住在一起”。

但是，如果這個(gè)問(wèn)題要花較長(zhǎng)時(shí)間才能解決， 那最好先認(rèn)同你孩子的感受,再慢慢地計(jì)劃在早上解決這個(gè)問(wèn)題。例如，你可以說(shuō)：“我知道你擔(dān)心是否能在下周的主題班會(huì)上完成脫稿的演講，我們明天早上談一談，想一想怎么做可以解決這個(gè)問(wèn)題，肯定有辦法的”。

How to help children to get good sleep

A good night’s sleep is about getting to sleep and staying asleep. Most children wake up by themselves in the morning if they’re getting enough good-quality sleep.

1. Getting to sleep

Most children fall asleep within 20 minutes of going to bed. How long it takes children to get to sleep can depend on how sleepy their bodies are, and also on their daytime and bedtime routines. Bedtime routines help children wind down before bedtime, so they can fall asleep more easily.

2. Staying asleep

During the night, children cycle between light sleep and deep sleep. Children wake briefly as they cycle between light and dream sleep, but they might not be aware of being awake. To stay asleep, children need to be able to fall back to sleep by themselves after these brief waking episodes.

3. High quality sleep

Children have most of their deep sleep during the first few hours after falling asleep. Your child needs deep sleep. It makes the whole body including the cerebral cortex completely relax to restore energy and good mood. Furthermore, deep sleep is also necessary for children to maintain good immunity, concentration and productivity. Additionally, the secretion of growth hormone, a hormone which is important to growth and development, is related to deep sleep.

4. sleep hours

Children 3 to 5 years: 10 to 13 hours of sleep every 24 hours, including nap.

Children 6 to 12 years: 9 to 12 hours of sleep every 24 hours.

Teens 13 to 18 years: 8 to 10 hours of sleep every 24 hours.

Ages 18 years +: 7 to 9 hours of sleep every 24 hours

How to sleep better for children

1. Set up a bedtime routine

A regular bedtime routine starting around the same time each night encourages good sleep patterns. A bedtime routine of bath, story and bed can help younger children feel ready for sleep. For older children, the routine might include a quiet chat with you about the day then some time alone relaxing before lights out.

2. Gradually push bedtime earlier

Two weeks before school starts, begin working on shifting your child’s or teen’s sleep schedule to help them get ready for school. The easiest way to do this is to have a set bedtime and wake time that allows for enough sleep, and then move both the bedtime and wake time 15 minutes earlier every 2-3 nights until the desired sleep schedule is reach.

3. Relax before bedtime

Encourage your child to relax before bedtime. Older children might like to wind down by reading a book, listening to gentle music or practising breathing for relaxation. If your child takes longer than 30 minutes to fall asleep, your child might need a longer wind-down time before turning the lights out to go to sleep.

4. Make sure your child feels safe at night

If your child feels scared about going to bed or being in the dark, you can praise and reward your child whenever they’re brave. Avoiding scary TV shows, movies and computer games can help too. Some children with bedtime fears feel better when they have a night light.

5. Check noise and light in your child’s bedroom

A quiet, dimly lit space is important for good sleep. Check whether your child’s bedroom is too light or noisy for sleep. Blue light from televisions, computer screens, phones and tablets might suppress melatonin levels and delay sleepiness. It probably helps to turn off these devices at least one hour before bedtime and to keep screens out of your child’s room at night.

6. Avoid the clock

If your child is checking the time often, encourage your child to move the clock or watch to a spot where they can’t see it from bed.

7. Eat the right amount at the right time

Make sure your child has a satisfying evening meal at a reasonable time. Feeling hungry or too full before bed can make your child more alert or uncomfortable. This can make it harder for your child to get to sleep.

8. Get plenty of natural light in the day

Encourage your child to get as much natural light as possible during the day, especially in the morning. Bright light suppresses melatonin. This helps your child feel awake and alert during the day and sleepy towards bedtime.

9. Avoid caffeine

Caffeine is in energy drinks, coffee, tea, chocolate and cola. Encourage your child to avoid these things in the late afternoon and evening.

When worries affect your child’s sleep

If there are worries and anxieties that are stopping your child from relaxing at bedtime, there are a couple of things you can do.

If there’s a quick and easy answer to your child’s problem, you can deal with it straight away. For example, ‘Yes, you can have Xiaoyun over to play on the weekend even though Grandma is staying with us’.

But if the problem needs more time, it’s probably best to acknowledge your child’s feelings and gently plan to sort things out in the morning. For example, ‘I understand that you’re worried about whether you can complete your presentation in front of the whole class next week. Let’s talk about it in the morning and work out what to do’.

作者：澳大利亞墨爾本大學(xué)醫(yī)學(xué)院兒科博士

百匯醫(yī)療（中國(guó)）兒科醫(yī)師

蔣本然