开学季，如何帮助孩子有个好睡眠

这是 达医晓护 的第 2700 篇文章

优质睡眠对孩子的身心健康和学习很重要。一转眼暑假结束了，家里的小朋友们都返回校园，如何帮助这些学生娃调整睡眠作息，保证充足的睡眠时间呢？

什么是优质睡眠

优质睡眠，大白话就是在能在晚上睡个好觉，既能很好地入睡又能保持睡着的状态。大多数孩子如果获得足够的高质量睡眠，早上就能自然醒而且白天精力充沛。这就需要有以下几个关键的组成部分：

1. 入睡

大多数孩子在上床后的 20 分钟内睡着。多久才睡着可能取决于孩子感觉是否困倦，白天的活动以及睡前的例行常规。一些睡前的就寝常规活动使孩子在睡前身心平静下来，这样就更容易睡着。

2. 保持睡着的状态

晚上进入睡眠后，孩子的身体在浅睡眠和深睡眠之间交替。他浅睡几段时间之后会醒来一会，并且很可能自己也不会有所察觉。为了保持睡着的状态，他需要在这些短暂的清醒期之后很快地再睡着。

3. 高质量的睡眠

高质量睡眠是指有足够的深睡眠并且醒的次数不会太多。孩子一般在入睡后一个小时进入深睡眠。你的孩子需要深睡眠，因为深睡眠期不仅全身完全放松，大脑皮层处于充分休息状态，对消除疲劳，稳定情绪和恢复精力极为重要，同时对孩子保持正常的免疫状态和注意力是必需的。而且生长激素的分泌与深睡眠密切相关，想要孩子有好的生长发育，长得高，高质量的睡眠也是必不可少的。

4. 足够的睡眠时间

3－5岁学龄前儿童：每天10－13小时的睡眠，包括午睡在内。

6－12岁学龄儿童：每天9－12小时睡眠。

13－18岁青少年：每天8－10小时睡眠。

18岁以上：每天7－9小时睡眠。

如何让孩子能睡得更好

在这篇文章里我们整理了一些小窍门，看看是不是可以帮到孩子们可以睡得更好。

1. 睡觉和起床的时间要有规律

每个晚上在同一时间开始有规律的就寝常规能帮助孩子形成好的睡觉模式。在低龄儿童，可以先洗澡，再讲故事，然后睡觉，这个常规能帮助幼小的孩子感觉准备好睡觉。对大一点的学龄儿童而言，就寝常规可以这样安排：睡前半小时开始和孩子一起安静地聊一聊白天发生的事，然后让他自己一个人放空放松一下，随后关灯睡觉。

2. 逐步提前孩子的入睡时间

如果在假期里孩子的入睡和起床时间被推迟了，那么在开学之前的2周就可以开始逐步调整以适应新学期的节奏。最简单的方法是设定一个能保证足够睡眠的就寝时间和起床时间，然后每隔2-3个晚上将就寝时间和起床时间提前15分钟，直到达到之前制定的睡眠时间表。

3. 在睡前放松

这能帮助孩子顺利入睡。学龄儿童可以看书、听轻柔的音乐或练习呼吸法来放松并平静下来。如果您的孩子入睡时间超过30分钟，他也许需要更长的休息时间才能关灯入睡。

4. 确保孩子在晚上觉得安全

如果孩子害怕睡觉或者怕黑， 你可以在他表现出勇敢时夸奖他并奖励他。避免惊险紧张和恐怖吓人的电视节目、电影以及电脑游戏也会有些帮助。另外，晚上开个小夜灯可能会让一部分有睡眠恐惧的孩子感觉好些。

5. 检查你孩子卧室里的噪音和灯光

安静、黑暗或光线昏暗的空间对好的睡眠至关重要。检查你孩子的卧室对于睡觉而言是否太亮或太吵。电视、电脑屏幕、手机和平板电脑发出的蓝光可能会抑制褪黑激素的分泌从而推迟睡意。至少在睡觉前一小时关掉这些设备，并把这些屏幕设备放在孩子房间外面可能会有助于孩子入睡。

6. 拿走钟表

如果你的孩子经常看时间，那就要鼓励她把时钟或手表转移到一个她在床上看不到的地方去。

7. 在适当的时间吃适量的食物

确保你的孩子在合理的晚餐时间好好完成一顿适量而且满意的晚餐。在睡前觉得太饿或太饱可能会使你的孩子更容易警醒或不舒服，同时这可能使他入睡困难。

8. 白天要有充足的自然光照射

鼓励孩子在白天，尤其是在早上，有尽可能多的自然光照射。明亮的自然光抑制褪黑激素，这有助于孩子在白天保持清醒和机敏，在睡前感到困倦有助于入睡。

9. 避免摄入咖啡因

让孩子不要在傍晚或晚上摄入含有咖啡因的食物——例如，运动饮料、咖啡、茶、巧克力和可乐等。

如果孩子有心事影响睡眠时怎么办？

如果你的孩子有担心和焦虑的心事，在睡觉时还是无法放松，那么我们可以做试试看帮助他。

如果针对你孩子的问题有一个快速而简单的答案，建议你马上解决掉。例如，你可以说：“是的，你可以叫小云周末过来玩，即使外婆和我们住在一起”。

但是，如果这个问题要花较长时间才能解决， 那最好先认同你孩子的感受,再慢慢地计划在早上解决这个问题。例如，你可以说：“我知道你担心是否能在下周的主题班会上完成脱稿的演讲，我们明天早上谈一谈，想一想怎么做可以解决这个问题，肯定有办法的”。

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：澳大利亚墨尔本大学医学院儿科博士

百汇医疗（中国）儿科医师

蒋本然