Shakespeare mentions in Macbeth: "Everything that is alive is indispensable to the adjustment of sleep." ”
This sentence points out that sleep is very important for a person, especially for children in the growth and development period, and it is necessary to rest well.
How important is sleep
It is said that in a person's life, sleep time accounts for 1/3, and its quality directly affects the health of the human body and brain nerve development.
1. Sleeping enough can promote the child's physical development
From a scientific point of view, for children, the body secretes a large amount of growth hormone during sleep, and there are two golden periods of secretion - 11 p.m. to 1 a.m., and 5 a.m. to 7 a.m.
These two stages are the most vigorous in the secretion of growth hormone, and if the child can enter a deep sleep state, it will help the growth and development of bones.
In addition, the child's body tissues and cells need to rest, adequate sleep, can effectively enhance the body's immunity, maintain the normal operation of the body's functions.
2. Sleeping enough can promote the development of children's brains
In a talk about TED, it was pointed out that adequate sleep can effectively help us clear the garbage of the brain.
Studies have found that the more sleep is sufficient, the larger the size of the hippocampus region of the brain related to memory and feelings, which is a key area responsible for brain learning and memory.
Japanese scientists have done a comparative survey of the sleep time and the volume of the hippocampus area of 290 minors aged 5 to 18 years old, and found that children who sleep more than 10 hours a day have a volume of the hippocampus area that is about 10% larger than that of children who only sleep for 6 hours a day.
Therefore, experts believe that if the child can get enough sleep, the brain develops better and the memory is stronger.
In fact, we can also clearly perceive in reality that if we rest well the night before, we tend to remember things faster the next day, and the efficiency of learning will be higher.
Sleep of children on the mainland
Despite repeated emphasis on the importance of sleep, very little can be done.
1. The Healthy China Action (2019-2030) pointed out that about 95.5% of primary school students, 90.8% of junior high school students and 84.1% of high school students did not sleep up to the standard, and the problem of lack of sleep was rampant in the daily life of teenagers.
2. A set of data released by the China Sleep Research Association shows that among teenagers in the country, Beijing has the best sleep status, but half of the children sleep for less than 8 hours; Jiangsu Province gets up the earliest, and many children get up at 5 to 6 a.m.; children in the Inner Mongolia Autonomous Region sleep the most late, close to 22 o'clock.
3. A survey in 2020 shows that more than 84.7% of the people who stay up late more than twice a week after 00, and about 70% of primary and secondary schools survive in different degrees of sleep problems.
Schoolwork pressure, the temptation of electronic products or parents do not lead by example, usually at home like to stay up late, children follow, these factors may become the child's sleep process of the "roadblock".
Latest Children's Sleep Guidelines for 2022
So, how long does it take for a child to sleep enough to be full? This latest sleep guide you need to collect!
1, different age groups, sleep needs are different
According to the American Sleep Foundation, infants and young children aged 0 to 3 months should sleep for 14 to 17 hours; babies aged 4 to 11 months should sleep enough for 12 to 15 hours; 1 to 2 years old, 11 to 14 hours; 3 to 5 years old, it takes 10 to 13 hours; 6 to 13 years old, it is best to sleep for 9 to 11 hours; 14 to 18 years old, it takes 8 to 10 hours.
On the whole, teenagers must sleep at least 10 hours to reach the target. The genius girl "Gu Ailing", who recently exploded, once said that her success secret is to sleep enough for 10 hours a day.
2, sleep is not the longer the better, efficient sleep is the guarantee
However, this is only the recommended sleep duration, there are still individual differences, and the sleep time is not as long as possible, the key is to see if she can enter the "effective sleep".
People's normal sleep can be divided into two parts: deep sleep and light sleep, of which deep sleep is what we call "golden sleep", which is the guarantee of sleep quality, and has the strongest effect on promoting body metabolism and restoring physical functions.
After the child enters the sleep state, deep sleep and light sleep are alternate, the average is 90 minutes alternately, and the slow wave sleep in the first half of the night is the longest, the most distributed, and the sleep quality is also the highest.
Therefore, it is best to go to sleep at 11 o'clock at night, and parents do not need to rush to urge their children to sleep at eight or nine o'clock at night.
A little advice for parents
1. Parents should set a good example, go to bed early and get up early
According to statistics, 67% of parents of those children with poor sleep often play mobile phones or computers in front of their children, resulting in children who are reluctant to sleep.
It can be seen that if you want your child to be able to sleep well and develop good work and rest habits, you need to set an example first, go to bed on time and get up early.
2. Create a good sleeping environment for children
Do not let the child receive too many stimuli before going to bed, such as watching TV, eating too much, the house is too noisy, etc., which will interrupt the child's sleepiness, and it will become very difficult to fall asleep here.
In addition, giving the child some warm milk or playing soft music before going to bed can play a "hypnotic" effect to some extent and help the child quickly enter a state of sleep.