Text | Little bookworm mom
In the spring, many parents find that their children's sleep is somewhat abnormal, they can't sleep steadily at night, they can't wake up in the morning, and they can't wake up during the day. Recently, the little niece has been in such a situation. The little niece is in second grade and always can't get up on time every morning.
The sister-in-law said that the child always did not sleep well and could not get up when it was time to get up. In the morning, when the alarm goes off and gets her up, she will cry and shout, "I haven't slept enough, I'm going to sleep, I don't want to go to school!" Seeing the performance of the little niece, the sister-in-law was worried that the baby's lack of sleep would affect her growing height and academic performance, but she could not find a good solution.
Spring is the golden season for children to grow tall, and good sleep plays a vital role in children's height. Studies have found that adequate sleep can promote children's growth and make his body taller and stronger; adequate sleep is also conducive to improving children's intelligence and enabling children to learn better. But now many children often have the problem of lack of sleep and low sleep quality.
According to the "Report on the Development of China's National Mental Health (2019-2020)" recently released by the Institute of Psychology of the Chinese Academy of Sciences, 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.
Experts pointed out that the child's sleep time is up to standard, so it is easier to grow taller. This is because when the child goes to sleep, he will secrete growth hormone, and the amount of growth hormone secreted is the key to determining whether the child can grow taller.
In infancy, early childhood, school age, and adolescence, how long does it take for children of different ages to get enough sleep? In 2016, the American Society for Sleep Medicine (AASM) released for the first time the Consensus on the Best Sleep Times for Children and Adolescents. I have compiled a comparison table (pictured below), according to which parents can see at a glance whether your child's sleep time is sufficient.
Tips: The premise of a large amount of growth hormone secretion is carried out under deep sleep. There are two time periods, the secretion of growth hormone is the most vigorous, respectively, 21:00-1:00, 5:00-7:00, parents try to let children in these two periods, in deep sleep.
In the spring, if you want your child to grow tall and learn happily, you must pay attention to your child's sleep problems and help your child develop good sleep habits. So, what should parents do? We can do it from the following three details.
【Let children develop a regular bedtime】
We have a definite time mechanism for falling asleep and waking up in our bodies, which is what we often call the "biological clock". It is affected by light and darkness, reminding the body when to go to bed and when to get up. Each child's physical condition is inconsistent and has its own biological rhythm.
If your child often has difficulty falling asleep and sleeps badly, parents should first pay attention to whether there is a problem with the child's "biological clock". If so, parents should help their children re-establish their biological clocks, let the children go to bed at the specified time, and get up at the specified time.
For example, let the child go to bed at 9 o'clock every day, because melatonin begins to secrete at this time, enter a deep sleep state at 10 o'clock, and get up after 7 o'clock the next day. This will lead to regular sleep times and will not miss the peak period of growth hormone secretion.
Parents stipulate the time for children to fall asleep and wake up (especially the time of waking), even on weekends, do not easily let children sleep late, so that the child's biological clock will be stable, in order to ensure that the child has a good sleep.
A good sleep environment is the basis for children to have a good sleep quality. Studies have shown that many children have sleep problems because of a poor sleeping environment. For example, strong light and noise can affect a child's sleep, making the body mistakenly think that it is not the time to sleep. So, how can parents create a good sleeping environment for their children? We can do the following details.
Indoor lighting should be dimmed to the lowest recommended parents to keep all screen TVs, computers, laptops, tablets and telephones away from children's bedrooms, especially at night. When the child is ready to go to bed, parents should adjust the light in the child's room to the minimum. In this environment, the child will feel physical fatigue, and gradually, drowsiness will appear.
Keep the indoor noise low At night when the child goes to bed, the family tries to maintain a quiet and comfortable sleeping environment. For example, turn down the volume or semi-turn off of the TV at home; family members should not talk loudly and laugh; when family members do housework, try to be light-handed... When the noise is small, the child will fall asleep easily and will not be easily awakened.
Give your child a set of comfortable bedding and children with comfortable bedding to have a good dream. The pillows, sheets and other bedding that parents choose for their children should be appropriate. The futon is soft and comfortable, and the pillows should be clean and highly appropriate, and they should be in line with the season. At the same time, when the child sleeps, do not cover too thick a quilt, dry heat will hinder sleep, and do not wear cotton clothes or too many clothes to sleep.
[Help children reduce psychological pressure] Now children have a heavy learning task, coupled with parents looking forward to jackie chan, hoping that girls will become phoenixes, and ask children to learn a lot of things every day, which is easy to bring psychological burdens to children. In the long run, your child's sleep will be affected, which will affect your physical and mental health.
The health and happiness of the child is the most important. If parents really care about their children, do not let their children have too heavy psychological burdens, let children do some favorite activities, such as practicing words, drawing, playing the piano, singing, etc., to guide their energy to another thing, ease emotions, and reduce mental pressure. Children are mentally happy, have no psychological burden, and can naturally fall asleep happily to ensure the efficiency of learning the next day.
Little Bookworm Mom Warm Tips: A good day starts from the moment you fall asleep. Good sleep = good body + good spirit + good mind. Having a good state of sleep can make the child's mental state better, the body better, and the child smarter.
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