If it is your children, those children who are in the critical period of growth and development, what will happen if they don't get enough sleep? Next, Xiao Nan will talk about children's sleep problems.
How long is the best sleep time for children and teenagers?
How long does it take for children of different ages to get enough sleep in infancy, infancy, school age and adolescence? In 20 16, the American Sleep Medicine Association (AASM) released the knowledge of the best sleep time for children and adolescents for the first time.
Figure: Suggested sleep time for children of different ages (total sleep time within 24 hours)
Infants aged 4- 12 months: 12- 16 hours/day (including nap)
1-3 years old children: 1 1- 14 hours/day (including nap)
Children aged 3-5: 10- 13 hours/day (including nap)
Children aged 6- 12: 9- 12 hours/day.
13- 18-year-old adolescents: 8- 10 hours/day.
According to this guide, it is clear whether your child has enough sleep time. Xiao Nan believes that if the child's sleep time is lower than the recommended sleep time for a long time, it will attract attention. Because children who lack sleep are more prone to irritability, inattention, learning difficulties and other problems, and even have the risk of obesity, hypertension, headache, diabetes and depression.
How to help children develop good sleep habits?
How to help children develop good sleep habits? Xiao Nan suggested training from the moment the child was born.
In infancy, it is mainly to control the frequency of drinking night milk. Generally, the baby is 4-6 months old, and parents begin to consciously cultivate the baby to abstain from night milk. When the baby wakes up at night, the mother can not rush to feed, first observe, and the baby may fall asleep again after a while. It is very important for babies to establish the ability of autonomous sleep. Maybe in a few weeks, they will be able to sleep all over.
In early childhood, parents should set a good example for their children and assign them a sleeping habit, such as dinner-parent-child activities-bathing-drinking milk-reading before going to bed-sleeping. After making the rules, the whole family should cooperate, such as speaking as quietly as possible, turning off the TV, not playing with the mobile phone and turning off the lights.
Do appropriate activities during the day. Take them to play outdoors more, so that their energy can be properly consumed.
Try to control the baby's nap time. Napping is also the key to affecting sleep time at night. It is generally recommended to start around noon 12 for 2 hours. If you sleep too long, it may be difficult to fall asleep at night.
Don't do strenuous exercise like dancing, fighting monsters, running and jumping before going to bed. It's hard for children to get excited before they go to sleep.
Create a good bedroom environment. Don't fill the child's bed with toys. Let children realize that the bed is a place to sleep, not a place to play. Of course, children's favorite dolls can be safely placed on the bed, which can help children reduce their anxiety about separation.
Read a book before going to bed. Parents read picture books to their children before going to bed. At this time, the child is relaxed physically and mentally, and it is easy to fall asleep with his parents.
Take other precautions before going to bed. Some children always make excuses not to sleep when they sleep. Sometimes I want to drink water when I am thirsty, sometimes I want to go to the toilet, sometimes I want to tickle, and sometimes my beloved toy is gone. Xiao Nan's suggestion is to ask the child if he is ready before going to bed. For example, whether to go to the toilet, whether the water is put away, and whether the quilt is around before going to bed, so that children can't find an excuse.
Finally, what Xiao Nan wants to say is that it is a step-by-step process to cultivate children's good sleep habits and laws, and it also requires the efforts of the whole family. Of course, you can adjust your sleep time appropriately according to your child's actual situation. As long as the baby grows normally and has a good mental state, it is not a big problem.