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10条保证孩子睡眠的建议

2020年06月11日

作者:柴老师国际教育服务

来源:www.mschai.com

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1.设定就寝时间

每晚大约在同一时间开始的常规就寝时间可促进良好的睡眠方式。例行的洗澡,讲故事和睡觉可以帮助年幼的孩子准备入睡。对于大一点的孩子,日常活动可能包括与您安静地聊天,讨论当天的情况,然后花点时间放松自己,然后熄灭灯光。

2.睡前放松

鼓励您的孩子睡前放松。大一点的孩子可能喜欢读书,听轻柔的音乐或练习呼吸以放松身心,以放松身心。如果您的孩子入睡时间超过30分钟,那么他可能需要更长的放松时间才能关掉灯进入睡眠状态。

3.保持规律的睡眠和唤醒时间

将您的孩子的就寝时间和起床时间固定保持在1-2小时的调整之内。这有助于使您的孩子的身体时钟保持规律。这对于周末和节假日以及上学日都是个好主意。

4.保证的孩子午睡习惯

大多数儿童在3-5岁时停止小睡。如果您五岁以上的孩子在白天仍在小睡,请尝试将午睡时间保持在20分钟以内,并且不迟于午后。午睡时间越长,孩子夜间睡眠就越困难。

5.确保您的孩子晚上安全

如果您的孩子害怕上床睡觉或处于黑暗中,则可以在她勇敢时表扬和奖励他。避免恐怖的电视节目,电影和电脑游戏也有帮助。一些有睡前恐惧的孩子在夜灯下会感觉好些。

6.检查孩子卧室的噪音和光线

安静,光线昏暗的空间对于良好的睡眠至关重要。检查您孩子的卧室是否太亮或太吵而使人无法入睡。电视,计算机屏幕,电话和平板电脑发出的蓝光可能会抑制褪黑激素水平并延迟嗜睡。这可能有助于在就寝时间至少一个小时之前将其关闭,并在晚上将电子产品放在您孩子的房间外。

7.避免时钟

如果您的孩子经常检查时间,请鼓励他将时钟移动到看不见的地方。

8.在正确的时间吃适当的量

确保您的孩子在合理的时间享用令人满意的晚餐。上床前感到饥饿或过饱会使您的孩子更加不舒服。这会使他难以入睡。早晨,健康的早餐有助于在正确的时间启动孩子的身体时钟。

9.每天获得充足的自然光

鼓励您的孩子在白天,尤其是早晨,获得尽可能多的自然光。明亮的光线会抑制褪黑激素。这有助于您的孩子在白天感到清醒和警觉,并在入睡前感到困倦。

10.避免咖啡因

咖啡因存在于能量饮料,咖啡,茶,巧克力和可乐中。鼓励您的孩子在午后和傍晚避免这些食物,此时不要提供这些食物给孩子。

1. Set up a bedtime routine

A regular bedtime routine starting around the same time each night encourages good sleep patterns. A 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. 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, he might need a longer wind-down time before turning the lights out to go to sleep.

3. Keep regular sleep and wake times

Keep your child’s bedtimes and wake-up times within 1-2 hours of each other each day. This helps to keep your child’s body clock in a regular pattern. It’s a good idea for weekends and holidays, as well as school days.

4. Keep older children’s naps early and short

Most children stop napping at 3-5 years of age. If your child over five years is still napping during the day, try to keep the nap to no longer than 20 minutes and no later than early afternoon. Longer and later naps can make it harder for children to get to sleep at night.

5. 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 her whenever she’s 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.

6. 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 these off at least one hour before bedtime and to keep screens out of your child’s room at night.

7. Avoid the clock

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

8. 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 her to get to sleep. In the morning, a healthy breakfast helps to kick-start your child’s body clock at the right time.

9. 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.

10. 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, and don’t offer them to him at this time.

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