School is starting, how can we help our children have a good sleep?

The school season is here! Good quality sleep is very important for children's learning and health. Summer vacation is over in a blink of an eye, and the children at home are back to school. How can we help these students adjust their sleep schedule and ensure adequate sleep time?

What is quality sleep?

Quality sleep is about getting a good night's sleep, falling asleep well and staying asleep. Most children who get enough quality sleep will wake up naturally in the morning and be energetic during the day. This requires the following key components:

NO.1

Shorter time to fall asleep

Most children fall asleep within 20 minutes of going to bed. How long it takes may depend on how sleepy your child feels, what he or she did during the day, and what his or her bedtime routine looks like. Some bedtime routines help your child calm down before bedtime, making it easier for him or her to fall asleep.

No.2

Stay asleep

As your child falls asleep at night, his body alternates between light sleep and deep sleep. He will wake up after a few light sleeps, and he may not even notice it. In order to stay asleep, he needs to fall asleep again quickly after these short periods of wakefulness.

No.3

High-quality sleep

Children generally enter deep sleep one hour after falling asleep. Your child needs deep sleep because deep sleep is not only the whole body completely relaxed, but also the cerebral cortex is in a fully relaxed state, which is very important for eliminating fatigue, stabilizing emotions and restoring energy. It is also necessary to keep the child's immune status and attention normal. In addition, the secretion of growth hormone is closely related to deep sleep. If you want your child to have good growth and development, high-quality sleep is necessary.

NO.4

Getting enough sleep

Preschool children aged 3-5 years: 10-13 hours of sleep per day, including naps.

School-age children aged 6-12: sleep 9-12 hours a day.

Teenagers aged 13-18: 8-10 hours of sleep per day.

Over 18 years old: 7-9 hours of sleep per day.

How can children sleep better?

NO.1

Keep a regular schedule

In younger children, a bath, story, and then bedtime routine can help a young child feel ready for bed. For older school-age children, a bedtime routine can start with a quiet chat about the day's events half an hour before bedtime, then leave the child alone to relax before turning off the lights and going to bed. A regular bedtime routine that starts at the same time every night can help children develop good sleep patterns.

No.2

Gradually advance your child's bedtime

If your child's bedtime and wake-up time were delayed during the holidays, you can start gradually adjusting to the new semester's rhythm 2 weeks before school starts. The easiest way is to set a bedtime and wake-up time that ensures enough sleep, and then move the bedtime and wake-up time forward by 15 minutes every 2-3 nights until you reach the sleep schedule you set before.

No.3

Relax before bed

School-age children can read a book, listen to soft music, or practice breathing techniques to relax and calm down. If your child takes longer than 30 minutes to fall asleep, he may need a longer rest period before turning off the lights and going to sleep.

NO.4

Make sure your child feels safe at night

If your child is afraid of sleeping or the dark, you can praise and reward him when he shows courage. Avoiding thrilling and scary TV shows, movies, and computer games can also help. In addition, turning on a night light at night may make some children with sleep phobias feel better.

NO.5

Check noises and lights in your child's bedroom

A quiet, dark or dimly lit space is essential for a good night's sleep. Check to see if your child's bedroom is too bright or too loud for sleep. Blue light from TVs, computer screens, phones and tablets may suppress melatonin production and delay sleepiness. Turning off these devices at least an hour before bedtime and keeping screen devices out of your child's room may help your child fall asleep.

No.6

Take the clock

If your child frequently checks the time, encourage her to move the clock or watch to a place where she can't see it from her bed.

No.7

Eat the right amount of food at the right time

Make sure your child has a proper and satisfying dinner at a reasonable dinner time. Being too hungry or too full before bedtime may make your child more alert or uncomfortable, which may make it difficult for him to fall asleep.

No.8

Plenty of natural light

Let your child get as much natural light as possible during the day, especially in the morning. Bright natural light suppresses melatonin, which helps children stay awake and alert during the day and helps them fall asleep.

No.9

Avoid irritating foods

Keep your child away from stimulants in the late afternoon or evening -- for example, sports drinks, coffee, tea, chocolate, and colas.

Sleep takes up one-third of our life. We need good sleep to relieve fatigue, promote the rest and renewal of various organs in the body, and ensure that children can devote themselves to new learning with full energy the next day. Parents are welcome to collect and learn the above methods.

Sleep well and be in better health!

✦✦

Source: Ruijin Hospital Affiliated to Shanghai Jiao Tong University School of Medicine