Primary school students should ensure their sleep knowledge (primary school students' health knowledge: adequate sleep) 1. Health knowledge of primary school students: adequate sleep.
Health knowledge of primary school students: adequate sleep.
Pupils are in a period of vigorous growth and development, with immature organs and tissues, imperfect physiological functions, easy fatigue, low immunity and easy illness. Therefore, they should have enough sleep time every day to meet the needs of physical health and life and study. Generally speaking, it is reasonable for primary school students to sleep 10 hour every day. China's Ministry of Education stipulates that primary school students should ensure 10 hours of sleep.
Adequate and reasonable sleep has the following benefits:
1. Ensure proper rest of brain and maintain normal physiological function of human body;
The brain is the headquarters of the human body. Adequate sleep can keep the brain functioning normally. Under its conditioning, the human body can maintain normal growth, development and life and maintain a healthy state.
(1) Primary school students are in a period of vigorous growth and development, and adequate sleep is conducive to children's growth and development. During deep sleep, pituitary growth hormone is secreted more, which can promote the growth of children in all aspects, especially for height development, especially for children with low parents.
(2) Adequate sleep can make the brain function in the best state, enhance the immune function, prevent the invasion of bacteria and viruses, and prevent the occurrence of infectious diseases.
(3) Adequate sleep can make the brain's regulation function of spirit, emotion and memory normal, make children energetic, emotionally stable and enhance their memory, which is especially important for children's learning. Long-term lack of sleep for primary school students, without proper rest and recovery, will lead to brain dysfunction, prone to fatigue, memory loss, insomnia, forgetfulness, inattention, irritability, excitability, and even depression, neurasthenia and other diseases.
2. Develop good living habits:
To get enough sleep, it is necessary to work and rest on time, which is very important to develop good eating and sleeping habits. Good sleep habits, children can sleep on time, so that parents will save a lot of trouble in management, children will learn to manage themselves in habits, and gradually form independent life consciousness and behavior.
2. Pupils should have a guaranteed sleep time every day.
Select D 10 hour.
If you ask: How much sleep should primary school students sleep a day? Many students will answer: 10 hour. Not bad. However, adults generally only sleep for 8 hours. Why do primary school students sleep 10 hours? This is because children are different from adults. A newborn baby sleeps almost 20 hours a day, because his whole body organs are immature, and his cerebral cortex is often in a state of protective inhibition, which is conducive to healthy development. Pupils are in a period of vigorous growth and development, with immature organs and tissues, imperfect physiological functions and easy fatigue. They should have more sleep time than adults every day to meet the needs of good health.
However, is it scientific and reasonable for every pupil to sleep 10 hour? That's not true.
A person's sleep time is as different as a person's appetite. Poets Goethe and Schiller, politicians Napoleon and Peter the Great, and great inventor Edison only slept for more than four hours, but their abundant energy was told as stories. On the contrary, Einstein, a great scientist, was quite able to sleep, even suspected of being "lazy". But who doesn't admire his "theory of relativity"? This shows that sleep time varies from person to person. The state stipulates sleep time according to the age characteristics and growth and development needs of primary school students. For every student, we should decide the sleep time according to this rule and our actual situation. You can have as much as you want.
The key is to get enough sleep. If the fatigue disappears after sleep, the whole body is comfortable, refreshed and clear-headed, you can happily complete the day's study tasks and participate in various activities, which shows that you have enough sleep and a good sleep, even if you don't have the prescribed time. On the contrary, if you are depressed, yawning, loss of appetite, memory loss, etc. After sleeping, even if you have enough sleep, you still don't have enough sleep. You should sleep more. This is because everyone's sleep quality is different. Some people sleep deeply and have high quality. Although the time was short, they quickly eliminated their fatigue. However, some people have shallow sleep and poor quality, so they need more sleep to restore their spirit and physical strength.
3. How to make children get enough sleep?
Sleep amount: The average human body needs 7-9 hours of sleep. Generally, young adults sleep 7-9 hours a night, children increase 1-3 hours, and the elderly decrease 1-3 hours, which is the requirement of different age groups for sleep amount (time).
Sleep quality: you can sleep for one night in half an hour, and you can sleep for one night or wake up once in half an hour without intermission or early awakening; Don't dream less, don't dream more or have nightmares; Deep sleep is not like sleeping, or it is easily disturbed and awakened by the environment, which is a requirement for sleep quality. Best sleep time: from 10 to 6: 00 a.m. The best sleep time for human beings should be from 10 to 6: 00 a.m., from 9: 00 p.m. to 5: 00 a.m. for the elderly and from 8: 00 p.m. to 6: 00 a.m. for children.
The best sleep time for all ages is 20 hours for newborns 14- 15 hours for preschool children 12 hours for primary school students 10 hours for middle school students, 9 hours for college students, 8 hours for adults, 8 hours for the elderly, and 6-7 hours for the elderly. It is better to say that six hours of high-quality sleep is eight hours of low-quality sleep. Strictly control the sleep time within the required range to deepen sleep; Sleeping intermittently for several hours can lead to intermittent shallow sleep.
Please don't think you have to lie down for eight hours. If five hours can fully charge you, be grateful. You are a natural short-term sleeper.
Lack of sleep is very harmful. With the general acceleration of people's life rhythm, lack of sleep has become a common phenomenon among urbanites today. Experts remind that lack of sleep is very harmful to health, so don't wait and see. The harm of insufficient sleep is mainly reflected in the following aspects: 1.
On one occasion, a researcher divided 24 college students into two groups and asked them to do a test first. Results The test scores of the two groups were the same. Then, let one group of students stay up late, the other group sleep normally, and then take the exam.
Results The test scores of students without sleep were much lower than those of students with normal sleep. Therefore, researchers believe that a person's brain must have enough sleep to think clearly and react sensitively. If the brain does not get enough rest for a long time, it will affect its creative thinking and ability to deal with things.
2。 Modern research on the growth and development of adolescents believes that the growth and development of adolescents is related to the secretion of auxin in addition to genetic, nutritional and sports factors.
Auxin is a hormone secreted by hypothalamus, which can promote the development of bones, muscles and organs. Because the secretion of auxin is closely related to sleep, that is, there is a big secretion peak after people fall asleep, and then there are several small secretion peaks, while in the non-sleep state, the secretion of auxin decreases.
Therefore, teenagers should develop well, grow tall and get enough sleep. 3。
The reason why healthy people's skin is soft and shiny is that the capillaries of subcutaneous tissue provide sufficient nutrition. Lack of sleep will cause blood stasis in skin capillaries, and the circulation will be blocked, so that skin cells can not get enough nutrition, which will affect skin metabolism, accelerate skin aging and make skin look dull.
Especially the eyes are black and prone to wrinkles. 4。
Frequent lack of sleep will lead to diseases, which will make people feel anxious and reduce their immunity, thus causing various diseases, such as neurasthenia, colds, gastrointestinal diseases and so on. A Swedish medical researcher found that lack of sleep can also increase the cholesterol content in the blood, thus increasing the risk of heart disease. An Australian research society suggested that cell division in the human body is mostly carried out during sleep, and lack of sleep or sleep disorder will affect the normal division of cells, which may lead to the mutation of cancer cells and lead to cancer.
Generally speaking, people of different ages need sleep every day. Middle school students should sleep 8-9 hours a day, and adults should sleep 7-8 hours a day. Too long sleep, like lack of sleep, will lead to mental fatigue, physical fatigue and decreased metabolic rate. Sleep should not be too long. If you sleep too long, your heart will slow down, your metabolic rate will drop to a very low level, and your muscle tissue will relax. Over time, people will become lazy, weak and even mentally retarded.
So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy.
4. How do students ensure high-quality sleep?
First, follow the physiological law of sleep: the human body enters the biological low tide on 22-23, which is the best sleep time. Under normal circumstances, this time is the easiest time to fall asleep and the quality of sleep is high. Second, create a good sleeping environment: {1 When sleeping, the bedroom should be quiet and try to avoid noise interference. Families living in downtown areas should try their best to create a good living environment and take effective measures to ensure that there is no noise indoors during sleep.
If you can't avoid it, you can plug your ears with cotton. 2 the temperature of the bedroom should be suitable, generally at 20? ℃-22? C not bad.
It is best to fall asleep at room temperature that feels a little cold. Too cold and too hot will affect sleep. In addition, the indoor air should be fresh and circulated during sleep, so that the cerebral cortex can get sufficient oxygen supply, so it is best to open a small window or have ventilation equipment in the bedroom to ensure fresh air.
Of course, there will always be some air in the doors and windows of the house. It is not enough to breathe through these gaps, so it is best to open a small window properly when sleeping. Even in winter, it's best to open some windows, but don't open them too wide, and exchange air without feeling windy.
The following methods can be adopted: ① open the transom window, ② open the directional window, ③ open the leeward window, and close the curtains after opening the window if possible; ④ Keep the bed away from the window and don't feel cold. Pay special attention not to let the wind blow directly on your body to prevent colds, scapulohumeral periarthritis, lumbago and leg pain and facial paralysis.
When sleeping, the indoor light should be dark. Don't turn on the light to sleep, so as not to affect sleep. Dark environment is more conducive to sleep. 4 Choosing comfortable bedding has an impact on sleep quality, and comfortable bedding can promote sleep.
Bedding cloth should be absorbent and soft cotton cloth, not chemical fiber or silk. Cotton is better for quilts and mattresses because it helps to keep the temperature and humidity of the bed.
If feathers and silk cotton are used as inner tubes, the bed is wet because of poor water absorption, which is not good for your health. The thickness of bedding should be adjusted according to the local climate, season and indoor temperature. Don't use a set of quilts all year round.
Whether the thickness of the quilt is appropriate should be based on the premise that you don't sweat when you are awake and your hands and feet don't get cold. Because the human body has about 30 ml of sweat discharged during sleep every day, most of it is absorbed by the bedding, so that the bedding is often in a slightly wet state.
Therefore, it is necessary to dry the bedding frequently to avoid being too wet, otherwise the wet bedding will breed bacteria and fungi, which will affect health and cause itchy skin, which is not conducive to sleep. 5 Choosing the right pillow Whether the choice of pillow is appropriate also has a great influence on the quality of sleep, so it is necessary to choose it properly.
The height of the pillow should be appropriate. The height is related to everyone's weight, shoulder width, neck length and age. It varies from person to person, and the comfort is better. There is no certain standard, and the average height is 10- 15 cm. Normal people's spine has four physiological curvatures, the cervical and lumbar vertebrae protrude forward, and the thoracic and sacral vertebrae protrude backward. Only by maintaining this normal curve of the spine during sleep can it be beneficial to health.
The pillow is too high, whether sleeping on your back or on your side, it will change the normal physiological curvature of the cervical spine and cause "stiff neck". Moreover, the soft tissue of the neck is too tense, and it is easy to fatigue. After a long time, it will also make the cervical spine stiff and dislocate, leading to neck pain, insomnia, memory loss, and even cervical ligament calcification and cervical hyperosteogeny.
When the pillow is too low, more blood will flow into the head during sleep, so that the muscles of the head and neck can not be relaxed, which is easy to cause symptoms such as head swelling, irritability and insomnia. Generally speaking, the height of the pillow should not exceed the distance from the shoulder to the ipsilateral neck to maintain the normal physiological curvature of the neck and trunk during sleep.
When sleeping, the pillow should be placed at the junction of the back neck and the back of the head, or all on the back neck, not on the back of the head. In this way, the head can keep a slightly backward posture when sleeping on the back, which not only fully relieves the tension of the muscles behind the neck, but also relaxes the mutual extrusion between the cervical vertebrae, thus playing the role of neck support and mild traction, relieving symptoms for people with cervical spondylosis, and playing the role of prevention and protection for people without cervical spondylosis. The commonly used fillers for pillow core are buckwheat husk, cattail, kapok, mung bean shell, duck down, sponge and so on. The first four kinds of fillings are better, but don't overfill them.
The pillow core is too hard, which causes great pressure on the skin that touches the head during sleep and affects local blood circulation. If the latter two substances are used to fill the core, the pillow is too soft, although it feels very comfortable, but the head is too sunken during sleep, and the head can not maintain a proper height, which is not conducive to sleep.
6 Choosing a good bed Whether the choice of the bed is appropriate not only affects sleep, but also affects the physiological function of the human body. There are many kinds of beds, such as wooden beds, spring beds, brown elastic beds, bamboo beds and Simmons beds. And heatable adobe sleeping platform is more common in northern rural areas.
What kind of bed can I sleep in to achieve the purpose of comfort and health? This depends on family situation, age, physical condition and whether there are diseases, such as low back pain and spinal diseases. From the point of view of health, it is best to sleep on a wooden bed, which can keep the spine in a normal physiological bending state.
But because it is too hard and uncomfortable to sleep, you can put a thick and hard mattress on it, so the hardness is moderate. Simmons bed, spring bed, spring bed and brown stretcher bed are not elastic enough, so people's spine is curved when they sleep on their back and sideways when they lie on their side.
Over time, it can change the natural shape of the spine, cause muscle strain and back pain, or aggravate the symptoms of patients with low back pain. Besides, the bed is too soft. When sleeping, some muscles of the body are trapped between the cushions, passively tensed and unable to relax. At the same time, the internal organs in the abdominal cavity will also be squeezed and will not get proper rest.
Especially for children and the elderly, people with osteoarthrosis and low back and leg pain are more unsuitable. Of course, many normal adults sleep in Simmons beds for a long time, and spring beds are used to it. There is no discomfort and there is no need to change them.
What is the best way to place the bed correctly about the placement of the bed and the body direction when sleeping? According to the research of scientists, it is best to head south and feet north. Because the earth is a big magnetic field, the human body is influenced by the earth's magnetic field anytime and anywhere, and the brain will also be disturbed by the magnetic field when sleeping.
Sleep with your head south and your feet north, so that the magnetic lines of force can pass through the human body smoothly, minimize the interference of the earth's magnetic field, and sleep more soundly.
5. How to ensure that children sleep well?
Let the children go to bed early. The height of a child is not only related to heredity, nutrition and physical exercise, but also related to the secretion of growth hormone.
Growth hormone is a kind of protein secreted by human hypothalamus, which can promote the growth and development of bones, muscles, connective tissues and internal organs. Too little growth hormone secretion will inevitably lead to short stature.
The secretion of growth hormone has its specific rhythm, that is, people can only produce growth hormone after falling asleep, and gradually reach the peak after one hour of deep sleep, generally at 22:00- morning 1. If you sleep too late, the height of a growing child will be affected.
Therefore, when children can't sleep more than 2 1 at the latest, it is generally most appropriate to sleep before 20 o'clock. So we won't miss the peak of growth hormone secretion.
It is most beneficial for children's growth and development to let them get enough sleep. This is related to the child's necessary sleep time.
Newborns sleep 16 hours every day, three months after birth 14 hours, six months to 1 3 hours, and two to three years old 12 hours, which means that infants sleep half a day. Heterogeneous sleep, also known as "fast wave sleep" and "drilling sleep", can make the brain get the best rest.
Newborns and lactating babies account for 40%-50% of heterogeneous sleep, while adults only account for 20%, which shows how important it is for babies to get enough sleep. Please turn off the lights after going to bed. Turn off the lights at ordinary times, the human physiological function is coordinated and the metabolism is balanced.
However, if you are exposed to artificial light for a long time, the physiological adjustment of the human retina will be disturbed due to the subtle "light pressure", and the eyeball and ciliary muscle will not be fully rested, which will inevitably affect your vision for a long time. It is reported that the calcium absorption of infants who are often exposed to light at night will be reduced by about 25%.
Calcium deficiency can also cause myopia, and it will also bring many problems such as easy to wake up and panic, prolonged breastfeeding time and slow weight gain. It is not good for children's growth and development. In addition, it may also affect the protective inhibition of the central nervous system, leading to mental and language disorders.
In order to make children develop healthily, turn off the lights after falling asleep at night. Remember not to turn on the light around the children to work, read or watch TV.
Babies have to undress and sleep in infancy, which is from birth to 1 year. Some parents let their babies get dressed and sleep, or even wrap their hands and feet to sleep, which is not conducive to their healthy growth.
Taking off clothes and sleeping is good for children's growth and development. Babies grow up quickly. During this period, if you often wear clothes to sleep, it will affect the baby's blood circulation, which is not conducive to rest, and will also affect the baby's physical development to a certain extent.
Taking off clothes and sleeping can make infants sleep more comfortably and calmly, which is beneficial to the healthy growth of children.
6. How to ensure that children have a good sleep?
Giving children a good and adequate sleep is an important content to ensure their health. However, putting children to sleep is a headache for almost every family. Almost all families have been worried about letting their little ones go to bed on time, so I suggest that parents can follow the following principles:
Let children get a sense of security from sleep preparation activities. For example, talk to your child about what happened during the day and tomorrow's plans, tell your child to take out the clothes to wear the next day, or tell your child a story or eat a snack before going to bed. If you sleep like this every day, the child will know it's time to sleep.
Use "signal" Tell your child the specific time to go to bed, for example, say to your child, "The TV play is over, it's time for you to go to bed." You can also draw a clock on colored paper, and the time of playing, sleeping and telling stories are marked on the big dial respectively. Tell the child what to do next with a pointer. Or put the paper clock next to the alarm clock, and the pointer points to bedtime. When the time of the two clocks is the same, the child knows that it is time to go to bed.
Don't do strenuous activities before going to bed. Playing rough and vigorous games will affect children's sleep. Let the children do quiet activities half an hour in advance to relax them. Don't let children fight or play with pillows before going to bed. You can read books, tell stories or listen to music. Don't let the children play very tired during the day, so it is not easy to fall asleep.
Make bedtime fun. For example, create a family environment, a warm and comfortable atmosphere, and make children feel quiet and safe. Many children like to listen to their parents telling the same story, or stories made up by their parents, or fairy tales before going to bed.
Master sleep time flexibly, and know how to end bedtime activities. Otherwise, these activities will be endless and counterproductive. Don't let the children delay, and don't be moved by their request to "tell another story". On the contrary, they should make good conditions in advance and not make any concessions. If it is difficult to do this, they can use an alarm clock instead and say to their children, "The alarm clock should turn off the lights and go to bed at 7: 30." Or: "/kloc-The alarm clock will ring in 0/5 minutes. It's time to turn off the lights."
Let the children speak out their fears and worries. Many children feel scared and worried at night. Mothers should find out the causes of children's fear and worry, which can reduce anxiety, let the children sleep peacefully, and gently touch the children's back to make them feel relaxed.
In short, once bad sleep habits are formed, it is difficult to correct them. Therefore, it is necessary to give children a little reward when cultivating their good habit of sleeping at night. If the child does as required, it should be rewarded according to the agreed conditions, but it should be noted that the promised reward must be honored and cannot be broken.