The importance of good sleep for children
A study published in the Proceedings of the National Academy of Sciences pointed out that if people sleep less than 6 hours every night for a week, the functions of about 765,438+065,438+0 genes in the body will change, which is manifested in metabolism, immunity and resistance.
1, which helps to increase intelligence.
It is found that the energy loss of the whole body is as high as 20% in the brain, which shows that sleep plays a vital role in the efficient operation of the brain.
Experts say that good sleep quality is helpful to the recovery of the prefrontal cortex of the brain, and the connection between brain neurons helps children to enhance their emotional control and external adaptability, thus improving the overall development of the brain.
Scientists from the University of London, after tracking 1 10,000 children, found that children who fall asleep before 265,438+0: 00 every day generally perform better in reading and arithmetic than those who sleep late.
2. It helps to grow.
As we all know, the normal growth and development of human body depends on growth hormone to a great extent besides nutritional support, and research shows that such hormones are secreted in large quantities only at night.
Growth hormone is actually a peptide protein, which can promote the decomposition of fat and the synthesis of protein. It can promote the growth of all tissues except nerve tissue, and it is the most critical substance for children to grow taller.
The follow-up study found that the average height of children who fell asleep before 2 1:00 in the evening was significantly higher than that of children who slept late.
Two hours of sleep a day.
In fact, the secretion of growth hormone develops in pulses. According to the time distribution, there are two peak periods of secretion every day. After entering deep sleep, the secretion of growth hormone will further double, that is to say, children have two golden periods of sleep every day, as follows:
1, 9 pm to 2 am
It was found that growth hormone was secreted in large quantities at night, and the first secretion peak was from 9 pm to 2 am. Therefore, parents should let their children go to bed at 9 o'clock in the evening and fall asleep before 10 at the latest, so as to make full use of the first peak of growth hormone secretion.
2. From 5 am to 7 am
The second peak of secretion is from 5 am to 7 am. If the child can continue to ensure a good sleep at this stage, his bones and other growth and development will often be better, taller and more energetic the next day.
However, our country has always had? Early to bed and early to rise? It is said that many parents are used to waking up their children for study at five or six o'clock. Obviously, this practice is unscientific. Therefore, if conditions permit, it is best to let the children sleep until 7 am and then wake them up.
In addition to ensuring sleep time, parents should also create a quiet sleep environment to ensure the quality of children's sleep, so that the body can fully secrete and utilize growth hormone and grow intellectually.
How to make children develop good sleep habits
1, forming a conditioned reflex.
Active sleep, the quality of sleep is always higher than passive, so parents should cultivate their children's awareness of active sleep, make behavioral hints before going to bed, and let children develop a conditioned reflex to sleep.
For example, give children a bath or tell stories before going to bed, so that the next time they do these things, they will know it's time to go to bed.
Step 2 control the biological clock
The quality of sleep at night is much higher than other times, so parents need to strictly control their children's biological clocks, develop a fixed sleep time at night, ensure adequate sleep at night, and let the body repair and grow quickly. This habit is best formed before children go to kindergarten.
Step 3 get ready for bed.
It is not advisable to eat a lot two hours before going to bed and drink a lot of water one hour before going to bed, so as not to increase the digestive pressure of the stomach and increase the number of nights, thus affecting the quality of sleep.
One hour before going to bed should not be too emotional, so as not to keep the brain excited and affect the quality of sleep.
4. Create a stable sleeping environment
It is necessary to adjust the sound and lighting at home to a minimum, and prepare the indoor temperature and the quilt covered by the baby to a suitable state, so as to prevent the child from being awakened by too much external interference and unable to enter a deep sleep, thus reducing the quality of sleep.