Children and Sleep

Children's sleep is a common concern for parents. Family harmony also depends in part on how well children sleep. Sleep can promote the development of children's nervous system and learning and memory. As children grow up, sleep deprivation can lead to poor concentration, mood swings, behavioral problems and learning problems. In addition, teenagers who don't get enough sleep are more likely to suffer from obesity, neurasthenia and depression. Therefore, we should pay more attention to children's sleep.

1

Do you know anything about sleep?

When we sleep, our brains switch between two types of sleep -- non-REM and REM. The non-REM and REM stages make up a sleep cycle. Babies have more REM sleep and shorter sleep cycles than adults. As children get older, the amount of REM sleep decreases and the sleep cycle gets longer. When children start school, a full sleep cycle lasts about 90 minutes, which is similar to an adult sleep cycle.

Stage 1 and Stage 2 non-REM sleep is light sleep

● People are easy to wake up

● Reduced eye movements and heart and breathing rates

Stage 3 non-REM sleep is deep sleep

● People are not easy to wake up

● Night terrors, sleepwalking and bed-wetting may occur at this stage

● Deep sleep is when the body releases the most hormones needed for growth and development

The last part of the sleep cycle is rem sleep

● Rapid eye movement, faster breathing, faster heartbeat

● This is when people are most likely to dream

● RAPID eye movement sleep is important for learning and memory

2

How much sleep do kids Need?

It varies by age and by individual. Based on age, experts recommend:

● Infants (0-3 months) : 14-17 hours

● Infants (4-12 months) : 12-16 hours

● Children (1-2 years old) : 11-14 hours, including naps

● Preschool (3-5 years old) : 10-13 hours, including naps

● School age (6-13 years old) : 9-12 hours

● Youth (14-17 years old) : 8-10 hours

3

There are the following conditions, to be aware of children

Are you not getting enough sleep

Sleep during the day -

● Hyperactive (especially young children)

● Lack of concentration

● Having trouble doing school work

● Grumpy, whiny, irritable or moody

● Behavior problems

4

Tips for Kids falling asleep

Establishing a good sleep routine can help your child fall asleep faster and improve sleep quality.

● Create a comfortable sleeping environment: keep the bedroom quiet, shading, choose comfortable breathable bedding, etc.

● Reasonable diet, strengthen physical exercise; Develop the habit of regular meals and regular physical exercise.

● Stick to a regular bedtime; Parents can give their children 30 or even 10 minutes' notice.

● Encourage older children and teens to set bedtime; Bedtime habits can include washing, brushing your teeth, reading or listening to soft music.

● Turn off all screens (TV, computer, phone, tablet and video game) at least one hour before bed; Remove all electronic devices from your child's bedroom.

● Do not exercise or eat a lot of food 2-3 hours before going to bed. In particular, avoid caffeinated foods.

● Parents set a good example for their children; Avoid staying up late, playing with mobile phones, computers, etc.

Adequate sleep, balanced diet and proper exercise are the three health standards recognized by the international community. Adequate sleep can help restore energy and relieve fatigue. World Sleep Day is a day to highlight the importance and quality of sleep. Good sleep, healthy peers!