Nowadays, as the pace of life is getting faster and faster, insomnia is extremely common. Therefore, it is necessary to develop good sleep habits from an early age and improve sleep quality. It is not only the children, but the whole family that benefits.
The neighbor Xiaolin's house, there are always children crying in the middle of the night. When they went out to meet, the faces of Xiaolin and his wife were very bad, and they didn't sleep well. The quality of sleep plays a vital role in the growth of a child. Children’s health and intellectual development affect the hearts of parents and the whole family . Poor sleep affects the quality of learning and the work status of parents. How to provide children with a high-quality sleep requires a method and a process.
Sleep has a vital role in growth and development
has obvious nootropic effects
sleep has a very obvious nootropic and promote intellectual development for children . There are studies comparing children with good sleep and poor sleep. Children with better sleep have better IQ development, and they perform better in terms of reaction, mood and mental state. Slightly older children, adequate sleep, have a good role in promoting children's creativity, memory, and mental state.
has the effect of promoting the growth and development of the baby
Studies have shown that most of the growth hormone is secreted at night and in the state of deep sleep. If the child is not sleeping well, if things go on like this, the child's height will appear to be substandard, thin and weak, and his face will be dark and dull. This is because of long-term poor sleep and impaired growth hormone secretion.Caused by insufficient. Of course, diet, exercise, etc. also affect height and weight, but sleep is also a very important factor.
Improve family harmony
A good life, regular schedule can ensure the quality of life of the whole family, regular life makes family members relax, it can improve the satisfaction of life, and the family will become more and more harmonious.
Sleep is so important, but what affects children’s sleep?
Emotional factors
When children play or watch TV before going to bed, the surrounding environment is noisy, which will cause the child's nervous system to become sensitive or excited, and the excitement time is too long, making it difficult to sleep. I have been working for a long time, I go to bed too late at night and I can’t get up in the morning, which affects my work and study life. There is enough light in the bedroom during the day to dry the quilt. Open the window in the bedroom, keep ventilation, indoor bedding, etc., the color should not be too bright and gorgeous, to avoid increasing the excitement of the child, and do not place any dangerous or noisy objects, which can ensure the quality of the child's entire sleep.
temperature, humidity, light factor
Too hot in summer, insufficient heating supply in winter, and indoor air is too humid or dry, causing human discomfort. The air conditioner is not well adjusted, too cold, etc. that can cause a cold, the child is wearing too tightly, the quilt is thin and other factors, will cause all kinds of discomforts in the child's sleep, resulting in poor sleep quality. The best indoor temperature of is 22°-24°.
Under normal circumstances, children are more likely to fall asleep in low-light environments. Children should not turn on too bright lights when they sleep. If some children cannot adapt to a completely dark environment, parents should prepare warm colors for their children.Low-intensity lighting can be a desk lamp or a wall lamp. Try to let your child wake up naturally in the morning and sleep for long enough. If it is not time for the child to get up, do not open the curtains. The sunlight will prick in, which will cause the child to wake up early and shorten the sleep time.
Food feeding habits factors
a Quantitative diet containing sugar, vitamins, protein and high calcium, which is conducive to children's sleep quality. However, don’t be too hungry or full for dinner, which can cause indigestion. It is not metabolized during sleep. 7 minutes full is the best. After seven o'clock, try not to eat any more food.
At night, you should eat some foods that are digestible and rich in cellulose. For example, bananas are called sleep medicine wrapped in peel, which shows its magical effect. There are also nuts, walnuts, almonds , sunflower seeds, etc., which contain a lot of essential amino acids for the human body and provide nutrients that are lacking during the day. For vegetables, spinach is the first choice. It contains folic acid, which can keep the body in a peaceful state.
To improve the quality of sleep, parents should lead by example
First of all, fix sleep time to ensure emotional stability. Fix the child's bedtime and stick to it every day. Make a three-chapter appointment with your child every night, and it's time to go to bed at one point. Slowly, build your child's biological clock and get used to it naturally. Don't let your baby be too excited, too happy, or sad, angry and upset before going to bed, and resist these bad emotions. A peaceful state of mind is the most basic guarantee for sleeping, otherwise it will easily cause awakening and dreaminess, which will affect sleep.
Next, prepare before going to bed. Before the child goes to sleep at night,Let the child give full play to creativity and innocence, and it is okay to be active, as long as you can arrange some calm activities for the baby before going to bed after any strenuous activities, such as taking a hot bath, short-term crazy play, listening to light music, etc. After waiting, you can be a child and have a good night's sleep. Sitting in warm water can make your baby feel calm. Warm your baby, take a shower, and wrap your baby in a cotton towel. A sweet kiss and hug are a good way to relax and go to bed. Taking a bath also allows parents and children to spend a special time together.
Finally, a little trick to sleep soundly. You can listen to the radio before going to bed, which plays nature, or meditation music, a lot of music and sounds that help sleep, drink a cup of hot milk before going to bed, soak your feet with warm water for ten minutes to relieve the fatigue of the next day.
【Message from the author】
Good sleep is not developed overnight, but it needs to be maintained. Good sleep for children is very important to the whole family. After some understanding, I believe that parents can find out the reasons why their children can’t sleep well according to their own conditions, and make good "improvements" through some methods. For the healthy growth of children, every effort and effort we make for children's sleep is worthwhile. I believe that the quality of children's sleep will get better and better.
Today’s topic: Is your child’s sleep quality good?
.
