Recently, at the Beijing Winter Olympics
Freestyle ski jump final
China's Gu Ailing
Won the championship with outstanding performance
Won for the Chinese delegation
The third gold medal of this Winter Olympics
Gu Ailing also once shared his secret
That is – sleep
"From 8 to 14 years old
I've only been skiing on weekends
And I can be older than those
More professional athletes
Secret weapon to do better
That's what it really is
Sleep for ten hours a day."
She even called her mom "Sleep Cop."
Because mom always stressed with her to sleep well
And Gu Ailing's mother also said in the interview
"My education for Gu Ailing is
First, sleep more
Second, learn more
Third, play more"
1
Live healthily and get sleep
In order to ensure the sleep of primary and secondary school students, in 2017, the Ministry of Education issued the "Compulsory Education School Management Standards", which clearly stated that the school work and rest time should be scientifically and reasonably arranged, to ensure that students have free time between classes and necessary after-school activities, and to plan and control the amount of homework after class in various disciplines as a whole. Home-school cooperation ensures 10 hours of sleep for primary school students and 9 hours of sleep for junior high school students every day.
In 2021, the Ministry of Education also proposed to do a good job in homework, sleep, mobile phones, reading materials, and physical fitness management of primary and secondary school students, and entrust the sleep quality and time of primary and secondary school students to the joint "co-governance" of home and school, and include it in the monitoring and assessment.
In the same year, the Ministry of Education and other six departments issued the "Guide to the Evaluation of the Quality of Compulsory Education", in the evaluation of the quality of student development, "healthy life" as a key indicator, proposed, on time and rest, to ensure adequate sleep.
2
Lack of sleep, the harm is really great
01 Influence grows tall
A very key harm of staying up late is to affect the development of children, which can easily lead to children growing tall, because the factors that affect growth and development are not related to the amount of growth hormone in addition to genetic factors, nutritional conditions, exercise, etc.
Children in the evening is the time to secrete the most growth hormone, this time if there is no timely rest, it will affect the secretion of growth hormone, so for children, develop the habit of going to bed early is particularly important for physical development.
02 Reduces the body's immunity
While children stay up late, their body organs are also staying up late, for example, children's hearts and brains are still in the development stage, if they are always overloaded, it is easy to leave hidden dangers.
Therefore, if there is often insufficient sleep, the children's physical resistance will be weakened, resulting in symptoms such as no appetite and poor spirits.
03 Creative thinking that affects the brain
If children do not have enough sleep, then their attention is often not fully concentrated, when the body does not rest, its brain cells can not be rested, so that children in the case of lack of sleep, will affect the development of brain power, in the daytime class, there will often be a lack of energy, affecting academic performance.
04 Affects mental health
In the case of lack of sleep, children will also have more serious getting up, will lie in bed, it is more difficult to wake up; and even there are bad psychological conditions such as low mood, easy anxiety, and nervousness, which affects mental health.
03
What should I do if I want to "get a good night's sleep"?
01 Establish a sense of falling asleep ritually
When it is time to sleep, children can dim the lights, turn off electronic devices, create a quiet family atmosphere, and try not to play with the mobile phone before going to bed, because the blue light of the screen will affect the secretion of melatonin and disturb the biological clock.
It is best to set up a "bedtime routine", such as bathing, touching, pulling the curtains, saying goodnight, etc., because the body needs these signals to calm down and remind yourself that "I am going to sleep after doing these things".
02 The bed can only be the place to sleep
Many family beds take on too many functions, in addition to sleeping, or building blocks, study platforms, trampolines, slides and so on. In this way, the children wanted to do something more after going to bed, and refused to fall asleep.
Therefore, try not to pile up debris in bed, let alone play in bed, children can "situational training" with the bed - as long as they get to bed, they will produce the conditioned reflex of "I want to be quiet and ready to sleep", which is more conducive to falling asleep as soon as possible.
03 Try to fix the sleep time
Children go to bed early and get up early generally do not have emotional performance, and parents are best to do a series of more rhythmic work for their children before falling asleep to gradually lead the child to sleep. But one thing must be clear: children do not have to sleep when they are tired, but they must sleep when the time comes. For example, if you decide to sleep at 20:00, you must go to bed at 19:30, and parents should try to adjust the pace of life to this time.
04 Firmly enforce your sleep rules
Once the rules of sleep are established, children must firmly abide by them. At the same time, parents should also pay attention to the fact that it is not recommended to ignore the child's sleep time when going out on vacation and arbitrarily modifying sleep habits because of the child's needs. Some children can't sleep after lying in bed, and they will get up or run out from time to time for these reasons: "I want to drink water." "I want to go to the bathroom again." "I have a good idea, do you want to listen?" ”
In this case, children can make some "permission tickets" with their parents, such as the right to use only three "permission tickets" every night after going to bed, and each request will be used up until it is used up. Under normal circumstances, most children can abide by such a game-like convention.
05 Sleep quality is more important than duration
Many children sleep more during the winter and summer holidays, but why do they look more listless and tired? Mainly because of the increase in holiday activities and electronic devices, resulting in delayed sleep time and increased stimulation of the brain, which affects the time and quality of the arrival of deep sleep, so high-quality sleep is more important than adequate time.
Kids
Be sure to say goodbye to staying up late
May you maintain good sleep habits
Sleep well day and night!
Source: China Education News
Editor: Xia Shuting
Proofreader: Liu Guanling
Review: Chen Zixuan
Final Judge: Yao Yi
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