The best sleep schedule for 0 to 16 years old has been released. Children will be smarter if they sleep this way

Children\’s sleep schedule: Children with different physical development status also need different sleep duration: research shows that 70% of a child\’s height depends on the parents\’ genes and 30% depends on the day after tomorrow. Recommended scientific parenting books. I really hope my parents have read this book. Download the electronic version. Among these 30% of external factors, sleep ranks first in its impact on height, surpassing exercise and diet. The reason is that growth hormone is secreted during sleep. . The following are the sleep duration standards recommended by experts. Only when the standards are met, children will be more likely to grow taller. The reason why children get enough sleep is because they want them to secrete more growth hormone during sleep. There are two time periods when the secretion of growth hormone is the strongest, namely 21:00-1:00 and 5:00-7:00. Missing these two time periods is equivalent to missing the golden period for children to grow taller. It is worth noting that the prerequisite for large-scale secretion of growth hormone is that the child must be in a deep sleep state. Otherwise, the secretion of growth hormone will be greatly reduced, which will affect the child\’s height development. People generally enter deep sleep half an hour to an hour after falling asleep. Therefore, it is recommended that children should lie in bed at 8:30 pm and get up after 7 pm the next day, so as not to miss the peak period of growth hormone secretion. In addition, children of different ages also have their own correct bedtime schedules. This is Harriet Hiscock, a child sleep expert from the Australian Children\’s Research Institute, who recommends bedtime for children of all ages: a sleep standard of 7:30 or 8:30 p.m. For most of our families, it is difficult to do it in most cases, so try to do it at 9 p.m. After all, it helps children’s physical development and brain growth, so it shouldn’t be ignored! Effects of lack of sleep on children 01 Effect on height We all know that spring is the \”golden period\” for children to grow taller. In the three months from March to May, the height growth value is equivalent to three months from September to November in autumn. 2 to 2.5 times the monthly height growth value. This is because children sleep longer in spring and their growth hormone secretion is more intense. The amount of growth hormone secreted is the key to determining whether a child can grow taller. After 12 o\’clock in the evening, there is a peak of growth hormone secretion, but it is not easy for children in a light sleep state to reach this peak. Therefore, it is best for children to fall asleep before 10 pm to reach a deep sleep state as soon as possible. Remember: the prerequisite for large-scale secretion of growth hormone is deep sleep. 02 Injury to the Heart The weather has been hot recently, and many parents have found that their children have abnormal sleep patterns. They cannot sleep well at night, cannot wake up in the morning, and appear to be unable to wake up during the day. Some children also suffer from loss of appetite and irritability, which really worries parents. The reason why children are irritable and irritable is completely due to lack of sleep. And the more sleep-deprived they are, the more excited they are. When they are excited, their heartbeat will speed up. If you are in a state of excitement for a long time, some heart diseases will inevitably occur. If you let your children go to bed late from an early age, they may not be able to notice anything when they are young. When they are older, various hidden diseases will begin to break out.During this period, cardiovascular disease may appear. 03 If a child who is prone to illness goes to bed late for a long time, the body will not be able to rest and will not be able to produce immune factors that can resist diseases, thus giving opportunities for viruses and bacteria to invade. Therefore, letting children go to sleep early can help their bodies rest, their organs are repaired, and their immunity is improved, thereby reducing the possibility of colds and infectious diseases. Keep your child’s sleep principles in mind 01. Don’t wait until you are tired to go to bed. Many parents think that when their children are tired from playing, they will naturally go to bed obediently, eliminating the difficult process of coaxing them to sleep. In fact, letting children sleep after they are tired from playing is very detrimental to their health. Download the most comprehensive children\’s version of \”Disciple Rules\” in mp3. Sometimes when children are too excited when playing, the quality of sleep will decline. Even if they enter the sleep state, mental activities continue, and they may gnash their teeth, kick the quilt, or wet the bed during sleep. and other phenomena, thereby affecting the child\’s brain and physical development, and in severe cases, causing confusion in sleep time. 02 Don’t let your children stay up late with you. Some parents don’t go to bed until very late at night, but they urge their children to go to bed early all day long. No wonder their children can’t fall asleep no matter what. If you want your children to go to bed early, it is best for parents to put down what they are doing when it is time to go to bed and tell their children a good night story so that they can fall asleep peacefully. If parents still have unfinished business, please bear with it and wait until the child is asleep. It will not be too late for you to get up and get busy again. 03 Provide your children with some sleep-aid foods. This is a piece of advice. Keep in mind the following sleep-aid foods: Milk: Its ingredients contain two hypnotic substances, one is tryptophan, and the other regulates physiological functions. The active peptides can make people feel comfortable all over the body, which is helpful for relieving fatigue and falling asleep. Walnuts: It has also been proven in nutrition that it can improve sleep quality. The specific way to eat walnuts before going to bed is to mix them with black sesame seeds and pound them into a paste. Citrus: Put a peeled or cut citrus on your bedside table and smell its aroma, which can calm the central nervous system and help you fall asleep. Everyone has had this experience: after getting a fragrant, sweet and comfortable sleep, you will feel refreshed, happy, and even full of energy throughout the day. Although children cannot express this feeling accurately, they actually need high-quality sleep more than adults. Therefore, we must not ignore the special care of children’s sleep.