What time is the best time for primary school students to go to bed?

Sleep, like breathing, is one of the most taken-for-granted things in our lives. It takes up nearly one-third of our lives, but it is increasingly ignored. Staying up late has become the norm in today\’s young people\’s lives, and this trend has also become \”popular\” among children. It is hard to imagine that lack of sleep has become a common problem for primary and secondary school students. In addition to academic pressure causing children to go to bed later and later, many parents behind the scenes complained that their children were too excited at night and couldn\’t sleep, nor did they want to sleep. Every child can sleep, but not every child can do this simple thing well. Watch the full version of the cctv10 Travel with Books documentary on Baidu Netdisk. Today, in this article, Doudehui will talk to you about the problem of children going to bed late and the countermeasures. Possible harms of staying up late for a long time Children who stay up late for a long time will have poor attention and memory. A child who always goes to bed late will have difficulty doing many things that require a higher level of attention the next day, such as homework, listening to lectures, and reading… Some parents will say that the child goes to bed late because of studying. Isn\’t this bad? In fact, learning to burn the midnight oil is the most costly thing. When a child gives up sleep time in order to study, he will tend to perform poorly in class the next day and be in a daze. It will be difficult to concentrate on listening to the teacher\’s lectures, and it will be even harder to grasp the content he is learning. He will have to study on his own again at night, and a vicious cycle begins. At the same time, not getting enough sleep makes children\’s memory deteriorate and their reactions slow down. We all have this feeling: after a good sleep, we feel refreshed and feel more in control of the new day. On the contrary, not sleeping well will bring about extreme lethargy and slow reaction. The symptoms in children include: forgetting to bring their homework books when they go out in the morning, being anxious because they can\’t find something, and being slow to respond to their mother\’s commands: \”What were you just talking about?\” Even if he stayed up late the night before to recite and memorize words, Due to lack of sleep, I had forgotten most of the exam the next day. \”It is the time for men to study when the lights are on at three and the chickens are on at five.\” Today, it is open to question. Children who go to bed late for a long time will also suffer from poor health. A University of Chicago study found that compared with people who slept 7.5 to 8.5 hours a night, people who slept only 4 hours a night had 50% fewer antibodies against the flu. Simply put, staying up late for a long time will weaken the body\’s immunity and make it easier to catch a cold. If your child is immunocompromised, you may have been underestimating the impact of sleep. Whether you are an adult or a child, as a result of staying up late for a long time, various health problems will sneak up on you, such as obesity, depression, diabetes, obesity, cardiovascular disease, etc. This is also what people often say: \”You think you are staying up late, but in fact it is the night that is keeping you up.\” Children\’s learning is a protracted battle between brain and physical strength. If you fall behind on the key issue of sleep, how can you keep up with the increasingly difficult study life? The only free medicine in the world, which can not only enhance children\’s resistance, reduce cardiovascular and cerebrovascular risks, but also effectively avoid obesity, depression and other emotional problems, is sleep. However, because it is too common and too common, On the contrary, people ignore the impact of sleep on health.true value. Children who go to bed late for a long time will have their growth and development affected to a certain extent. In addition to factors such as genetics, nutrition, and exercise, the growth and development of adolescents is also related to the secretion of growth hormone. Growth hormone is a hormone secreted by the hypothalamus that promotes the development of bones, muscles, organs, connective tissues, and the nervous system. Most of the growth hormone is secreted during deep sleep at night. The unstable work and rest will have a long-term impact on the growth and development of the child and cannot be underestimated. In addition, lack of sleep can also cause many emotional problems. People are not always unable to sleep because of anxiety. On the contrary, poor sleep can also deepen people\’s anxiety, just like waking up irritated. Low-quality sleep can also easily lead to bad temper. What time is better for children to sleep at night? The Ministry of Education promulgated the \”Guideline for Health Education in Primary and Secondary Schools\” in 2008, which clearly stipulates that adolescents should be guaranteed rest and sleep time: ten hours of sleep per day for primary school students, nine hours for junior high school students, and eight hours for high school students. Children under 6 years old generally need to sleep for 10-17 hours. Simply put, the younger you are, the more sleep you need. The National Sleep Foundation has given specific time recommendations for various age groups. The picture comes from the book \”Good Sleep\”. Based on these sleep durations and the time when the hypothalamus instructs the anterior pituitary gland to secrete growth hormone – from 10 to 2 o\’clock at night, we can deduce that under normal circumstances, high school students should not be later than Go to bed at 11 o\’clock in the evening, junior high school students should go to bed before 10 o\’clock, primary school students should go to bed before 9 o\’clock, and kindergarten children should go to bed after 8 o\’clock. Of course, good sleep does not entirely refer to sleep duration. Parents also need to pay more attention to sleep quality. The most important thing is to ensure that children get enough sleep every night. After getting sufficient rest, they can better face the next day\’s life. . How to avoid the bad habit of going to bed late. Refuse to use electronic devices before going to bed. If your child wants to sleep well all night, light is very important. At present, the light that has the greatest impact on children’s sleep comes from the blue light emitted by electronic devices such as mobile phones and tablets. The human brain begins to secrete melatonin, which promotes sleep, at night and sends a \”want to sleep\” signal to the human body. If an electronic device is used at this time, the blue light it emits will inhibit the secretion of melatonin, making children become sleepy at night. More awake. In addition, many children use electronic devices to watch stimulating content or play stimulating games before going to bed, further delaying the time for children to fall asleep. So if you want your children to sleep well, try to avoid using electronic devices in the 1 to 2 hours before going to bed. Allowing children to run and move more during the day has a close relationship with sleep. In the cartoon \”Smart Ikkyu\”, the story of \”The Insomniac General and Ikkyu\’s Medicine\” tells the relationship between exercise and sleep. The general who is not working hard every night has insomnia and cannot sleep, causing other people to have no peace at night. Ikkyu came up with an idea and took the general to climb a mountain on the pretext of collecting herbs to treat insomnia. After some running and exercising, the general\’s insomnia miraculously disappeared that night. Exercise is a great sleep aid. According to China’sThe 2021 Exercise and Sleep White Paper shows that people who exercise more are less likely to suffer from insomnia, and the proportion of insomnia among exercisers is only 10%. After a moderate amount of exercise, people will become tired and have the desire to rest, which is very helpful for sleep. It is easier to fall asleep at night after exercise and there is no energy to stay up late. Especially children, most of them are energetic and in high spirits, and usually need more physical movements to release their energy. If they move more during the day, they will naturally sleep soundly at night. Add a sense of ritual to your child\’s bedtime. As parents, when your child is very young, you must consciously help your child form a fixed pattern and ritual before going to bed. For example, after a day of studying and playing, give your child a bath, change into pajamas, and lie on the bed before going to bed. At this time, parents can read picture books and tell stories to their children, or have a chat, then turn off the lights, kiss their children, and say good night to each other. Don\’t underestimate these little things, they all send a signal to the child that \”it\’s time to sleep\”. After a set of procedures, the child understands that it\’s time to go to bed. If you persist from an early age, your children will gain a habit of going to bed on time. Create a good sleeping environment. External environmental factors cause internal environment disorders, thereby disrupting the normal rules of sleep. For example, poorly soundproofed walls and windows, uncomfortable bedding, thickness of bedding, and room temperature can cause children to have shallow sleep and be prone to waking up at night. Therefore, we should try our best to give our children a good sleeping environment, which is also the key to improving their sleep quality. Not paying attention to rest and sleep may not seem to have many negative effects on the surface, but in fact it seriously affects the child\’s quality of life. Paying attention to sleep is actually paying attention to the child\’s body and quality of life. As Shakespeare said: \”Comfortable sleep is the gentle and missed care that nature gives to people.\” Only by sleeping well can children learn and grow well.