Developing a Good Habit of Early to Bed and Early to Rise
文/荟同学校 心理老师 胡旭丹 By Huitong School Counsellor Ms. Danielle Hu
Getting enough sleep and going to bed early are the foundation of good habits and the beginning of developing good habits. Although most people know this is a good habit, many have difficulty doing it. The first thing you should do as a parent is to help your child understand the importance of “Early to Bed and Early to Rise.”
Many studies have shown that growth hormone secretion is related to height. Human growth hormone is secreted mainly during deep sleep, that is, it is secreted more in the middle of the night. To promote the secretion of growth hormones and the growth of bones, organs, and the whole body of children, it is generally recommended that children go to sleep between 9:00 and 10:00 p.m. to ensure sufficient quality sleep.
Early bedtime for children is good for developing the child's brain. The human brain needs to work or study during the day, which consumes abundant energy. It needs sufficient sleep at night to help it recover. The child's brain is in the process of development and is not mature. They spend long hours at school during the day to receive knowledge and go home to complete assignments in various subjects, so they need more than enough sleep to repair their tired brain cells.
Going to bed early and waking up early also allows children to be more focused in the classroom the next day. Most people who don't sleep well at night or stay up late are easily lethargic during the day and have difficulty concentrating. This is because the brain is not fully repaired and remains in exhaustion. This situation not only affects learning efficiency but also affects mood. Many children do not sleep well at night, and the next day will be easy to have an emotional breakdown or conflicts with others. Therefore, it is important to go to bed early and get up early.
Good sleep habits are not something your child can develop on his or her own; it takes a concerted effort from the family to help develop them. Understanding the importance of "early to bed and early to rise,” how can you help your child develop the habit?
制定作息时间表，约定睡觉与起床的时间 Developing a schedule and agree on the time to go to bed and wake up
In addition to meals, homework, free time, and washing up time, the most important thing is to set a bedtime, which can be an interval, such as 9:30-10:00, because sometimes the amount of homework varies, and it may be difficult to go to bed at the right time. However, it is important to set the latest time to go to bed. Wake-up time is set as a fixed time according to the time needed for school, such as 6:30.
为孩子营造良好的睡眠环境 Creating a good sleep environment for your child
The environment in which people sleep will also affect the quality of sleep. The child's bedroom can be full of childishness, but the color palette is not recommended to be too bright and exciting. Some children need to sleep with the help of night lights. Parents should try to choose a warm light and don’t place it too close to the child's bedside position.
减少睡前刺激，让孩子在睡前保持平静的情绪 Reducing stimulation, let the child maintain a calm mood before bedtime
Try not to let your child do something to stimulate the cerebral cortex before bedtime, such as eating snacks, drinking drinks, watching videos, doing strenuous sports, and other things that make your child easily excited. Also, it is important to avoid criticizing your child. Negative emotions can make it difficult for them to fall asleep.
让孩子白天多运动 Letting the child more exercise during the day
We often say children can't sleep mostly because they have too much energy. Indeed. When children don't get enough activity or take too much rest during the day, it can cause them to be energetic and have trouble falling asleep at night. Therefore, it is important to increase your child's outdoor activities/exercise time during the day.
家长以身作则 Become a role model for your child
In cultivating the good habit of “early to bed and early to rise”, parents need to be role models for their children and develop good work and rest habits at home. When it's bedtime, you can turn off the lights in the living room, put the phone down and go to bed just like you want your child to do. If your child doesn't want to go to bed at bedtime, parents need to have a little more patience and use methods to work out a bedtime ritual or activity with the child to give him or her the mental preconception that it's time to go to bed. For example, hugging for 5 seconds before bedtime, talking to each other about what they are particularly thankful for today, etc.
Developing any good habit does not happen overnight but requires a sustained effort by parents and children step by step. Parents must be patient to help their children set goals and encourage them in time. " A year's plan lies in spring; a day's plan lies in the morning.” We believe that with our efforts, we will be able to cultivate good habits in our children and help them grow up happy and healthy.
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