What time should children go to sleep?

When do children go to bed?

The growth of the child is inseparable from the secretion of growth hormone, the more excretion of growth hormone, the faster the child grows. Moreover, growth hormone is excreted more or less at each time, the growth hormone is excreted the most, especially when the child is in sleep state.

The most abundant period of growth hormone secretion is at 2 times, one is at 10 pm, one is at 6 am. In about 2 times, if the child gets a deep sleep, the development of the child is as good as that, so at 10pm is the child going to bed the best?

In fact it is not, at 10 o'clock the child is definitely sleeping in a deep state, so the child has to go to bed at 9 pm and only sleep at 9 o'clock, the sleep of the new baby can sleep deeply at 10 o'clock . Children who go to bed at this time will develop physically and smarter than children who stay up late at night.

Harm when children go to bed late?

The growth and development of a child cannot be separated from sleep. Children who sleep late at night will cause sleep deprivation. The next day, going to a young classroom will be unfocused and children will feel tired. In addition, because of lack of sleep, children who sleep late are more likely to fall asleep during the day, go to school often fall asleep, their brain activity is relatively slow, their memory will be impaired and affect their learning.

Children who sleep late are also very prone to obesity, because children who sleep late often suffer from hunger, over time develop a habit of eating late. Late sleep will also affect the heart and the body organs should not rest at night.

How to change your child's habits and make them go to bed according to the "standard" schedule? Please refer to the suggestions below:

- Change radically: That means you should not just force your child to go to bed early and I and other members do the opposite. Baby lying in bed and seeing people watching TV, talking will automatically think it's time to play, dance, scream or do anything but not sleep.

- Combine the habit of going to bed with some other activities: For example, you can read books to your child before going to sleep. After a few days of maintaining this action, you will be thinking: "Reading means it is time to go to bed."

- Lighting in the bedroom: This is an important factor to help your baby sleep and sleep better. Mild yellow light is proven to relax the body and be ready for sleep.

- Turn off the phone, ipad . before going to bed: The use of mobile phones, computers, ipad before going to bed not only "encourage" bad habits in children that light from the screen of the This device is also not conducive to sleep.

- Don't forget to exercise: Cycling or gentle exercise with the ball after dinner has an effect on improving sleep effectively.

Food helps children sleep well

Milk

Drinking a glass of milk before going to bed will be very good for children. Milk contains amino acids tryptophan to help create good sleep. Calcium in milk also produces more tryptophan. And when you drink hot milk, your body temperature rises so your baby will start to fall asleep.

Salmon

Salmon is one of the best sleeping foods. Therefore, eating salmon at dinner stimulates the production of sleep melatonin and serotonin. Moreover, salmon is also good for weight gain in children.

Oat

Oats are well known for healthy hearts. This food also contains vitamins and minerals that increase the nervous system. However, the benefits of oats are high levels of the hormone melatonin, which helps children fall asleep quickly and high carbohydrate content helps to saturate longer, thereby supporting sleep.

Spinach

Spinach is an essential supplement in your child's diet. In addition to being rich in vitamins and minerals necessary for the body, spinach also has a high content of tryptophan amino acids that support children's sleep.

Walnuts

Walnuts are thought to be good for the brain. It not only helps with weight loss but also contains a large amount of tryptophan to make a good night's sleep, so you should add it to bedtime desserts.