專家：兒童和青少年睡多久最利于健康

The Amount of Sleep That Kids and Teens Need to Be Healthy, According to Experts

專家：兒童和青少年睡多久最利于健康

Infants, children, and teens all need more sleep than the average adult. For years, we’ve heard varying but similar ranges from different sources, but now a recent consensus statement by the American Academy of Sleep Medicine (AASM) has helped put this debate to bed.

嬰兒、兒童和青少年比一般成人需要更多的睡眠。多年以來(lái)，(對(duì)這一問(wèn)題)我們通過(guò)不同渠道了解到了許多不同但又相似的結(jié)果，不過(guò)美國(guó)睡眠醫(yī)學(xué)會(huì)(AASM)近期發(fā)布的一份共識(shí)聲明幫助該爭(zhēng)論塵埃落定。

A panel of experts spent 10 months reviewing over 864 scientific studies that looked at the relationship between sleep and health in children. They came up with the following ideal sleep durations to promote optimal health in infants, children, and teens:

專家小組歷時(shí)10個(gè)月評(píng)估了超過(guò)864篇觀察兒童睡眠和健康之間關(guān)系的科學(xué)研究。他們提出了以下促進(jìn)嬰兒、兒童和青少年健康的理想睡眠時(shí)間:

• Infants (4-12 months old): 12 to 16 hours (including naps).

• 嬰兒(4-12個(gè)月)：12-16個(gè)小時(shí)(包括小憩)

• Children (1-2 years old): 11 to 14 hours (including naps).

• 兒童(1-2歲)：11-14個(gè)小時(shí)(包括小憩)

• Children (3-5 years old): 10 to 13 hours (including naps).

• 兒童(3-5歲)：10-13個(gè)小時(shí)(包括小憩)

• Children (6-12 years old): 9 to 12 hours.

• 兒童(6-12歲)：9-12個(gè)小時(shí)(包括小憩)

• Teenagers (13-18 years old): 8 to 10 hours.

• 青少年(13-18歲)：8-10個(gè)小時(shí)(包括小憩)

It’s important to note that these recommendations are based on a 24-hour period and that the benefits of healthy sleep also require regularity and good sleep quality. These guidelines have been supported by the American Academy of Pediatrics, the Sleep Research Society, and the American Association of Sleep Technologists.

還需特別注意的是，這些建議都是基于一個(gè)24小時(shí)的周期，且健康的睡眠也需要規(guī)律性和較高質(zhì)量的睡眠。這些指導(dǎo)方針已經(jīng)得到美國(guó)兒科學(xué)會(huì)、睡眠研究協(xié)會(huì)和美國(guó)睡眠協(xié)會(huì)技術(shù)人員的支持。

According to the research, this amount of sleep helps these groups avoid the negative effects that are associated with inadequate sleep, such as an increase in the risk of injuries, accidents, hypertension, and depression. Interestingly, they found that sleeping more than the recommended hours isn’t better for them either. If you’re a parent concerned with your child’s sleeping pattern (either sleeping too much or too little), consult your pediatrician about things you can do to improve their sleep quality.

根據(jù)這項(xiàng)研究，這些睡眠量幫助這些群體消除由于睡眠不足所帶來(lái)的負(fù)面影響，例如受傷、意外、高血壓和抑郁等問(wèn)題增多的風(fēng)險(xiǎn)。有趣的是，他們發(fā)現(xiàn)超過(guò)了所推薦時(shí)間的睡眠對(duì)他們并不好。如果你是一個(gè)關(guān)心孩子睡眠情況(睡眠過(guò)多或過(guò)少)的父母，請(qǐng)咨詢您的兒科醫(yī)生，你可以做些什么來(lái)改善他們的睡眠質(zhì)量。