如何讓孩子和成年人都睡得更好

如何讓孩子和成年人都睡得更好

Like many moms, Sofia Axelrod found the lack of sleep really hard after giving birth.

和許多媽媽一樣，索菲亞·阿克塞爾羅德在生完孩子后發(fā)現(xiàn)睡眠不足真的很難受。

"Sleep deprivation is so detrimental," said sleep consultant Axelrod, who is a neuroscientist at Rockefeller University in New York. "I didn't just want to suck it up and think, yeah my life for now on is going to be permanently damaged."

“睡眠不足非常有害，”睡眠顧問(wèn)阿克塞爾羅德說(shuō)，她是紐約洛克菲勒大學(xué)的神經(jīng)學(xué)家。“我不想只是忍著，想著，是的，我現(xiàn)在的生活將會(huì)被永久地破壞。”

The mother of two was inspired to dig into the research, looking for evidence-based tactics to get young children and their parents to sleep through the night. The results of her search can be found in her new book, "How Babies Sleep: The Gentle, Science-Based Method to Help Your Baby Sleep Through the Night."

這位兩個(gè)孩子的母親受到啟發(fā)，開(kāi)始深入研究，尋找有證據(jù)的策略，讓孩子和他們的父母徹夜入睡。她的搜索結(jié)果可以在她的新書(shū)《嬰兒如何睡眠：一種溫和的、基于科學(xué)的方法來(lái)幫助你的寶寶徹夜入睡》中找到。

Axelrod learned that parents' brains -- mostly moms -- are wired to care for a young child. Nighttime noises, tame or savage, will jolt many of us awake. Even when the baby is capable of self-soothing. Even when we are so, so tired.

阿克塞爾羅德了解到，父母的大腦——主要是母親的大腦——與照顧幼兒有關(guān)。夜間的噪音，不管是溫和的還是野蠻的，都會(huì)把我們驚醒。即使嬰兒能夠自我安撫。即使當(dāng)我們很累很累的時(shí)候。

But if we let our instinct to care for our young children reign supreme, and get no sleep as a result, nobody wins. "If mama ain't happy, ain't nobody happy," the old saying goes; and sleep-deprived mamas are not happy.

但是，如果我們讓關(guān)愛(ài)孩子的本能占據(jù)主導(dǎo)地位，結(jié)果睡不著覺(jué)，那誰(shuí)也贏不了。俗話說(shuō):“如果媽媽不高興，誰(shuí)也不高興。”睡眠不足的媽媽們也不開(kāi)心。

"I wanted to be happy, and I need sleep to make me happy," Axelrod said. "So I said, how do I make it happen?"

“我想要快樂(lè)，我需要睡眠來(lái)讓我快樂(lè)，”阿克塞爾羅德說(shuō)。“所以我說(shuō)，我怎么讓它發(fā)生?”

Axelrod spoke to CNN about how to maximize everyone's sleep, from the baby years on. She also had a few thoughts about which pandemic habits might be getting in the way of a good night's sleep, and which ones are not.

阿克塞爾羅德接受CNN采訪時(shí)談到了如何從嬰兒時(shí)期開(kāi)始，讓每個(gè)人的睡眠都最大化。她也有一些想法，關(guān)于流行疾病的哪些習(xí)慣可能會(huì)妨礙良好的睡眠，哪些不會(huì)。

This conversation has been edited and condensed for clarity.

為清楚起見(jiàn)，本文經(jīng)過(guò)編輯和壓縮。

CNN: Humans instinctively respond to light and get sleep cues from natural and artificial light. What should parents use to signal "sleepy time" to their kids?

CNN:人類(lèi)本能地對(duì)光線做出反應(yīng)，并從自然和人造光線中獲得睡眠線索。父母應(yīng)該用什么來(lái)給孩子發(fā)出“睡覺(jué)時(shí)間”的信號(hào)?

Sofia Axelrod: When I was working in the lab with fruit flies. When we want to test their sleep without waking them up, we use a red flashlight. Every other type of light wakes them up.

索菲亞·阿克塞爾羅德:我當(dāng)我在實(shí)驗(yàn)室里研究果蠅的時(shí)候。當(dāng)我們想在不吵醒它們的情況下測(cè)試他們的睡眠時(shí)，我們用紅色手電筒。其他類(lèi)型的光線會(huì)喚醒他們。

I was pregnant, and I realized that the same is true for humans. We are largely insensitive to red light. So I bought a red light bulb (Ed. note: Not all red light bulbs are actual red light, so shop carefully) and started using it during nighttime feeds when my baby was born, and it worked. The baby wouldn't get the signal from the red light that it's time to wake up.

我懷孕了，我意識(shí)到人類(lèi)也是如此。我們基本上對(duì)紅光不敏感。所以我買(mǎi)了一個(gè)紅色燈泡(注:并不是所有的紅色燈泡都是真正的紅色燈泡，所以在購(gòu)物時(shí)要小心)，并在我的寶寶出生后的夜間喂奶時(shí)開(kāi)始使用它，而且它起作用了。嬰兒不會(huì)從紅燈中得到該起床的信號(hào)。

CNN: How does light signal to the brain that it's time to sleep or time to wake up?

CNN:光是如何向大腦發(fā)出該睡覺(jué)還是該起床的信號(hào)的?

Axelrod: We have these special cells in the back of our eyes that have special light receptors. So whenever you're exposed to light, in the morning or the evening, they signal to your body that it's time to be awake. They reset your body clock.

阿克塞爾羅德:我們的眼睛后面有一些特殊的細(xì)胞，它們有特殊的光感受器。所以無(wú)論你在早晨還是晚上暴露在光線下，它們都會(huì)向你的身體發(fā)出信號(hào)，告訴你該醒了。它們會(huì)重置你的生物鐘。

You can use light to help train your body that this is bedtime, and this is morning time.

你可以利用光線來(lái)幫助訓(xùn)練你的身體，這是睡覺(jué)時(shí)間，這是早上時(shí)間。

CNN: Can introducing red light and limiting overall light exposure help older kids fall asleep more quickly at night?

CNN:引入紅光和限制整體光線照射能幫助年齡較大的孩子在晚上更快入睡嗎?

Axelrod: Yes. We actually have a red light in our living room that we put on an hour before bedtime.

阿克塞爾羅德:是的。在我們的起居室里有一個(gè)紅燈，我們?cè)谒X(jué)前一小時(shí)打開(kāi)它。

CNN: Can dimming lights in the evening help get us to sleep?

CNN:晚上調(diào)暗燈光能幫助我們?nèi)胨瘑?

Axelrod: Yes, though it's really important to be consistent with timing. We need to work with our inner clock. Also, turn the red light on or dim the lights an hour before bedtime.

阿克塞爾羅德：是的，但與時(shí)間保持一致非常重要。我們需要利用我們的生物鐘。另外，在就寢前一小時(shí)把紅燈打開(kāi)或把燈光調(diào)暗。

There is a strong correlation between not getting enough sleep and depression, and so the sleep deprivation can end up making them feel even worse if it continues. Parents need to try to provide the comfort their kids need, so the kids' anxieties don't take over and keep everyone from sleeping well.

睡眠不足和抑郁之間有很強(qiáng)的相關(guān)性，所以如果睡眠不足持續(xù)下去，會(huì)讓他們感覺(jué)更糟。父母應(yīng)該盡力為孩子提供他們需要的安撫，這樣孩子的焦慮才不會(huì)占據(jù)上風(fēng)，讓每個(gè)人都睡不好覺(jué)。