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专家支招如何让孩子有好睡眠:睡前做放松动作

来源: 南方日报网络版     时间: 2019年06月25日 01:39:19
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龙虎和代理平台直属招商客服QQ【7915✯171】诚招代理龙虎和龙虎1赔2.211合1赔9.95,定位胆1赔9.95腾讯5,10分欢乐生肖,最高返水100反9快,最高赔率,正规信誉大平台平台24h提供注册及登录。专家支招如何让孩子有好睡眠:睡前做放松动作

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(  今)(天)(是)(世)(界)(睡)(眠)(日)(。按)(理)(说)(,睡)(眠)(问)(题)(不)(该)(困)(扰)(无)(忧)(无)(虑)(的)(孩)(子)(。事)(实)(上)(,因)(睡)(眠)(问)(题)(来)(就)(诊)(的)(孩)(子)(并)(不)(少)(见)(。
  重)(庆)(医)(科)(大)(学)(附)(属)(儿)(童)(医)(院)(心)(理)(科)(主)(任)(梅)(其)(霞)(介)(绍)(,来)(心)(理)(科)(就)(诊)(的)(孩)(子)(中)(,20%有)(情)(绪)(问)(题)(,其)(中)(一)(半)(都)(有)(睡)(眠)(障)(碍)(。
  9岁)(女)(孩)(失)(眠)(,急)(得)(大)(哭)(
  上)(周)(,9岁)(的)(西)(西)((化)(名)()鼻)(窦)(炎)(犯)(了)(,晚)(上)(睡)(不)(好)(,第)(二)(天)(上)(学)(也)(无)(精)(打)(采)(,听)(课)(还)(忍)(不)(住)(打)(瞌)(睡)(。这)(让)(西)(西)(心)(烦)(意)(乱)(。
  西)(西)(上)(三)(年)(级)(,学)(习)(成)(绩)(一)(直)(名)(列)(前)(茅)(。西)(西)(担)(心)(晚)(上)(睡)(不)(好)(,会)(导)(致)(学)(习)(成)(绩)(下)(降)(。于)(是)(,每)(到)(晚)(上)(睡)(觉)(,西)(西)(就)(会)(不)(知)(不)(觉)(紧)(张)(,可)(越)(想)(睡)(着)(却)(偏)(偏)(睡)(不)(着)(。
  一)(个)(月)(来)(,活)(波)(开)(朗)(的)(西)(西)(情)(绪)(发)(生)(了)(变)(化)(。因)(为)(一)(点)(小)(事)(就)(大)(发)(脾)(气)(,甚)(至)(急)(得)(一)(个)(人)(在)(家)(大)(哭)(。
  梅)(其)(霞)(教)(授)(说)(,西)(西)(担)(心)(睡)(不)(好)(影)(响)(成)(绩)(,从)(而)(产)(生)(了)(焦)(虑)(,焦)(虑)(、忧)(郁)(、紧)(张)(等)(负)(面)(情)(绪)(反)(过)(来)(又)(导)(致)(睡)(眠)(问)(题)(,形)(成)(恶)(性)(循)(环)(。
  不)(少)(孩)(子)(都)(有)(睡)(眠)(障)(碍)(
  据)(了)(解)(,来)(心)(理)(科)(就)(诊)(的)(小)(孩)(中)(,有)(20%是)(因)(为)(情)(绪)(问)(题)(,而)(其)(中)(至)(少)(有)(一)(半)(有)(睡)(眠)(障)(碍)(。
  梅)(其)(霞)(说)(,青)(少)(年)(学)(生)(的)(睡)(眠)(问)(题)(跟)(学)(习)(压)(力)(过)(大)(、父)(母)(期)(望)(过)(高)(、父)(母)(婚)(姻)(状)(况)(不)(良)(、睡)(眠)(环)(境)(不)(良)(、青)(春)(期)(困)(惑)(有)(关)(联)(,而)(其)(中)(最)(主)(要)(的)(就)(是)(学)(习)(压)(力)(。“我)(们)(在)(门)(诊)(中)(发)(现)(,那)(些)(焦)(虑)(的)(孩)(子)(,家)(中)(普)(遍)(都)(有)(一)(个)(期)(望)(过)(高)(的)(家)(长)(。”
  医)(生)(对)(孩)(子)(进)(行)(治)(疗)(,首)(先)(要)(和)(家)(长)(进)(行)(心)(理)(沟)(通)(,先)(让)(家)(长)(学)(会)(放)(松)(。梅)(其)(霞)(提)(醒)(家)(长)(,孩)(子)(失)(去)(好)(的)(睡)(眠)(,最)(终)(会)(影)(响)(到)(正)(常)(的)(生)(活)(。
  不)(同)(年)(龄)(所)(需)(睡)(眠)(时)(间)(不)(同)(
  梅)(其)(霞)(介)(绍)(,孩)(子)(在)(不)(同)(阶)(段)(需)(要)(的)(睡)(眠)(时)(间)(也)(不)(同)(。幼)(儿)(每)(天)(的)(总)(睡)(眠)(时)(间)(要)(达)(到)(12至)(14小)(时)(;学)(龄)(前)(儿)(童)(每)(天)(总)(睡)(眠)(时)(间)(要)(达)(到)(11至)(12小)(时)(;学)(龄)(儿)(童)(每)(天)(总)(睡)(眠)(时)(间)(最)(好)(要)(达)(到)(9至)(11小)(时)(;青)(少)(年)((13~20岁)()每)(天)(夜)(间)(睡)(眠)(时)(间)(要)(保)(证)(9至)(10小)(时)(。由)(于)(个)(体)(差)(异)(,在)(2小)(时)(内)(波)(动)(都)(属)(正)(常)(,主)(要)(看)(孩)(子)(第)(二)(天)(是)(否)(精)(神)(饱)(满)(。
  孩)(子)(睡)(眠)(不)(足)(会)(造)(成)(三)(方)(面)(影)(响)(:首)(先)(,晚)(上)(22:00-01:00点)(是)(生)(长)(激)(素)(分)(泌)(最)(高)(峰)(,错)(过)(这)(个)(时)(间)(入)(睡)(会)(影)(响)(孩)(子)(生)(长)(激)(素)(的)(分)(泌)(,严)(重)(的)(会)(导)(致)(长)(不)(高)(;其)(次)(,影)(响)(各)(项)(身)(体)(功)(能)(,长)(期)(晚)(睡)(会)(造)(成)(小)(孩)(乏)(力)(、嗜)(睡)(、抵)(抗)(力)(下)(降)(;最)(后)(,睡)(眠)(不)(足)(会)(导)(致)(第)(二)(天)(注)(意)(力)(不)(集)(中)(、记)(忆)(力)(下)(降)(、心)(情)(烦)(躁)(、情)(绪)(控)(制)(能)(力)(差)(等)(。
  本)(报)(记)(者)(顾)(晓)(娟)(
  特)(别)(提)(醒)(
  这)(些)(小)(方)(法)(
  可)(帮)(助)(孩)(子)(睡)(前)(放)(松)(
  怎)(样)(帮)(助)(孩)(子)(放)(松)(下)(来)(,并)(拥)(有)(好)(的)(睡)(眠)(呢)(?
  睡)(觉)(前)(,很)(多)(小)(孩)(一)(般)(都)(在)(紧)(张)(地)(学)(习)(或)(者)(看)(书)(,精)(神)(绷)(得)(很)(紧)(,不)(可)(能)(一)(上)(床)(就)(松)(弛)(下)(来)(。
  睡)(觉)(前)(,家)(长)(可)(以)(让)(孩)(子)(做)(些)(放)(松)(的)(动)(作)(,比)(如)(做)(一)(些)(伸)(展)(性)(的)(动)(作)(,伸)(伸)(腰)(、踢)(踢)(腿)(,目)(的)(是)(帮)(助)(孩)(子)(放)(松)(大)(脑)(。此)(外)(,还)(可)(以)(提)(前)(1-2小)(时)(吃)(点)(安)(神)(的)(东)(西)(,比)(如)(牛)(奶)(、香)(蕉)(和)(枣)(子)(。
  孩)(子)(上)(床)(睡)(觉)(后)(,全)(家)(人)(应)(尽)(量)(不)(发)(出)(嘈)(杂)(的)(声)(音)(,给)(孩)(子)(营)(造)(一)(个)(利)(于)(睡)(眠)(的)(环)(境)(。
  患)(睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(他)(1小)(时)(竟)(呼)(吸)(暂)(停)(17次)(
  ■相)(关)(新)(闻)(
  一)(直)(鼾)(声)(阵)(阵)(,突)(然)(来)(个)(“刹)(车)(”,过)(了)(几)(秒)(后)(再)(鼾)(声)(四)(起)(……这)(样)(的)(情)(况)(,你)(是)(否)(也)(遇)(到)(过)(。今)(日)(是)(“世)(界)(睡)(眠)(日)(”,我)(们)(来)(了)(解)(一)(下)(很)(多)(人)(都)(遭)(遇)(过)(的)(病)(症)(——睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(。
  1小)(时)(呼)(吸)(暂)(停)(10多)(次)(
  最)(长)(憋)(气)(13秒)(
  43岁)(的)(冉)(先)(生)(身)(高)(1米)(73,体)(重)(190斤)(,算)(是)(个)(标)(准)(的)(“重)(量)(级)(”人)(物)(。最)(近)(几)(年)(,冉)(先)(生)(睡)(觉)(一)(直)(打)(呼)(噜)(,最)(近)(大)(半)(年)(越)(发)(严)(重)(,常)(常)(在)(睡)(梦)(中)(被)(憋)(醒)(。家)(人)(常)(听)(到)(冉)(先)(生)(的)(鼾)(声)(持)(续)(一)(段)(时)(间)(后)(突)(然)(停)(止)(,几)(秒)(钟)(过)(后)(,鼾)(声)(又)(起)(。
  前)(几)(天)(,冉)(先)(生)(前)(往)(新)(桥)(医)(院)(就)(诊)(。睡)(眠)(呼)(吸)(监)(测)(发)(现)(,他)(一)(个)(小)(时)(呼)(吸)(暂)(停)(竟)(达)(17次)(,最)(长)(时)(间)(达)(13秒)(。听)(上)(去)(有)(些)(不)(可)(思)(议)(,但)(医)(生)(们)(说)(,外)(地)(曾)(有)(一)(个)(小)(时)(呼)(吸)(暂)(停)(110次)(,最)(长)(憋)(气)(40.8秒)(的)(纪)(录)(。这)(在)(医)(学)(上)(被)(称)(为)(“恶)(性)(打)(鼾)(”,即)(睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(。
  据)(介)(绍)(,睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(不)(仅)(会)(引)(起)(打)(鼾)(、白)(天)(嗜)(睡)(、晨)(起)(头)(痛)(、记)(忆)(力)(减)(退)(、反)(应)(迟)(钝)(等)(症)(状)(,还)(会)(因)(低)(通)(气)(或)(呼)(吸)(暂)(停)(引)(起)(低)(氧)(和)(高)(碳)(酸)(血)(症)(,可)(导)(致)(心)(肺)(脑)(等)(重)(要)(生)(命)(器)(官)(的)(并)(发)(症)(,憋)(气)(超)(过)(4分)(钟)(将)(直)(接)(导)(致)(缺)(氧)(猝)(死)(。
  睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(
  20年)(增)(长)(了)(3.5倍)(
  新)(桥)(医)(院)(耳)(鼻)(咽)(喉)(科)(主)(任)(邓)(安)(春)(教)(授)(介)(绍)(,最)(常)(见)(的)(“打)(呼)(噜)(”就)(是)(一)(个)(严)(重)(的)(健)(康)(杀)(手)(。严)(重)(的)(、不)(规)(律)(的)(“打)(呼)(噜)(”,就)(是)(医)(学)(上)(所)(说)(的)(“睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(”,它)(会)(造)(成)(睡)(眠)(过)(程)(中)(反)(复)(的)(间)(断)(性)(缺)(氧)(,引)(起)(机)(体)(代)(谢)(性)(障)(碍)(,从)(而)(导)(致)(多)(种)(慢)(性)(病)(的)(发)(生)(。
  有)(研)(究)(分)(析)(,睡)(眠)(呼)(吸)(暂)(停)(综)(合)(征)(的)(患)(病)(率)(呈)(逐)(年)(上)(升)(趋)(势)(。2016年)(的)(最)(新)(数)(据)(显)(示)(,这)(一)(疾)(病)(在)(男)(性)(中)(的)(患)(病)(率)(高)(达)(14%,20年)(间)(增)(长)(了)(3.5倍)(,在)(女)(性)(中)(的)(患)(病)(率)(增)(加)(2.5倍)(,升)(至)(5%,严)(重)(危)(害)(人)(类)(健)(康)(。
  数)(据)(显)(示)(,睡)(眠)(呼)(吸)(暂)(停)(患)(者)(高)(血)(压)(的)(发)(生)(率)(为)(50%至)(90%;重)(度)(睡)(眠)(呼)(吸)(暂)(停)(患)(者)(中)(50%患)(有)(冠)(心)(病)(,近)(30%的)(患)(者)(在)(睡)(眠)(中)(有)(心)(肌)(缺)(血)(的)(症)(状)(。
  邓)(安)(春)(教)(授)(说)(,它)(还)(会)(增)(加)(脑)(卒)(中)(尤)(其)(是)(缺)(血)(性)(脑)(卒)(中)(的)(发)(作)(风)(险)(。在)(我)(国)(,睡)(眠)(呼)(吸)(暂)(停)(与)(多)(种)(慢)(性)(疾)(病)(关)(系)(密)(切)(,2014年)(的)(统)(计)(分)(析)(中)(显)(示)(,其)(可)(增)(加)(心)(血)(管)(疾)(病)(发)(病)(风)(险)(3.45倍)(,脑)(血)(管)(疾)(病)(2.85倍)(,增)(加)(致)(死)(性)(心)(脑)(血)(管)(事)(件)(风)(险)(2.44倍)(。
  睡)(眠)(呼)(吸)(暂)(停)(者)(
  大)(多)(肥)(胖)(、脖)(子)(粗)(短)(
  临)(床)(数)(据)(显)(示)(,在)(打)(鼾)(的)(人)(群)(中)(,差)(不)(多)(5个)(中)(就)(有)(1个)(出)(现)(睡)(眠)(中)(的)(呼)(吸)(暂)(停)(。邓)(安)(春)(表)(示)(,其)(“标)(准)(体)(型)(”就)(是)(肥)(胖)(、脖)(子)(粗)(短)(、下)(巴)(较)(小)(、颈)(部)(脂)(肪)(堆)(积)(。临)(床)(统)(计)(显)(示)(,超)(过)(标)(准)(体)(重)(20%以)(上)(的)(人)(群)(,多)(数)(患)(有)(中)(重)(度)(鼾)(症)(。长)(期)(酗)(酒)(、大)(量)(吸)(烟)(等)(都)(是)(潜)(在)(原)(因)(。
  专)(家)(提)(醒)(,有)(睡)(眠)(障)(碍)(的)(市)(民)(,白)(天)(睡)(眠)(时)(间)(要)(严)(格)(控)(制)(在)(1小)(时)(以)(内)(。为)(了)(保)(证)(睡)(眠)(,睡)(前)(可)(以)(喝)(一)(杯)(牛)(奶)(。平)(日)(多)(食)(用)(一)(些)(可)(以)(提)(高)(睡)(眠)(质)(量)(的)(食)(物)(,如)(红)(枣)(、百)(合)(、小)(米)(粥)(、核)(桃)(、蜂)(蜜)(、葵)(花)(子)(等)(。坚)(持)(有)(规)(律)(的)(作)(息)(时)(间)(,周)(末)(不)(要)(睡)(得)(太)(晚)(。睡)(前)(不)(要)(猛)(吃)(猛)(喝)(。睡)(前)(约)(两)(小)(时)(吃)(少)(量)(的)(晚)(餐)(,但)(不)(要)(喝)(太)(多)(水)(。下)(午)(锻)(炼)(有)(助)(于)(夜)(间)(睡)(眠)(。如)(果)(失)(眠)(情)(况)(特)(别)(严)(重)(,建)(议)(去)(正)(规)(医)(院)(接)(受)(治)(疗)(。首)(席)(记)(者)(王)(珊)(
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