开学季儿童睡眠调整指南发布

良好的睡眠对学生的学习和日常功能至关重要1。美联社发布的开学季儿童睡眠调整指南建议，不同年龄段的孩子需要不同的睡眠时长：学龄前儿童应睡眠最多13小时，而青少年则需要8-10小时1。美国儿童医院儿科医生Gabrina Dixon表示，"良好睡眠不仅因为我们这样说，它真的帮助孩子学习并帮助他们整天的功能"1。

为了帮助孩子调整睡眠习惯，指南建议家长在开学前一至两周设定更早的就寝时间，或每晚逐步提前15-30分钟1。同时应避免在睡前两小时进行电视或屏幕活动1。美国睡眠医学学会发言人Nitun Verma指出，这样做的目的是"减轻大脑的认知负荷"1。家长可根据孩子的具体情况灵活调整计划，例如有家长将双胞胎女儿开学前一周的就寝时间提前30分钟1。此外，家长还可通过与孩子沟通、提前参观学校等方式缓解开学焦虑1。

Good sleep is essential for children's academic success and daily functioning 1. According to guidance on preparing for the school year, preschool-age children should get up to 13 hours of sleep, while teenagers need 8 to 10 hours nightly 1.

Parents can begin adjusting their children's sleep schedules one to two weeks before school starts by setting an earlier bedtime, either all at once or by shifting it gradually by 15 to 30 minutes each night 1. To support better sleep, experts recommend avoiding television and screen time for at least two hours before bed 1. Gabrina Dixon, a pediatrician at an American children's hospital, emphasized that "good sleep not only helps because we say so—it really helps kids learn and helps their function throughout the day" 1. Nitun Verma, a spokesperson for the American Academy of Sleep Medicine, noted that this adjustment helps by "trying to reduce your brain's cognitive load" 1.

Parents should tailor their approach based on their child's specific needs 1. In one example, parent Nikkya Hargrove moved her twin daughters' bedtime 30 minutes earlier the week before they returned to school 1. Beyond sleep adjustments, families can reduce back-to-school anxiety by talking with their children about the transition and visiting the school in advance 1.