嬰兒睡前規律幫到你


▌睡前規律/睡前儀式對孩子而言非常重要

孩子都愛規律

規律令他們更有安全感

亦是一個重要提示

告訴他們 睡覺的時間到了

▌你好,我相信每一個健康的小朋友

都可以學會自行入睡

我是你的嬰幼兒睡眠顧問Charlotte

今集會講解睡前半小時的bedtime routine

00:19

你的bedtime routine是怎樣呢

可能你會享受一個人的時間

會看書、聽音樂,令自己放鬆

然後洗臉、刷牙、拉筋

把大腦清空,然後入房準備睡覺

小朋友同樣需要bedtime routine

Children also need bedtime routine

How is your own bedtime routine

Perhaps you may enjoy some alone time

You may want to read and listen to music to wind down

Then wash your face, brush your teeth and stretch

Empty your brain, then go into the room and get ready to sleep

00:40

第一,要預留20至30分鐘給小朋友

來進行睡前規律

我們要減少睡前的步驟

否則小朋友會感到混亂

他們亦記不住

所以,我們會保持大約5個步驟

讓小朋友易於記住

Make it easy for your children to remember

First, reserve 20 to 30 minutes for them

to carry out bedtime routine

We should keep the routine simple

so they won’t get confused

Otherwise they can’t remember

We should keep it in 5 steps

Make it easy for your children to remember

01:11

第二,睡前一小時不要看任何熒光幕

例如電視、iPad、YouTube等

熒光幕的藍光會影響小朋友的睡眠荷爾蒙

令小朋友難以入睡

亦令睡眠質素下降

半夜會較易醒來

Second, don’t let them exposed to any digital screen an hour before sleep

For example, TV, iPad, YouTube, etc.

Blue light from digital screens affects the sleep hormones of children

Makes it difficult for them to fall asleep

It also reduces quality of sleep

They may wake up more often overnight

01:36

第三,入睡前的睡眠儀式

我們需要給小朋友足夠的安全感

在這半小時,多與小朋友親密

可以擁抱、說故事、唱歌

讓小朋友知道父母在旁邊

只是我們要教小朋友自行入睡

所以在睡前給予多點親子時間

Third, sleep ritual before falling asleep

Sense of security is important

In this half an hour, stay close to your children

You may want to hug them, read or sing to them

Let them know their parents are with them

Just that we have to let them learn to fall asleep on their own

So more intimate time before sleep

02:07

讓我分享一個真實案例

一位媽媽在小孩7、8個月大時接觸我

那時候小孩的睡前規律太長

小孩要父母抱著個多小時才能入睡

而且要一小時才喝完一瓶奶

令睡前規律拉長了

我為媽媽設計出一個計劃後

小朋友現在不需大人抱著入睡

而且5至20分鐘內便能入睡

最意想不到的是

小朋友可以由晚上7時半

一直睡至早上6時半

媽媽亦感到很神奇

更神奇的是,本來需要一小時喝奶

現在因為睡得好了,胃口亦好了

半小時內已能喝完一瓶奶

媽媽感到很高興

Let me share a real case

A mother reached me when her baby was 7 or 8 months old

At that time, baby's bedtime routine was too long

The baby had to be carried to sleep for more than one hour

And it took the baby an hour to finish a bottle of milk

What’s why bedtime routine is longer

After I designed a plan for the mother

The baby didn’t need to be carried to sleep anymore

And he could fall asleep within 5 to 20 minutes

Unexpectedly

He could sleep from 7:30p.m.

to 6:30a.m. in the morning

The mother was amazed

Even more, it took an hour for the baby to finish the milk before

Now that the baby’s appetite improved because he slept better

He could finish a bottle of milk within half an hour

The mother was very happy

如你想知道更多的嬰幼兒睡眠資訊

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我是你的嬰幼兒睡眠顧問Charlotte

下次見

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