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，(對這一問題)我們通過不同渠道了解到了許多不同但又相似的結(jié)果，不過美國睡眠醫(yī)學會(AASM)近期發(fā)布的一份共識聲明幫助該爭論塵埃落定。

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10個月評估了超過864篇觀察兒童睡眠和健康之間關(guān)系的科學研究。他們提出了以下促進嬰兒、兒童和青少年健康的理想睡眠時間:

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

• 嬰兒(4-12個月)：12-16個小時(包括小憩)

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

• 兒童(1-2歲)：11-14個小時(包括小憩)

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

• 兒童(3-5歲)：10-13個小時(包括小憩)

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

• 兒童(6-12歲)：9-12個小時(包括小憩)

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

• 青少年(13-18歲)：8-10個小時(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24小時的周期，且健康的睡眠也需要規(guī)律性和較高質(zhì)量的睡眠。這些指導方針已經(jīng)得到美國兒科學會、睡眠研究協(xié)會和美國睡眠協(xié)會技術(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)這項研究，這些睡眠量幫助這些群體消除由于睡眠不足所帶來的負面影響，例如受傷、意外、高血壓和抑郁等問題增多的風險。有趣的是，他們發(fā)現(xiàn)超過了所推薦時間的睡眠對他們并不好。如果你是一個關(guān)心孩子睡眠情況(睡眠過多或過少)的父母，請咨詢您的兒科醫(yī)生，你可以做些什么來改善他們的睡眠質(zhì)量。