孩子每天几点上床睡觉最适宜呢？

2024-03-22 生活常识关注公众号

针对不同年龄段的孩子设定合适的睡眠时间。4岁的孩子每天需要10-13小时的睡眠，而8点上学的孩子则需要在晚上7-10点睡觉。不同的孩子对睡眠需求存在个体差异，可根据孩子的实际自然睡眠时间和起床情况，结合白天精神状态来综合判断是否需要调整睡眠时间。此外，关于排毒、分泌生长激素等观点缺乏科学依据。

答：可以按年龄自己算

对于睡眠，最重要的是保证足够的睡眠时间，而且尽量按昼夜作息，这样睡眠质量会更高，身体生理状态更好。

对现代人来说，普遍的问题是不舍得入睡，孩子则可能因为各种原因睡得很晚，但又不得不按时起床上学，所以我们可以根据起床的时间，以及他们年龄所需要的睡眠时间来倒推入睡时间。

举个例子，一个4岁孩子，根据上面的图，他每天需要的睡眠时间为10-13小时。

假如为了上幼儿园不迟到，必须8点起床，孩子平时也不午睡，那孩子就需要在晚上7-10点睡觉，假如孩子每天中午会在幼儿园午睡1小时，那孩子在晚上8-11点开始睡就可以。

至于是8点还是11点，则是看孩子的个体需求，因为对睡眠时间的需求存在个体差异，这个年龄段的孩子有的需要10小时，有的需要13小时，可以根据放假时孩子的自然睡眠时间，以及起床时的状态，白天的精神状态来综合判断。

其它年龄段孩子可以此类推，只要保证了孩子的睡眠时长，就不需要太纠结于孩子是8点睡还是9点睡了。至于那些几点排毒，几点分泌生长激素，都没有科学依据。

（本文首发于2021年）

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