睡眠不足怎麼辦？關於補眠和午睡
根據許多國內外的調查，學齡期兒童和青少年的睡眠不足的狀況很多；該怎麼辦呢？
現況
造成睡眠不足的最主要因素：課業
其它因素包括：學校的第一堂課時間、使用媒體的時間、通勤時間長短、年紀和學校型態。所以家長們可以發現有些因素是可改變的，例如孩子使用3C媒體的時間；許多研究都證實3C等電子產品的使用會減少這個族群的睡眠長度。
靠學校衛教的效果不佳
每個人都知道睡眠的重要性，如果在學校幫孩子們增加睡眠相關知識和時間管理技巧，是否能增加孩子的睡眠長度呢？！ 新加坡的研究(參考資料6)顯示：不行！！ 因為知易行難，而且外界因素(例如上課時間、考試)不改變，單純靠衛教的成效不張。
解決之道
- 午睡
不論是新加坡(連結)或是中國大陸(如下圖)的研究，都顯示午睡對孩子在許多方面都有好處，甚至包括成績、自我評價和情緒(尤其是憂鬱感覺)。
但是需要注意的是午睡的長度是不是愈長愈好呢？在新加坡的研究是只讓孩子補眠1.5小時，而中國大陸的研究最多也只討論到大於60分鐘；由於午睡太久，可能會影響夜晚的入睡哦。
- 周末補眠
對於平時睡眠不足的孩子，周末補眠是有益的，但是補眠並不會完全讓已經受到影響的功能完全恢復，所以平日能多睡，還是要多睡一點。此外，周末補眠超過2小時並不會比較好。結論
由於大環境沒辦法立即改變，所以面對睡眠不足的孩子，家長們可以試著讓孩子在上學期間多一點午睡的機會，在周末期間讓孩子補眠；但要留意的是也不能睡太久哦！還是要以能維持規律作息為主。參考資料
- Neurobehavioral Impact of Successive Cycles of Sleep Restriction With and Without Naps in Adolescents, Sleep 2017
- Association between weekend catch-up sleep and executive functions in Chinese school-aged children, JCSM 2020
- Midday napping in children: associations between nap frequency and duration across cognitive, positive psychological well-being, behavioral, and metabolic health outcomes, Sleep 2019
- Cognitive effects of split and continuous sleep schedules in adolescents differ according to total sleep opportunity, Sleep 2020
- Associations of sleep duration on school nights with self-rated health, overweight, and depression symptoms in adolescents: problems and possible solutions, Sleep Medicine 2019
- Associations of time spent on homework or studying with nocturnal sleep behavior and depression symptoms in adolescents from Singapore, Sleep Health 2020
- Evaluation of an interactive school-based sleep education program: a cluster-randomized controlled trial, Sleep Health 2020
============English Version, translated by ChatGpt==========
According to various domestic and international surveys, many school-aged children and adolescents are experiencing sleep deprivation. What can be done about this?
Current Situation
Approximately 60% of middle and elementary school students are not getting enough sleep, and this percentage tends to increase with age. Moreover, due to insufficient sleep from Monday to Friday, it's common for children to catch up on sleep during Saturdays and Sundays.
Primary Factor Causing Sleep Deprivation: Academics
Studies from Singapore in recent years have identified academics as the primary reason for insufficient sleep in this group. The heavier the homework load, the less they sleep. During Monday to Friday nights, "finishing homework" is the main reason for going to bed, but on weekends, "feeling sleepy" becomes the primary reason. Children who go to bed after finishing homework tend to sleep less during the week, but this is not observed during weekends.
Other Factors Include:
- The time when school starts
- Screen time
- Commute time
- Age and type of school
Parents can influence some of these factors, such as reducing screen time. Numerous studies confirm that the use of electronic devices decreases sleep duration in this group.
- Screen time
- Commute time
- Age and type of school
Parents can influence some of these factors, such as reducing screen time. Numerous studies confirm that the use of electronic devices decreases sleep duration in this group.
**Effectiveness of School Health Education**
While everyone understands the importance of sleep, can increasing sleep-related knowledge and time management skills in school help increase children's sleep duration? According to a Singapore study (Reference 6), the answer is no. This is because it's easier said than done, and without changing external factors (like class times, exams), solely relying on health education is ineffective.
Solutions
1. Nap
Studies from both Singapore and Mainland China show that napping has many benefits for children, including improvements in academic performance, self-esteem, and mood (especially in reducing feelings of depression).
However, it's important to note that longer naps aren't necessarily better. The study in Singapore allowed children to catch up on sleep for only 1.5 hours, and the study from Mainland China discussed naps lasting no more than 60 minutes. Napping too long can affect nighttime sleep.
However, it's important to note that longer naps aren't necessarily better. The study in Singapore allowed children to catch up on sleep for only 1.5 hours, and the study from Mainland China discussed naps lasting no more than 60 minutes. Napping too long can affect nighttime sleep.
2. Weekend Catch-up Slee*
For children who are sleep-deprived during the week, catching up on sleep over the weekend is beneficial. However, this does not completely restore the functions already affected by sleep deprivation. Also, sleeping more than 2 hours extra on weekends isn't necessarily better.
Conclusion
Since the larger environment cannot be immediately changed, parents of children suffering from sleep deprivation can try to allow more opportunities for napping during school days and catch-up sleep on weekends. However, it's important not to sleep too much and to maintain a regular routine.
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