专家：儿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

专家：儿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.

婴儿、儿童和青少年比一般成人需要更多的睡眠。多年以来，(对这一问题)我们通过不同渠道了解到了许多不同但又相似的结果，不过美国睡眠医学会(AASM)近期发布的一份共识声明帮助该争论尘埃落定。

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:

专家小组历时10个月评估了超过864篇观察儿童睡眠和健康之间关系的科学研究。他们提出了以下促进婴儿、儿童和青少年健康的理想睡眠时间:

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

• 婴儿(4-12个月)：12-16个小时(包括小憩)

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

• 儿童(1-2岁)：11-14个小时(包括小憩)

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

• 儿童(3-5岁)：10-13个小时(包括小憩)

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

• 儿童(6-12岁)：9-12个小时(包括小憩)

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

• 青少年(13-18岁)：8-10个小时(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.

还需特别注意的是，这些建议都是基于一个24小时的周期，且健康的睡眠也需要规律性和较高质量的睡眠。这些指导方针已经得到美国儿科学会、睡眠研究协会和美国睡眠协会技术人员的支持。

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.

根据这项研究，这些睡眠量帮助这些群体消除由于睡眠不足所带来的负面影响，例如受伤、意外、高血压和抑郁等问题增多的风险。有趣的是，他们发现超过了所推荐时间的睡眠对他们并不好。如果你是一个关心孩子睡眠情况(睡眠过多或过少)的父母，请咨询您的儿科医生，你可以做些什么来改善他们的睡眠质量。