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Sleeping Through the Night

Sleeping Through the Night

How Infants, Toddlers, and Their Parents Can Get a Good Night's Sleep
作者 Jodi A. Mindell 1997 368 页数
3.71
500+ 评分
7 分钟
Listen to Summary (7 分钟)

重点摘要

1. 早期建立一致的睡眠习惯和积极的睡眠关联

婴儿需要能够在没有干预的情况下自行入睡。

一致性是关键。 从小建立规律的睡前程序和一致的睡眠时间表,有助于设定宝宝的生物钟,促进更好的睡眠习惯。这个程序应包括如洗澡、阅读或唱歌等平静的活动,并以让宝宝在昏昏欲睡但仍清醒的状态下上床结束。

积极的睡眠关联。 鼓励宝宝发展积极的睡眠关联,如喜欢的毛绒玩具或毯子,而不是负面的,如被摇晃或哺乳入睡。这些积极的关联有助于宝宝自我安抚并独立入睡。

  • 良好睡眠程序的关键要素:
  • 一致的就寝和起床时间
  • 平静的睡前活动
  • 舒适的睡眠环境
  • 让宝宝在昏昏欲睡但仍清醒时上床

2. 了解睡眠模式和周期以优化睡眠质量

睡眠或缺乏睡眠是育儿的关键方面。

睡眠周期解释。 了解不同的睡眠阶段及其随孩子成长的变化,可以帮助优化他们的睡眠质量。新生儿的睡眠周期较短,更多时间处于活跃的(REM)睡眠,而较大的婴儿和成人则有更长的周期,更多深度、恢复性的睡眠。

时机至关重要。 识别孩子的睡眠信号和自然节奏,可以让你适时安排小睡和就寝时间,避免过度疲劳导致入睡和保持睡眠的困难。注意孩子的困倦信号,如揉眼睛或变得烦躁,并在这些“睡眠窗口”期间让他们上床。

  • 睡眠周期阶段:
  1. 浅睡眠
  2. 较深的睡眠
  3. 深度睡眠
  4. REM(梦)睡眠
  • 常见的睡眠信号:
  • 揉眼睛
  • 打哈欠
  • 活动减少
  • 烦躁

3. 用有效策略解决常见的睡眠问题

大多数婴儿的睡眠问题是负面睡眠关联的结果。

识别问题。 常见的睡眠问题包括入睡困难、频繁夜醒、早醒和小睡时间短。识别具体问题是有效解决的第一步。

实施针对性解决方案。 一旦识别出问题,使用适龄的策略来解决。例如,如果宝宝夜间频繁醒来,可以使用“渐进退出”方法帮助他们学会自我安抚,而不会造成过度压力。

  • 常见睡眠问题及解决方案:
  • 入睡困难:一致的睡前程序,提前就寝时间
  • 频繁夜醒:逐步减少父母干预
  • 早醒:调整就寝时间,使用遮光窗帘
  • 小睡时间短:一致的小睡时间表,创造有利的睡眠环境

4. 实施适龄的睡眠训练方法

大多数父母的第一反应是惩罚孩子当他们做错事时。这种惩罚可能包括大喊大叫、剥夺特权、打屁股或把孩子送到他的房间。在那个特定时刻,惩罚似乎是解决问题的正确方法,但从长远来看通常不起作用。

选择合适的方法。 有各种睡眠训练方法,从渐进的方法如“椅子法”到更直接的方法如“控制哭泣法”。关键是选择与您的育儿理念和孩子的性格相符的方法。

保持一致和耐心。 无论选择哪种方法,一致性是成功的关键。最初可能会有一些抵抗,但要坚持这个过程。如果一致实施,大多数睡眠训练方法在一两周内会有显著改善。

  • 流行的睡眠训练方法:
  1. 渐进退出(“椅子法”)
  2. 抱起/放下
  3. 控制安抚
  4. “哭泣法”(适用于较大的婴儿/幼儿)

5. 应对发育里程碑及其对睡眠的影响

发育里程碑以扰乱孩子的睡眠而闻名。

预见变化。 主要的发育里程碑,如翻身、爬行或走路,可能会暂时扰乱睡眠模式。了解这些里程碑及其对睡眠的潜在影响,可以帮助您做好准备并相应调整策略。

保持一致性。 虽然在这些过渡期间保持灵活性很重要,但尽量保持睡眠程序的一致性。这有助于孩子感到安全,并在快速变化期间提供一种正常感。

  • 影响睡眠的常见里程碑:
  • 翻身(3-4个月)
  • 坐起(4-7个月)
  • 爬行(6-10个月)
  • 走路(9-18个月)
  • 语言发展(持续进行)

6. 在生活变化和过渡期间管理睡眠中断

道路上总会有颠簸。

为过渡做好准备。 重大生活变化如搬家、开始托儿所或新兄弟姐妹的到来,可能会显著影响孩子的睡眠。预见这些变化并提前为孩子做好准备,可以帮助减少睡眠中断。

保持程序。 在变化期间,保持熟悉的睡眠程序为孩子提供舒适和稳定。如果可能,即使在新环境或情况下也要保持一致的睡前仪式。

  • 管理过渡期间睡眠的策略:
  • 与孩子讨论即将到来的变化
  • 旅行时带上熟悉的睡眠物品
  • 逐步引入新元素(如新床)
  • 保持耐心,预期暂时的挫折

7. 识别和解决成人睡眠障碍以改善家庭睡眠

尽管以前被认为很少见,但最近的研究表明,睡眠呼吸暂停在儿童中比以前认为的更为常见。

优先考虑成人睡眠。 父母的睡眠质量直接影响他们有效照顾孩子的能力。识别和解决成人睡眠障碍,如失眠或睡眠呼吸暂停,对整体家庭福祉至关重要。

寻求专业帮助。 如果您怀疑自己有睡眠障碍,请咨询睡眠专家。许多睡眠障碍是可以治疗的,解决它们可以显著改善您的生活质量和育儿能力。

  • 常见的成人睡眠障碍:
  1. 失眠
  2. 睡眠呼吸暂停
  3. 不宁腿综合症
  4. 嗜睡症
  • 需要专业帮助的迹象:
  • 慢性白天疲劳
  • 睡觉时大声打鼾或喘气
  • 入睡或保持睡眠困难
  • 尽管有足够的睡眠时间,但睡眠不解乏

最后更新日期:

FAQ

What's Sleeping Through the Night about?

  • Focus on Sleep Issues: Sleeping Through the Night by Jodi A. Mindell addresses common sleep problems in infants and toddlers, offering insights into why children struggle to sleep through the night.
  • Practical Solutions: The book provides practical advice and methods for parents to help their children develop good sleep habits, emphasizing the importance of establishing routines.
  • Comprehensive Coverage: It covers various aspects of sleep, including sleep training, co-sleeping, and common sleep disorders, making it a valuable resource for parents.

Why should I read Sleeping Through the Night?

  • Expert Guidance: Written by Jodi A. Mindell, Ph.D., a leading expert in pediatric sleep, the book offers evidence-based strategies for improving sleep for both children and parents.
  • Real-Life Scenarios: It includes relatable stories and examples from parents, making it easier to understand and apply the concepts discussed.
  • Holistic Approach: The book addresses not only the child's sleep but also the parents' sleep issues, recognizing the interconnectedness of family sleep dynamics.

What are the key takeaways of Sleeping Through the Night?

  • Establish Routines: Consistent bedtime and naptime routines are crucial for helping children learn to fall asleep independently and sleep through the night.
  • Self-Soothing Techniques: Teaching children to self-soothe is essential; the book emphasizes the importance of putting children down awake to encourage this skill.
  • Understanding Sleep Associations: It explains the difference between positive and negative sleep associations, guiding parents on how to replace negative ones with positive habits.

What specific methods does Sleeping Through the Night recommend for sleep training?

  • Basic Bedtime Method: Mindell outlines a structured approach to sleep training that involves putting the child to bed awake and allowing them to self-soothe.
  • Gradual Parent Removal: The book suggests gradually reducing parental involvement in the bedtime routine to help children adjust to sleeping independently.
  • Consistency is Key: Mindell stresses the importance of consistency in implementing sleep training methods to reinforce the desired behavior and avoid confusion.

How does Sleeping Through the Night define sleep associations?

  • Positive Sleep Associations: These are behaviors or conditions that help a child fall asleep independently, such as a favorite toy or a consistent bedtime routine.
  • Negative Sleep Associations: These require parental intervention for the child to fall asleep, like needing to be rocked or fed to sleep, which can lead to sleep problems.
  • Importance of Change: The book emphasizes the need to replace negative associations with positive ones to help children learn to self-soothe and sleep through the night.

What are some common sleep problems discussed in Sleeping Through the Night?

  • Night Wakings: Many children wake during the night and require help to return to sleep, which can be addressed through sleep training methods.
  • Bedtime Resistance: Children may resist going to bed due to wanting to stay up later or seeking attention, which can be managed with consistent limits.
  • Naptime Issues: The book also covers challenges related to daytime napping, including how to establish a successful naptime routine.

What advice does Sleeping Through the Night offer for co-sleeping?

  • Evaluate Your Choice: The book discusses the pros and cons of co-sleeping, emphasizing that it should be a family decision based on what works best for everyone.
  • Safety Considerations: It provides guidelines for safe co-sleeping practices to minimize risks, such as ensuring a firm mattress and avoiding heavy blankets.
  • Transitioning Away: If parents decide to move their child to their own bed, the book suggests gradual steps to make the transition smoother.

How does Sleeping Through the Night address bedtime fears?

  • Reassurance Techniques: Mindell emphasizes the need for parents to reassure their children that they are safe, using simple phrases for comfort.
  • Coping Strategies: The book suggests imaginative techniques, such as "monster spray," to help children cope with their fears.
  • Setting Limits: While reassurance is important, Mindell advises parents to set boundaries to maintain a sense of security without reinforcing fear.

What are the signs of sleep apnea in children as discussed in Sleeping Through the Night?

  • Breathing Pauses: Children with sleep apnea may experience pauses in breathing during sleep, leading to disrupted sleep.
  • Loud Snoring: Persistent, loud snoring can be a red flag for sleep apnea, though not all snorers have the condition.
  • Daytime Sleepiness: Excessive daytime sleepiness due to interrupted sleep can manifest as difficulty concentrating or irritability.

How can parents cope with sleep training challenges according to Sleeping Through the Night?

  • Stay Calm and Consistent: The book stresses the importance of remaining calm during the sleep training process, as children can sense their parents' stress.
  • Use Relaxation Techniques: Parents are encouraged to employ relaxation strategies, such as deep breathing, to manage their own anxiety.
  • Support System: It suggests having a support system in place, whether through a partner or friends, to help parents cope with the emotional challenges of sleep training.

What are some common misconceptions about sleep training mentioned in Sleeping Through the Night?

  • "Letting Baby Cry": Many parents fear that allowing their baby to cry during sleep training will harm their emotional development, but research shows it can improve attachment.
  • "Sleep Problems Will Resolve on Their Own": The book clarifies that most sleep problems do not simply go away and require proactive strategies to address them.
  • "Breastfeeding Equals Night Wakings": While breastfeeding can lead to more frequent night wakings, it is the sleep associations formed that primarily affect a child's ability to sleep through the night.

What are the best quotes from Sleeping Through the Night and what do they mean?

  • “Consistency is key.”: This quote emphasizes the importance of being consistent in sleep training methods to reinforce desired behaviors.
  • “Sleep is not negotiable.”: Mindell stresses that sleep is essential for both children and parents, crucial for overall health and well-being.
  • “Reassurance is important, but so are limits.”: This highlights the balance parents must strike between comforting their children and setting boundaries.

评论

3.71 满分 5
平均评分来自 500+ 来自Goodreads和亚马逊的评分.

《整夜安睡》评价不一。许多家长认为这本书有助于建立睡眠习惯并改善孩子的睡眠。作者的平衡方法和实用建议受到赞赏。然而,一些读者批评书中缺乏科学引用,并对逐步消退(哭泣法)方法的推荐表示不满。书中关于睡眠科学和行为管理的信息总体上受到好评。虽然有些人认为这些策略有效,但也有些人觉得对他们的孩子不起作用或不同意这种方法。总体而言,这本书被认为是解决婴幼儿睡眠问题的家长的有用资源。

Your rating:

关于作者

乔迪·A·明德尔博士是儿科睡眠障碍领域的知名专家。她拥有临床心理学博士学位,并在睡眠研究和临床实践方面有着丰富的经验。明德尔是费城儿童医院睡眠中心的副主任,同时也是圣约瑟夫大学的心理学教授。她撰写了多本关于儿童睡眠的书籍,并经常在育儿刊物中被引用。明德尔的睡眠训练方法强调一致性和渐进性,平衡了科学研究与实用的育儿建议。她的工作影响了许多家长和医疗专业人士,使他们更好地理解和解决儿童的睡眠问题。

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