7 dicas para manter a rotina de sono das crianças

Tanto nas férias como em feriados prolongados, pôr as crianças para dormir pode ser um desafio. Nesse período, as crianças acabam tendo a rotina bastante alterada.  Dormir muito tarde e acordar mais tarde ainda, além de comer em horários diferentes ou até mesmo pular refeições, são algumas das situações que caracterizam bem o período de férias.

 

De acordo com a otorrinolaringologista do Hospital Federal da Lagoa e Especialista do Sono, Dra. Luciane Mello, hábitos como estes são o suficiente para que o organismo sofra consequências mais tarde, já que o corpo estava acostumado com uma outra rotina. “A alteração repentina da hora do sono ocasiona mudanças hormonais no corpo das crianças e adolescentes. A produção de cortisol, o hormônio do crescimento (GH), fica desregulada, gerando um sono de má qualidade e, consequentemente, o cansaço diurno”, explica.

 

Além disso, segundo um estudo feito com 11 mil crianças na Inglaterra e publicado na revista Epidemiology e Community Health, a falta de rotina na hora do sono pode prejudicar a capacidade de aprendizado das crianças. Por isso, é importante manter os ponteiros do relógio biológico, principalmente na hora de dormir, mesmo durante as férias. Assim, problemas futuros no retorno às aulas podem ser evitados.

 

No entanto, para que o tempo de lazer e o organismo não sofram com as mudanças de horários, a especialista listou 7 dicas que podem ajudar a manter a rotina em dia:

 

  1. Conforto – É importante se atentar ao colchão, travesseiro e a postura das crianças. O travesseiro ideal, por exemplo, deve preencher totalmente o espaço entre a cabeça e o colchão, formando um ângulo de 90° graus no pescoço, o que ajuda a manter a coluna vertical e lombar alinhadas. Se houver viagens na programação de férias é recomendável que o travesseiro seja levado na bagagem;

 

  1. Evite exageros – Deixe-os aproveitarem os dias de folga. Porém, procure manter um horário regular para dormir e comer, mesmo que sejam diferentes dos habituais. Por exemplo, se costumavam dormir às 21h e agora estão dormindo às 23h, mantenha este horário e não deixe que se estenda;

 

  1. Relaxamento – Incentive a realização de atividades mais calmas durante a noite, como ler um livro ou se divertir com histórias em quadrinhos. Evite que façam atividades físicas ou joguem videogames, por exemplo, já que ambas estimulam a produção de adrenalina, o que dificulta o sono;

 

  1. Crie um ambiente agradável – Quando a noite se aproximar, o ideal é que a casa fique mais silenciosa e as luzes amenas. Experimente utilizar abajures, pois a luz forte prejudica os ciclos biológicos;

 

  1. Alimentação – É imprescindível que as crianças tenham uma dieta balanceada, com o consumo de todos os nutrientes, como proteínas, ferro e carboidratos. Também é importante que as refeições sejam realizadas nos horários certos, pelo menos, as três principais do dia: café da manhã, almoço e jantar;

 

  1. Tempo de sono – O ideal é que as crianças em idade pré-escolar (de 3 a 5 anos) durmam entre 10 a 13 horas por noite. E crianças em idade escolar (de 6 a 13 anos) durmam entre 10 a 11 horas, ambas sem a interrupção do sono;

 

  1. Voltando à rotina – Uma semana antes do fim das férias, organize para que as crianças voltem ao horário correto de dormir e também de acordar. Ajuste os horários um pouco a cada dia, até que a hora habitual se assemelhe a rotina das aulas.

 

“É importante prestar atenção no rendimento diário das crianças e observar se o período de sono é tranquilo. O ideal é que a respiração seja sem esforço e pelo nariz, e não existam roncos, além de seguir uma vida saudável, com alimentação balanceada e atividade física regular. Se mesmo assim ainda persistir o cansaço diário ou a dificuldade em voltar à rotina for grande, é recomendável procurar a ajuda de um especialista”, finaliza Luciane.

 

Fonte: Dra. Luciane Mello é médica responsável pelo Ambulatório do Ronco e Apneia e pelo serviço de Polissonografia, ambos no Hospital Federal da Lagoa (RJ). Membro da Associação Brasileira de Otorrinolaringologia e Cirurgia Cérvico-Facial (ABORL-CCF) e da Academia Americana de Medicina do Sono. Otorrinolaringologista graduada pela Universidade Federal do Rio de Janeiro (UFRJ) e Especialista do Sono pela Sociedade Brasileira de Sono. Fez estágio na Universidade Stanford, na Califórnia, no setor de Sleep Surgery.

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