睡神攻略--让睡渣娃成功逆袭睡眠天使

很多妈妈都有宝宝夜间睡眠不好的烦恼经历，明明白天是一个人见人爱的小萌娃，一到晚上，就是一个让妈妈抓狂的小睡渣，哄睡困难，好不容易入睡了，放下了就落地醒，再不然就是晚上频繁夜醒。精疲力尽的妈妈不仅会担心娃的生长指标，还影响自己的身体健康，生活质量和亲子关系。你说，辛苦了一天，就不能乖乖做个睡眠天使宝宝，让人刷个手机，听个音乐，看个书，追个剧，好好睡个美容觉么！别着急，让我们一起来看一下有什么实际操作可行的攻略，可以帮我们重新拥有一个美好的夜晚。

在出生后的前六个月里，宝宝在夜间有规律的醒来是正常的，他们常常需要喂养及帮助入睡。 即使在六个月以后，因为存在个体差异，不同的宝宝之间的睡眠习惯和行为也不尽相同，所以妈妈们有时也难以判断宝宝是不是的确存在睡眠问题，是不是需要进行干预。不过我们可以通过以下几点来甄别一下：

宝宝是否六月龄以上，而且存在以下问题已经有三个月了，比如：

• 一个晚上总是醒3次以上；

• 总是需要超过30分钟的时间才能安抚好；

• 妈妈因为宝宝入睡困难感受到焦虑不安和压力。

  
  

Baby sleep: what’s normal and what’s a problem?

In the first six months of life, it’s normal for baby to wake regularly at night. The baby will probably need feeding and help with settling during the night in these early months. Even after the first six months or so, baby sleep habits and behaviour vary a lot. It could be hard to tell whether baby sleep and settling has become a problem.But you might have a baby sleep problem if, over a period of about three months, your baby aged six months or older:

·consistently wakes more than three times a night

·consistently takes more than 30 minutes to settle

·has difficulties with sleeping and settling that cause you a lot of distress.

所有的宝宝在晚上都会醒来，但是导致存在有入睡困难和夜醒问题的最主要的原因是宝宝还没学会如何自行入睡以及中途醒来后再自己重新入睡。这是因为在白天的小睡以及夜间入睡之时，很多宝宝能安静下来入睡是我们爸爸妈妈用各种各样的方法哄睡的。比如，喂奶，摇晃，拍睡，或者还需要安抚奶嘴直至睡着。

宝宝在夜间醒来是正常的现象，通常是在睡眠循环结束的时候。一般来说，小宝宝的一个睡眠循环是30到50分钟，有些宝宝在一个睡眠循环结束时醒来，然后又自行入睡进入下一睡眠循环。但是有些宝宝，在睡眠循环结束醒来后不能自行入睡。他们会大声的哭，直到有人去帮助安抚他，比如给他喂奶，安抚奶嘴，摇晃或是拍睡。逐渐会形成一种习惯，宝宝需要依靠这些行为来帮助入睡，不管是日间小睡开始时，晚上入睡时，还是夜醒时。

Problems settling baby and getting baby to sleep: what is the origin?

All babies wake at night, but many haven’t learned to put themselves to sleep and how to go back to sleep on their own. This is the biggest cause of baby sleep problems and persistent night waking. This is because babies are settled to sleep by their parents at the start of the night or nap, and again whenever they wake up. For example, parents might settle babies by feeding, rocking or patting their babies until they fall asleep. Or some babies might have dummies to go to sleep.

It’s normal for babies to wake during the night, usually at the end of a sleep cycle. In babies, a sleep cycle is about 30-50 minutes. Some babies wake after a sleep cycle and then go back to sleep.But some babies wake after a sleep cycle and can’t put themselves back to sleep. They cry out. These babies keep crying until someone comes to help them back to sleep – maybe by feeding them, giving them a dummy, or patting and rocking them. This becomes a habit that the baby depends on to get to sleep – at bedtime, at the start of a nap, and after waking at the end of a sleep cycle.

改善宝宝的睡眠，最重要的事情是帮助宝宝学会自己独立的入睡并在夜醒后自己重新回到熟睡模式。一般来说，根据你使用的方法和宝宝的脾气性格不同，可能需要用到3天以上到3周的时间来最终改善宝宝的睡眠类型。特别是在开始的数晚，对宝宝的抗议需要有思想准备，直到宝宝习惯了新的睡眠方式。下面就让我们来逐步分解：

第一步，确定宝宝目前的睡眠习惯

通常宝宝在在夜醒后需要的入睡方式与她在晚间开始进入睡眠的方式相同。比如，如果她需要喂奶或者摇晃才能在晚间入睡，那么在半夜中途醒来后，她也同样需要喂奶或者摇晃的方法重新入睡。我们可以通过以下几个小问题来帮助自己理顺宝宝目前的睡眠习惯。

宝宝是不是半夜醒来是在她入睡时同一个地方？如果宝宝在晚间入睡的时候是在客厅，或者是你的手臂里，那么夜间醒来后也许他也需要在同一个地方才能重新入睡。

如果你习惯于抱着宝宝，让她依偎在你怀里或摇晃着入睡，那么她也会习惯需要你这样帮助入睡。而且很有可能在晚上夜醒时也同样要求你这样做才能睡着，就像晚上入睡时一样。

当你把宝宝放到小床上时他是睡着了的还是醒着的状态？如果宝宝还醒着，你怎么安抚他？你在晚上如何安抚他入睡的，就是之后他在半夜醒来重新入睡时所需要的。

宝宝会在夜间醒来后不需要你的帮助把安抚奶嘴放回嘴里吗？如果不是，她也许会哭闹出声需要你的帮助。

在晚间宝宝入睡上床的时候你是否放着音乐？宝宝夜醒的时候你是否必须重新打开音乐？如果是的，极有可能他已经养成了需要音乐来安抚入睡的习惯了。

Steps to changing baby sleep patterns

The important thing is helping your baby learn to fall asleep independently at bedtime and settle by herself if she wakes during the night. It might take three days to three weeks to change baby sleep patterns, depending on the approach you use and your baby’s temperament. Be prepared for your baby to protest for the first few nights, until he gets used to the change. After that, sleep usually improves for everyone.

Step 1: identifying your baby’s sleep habits

Usually, the way your baby falls asleep at the start of the night is the way she’ll want to go back to sleep after waking in the night. For example, if she’s rocked or fed to sleep at the start of the night, she’ll want to be rocked or fed back to sleep in the middle of the night.Here are some ideas for thinking through your baby’s sleep habits.

Where does your baby fall asleep?
Is this the same place where your baby wakes during the night? If your baby is in the habit of falling asleep in the family room or in your arms, he might need to be in this place to get back to sleep after waking in the night.

How do you help your baby fall asleep?
If you’re in the habit of picking up, cuddling or rocking your baby to sleep, she might be in the habit of needing you to get to sleep. She’s likely to need you in the night as well as at bedtime.

How do you settle your baby?
Is your baby put into the cot asleep or awake? If your baby is awake, how do you settle him? The things you do when you settle him for the night are the things he’ll want after waking later.

Does your baby use a dummy to fall asleep? 
Can your baby put the dummy back in without your help in the night? If not, she might call out to you for help.

Does baby have a mobile or music at bedtime?
Do you put on music at baby’s bedtime? Do you have to turn music on again when your baby wakes in the night? If so, it’s likely he’s in the habit of needing music to settle.

第二步，逐步停止和夜醒有关的习惯

这里有些小技巧帮助我们宝宝逐渐改掉目前的睡眠习惯。

如果宝宝常规是吃奶睡觉的，她也可能需要在夜醒时依靠喂奶来帮助入睡。我们可以尝试改变这个习惯：

• 睡前最后一次喂奶到睡觉至少要间隔20分钟以上

• 睡前最后一次喂奶尽量在卧室以外的地方，比如，在家里某个安静的角落，这样可以帮助打破喂奶和睡觉之间的联系

• 如果考虑让宝宝锻炼在夜醒后自行入睡的话，六个月以上的宝宝可以逐步停止夜奶。

安抚奶嘴

如果宝宝需要你在半夜里去找到安抚奶嘴并塞回他的嘴里，你可以帮助宝宝戒除安抚奶嘴或者让他自己学会在夜醒时找回奶嘴放回嘴里。

对于需要抱着走来走去或听着音乐入睡的宝宝，在夜醒以后如果重新入睡困难的话，最好是晚上睡觉时停止播放音乐，特别是如果你需要在半夜里下床去重新打开音乐的话。

值得注意的是，从六月龄开始，如果宝宝生长发育不错，母乳宝宝可以考虑给他逐步减少夜间喂养，而配方奶喂养的宝宝则可以逐步停止夜间喂养。但是如果你觉得给宝宝的夜间喂养没什么困扰，也可以不急着给他断夜奶。一切以最适合你和宝宝的个人情况为准。

Step 2: phasing out sleep habits associated with night waking

Here are some strategies to help you phase out your baby’s existing sleep habits.

Night feeding
If your baby routinely falls asleep at the breast or with the bottle, she might depend on feeding to help her get to sleep. You can try to change this habit by:

·finishing the last feed at least 20 minutes before bedtime

·giving baby the last feed outside the bedroom – for example, in a quiet family area of the house. This helps break the link between feeding and sleeping

·phasing out night feeds altogether for babies older than six months – this is important if you’re trying to help your baby settle independently during the night.

Dummies
If your baby needs you to find his dummy and put it back in during the night, you can help your baby give up the dummy or learn to manage his own dummy during the night.

Music and mobiles
In general, if your baby is having problems re-settling overnight, it’s probably best to stop playing music at bedtime – especially if you have to get out of bed to turn the music back on in the night.

From six months of age, if your baby is developing well, it’s OK to think about night weaning for breastfed babies and phasing out night feeds for bottle-fed babies. But if you’re comfortable with feeding your baby during the night, there’s no hurry to phase out night feeds. You can choose what works best for you and your baby.

第三步，建立积极良性的睡前程序

建立积极固定的睡前程序有助于宝宝自行入睡。睡前程序是包括临睡前一系列固定活动和任务，而且在每天晚上，同一时间，遵循同样的顺序来执行睡眠程序。

睡前程序对于白天睡眠时间充分的孩子更有帮助，而在日间过度疲累的孩子在临睡前更难安抚入睡。

爸爸妈妈们可以根据自己家和宝宝的具体情况制定最适合你们的睡前程序。例如，晚餐，洗澡，母乳喂养或配方奶喂养（但不是在宝宝的卧室），一起读绘本，然后把把宝宝放到小床上，晚安吻。

Step 3: establishing a positive bedtime routine

A positive bedtime routine helps your baby settle to sleep.A routine involves organizing bedtime around a series of consistent activities and tasks, which you do in the same order and at the same time each night.

A bedtime routine will work better if your baby is getting enough sleep during the day. Babies who get overtired during the day can find it harder to settle to sleep at night.

You can decide on the bedtime routine that works best for you and your baby. Here’s an example of a bedtime routine: have dinner, have a bath, breastfeed or bottle-feed (but not in baby’s bedroom), read a book together, put baby to bed and have a goodnight kiss.

第四步，帮助宝宝学会在夜醒后自行入睡

就像建立固定的睡前程序一样，妈妈们也需要一些小窍门怎么应对和睡眠相关的哭吵，比如在日间小睡，晚上临睡前，或晚上宝宝夜醒时。如果你很确定宝宝在白天已经得到了足够的关注，但还是需要哄睡，那么我们可以采用一些行为干预的方法和技巧，比如“受控安慰法”和“露营法”。这些方法的目的在于帮助宝宝学会没有你帮助的情况下自行入睡：

又称为哭泣控制法，是指睡前流程结束后，把宝宝放到小床上，快速安抚一下，然后在她睡着以前离开。如果孩子哭泣的话，要求父母每隔段时间回应孩子的哭泣，而间隔的时间逐渐延长，以试图鼓励孩子自己能够安心下来。

又称为逐渐远离法，也是一种教婴儿和儿童独立地睡觉的方法，妈妈静坐在孩子卧室里小床旁边的椅子上或躺在孩子身边，让孩子学着自己去入睡，慢慢地随着时间的过去，妈妈把椅子搬离的越来越远，并减少帮助他入睡的时间，在几周内，逐渐地把你的椅子或床移出孩子的房间，宝宝独自进入睡眠。

受控安慰法和露营法可以帮助80%的睡渣宝宝解决睡眠问题。通过受控安慰法帮助学习睡眠的宝宝在短期内更容易睡眠好些。你可以选择一个你觉得最合心的方法并持续尝试最少3个晚上，有些孩子也许需要用到3周的时间。

Step 4: teaching your baby to settle back to sleep

As well as a positive bedtime routine, you need a strategy for managing crying during daytime sleeps, at bedtime or during the night when your baby wakes.If you’re confident that your baby gets enough attention during the day but needs you for help getting to sleep, you can use a behaviour management technique like controlled comforting or camping out.These techniques aim to teach babies to fall asleep without your help:

·Controlled comforting, also called controlled crying, involves putting your baby to bed, and quickly comforting, settling and leaving her. You gradually cut back on how much attention you give to your baby when she cries and calls out.

·Camping out is when you stay in your baby’s bedroom to help him settle. You gradually move further away from your baby and cut back on how much help you give him while he’s settling.

Controlled comforting and camping out solve sleep problems in about 80% of cases. Babies who have learned to sleep and settle with controlled comforting are more likely to sleep better in the short term. Choose the approach you’re most comfortable with and try to use it consistently for at least three nights. For some babies, it might take up to three weeks.

温馨提示：如果你准备尝试受控安慰法或露营法， 请参考下面的小贴士

• 想好什么时候开始尝试，两种方法不管哪一种都会让人觉得劳累的。如果宝宝在生病或者你自己有比较忙的事情，比如搬家，考试，出差旅行之类，可以等到稍后空闲一点再开始。

  
  

• 如果在试行期间宝宝或者你自己生病了，那么暂时停止。

  
  

• 如果在白天你没有时间休息补觉，最好等到有时间了再使用这些方法。

  
  

• 如果你和宝宝一起睡觉的，可以简短地轻拍宝宝以安抚，当宝宝安静下来就避开。

  
  

• 当你使用受控安慰法时，如果你和宝宝同睡一间卧室，可以考虑在宝宝床和你的床之间放置一道屏风。这样也许就减少他因为看到妈妈但妈妈不去抱他的哭泣了。

  
  

• 大约有20%的宝宝在学会了夜醒后自行入睡大约2周之后又开始出现反复。如果孩子一般情况都很好，你可以继续尝试之前的方法。通常在数晚以后宝宝又会回到良好的睡眠习惯了。

  
  

• 如果尝试受控安慰法2周后或露营法3周后，睡眠问题没有得到改善，或是经过数晚宝宝越来越不好安抚，还是要求寻求专业儿科医生的帮助来制定规划适合你和宝宝具体方法和操作流程。

  
  

• 最后，请爸爸妈妈们记住，方法没有对错，好坏之分，也没有一种万能方法可以适用于所有宝宝。每个宝宝不同，每个爸爸妈妈不同，每个家庭环境也都不相同，所以摸索找到最适合自己的方法就是最好的。

  
  

Tips for success with controlled comforting and camping out：

·Think about when to start. Both approaches can be demanding and tiring. If your child is ill or you’re going through a major change like moving house, wait until later.

·Stop using these strategies if you or your child becomes ill.

·If you can’t take any time during the day to have a rest and catch up on some sleep, you might be better off waiting until you can.

·If you co-sleep with your baby, pat her briefly to encourage settling. Turn away when your baby is quiet to allow her to settle to sleep.

·Putting a screen up between your bed and the cot can be a good idea if you’re sharing your room with your baby and you want to use controlled comforting. This means he won’t be able to see you directly, and might not be as upset when you don’t offer a cuddle.

·About 20% of babies who learn to re-settle during the night start waking again about two weeks later. If your baby is otherwise well, keep going with your settling strategy. Usually babies go back to good habits after a couple of nights.

·you’re still having problems after two weeks of controlled comforting or three weeks of camping out, or baby is becoming more and more upsetafter a few nights , you can contact your pediatrician to help you tailor a program that will work better for you and your baby.

·There is no right or wrong. There is no better or worse. There's just different, keep in mind to choose the way that suits you and your baby best.

最后,祝宝宝们都拥有天使般的睡眠！