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赤ちゃん
赤ちゃん

2歳児の成長に影響する睡眠時間を確保する3つの方法

2歳児の赤ちゃん

2歳児にとって必要な睡眠時間はどのくらいか知っていますか?子どもの睡眠時間、就寝する時間は、成長に大きく関わると言われ、とても重要な問題です。

「寝る子はよく育つ」とはうまく言ったもので、科学的な裏付けがあります。夜寝て、朝起きるという習慣を付けていないと、体や心の成長の妨げになることもあるとのこと。

最近、身長・体重共に伸び悩んでいる、イライラやキレることも多い、といった症状も、睡眠が関わっているというケースが多々あります。本記事では、2歳児にとってどのくらいの睡眠時間が必要かとその具体的な理由、また理想の睡眠時間にもっていくための方法を紹介します。

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2歳児にとって確保されるべき睡眠時間と就寝時間について

夜

2歳児が必要とする睡眠時間は、どのくらいかご存じですか?日本睡眠学会によると、2歳児は1日トータルで12〜14時間の睡眠時間が必要とされているそうです。

また実際、子どもの睡眠時間というのは、大人の生活ペースに大きく関わるとされています。一緒に生活している大人が夜更かしする傾向だと、どうしても子どもの生活ペースもそれにつられて夜長く起きているという傾向にあるそうです。大人と一緒にテレビを見て、お腹が空いてきたらスナックを食べたり・・・と夜遅い時間帯に食べ物を口にすることで、肥満になる原因も作ってしまいかねません。

なお、子どもの成長ホルモンというのは寝ている間にしか分泌されず、就寝してから2,3時間後に多く分泌されるということも分かっています。時間帯としては、午後10時〜午前2時に多く分泌されるので、効果的に成長ホルモンを出すには、遅くとも午後10時までに寝るのが良いでしょう。

ただ、分かってはいても、共働きの両親であったり、どうしても夜型の生活スタイルにせざるを得ない状況の家庭の場合、子どもを早く寝かせることが難しい、ということもあると思います。その場合はどうしたらいいかを以下で見ていきましょう。 

2歳児の夜更かしを治す方法

前述した通り、共働きの両親、父親の帰宅のタイミング等、どうしても夜型生活を子どもに強いてしまう状況がある家庭もおそらく多いことだと思います。

仕事で帰宅後のご飯、お風呂などに追われ、あっという間に夜中になってしまう、父親の帰宅時間が遅いため、スキンシップの時間が取れないのでついつい夜中まで遊んでしまうというケースです。親子のふれあいはとても大切ですが、できれば、睡眠時間のことを考え、夜は避けたいものです。

できるだけ、ふれあいの時間は朝に設けることをお勧めします。また、母親も働いていて、あっという間に夜遅くなってしまうというのも分かりますが、一つ一つに掛かっている時間を10分ずつ短くするなど工夫してみるといいでしょう。

そうすれば、一週間後、二週間後には、だいぶ就寝時間が早まっているのではないでしょうか。一番効果的な方法としては、夜遅く寝ていようが、朝早く起こすことを徹底することです。眠くない子どもを無理に早く寝かすより、朝無理矢理にでも起こし、外に連れ出せば、日の光を浴び、目が覚めてくるもの。自ずと生活リズムができてくることでしょう。

2歳児に健康的な生活リズムを付けてもらう具体的な方法

上述した子どもの睡眠時間を12時間確保し、かつ夜10時までに就寝させる方法を具体的に見ていきましょう。

  • 夜、遅くなりがちな必要作業(ご飯、お風呂など)を少しずつ早める
  • 父親(共働きの場合は母親含む)とのスキンシップはできる限り朝にする
  • 朝は必ず時間を決め、早く起こす

睡眠中は2歳児の子どもにとって、体の成長に欠かせないホルモンが分泌される大切な時間。なので、できるだけ睡眠時間を確保してあげられるよう大人が工夫をしてあげることが重要です。

まとめ:子どもの睡眠と家族の生活スタイルの深い関係性について

2歳児にとって睡眠時間と就寝時間がいかに大切かを理解いただけたかと思います。それではここで、最後にもう一度、2歳児にとって必要な睡眠時間とそれが成長や生活スタイルにどう影響するかについて以下にまとめてみます。

  • 成長ホルモンを分泌させるためには、2歳児の睡眠時間は12〜14時間必要
  • 最も効率的に成長ホルモンを分泌させるには、午後10時までの就寝が必要
  • 早く寝る習慣がつけば、夜食べ物を口にする習慣がなくなり、肥満になるリスクを減らせる
  • 家族のコミュニケーションを朝中心に取ることができるようになる

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