【转】关于睡眠
作者：Karen Louise Weylre，WECC认证华德福国际督导
翻译：花莹莹（花生妈妈）
Regarding Sleep
Sleep is a main requirement for healthy growing children. It is also a basic bodily function - we all must give in to sleep. However, many children today, and even adults, have difficulty falling asleep at night and sleeping through the night.
睡眠是儿童健康成长的主要需求。这也是基本的身体功能——我们每个人都必须留出时间睡觉。然而，如今很多孩子，甚至成人，在夜间入睡和通宵睡眠方面都有障碍。
Sleep is a time for digesting the many sense impressions, thoughts and activities we have had all day. It is hard to assimilate and to let go of all of this, as we often have too much stimulation from the day. Sleep is also an activity of renewal. But we are under attack by anti forces, in subtle ways - and not so subtle.
通过睡眠，我们得以有时间消化这一天中所获得的众多感官印象、想法和活动。我们往往在一天中获取了太多的刺激，因而很难将这些全部吸收和释放。睡眠也是一种修复和充电的过程。但我们总是或多或少地受到反作用力的影响。
Problem with sleepis universal: not enough time, so we rush children into sleep, parents fall asleep in front of the tv or drag themselves to bed, can't go to sleep- too many worries, can't stay asleep, need medication to go to sleep, machines to make noises - white noise. Babies driven around in cars until they fall asleep, parents sleep with them. Sleep is not given the respect and reverence it needs and deserves.
睡眠问题非常普遍：时间不够，所以我们总是急匆匆地把孩子赶上床；父母看着电视入睡，或是心不甘情不愿地去睡觉；睡不着——太多烦恼；睡眠时间短；需要依赖药物入睡，或者需要机器噪音催眠——白噪音。小婴儿需要有人开车转悠直至入睡，需要父母陪他们一起睡。睡眠没有得到应有的尊敬、重视和呵护。
Symptoms of lack of sleep - over sensitive sense of touch, and no awareness of boundaries; scattered, hyperactive movement; exhausted and can't listen; can't go to sleep - can't relax, so resist it. Over sensitive to everything! During sleep is the only time that the nervous system can rest, repair, and build up. During waking hours, there is “no possibility for new cell growth.”
睡眠不足的症状——触觉过于敏感，没有界限意识；散乱、过度活跃的运动；极为疲惫，无法倾听；无法入睡——难以放松，所以抗拒。对所有事物都过于敏感！只有在睡眠时间，我们的神经系统才能够得到休息、修复和增强。在清醒的时间里，“新细胞是不可能生长的”。
We know how we feel when we don't get enough sleep: groggy, un clear thinking; less able to focus or retain memory; more likely to have an over reactive emotional response. Children have behavioural problems; can catch a cold easier; irritable, grumpy, agitated, high-strung, excitable. Child is also - growing!
我们知道，睡眠不足会给我们带来这些感觉：疲乏无力、思路不清；专注力或记忆力减弱；情绪容易过度反应。儿童会出现很多行为问题；更容易感冒；易怒、暴躁、焦虑、高度紧张、亢奋。孩子也在——生长。
Sleep cannot be caught up, lost sleep can not be made up for. Children are beings of the sun- early to bed and up with the sun. Steiner said that, “Before age nine, the most important thing is for children to learn how to properly sleep” (Glockler, Forces, p. 47) In fact learning to sleep and learning to eat, “to take in substance and transform it" are the two most “important educational factors” in the life of the young child. The transformation of substance, whether it is through the digestion of food or sensory impressions occurs on the physiologic level during sleep.
睡眠是追不回来的，缺觉无法补回来。孩子是太阳之子——随着日落和日出早睡早起。斯坦纳说：“在九岁之前，儿童最重要的事情就是培养良好的睡眠习惯。”（Glockler, Forces, P47）事实上，睡眠和饮食习惯的培养，“吸收物质并转化”，是幼儿生活中两项“最重要的教育因素”。物质的转化，无论是食物或感官印象的吸收，都是在睡眠时间发生的生理反应。
Sleep cannot be caught up, lost sleep can not be made up for. Children are beings of the sun- early to bed and up with the sun. Steiner said that, “Before age nine, the most important thing is for children to learn how to properly sleep” (Glockler, Forces, p. 47) In fact learning to sleep and learning to eat, “to take in substance and transform it" are the two most “important educational factors” in the life of the young child. The transformation of substance, whether it is through the digestion of food or sensory impressions occurs on the physiologic level during sleep.
如何培养孩子良好的睡眠习惯呢？学习睡眠就是学习呼吸。倘若没有休息，人类就是在不停地吸入。其实我们这里谈论的是节奏。孩子学习睡眠，需要成人理解睡眠的深层重要性。为了创建一种有节奏的生活方式，有时候需要做出一些牺牲。
（花生妈妈补充：我之前理解的是睡眠属于“吸入”，对于这部分“倘若没有休息，人类就是在不停地吸入”有点疑惑，请教了奇妙家幼儿园的张爽老师之后才明白，在华德福教育里，感官刺激、信息的接收是属于吸收的。睡眠在一定意义上是吸入——比如灵魂与宇宙力量的链接，恢复活力，但同样也是呼出，比如消化和释放一些情绪。这两者都属于休息的范围，所以她用了“休息”这个词。）
Here are some components to support healthy sleep:
以下是一些有助于健康睡眠的要素：
darken the room with a window covering such as drapes or blinds;
- 拉上布帘或百叶帘，将室内光线调暗；
keep the room at a cool temperature, around 18c
- 房间温度凉爽舒适，保持在18摄氏度左右；
cover the bed with neutral coloured, simple patterned sheets of 100% ?cotton
- 使用中性色和图案简洁的全棉床单；
blankets of natural, breathable fibres, such as cotton or wool; wool has ?weight and qualities conducive to supporting sleep; (avoid fleece)
- 毯子使用天然透气的纤维制品，比如棉布或羊毛；羊毛的重量和质地对睡眠有帮助；（避免使用羊绒）
no nightlight or electronic devices in the bedroom
- 卧室里不要用小夜灯或其它电子设备；、
A special toy or blanket associated with sleep, kept in the bed
- 有陪伴孩子入睡的特别的玩具或小毯子，放在床上；
Consistent, bedtime routine
- 有规律的睡前惯例；
A song for bedtime, a lullaby
- 睡前唱一首歌，摇篮曲。
睡前惯例：
?Bedtime routine:?Tidy toys away before dinner, after dinner go to bedroom and take off clothes and put on pyjamas, lay out clothes for the next day, wash face, use toilet, clean teeth......have a story with a candle, maybe, then a goodnight wish, verse or prayer, tucked into bed and a kiss. This can be seen as Golden food and nourishment for their sleep and substance for processing
晚餐前收拾好玩具，晚餐后去卧室，换上睡衣，准备好第二天要穿的衣服，洗脸，上厕所，刷牙……点上蜡烛，讲个故事，之后可以进行睡前颂词或祈祷，盖好被子，晚安吻。这样的流程可以说是对孩子睡眠和物质转化最宝贵的补给和滋养。
This predictable routine, always done in the same order, strengthens the habit life, thus helping to enhance sleep’s effectiveness. It is familiar, like an old friend. It allows the child to relax and feel safe. Its something to look forward to after a full or stressful day, A return to normalcy. The more you get into it and enjoy it, the more relaxing it will be for your child.
入睡流程形成惯例，每天依照同样的顺序进行，强化了生活习惯，因此有助于提高睡眠质量。孩子们对此很熟悉，仿佛是自己的老朋友。他们能够放松并感到安全。在度过充实或紧张的一天之后，你会盼望这段时光的到来。回归常态。你越多地投入并享受其中，你的孩子越能够放轻松。
A bedtime routine that is consistent, with enough time for everything to be accomplished in a timely way, gives a child both a sense that the world is good, and starts the process of digesting the day. Things are returned to their place, discomforts are washed away and the preparation for the next day has begun
每天依照相同的睡前惯例，让每件事情都能够有条不紊地完成，这不仅能让孩子感受到世界的美好，还有助于他们消化当天的所得。一切回归原位，各种不适的感觉被洗刷干净，准备迎接全新一天的到来。
Children ages 3-6 still need a nap of 1-3 hours. A child of 5-6 years may give up the nap if she is regularly going to bed early, by around 7:00 p.m. 4 and 5 year olds need 12 hours; 6 and 7 year olds need 11 hours. Once the parent determines how much sleep the child needs, this need becomes “nonnegotiable.” Although some may not sleep, all children including “non- sleepers,” benefit from an enforced rest-time. Being able to pause (to be still and quiet) is a skill that eludes even many adults. Children need desperately to learn this. As always, a fair amount of firm inner conviction is required of the adult to secure for the child what he needs. A sleep habit life is thus developed which provides the basis for more sleep
3-6岁的孩子每天还需要午睡1-3个小时。如果一个5-6岁的孩子能够在每天晚上7点之前上床睡觉，那么他也可以不午睡。4-5岁的孩子每天需要12个小时的睡眠时间；6-7岁的孩子需要11个小时。一旦父母认定孩子每天需要的睡眠时间，这一需要就“没有商量的余地了”。尽管有些孩子也许不睡觉，但是，一段强制执行的休息时间会让所有孩子（包括那些不爱睡觉的）受益。停下来，什么也不想，什么也不做，这是一种技能，甚至很多成人都难以做到。孩子们非常需要学习这种技能。正如我们一直强调的，成人内在足够坚定，才能确保孩子得到他所需要的。这样能够养成良好的睡眠习惯，从而为孩子拥有更充足的睡眠打下扎实的基础。
Most importantly, acknowledging the value and importance of sleep and maintaining a sleep routine must be a top priority for the while family. It may require sacrifice by the adults, but it will help to promote and regulate sleep, making bedtime easier for everyone
尤为关键的是，认识到睡眠的价值和重要性，建立睡前惯例，应当成为整个家庭最重要的事情。这可能需要成人做出一些牺牲，但是有助于睡眠的改善和调节，让每个人的睡前时光都更加轻松。
