杀马特
开学倒计时，孩子还在昼夜颠倒，怎么办？改变作息规律，听听专家支招_我的网站
A | AI摘要 开学季孩子作息紊乱，专家建议放弃强迫早睡，改为固定早起并限制午睡以积累困意。 GUATEMALA CITY -- One person died and at least two more were injured by gunshots near a pro-democracy demonstration in Guatemala on Monday, local authorities said.Victor Gomez, spokesman for the volunteer firemen in Malacatan, near the border with Mexico, said it was not clear whether the victims were protesters themselves, or just caught nearby.The incident marked the beginning of a third week of demonstrations against Attorney General Consuelo Porras, who protesters accuse of attempting to undermine a popular vote for progressive President-elect Bernardo Arévalo.Videos from Malacatan circulating on social media painted a chaotic picture. Some appear to show civilians and police officers fleeing as bursts of gunfire are heard. In one recording, a vehicle and a police patrol are burning. It is not clear who fired the shots. In response to the incident, Guatemalan President Alejandro Giammattei said authorities were “carrying out corresponding investigations” and promised more details in due course.The National Police later announced the arrest of 11 people.The Interior Department said in a statement that after the attack it coordinated a search for the vehicles involved and found three wounded people, but it made no mention of a death.Arévalo took to the social network X, formerly known as Twitter, to condemn the violence. “We demand that the authorities ensure the safety of those who peacefully demonstrate and guarantee that this act does not go unpunished,” he said.The incident is the latest violent episode after 15 days of protests and roadblocks in the Central American country. On Sunday, Porras' supporters in Guatemala City called for violence against demonstrators blocking roads. Then on Monday, other social media videos appeared to show people in civilian clothing carrying machetes attacking protestors at three roadblocks in the township of El Asintal, Retalhuleu, just under 55 miles (90 kilometers) southwest of Malacatan.Porras herself has called for the roadblocks to be cleared, using force if necessary, “in the public interest.” On Monday she urged the government to sack Interior Secretary Napoleón Barrientos for failing to do so.Demonstrators maintain that after Arévalo’s victory in the August runoff election, Porras mounted an undemocratic challenge against Arévalo, his left-wing Seed Movement party and electoral authorities. They have called for the resignation of Porras, prosecutors Rafael Curruchiche and Cinthia Monterroso, and Judge Fredy Orellana.。利用晨间光照和睡前调暗灯光调节生物钟，辅以温水澡、呼吸放松法助眠。若调整一周无效，应及时就医。 开学季即将到来，可一些孩子还在暑期模式中，半夜不肯睡、上午叫不醒。如何让孩子早睡？福州市第二总医院神经精神病防治院心身睡眠科的赵丁主治医师就此给家长支招。 放弃“逼他早睡” 改为“叫他早起” “今晚9时必须关灯！”“把手机收起来！”“再不上床就揍你！”……这是许多家长在让孩子早睡时说的话。 赵丁医生介绍，其实大脑想不想睡，全看白天“攒了多少困意”。强迫一个还不困的孩子早睡，就像逼一个不饿的人吃饭。
B | 他只会躺在黑屋子里瞎想发慌，越躺越清醒。 赵丁建议，把注意力放在“准时叫孩子起床”上。哪怕孩子前一晚熬到凌晨，早上也要准时叫醒他，也别让孩子午睡超过20分钟，而要把困意全部攒到晚上。到了点，孩子的脑子自然转不动了。 另外，家长可以利用光线，帮孩子的大脑找回节奏。据介绍，人体的生物钟其实在很大程度上受到光线影响。 清晨起床后10分钟内，带孩子去阳台或户外晒15分钟太阳。这缕阳光就像“起床号”，能瞬间吹散身体里的残留困意。
C | 晚上睡前1小时，让孩子尽量少看电子产品，尤其避免刷短视频、玩游戏等。同时，适当调暗室内灯光，让孩子逐渐进入休息状态。 睡前2分钟 让大脑慢慢“关机” 赵丁医生指出，很多孩子不是不想睡，而是脑子还在高频运转，根本停不下来。所以睡前2分钟，核心是给大脑“卸包袱”和“降降温”。
D | 家长可以通过洗温水澡诱发孩子的困意：在睡前一个半小时让孩子泡脚或洗个温水澡。洗完澡后，身体从热乎乎的状态慢慢凉快下来的过程，会给大脑传递强烈的困意信号。 把床变成安全区：关灯前，绝不提成绩，不数落，更别问“开学你怎么办”。别让孩子带着满脑子的防备和焦虑入睡。 此外，还有一种呼吸放松法可让孩子早睡：让孩子躺好，吸气4秒、憋气7秒，再慢慢呼气8秒。重复几轮，可让紧绷的神经放松。 如果调整了一周，孩子还是“昼夜难分”，说明睡眠节奏已经彻底乱掉了。这时候应及时带孩子寻求专业的睡眠心理门诊帮助。（记者 陈丹 通讯员 林佳荔）。
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