{"id":140736,"date":"2026-08-31T10:09:56","date_gmt":"2026-08-31T07:09:56","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=140736"},"modified":"2026-08-31T10:10:00","modified_gmt":"2026-08-31T07:10:00","slug":"inapoi-la-scoala-cum-reglezi-programul-de-somn-al-copilului-fara-stres","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=140736","title":{"rendered":"\u00cenapoi la \u0219coal\u0103: cum reglezi programul de somn al copilului f\u0103r\u0103 stres"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" data-attachment-id=\"140737\" data-permalink=\"https:\/\/realitatearutiera.ro\/?attachment_id=140737\" data-orig-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"image\" data-image-description=\"\" data-medium-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?fit=800%2C450&amp;ssl=1\" src=\"https:\/\/i1.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129-1024x576.png?resize=800%2C450&#038;ssl=1\" alt=\"\" class=\"wp-image-140737\" style=\"width:517px;height:auto\" srcset=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?resize=768%2C432&amp;ssl=1 768w, https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?w=1200&amp;ssl=1 1200w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p>SURSA FOTO: Dreamstime &#8211; elevi<\/p>\n\n\n\n<p>Din cuprinsul articolului<\/p>\n\n\n\n<ul id=\"menuTabela\" class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.capital.ro\/cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara-sfaturi-utile-pentru-parinti.html#cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara\">Cum poate fi reglat programul de somn al copiilor dup\u0103 vacan\u021ba de var\u0103?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.capital.ro\/cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara-sfaturi-utile-pentru-parinti.html#anxietatea-de-la-inceputul-anului-scolar-poate-afecta-somnul\">Anxietatea de la \u00eenceputul anului \u0219colar poate afecta somnul<\/a><\/li>\n<\/ul>\n\n\n\n<p>Vacan\u021ba de var\u0103 \u00eei r\u0103sfa\u021b\u0103 pe copii cu seri t\u00e2rzii \u0219i dimine\u021bi f\u0103r\u0103 alarm\u0103, dar \u00eentoarcerea la \u0219coal\u0103 schimb\u0103 brusc regulile. Trezitul devreme poate deveni o adev\u0103rat\u0103 provocare, iar oboseala se poate instala rapid. Cum poate fi preg\u0103tit organismul pentru noul program \u0219i ce gre\u0219eli ar trebui evitate \u00eenainte de \u00eenceperea cursurilor?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara\"><a href=\"https:\/\/www.capital.ro\/cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara-sfaturi-utile-pentru-parinti.html#cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara\">Cum poate fi reglat programul de somn al copiilor dup\u0103 vacan\u021ba de var\u0103?<\/a><\/h2>\n\n\n\n<p>Dup\u0103 o var\u0103 plin\u0103 de vacan\u021be, seri petrecute p\u00e2n\u0103 t\u00e2rziu \u0219i un program mai relaxat, se apropie momentul revenirii la rutina de&nbsp;<a href=\"https:\/\/www.capital.ro\/ajutor-de-pana-la-500-de-lei-pentru-inceputul-anului-scolar-cine-poate-primi-banii-si-ce-documente-sunt-necesare.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0219coal\u0103<\/a>. Pentru mul\u021bi copii, trecerea de la nop\u021bile t\u00e2rzii la trezitul matinal poate fi dificil\u0103, motiv pentru care speciali\u0219tii recomand\u0103 ca programul de somn s\u0103 fie ajustat treptat, \u00eenainte de prima zi de cursuri.<\/p>\n\n\n\n<p>Un program constant de culcare \u00eei transmite creierului \u0219i organismului c\u0103 este timpul pentru odihn\u0103. Astfel, copiilor le poate fi mai u\u0219or s\u0103 adoarm\u0103, s\u0103 aib\u0103 un somn ne\u00eentrerupt \u0219i s\u0103 se trezeasc\u0103 odihni\u021bi. Pentru elevi, un somn suficient este important pentru men\u021binerea aten\u021biei \u0219i concentr\u0103rii \u00een timpul orelor.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201eNu spunem \u00abdormi bine\u00bb doar de dragul de a o spune. Somnul \u00eei ajut\u0103 cu adev\u0103rat pe copii s\u0103 \u00eenve\u021be \u0219i \u00eei ajut\u0103 s\u0103 func\u021bioneze pe parcursul zilei.\u201d, a declarat Gabrina Dixon, medic pediatru la Children\u2019s National Hospital din SUA.<\/p>\n<\/blockquote>\n\n\n\n<p>Necesarul de somn difer\u0103 \u00een func\u021bie de v\u00e2rsta copilului. Pre\u0219colarii pot avea nevoie de p\u00e2n\u0103 la 13 ore de somn pe zi, \u00een timp ce preadolescen\u021bii au nevoie, \u00een general, de nou\u0103 p\u00e2n\u0103 la 12 ore. \u00cen cazul adolescen\u021bilor, durata recomandat\u0103 este de aproximativ opt p\u00e2n\u0103 la 10 ore. Lipsa somnului poate duce la dificult\u0103\u021bi de concentrare la \u0219coal\u0103, somnolen\u021b\u0103 \u00een timpul zilei, un nivel mai sc\u0103zut de energie \u0219i iritabilitate.<\/p>\n\n\n\n<p>\u00cen timpul verii, programul de somn al copiilor poate fi dat peste cap de petrecerile \u00een pijamale, serile cu filme sau c\u0103l\u0103toriile \u0219i zborurile care se desf\u0103\u0219oar\u0103 p\u00e2n\u0103 t\u00e2rziu. Pentru revenirea la rutina obi\u0219nuit\u0103, speciali\u0219tii recomand\u0103 ca ora de culcare s\u0103 fie devansat\u0103 cu una-dou\u0103 s\u0103pt\u0103m\u00e2ni \u00eenainte de prima zi de \u0219coal\u0103. O alt\u0103 variant\u0103 este ca ora de culcare s\u0103 fie mutat\u0103 treptat, cu aproximativ 15-30 de minute mai devreme \u00een fiecare sear\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201eDac\u0103 programul de somn al copilului dumneavoastr\u0103 trebuie modificat, aceast\u0103 schimbare ar trebui s\u0103 se fac\u0103 treptat. O schimbare brusc\u0103 poate face ca copiii s\u0103 sufere de lips\u0103 de somn \u0219i s\u0103 fie somnoro\u0219i.\u201d, recomand\u0103 Brian Chen, medic la Cleveland Clinic.<\/p>\n<\/blockquote>\n\n\n\n<p>\u00cenainte de culcare, copiii ar trebui s\u0103 evite mesele copioase, precum \u0219i televizorul,&nbsp;<a href=\"https:\/\/www.capital.ro\/fara-telefoane-la-festivalul-international-de-la-edinburgh-2026-spectatorii-sunt-obligati-sa-si-inchida-telefoanele.html\" target=\"_blank\" rel=\"noreferrer noopener\">telefonul<\/a>, tableta sau alte ecrane. Speciali\u0219tii recomand\u0103 ca dispozitivele s\u0103 fie l\u0103sate deoparte cu aproximativ dou\u0103 ore \u00eenainte de somn. \u00cen locul acestora, pot fi introduse activit\u0103\u021bi lini\u0219tite, precum un du\u0219 sau cititul unei pove\u0219ti.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201e\u00cencerca\u021bi s\u0103 elibera\u021bi mintea de sarcina cognitiv\u0103. Ar fi ca \u0219i cum, atunci c\u00e2nd conduce\u021bi, a\u021bi elibera treptat pedala de accelera\u021bie.\u201d, a declarat Nitun Verma, purt\u0103tor de cuv\u00e2nt al Academiei Americane de Medicin\u0103 a Somnului, pentru Associated Press.<\/p>\n<\/blockquote>\n\n\n\n<p>Fiecare copil poate reac\u021biona diferit la schimbarea programului, astfel c\u0103 p\u0103rin\u021bii \u00ee\u0219i pot adapta rutina \u00een func\u021bie de ceea ce func\u021bioneaz\u0103 cel mai bine. Diminea\u021ba, expunerea la lumina natural\u0103 poate contribui la reglarea ritmului organismului. Copilul poate sta c\u00e2teva minute l\u00e2ng\u0103 o fereastr\u0103 sau poate ie\u0219i afar\u0103, astfel \u00eenc\u00e2t lumina zilei s\u0103 transmit\u0103 creierului c\u0103 este timpul pentru trezire \u0219i activitate.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"anxietatea-de-la-inceputul-anului-scolar-poate-afecta-somnul\"><a href=\"https:\/\/www.capital.ro\/cum-poate-fi-reglat-programul-de-somn-al-copiilor-dupa-vacanta-de-vara-sfaturi-utile-pentru-parinti.html#anxietatea-de-la-inceputul-anului-scolar-poate-afecta-somnul\">Anxietatea de la \u00eenceputul anului \u0219colar poate afecta somnul<\/a><\/h3>\n\n\n\n<p>Nu doar durata somnului este important\u0103, ci \u0219i calitatea acestuia. Emo\u021biile \u0219i grijile legate de prima zi de \u0219coal\u0103 \u00eei pot face pe copii s\u0103 adoarm\u0103 mai greu, chiar dac\u0103 merg la culcare mai devreme.<\/p>\n\n\n\n<p>Gabrina Dixon recomand\u0103 p\u0103rin\u021bilor s\u0103 discute cu cei mici pentru a afla ce anume le provoac\u0103&nbsp;<a href=\"https:\/\/www.capital.ro\/formula-in-3-pasi-folosita-de-un-psiholog-pentru-a-reduce-anxietatea-in-fata-incertitudinii.html\" target=\"_blank\" rel=\"noreferrer noopener\">anxietate<\/a>. Poate fi vorba despre prima zi \u00eentr-o \u0219coal\u0103 nou\u0103, teama de a-\u0219i face prieteni sau \u00eengrijorarea legat\u0103 de un mediu necunoscut. Unele dintre situa\u021biile care \u00eei sperie pe copii pot fi exersate \u00eenainte de \u00eenceperea cursurilor, astfel \u00eenc\u00e2t s\u0103 devin\u0103 mai familiare.<\/p>\n\n\n\n<p>De exemplu, o vizit\u0103 la \u0219coal\u0103 \u00eenainte de \u00eenceperea anului sau o \u00eent\u00e2lnire cu viitorii colegi \u00een cadrul unei zile a por\u021bilor deschise \u00eei poate ajuta pe copii s\u0103 se familiarizeze cu noul mediu \u0219i s\u0103 reduc\u0103 din emo\u021biile primei zile.<\/p>\n\n\n\n<p>Perioada dinaintea \u00eenceperii \u0219colii poate fi aglomerat\u0103, iar pentru unele familii nu este posibil\u0103 preg\u0103tirea unei rutine perfecte din timp. Speciali\u0219tii spun \u00eens\u0103 c\u0103 cei mici se vor adapta \u00een cele din urm\u0103 la noul program, iar p\u0103rin\u021bii ar trebui s\u0103 fac\u0103 schimb\u0103rile pe care le pot pune \u00een practic\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201e\u00centotdeauna spun: \u00abRespir\u0103 ad\u00e2nc, totul va fi bine\u00bb. \u0218i pur \u0219i simplu \u00eencepe programul acela.\u201d, a spus Dixon.<\/p>\n<\/blockquote>\n\n\n\n<p>Sursa: capital   SURSA FOTO: Dreamstime &#8211; elevi<\/p>\n","protected":false},"excerpt":{"rendered":"<p>SURSA FOTO: Dreamstime &#8211; elevi Din cuprinsul articolului Vacan\u021ba de var\u0103 \u00eei r\u0103sfa\u021b\u0103 pe copii cu seri t\u00e2rzii \u0219i dimine\u021bi<\/p>\n","protected":false},"author":1,"featured_media":140737,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-140736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/08\/image-129.png?fit=1200%2C675&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-ABW","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140736","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=140736"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140736\/revisions"}],"predecessor-version":[{"id":140738,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/140736\/revisions\/140738"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/140737"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=140736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=140736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=140736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}