situation
Stay up late every night 12.
Q: Our school teaches itself until 8: 30 every night, and goes home at 9: 00 to study for another three hours. All the study time is only enough for two subjects. Teachers at school always occupy self-study time. I stay up until 12 every night, but there is still not enough time. I feel flustered and sweaty at the thought of the coming college entrance examination. What should I do?
Don't do your homework too hard. You can't get into a good school by doing more homework. It is necessary to change learning methods and improve learning efficiency. Please pay attention to your study efficiency at what time, and then study the subjects you think are the most difficult. When you are tired, go outside to play or listen to music and read magazines. Never fight fatigue.
I want to sleep but I can't.
Q: Liu Jing has been trying to sleep while doing his homework since senior three, but he can't sleep while lying in bed. His mind is full of unfinished homework. Even if his homework is finished, he still has to think. It often takes two or three o'clock to finally fall asleep.
Sleeping unsteadily, always dreaming, often waking up at night. Liu Jing was in a daze all day, listless in class.
A: Liu Jing's insomnia is because she is too worried about her sleep and desperately wants to get rid of the discomfort caused by insomnia, which leads to secondary anxiety. This will not only aggravate the symptoms, but also worsen the condition. For the symptoms of insomnia, we can only accept it, but we can't avoid it. Let nature take its course. Don't force yourself to sleep when you can't sleep, get up and read, and then go to bed when you want to sleep. Secondly, we should lower our demands on ourselves, don't force everything to be perfect, and allow things to be completed the next day. To form a regular habit of work and rest, even if you can't sleep, you should insist on getting up early, strengthen physical exercise, be confident, and don't use sleeping as an excuse to avoid what you should do.
Experts teach you how to have a good sleep.
Experienced person: A good sleep can only be achieved if you live a regular life.
I once interviewed such a student, who also had a bad sleep experience. The teacher told him that if he could keep good grades, key undergraduate courses would be fine. If you want to by going up one flight of stairs, you must improve your grades in a down-to-earth manner. Being eager for success, he devoted himself to intense review during the holiday. Because of the irregular holiday schedule, he developed the habit of being excited at night and sleepy during the day. Do the problem review book every night until 2 am, and get up in the morning 1 1. But it didn't last long. I can't stand staying up until 2 o'clock every night during the day. I don't concentrate in class and my brain is not good. Although I won't fall asleep in class, I feel very tired and want to lie down. What's more, I was in a daze at school during the day, but I was very excited at night, and I couldn't sleep very late, which led to not getting up the next day. What should we do?
Later, he thought of a way to change his living habits and give priority to himself. I wash my face and brush my teeth before 9 o'clock every day, and I'm going to sleep in bed, but I can't be idle before I fall asleep. I just read history books. For liberal arts students, book knowledge is very important. History books are more vivid, interesting and story-telling than textbooks of other subjects. I can not only
If you can understand it, you can be familiar with textbook knowledge. Most importantly, after watching it for half an hour, I naturally fell asleep.
Go to bed at 9 o'clock in the evening, get up at 6 o'clock in the morning, lie in bed and browse English words for a while. Sleep for 9 hours every day and feel full. During the day, when I was at school, my memory and reaction speed improved obviously. The most important thing is to be in a good mood and confident.
Teacher: Senior three students sleep backwards.
Senior three teachers know more, and senior three students have a good sleep. In the eyes of these teachers, the sleep state of these senior three students is really ridiculous.
Some go home to sleep first, 10 get up, study until 2 o'clock, and then sleep until 5 o'clock.
Some go home to do their homework and resist being sleepy. At midnight, they began to be full of energy. At 2 am, they were too excited to sleep. I was in good spirits for several days in a row. After a while, I felt sleepy as soon as I went to school.
Some just entered the third year of high school, full of momentum. They study at two o'clock in the middle of the night. After a while, the third year of high school just began to be physically and mentally exhausted.
Some of them have unstable sleep, wake up early, poor sleep quality and poor learning efficiency because of psychological problems.
Some people should refuel in the third year of high school, but they can't settle down, can't start, and have weak willpower. Every day is not easy in my heart. I can't go on without sleep. I can't wake up when I sleep. If you can't get up, you are anxious. I like losing my temper. Become late and out of shape.
Some people are too sleepy to wake up often and can't cope with the third year of high school. Sleeping has become an escape from reality.
Bottom line: Sleep time must be 6 hours.
Senior three is an unusual year, and candidates themselves face great psychological pressure, resulting in reduced sleep. However, no matter how stressful the study is and how tight the homework is, the sleep time must not be less than 6 hours, which is the bottom line of the sleep of senior three candidates, so don't break through.
In the limited 6 hours, how to ensure the quality of insomnia?
Sleep on your side, with your left side above and your right side below, because your heart is on your left. This sleeping position keeps your heart above your body, and your body won't press on it.
When sleeping, the pajamas should be loose, the fabric should be soft, the quilt should not be covered too thick, the weight of the body is too heavy, and it is easy to dream.
It is also important not to cover your head when you sleep, because when you sleep with your head covered, with the increase of carbon dioxide concentration in the quilt, the oxygen concentration is decreasing, and the brain can't get enough oxygen supply. Breathing dirty air for a long time not only has poor sleep quality, but also does great damage to the brain.
Candidates should also learn to adjust their sleep in various ways. If you sleep less and sleep badly at night, you can adjust it by taking a nap. Lying at noon 10 minute is equivalent to half an hour or even an hour of deep sleep at night.
Self-regulation of insomnia
Peking University Hou Chenxiao
When I was in senior three, I often encountered insomnia. According to my experience in getting along with my classmates, I summed up several methods for you, hoping to benefit you:
Keep a good attitude and don't always say "College Entrance Examination" in your mind. The more nervous you are, the easier it is to lose sleep.
Try to keep the law of life, in order to maintain the normal "sleep-wake" rhythm of the human body.
Create a "conditioned reflex" mechanism conducive to falling asleep. Half an hour before going to bed, you can take a hot bath, soak your feet, or drink a glass of milk. If you persist for a period of time, you can establish a "sleep conditioned reflex"
If you are free during the day, doing some physical exercise will help you fall asleep at night.
Pay attention to sleep hygiene habits, keep the bedroom clean and quiet, try to stay away from noise and avoid light stimulation; Don't drink tea and alcohol before going to bed (some red wine has a calming effect, and I have drunk it, so we can't generalize), and avoid watching thrillers, movies and fierce sports competitions.
Of course, we should adjust ourselves and hint at ourselves. Think more about beautiful things before going to bed: in the garden, the sun is shining, the breeze is blowing gently, butterflies are flying, one, two, three … Shh, he has fallen asleep.
Learning is our task; After the "task" of the day, once you lie down, take sleep as a job and finish it well! Have a good sleep and sweet dreams!
Insomnia mediation "folk prescription"
Fake sleep and poor energy are sexual problems of many senior three students. So how to solve it? The methods for regulating sleep are as follows: (You can choose the following methods)
1. Swing method: stand freely, relax all over, swing your hands up and down rhythmically in front of your body, and swing your body rhythmically with your legs, about 10 minute.
2. Curling method: Sit in the center of the bed, with your legs crossed, your knees in your hands, and sit in a bent position. Turn your body back, don't overdo it, then press your legs forward slightly, and then roll and sit up. Repeat this for about 20 times.
3. Elastic method: On the supine bed, first lift the left arm and left leg straight, making an angle of 45 degrees with the body, and keep this posture for about 5 minutes, and then repeat the above actions with the right arm and right leg. Then relax on the flat bed and listen to your breathing quietly until you fall asleep.
4. Self-massage: Just like doing eye exercises, push your fingers around your eyes, then rub your temples and eyebrows for 2 minutes, and then press the depressions on both sides of the cervical spine, that is, Fengchi point for 3 minutes. Finally, tap the fontanelle with the palm of your hand for about 1 minute.
5. Use China's traditional fitness methods to adjust yourself. Before going to bed, count the number of breaths, take deep breaths at the same time, exhale as much as possible, and inhale as much as possible. When inhaling, imagine inhaling air into the abdomen, and inhale and exhale slowly. Usually about 36 times.
6. Before going to bed, you can massage the binaural chakras by hand until you get hot.
7. The sole hits itself. The left hand hits the right sole and the right hand hits the left sole. Repeat this until the sole gets hot.
8. Don't eat too much before going to bed, so as not to affect the quality of sleep.
9. Stand still and jump for about 5 minutes.