When students ask me, I often say that I may have a better rest, but some students will say that I didn't sleep well last night, but I was still sleepy during the day. Recently, I have carefully and comprehensively sorted out the reasons why I can be less sleepy and keep energetic every day, and found some theoretical basis for doing so.
I want to share with you "how to keep energetic" from three aspects:
First of all, to maintain normal energy, I can say from four aspects: sleep well, eat well, be in good health and be in a good mood.
When energy is insufficient and inefficient, our first thought is to sleep to replenish energy. I agree with that. Sleep can help us regain our energy. If the body is a precise and huge system, then a good sleep is the only tool to maintain stability for this system, but we must pay attention to several common problems in sleep, which may affect your sleep quality.
The first is to invade sleep time when you feel that time is not enough.
Second, ineffective sleep (such as insomnia)
The third kind is people who sleep too much, sleep too much and have a bad rest.
These problems may affect our sleep, so how to have a high quality sleep?
I wrote an article about getting up early before, so I won't go into details here. )
The law of day and night is built into our bodies and is the product of evolution. All living things on the earth try their best to adapt to their own environment. The rotation of the earth leads to the alternation of day and night for 24 hours, which is precisely the biggest environment that all living things, including ourselves, have to face. So according to the circadian rhythm, it is the best practice with the highest quality and efficiency.
If I have an important and urgent job to do and have to choose between staying up late and getting up early, I will choose getting up early. 3 hours to complete the task, 165438+ 0 pm to 2 pm, and of course 5 am to 8 am.
Be sure to avoid turning day and night upside down. But now most young people like to stay up at night and get up in the morning. Although they slept for a long time, it was useless. They still felt lack of energy. Because the body itself has its own laws. Our body secretes melatonin according to the circadian rhythm, and the level of melatonin at night directly affects sleep. Generally, the human body secretes melatonin at 2 1 and reaches the deepest sleep state at 2-3. Don't miss this golden stage. Maybe it's because I have the habit of going to bed early and getting up early for a long time, which laid the foundation for my energy.
In the book Sleep Revolution, sleep week is mentioned. The book Sleep Revolution mentions the theory of sleep cycle. People's sleep cycle can be divided into three stages: shallow sleep, deep sleep and rapid eye movement.
The first stage: shallow sleep period
We just go to sleep, during which our heart rate and body temperature begin to drop. This period will last for a long time. If you can enter the next sleep period, this stage will not be wasted. If you can't go to sleep, you will be very tired when you wake up at this stage.
The second stage: sleep period
During deep sleep, our brain waves are very, very slow. Many functions of sleep occur at this stage, such as secreting growth hormone and restoring energy.
The third stage: rapid eye movement period
First, brain waves are similar to those when people are awake. Second, the eyes will move quickly. Dreaming is this stage. After this stage, we wake up. In fact, we will wake up several times during the seven or eight hours of sleep, but we will go directly to the next sleep cycle without knowing it. A sleep cycle is about 90 minutes. If a person sleeps five cycles at night, the five cycles are different. In the early period of the cycle, the proportion of sleep period will be relatively large. At this time, the body wants to fall asleep quickly. In the later period of the cycle, the proportion of rapid eye movement period is relatively large, and the body should wake up at that time. When you wake up during REM, you will feel refreshed. This is what a perfect sleep looks like.
So we can calculate the length of sleep time according to the sleep cycle theory. First of all: don't fix the length of sleep, you must sleep for 8 hours or something. Many people think that only eight hours' sleep can refresh people. Actually, everyone's biological clock is different. The so-called 8-hour sleep is only the average value of sleep. The length of sleep is not the most important, but the quality of sleep is! The quality of sleep should not be measured by the length of sleep, but by how long you sleep and how energetic you are when you wake up. Quality is more important than quantity, the key is whether you are comfortable or not.
We need to get up at a fixed time, and then we need to sleep backwards for several cycles, so that when we get into the habit, we will enter the rapid eye movement period when we get up and feel perfect when we wake up. Secondly, research shows that 90 minutes can be used as a sleep cycle, so the 90-minute sleep cycle is used to measure sleep rather than how many hours you sleep. You can reverse the sleep time according to the time of getting up, retreat more and make up less, and find your own node.
Finally, it is ideal to get 35 sleep cycles per week. 28 (sleep 6 hours every night) ~30 sleep cycles are also ideal. So when you encounter insomnia, don't worry. We can use the quality of sleep for a week to measure the sleep condition. It is because of this mentality that my insomnia before the exam is relatively calm.
For example, you have to get up at 7 am. If you sleep for five cycles, you have to sleep at 23:30 and around 23: 15. If you get up at 7 o'clock and your mental state is good, you can reduce the cycle of 1 and get up at 5: 30; On the contrary, increase the cycle of 1, go to bed early (22:00) or get up late (8: 30).
Of course, this is just a reference. Of course, in practice, this is just a reference. In practice, it is not so strict. I didn't know this theory until I had my own rhythm. It can make us understand sleep scientifically. The most important thing is that we should learn to understand our physical and mental condition.
Explore slowly and you will know your sleep limit. At first, I went to bed at 10: 30. Later, I found that I can still keep enough energy when I sleep at 1 1: 00 the next day, then at 1 1: 30, and finally at 12: 00, but I often go to bed after 12: 00. However, my brain is not clear enough and my head is dizzy. Therefore, under the premise of ensuring the energy of the next day, I decided that the bottom line for staying up late can only be 12, 12. I have to go to bed and get up early if I have unfinished tasks. That's basically what I am now. I must go to bed before 12, get up around 6 o'clock and sleep for about 6 hours, which can completely guarantee my energy during the day.
Don't blindly follow other people's schedules. Sleep cycle theory only gives us guidance. Finding the biological clock that suits you is the key!
It doesn't matter if there are fewer sleep cycles that day. If you have less sleep, you can take a nap at noon, but it is best not to take a lunch break for more than 45 minutes, otherwise you will be more tired when you wake up from a deep sleep. I usually take a nap in the middle of the afternoon, and I will recover very well in the afternoon.
A friend also shared and recommended a mobile APP: sleep cycle. (but I haven't used it)
Before going to bed at night, turn on your mobile phone in airplane mode, then turn on this software and put it beside the bed. Be careful not to cover it with heavy objects, so that it will start to monitor your sleep cycle. When I wake up every morning, I can see at a glance the length of my deep sleep, shallow sleep and REM last night. More magical function: wake you up during a light sleep, so as not to ruin your deep sleep.
Of course, the accuracy of mobile phone software is relatively low. Conditionally recommend that you use the smart bracelet or the smart coach function in the smart watch.
In addition, we should pay attention to some small precautions for sleeping, because these preparations before going to bed and before going to bed are also the basis for ensuring our sleep quality, such as reducing blue light before going to bed and not brushing things that excite you, such as Tik Tok and Weibo; Take a bath before going to bed to cool down, so that the body can reduce the temperature difference and feel sleepy; Soak your feet before going to bed to promote blood circulation; Empty the brain before going to bed and relax the tense brain; Listen to light music, don't use a strong alarm clock for the first alarm clock, and so on.
If you really have insomnia, you can get up and read a book without worrying about tossing and turning in bed, or try to take a deep breath. Sometimes when we lie in bed, we may think about it and not fall asleep so quickly. At this time, I usually take a deep breath. Deep breathing can help us to empty, inhale deeply through the nose, pause for 2-3 seconds, then exhale through the mouth and spit out all the air in the lungs, and repeat it several times. This kind of focused breathing will transfer your memory to "one breath at a time" instead of wandering around. If you can't sleep at night, you are welcome to try my method.
Here are some suggestions for high-quality sleep. Sleep is a way to replenish energy, but sleep is not the only way to replenish energy, so be careful not to replenish sleep once you feel tired. Fatigue is not directly related to sleep, but it can be completely separated. We still feel tired after a long sleep, and the way to relieve fatigue is not just sleeping.
Diet can also replenish energy. We need to realize that what we eat is not only related to your health, but also to your energy, so it is also important to learn to control your energy with diet.
First, pay attention to the diet order.
Eat well in the morning, at noon and at night.
This sentence must be familiar to everyone. If this order is reversed, you will not sleep well if you eat too much at night. If you don't eat well in the morning, you will be unable to do mental work because of hypoglycemia before noon. This is because 80% of the glucose in our body needs to be supplied to the brain. If you don't eat, your blood sugar will be low and your brain will not move. Therefore, if you want to be healthy, the diet order is very important and plays a very key role in maintaining the blood sugar balance of the human body! I am a person who often eats breakfast. I must eat breakfast! Be sure to have breakfast! Don't skip breakfast because you sleep late.
Second, pay attention to drinking water, dehydration will make people very tired.
Drinking water helps to relieve fatigue, so you should replenish more water during the day and remember to drink a glass of water after getting up in the morning to help you wake up. I used to be a person who didn't like drinking water very much. Later, I consciously let myself drink more water. For example, I made myself a reward mechanism. If I can drink 5 glasses of water a day, I will reward myself with a cup of yogurt. Don't wait until you are thirsty to drink water. Friends who speak for you should drink more water.
Third, don't eat too greasy, it's too late!
Don't eat too greasy at noon, otherwise the state in the afternoon will be greatly affected. Foods high in oil and calories will make your body secrete insulin, which in turn will produce melatonin, which will make you slow down, feel sleepy and feel that your brain is short of oxygen. Don't eat after 9 pm to reduce the workload of your body. Eating too much will make food pile up. When sleeping, the intestine needs to consume energy and digest food, which will reduce the quality of sleep. If it can't be digested, it will cause obesity, which is not worth the loss.
No matter how strong your mental will and energy are, you need a healthy body to play. If you have ensured a normal sleep and diet, and there is no other stress in your life, but your energy is always lost quickly, you may wish to consider your health. Those who are weak can't have strong energy.
I don't know if I was too focused on magnifying my body when I was taking the postgraduate entrance examination or something. I feel that my little problem has never been broken during the postgraduate entrance examination. I began to be irritable in August and had loose bowels in the afternoon. In June 5438+10, corns began to grow, and then stomachache began. When my stomachache improved, my eyesight began to decline. My back was always hot in the later period, and I caught a cold three days before the exam. My roommate also has stomachache, stomachache, cervical pain, backache and dizziness. Now I feel a little funny.
But then I really began to realize that the body is the foundation that supports us to do anything and keep our energy. Be sure to exercise, stay healthy and improve your immunity. Exercise and fitness is not only to lose weight and become beautiful, but more importantly, to be healthy and ensure that you have enough energy to invest in your studies.
When you feel uncomfortable, you must deal with it in time and don't delay. Endure it and it will pass. This was my insistence. I don't like asking for leave, because it takes time to make up lessons. So when I have dysmenorrhea, I will lie prone on my seat and try my best to attend classes. Although my ears listen to me, my brain has no strength to think and my hands have no strength to take notes because of the pain.
The result of this class is very interesting. I remember some key words bit by bit, but I can't relate them, because I can't keep up with the teacher's ideas. I only know the theme of this class, and I don't understand anything else. I listened to the class for nothing, and the efficiency was very low.
After understanding this, I will never force myself again. Because learning is my own business, I am responsible for my energy. I don't need to make a loss-making business with my personal energy for the sake of the "model worker image" in others' eyes. When my physical discomfort affects my concentration, when I feel tired due to illness, I will go back to rest. Learning is a marathon, and rest is not shameful.
So how to deal with students' minor problems? Let's classify.
1. In the face of a small health warning, cut the gordian knot and get some sleep first.
The so-called health warning means that you are too tired recently, your resistance has dropped and you need to have a rest. A cold is the most typical one. In order to prevent it from developing into a fever, don't stay up late to study hard on the night when you find a cold. Put down your homework first, go to bed early and see how you are the next morning. If you recover well, get up early to study. If you are still weak, don't hesitate to have a rest.
2. In the face of chronic diseases, see a doctor directly.
Never feel "young, can carry". For example, cervical spondylosis, stomachache, insomnia, stress and human health are inextricably linked. In today's competitive environment, I have no doubt that many diseases tend to be younger. In case of these situations, please seek medical advice quickly. Don't delay because you don't want to miss class or delay your study. At a young age, with a sub-healthy body and others to fight intelligence and physical strength, that is the real loss.
3. If a girl feels unwell and suffers from dysmenorrhea during her physiological period, consider it a holiday given by God.
This is what many girls will experience. As I mentioned before, when pain affects your thinking, it is a signal that you should go back to rest. I will directly list this day as a rest day during the postgraduate entrance examination, and I will not be forced to do too many things on this day. It is precisely because of this arrangement that I will not be anxious because I have not studied. Girls must learn to take care of themselves, explore some of their physical conditions and then make some preparations in advance.
Emotion is an invisible killer that consumes energy. Many times, I feel that I have eaten well and slept well, but because I hide too many emotions, such as too much pressure, anger and sadness, nervousness and anxiety, I often consume energy quickly with my emotions. So try not to do anything that causes strong emotions.
Here I mainly talk about ways to relax the brain, and other emotional methods will write a separate article.
In the face of emotions, the first thing to pay attention to is to reduce the possibility of stress and tension. Stress and tension will consume energy quickly, and the consumption of energy by pressure is relatively hidden. If a person feels stressed for a long time, he will feel tired more easily under the same working hours and intensity.
1. We should learn to clear our minds with reasonable plans.
Many times our plans are not clear in our minds, and it will be very tiring to consider all kinds of things. When you have your own plan, you just need to implement it flexibly instead of thinking about everything.
2. Change the way of thinking.
When you feel tired, change to an easier task. Not relaxing is to let go of all the tasks at hand. If you are doing a difficult task now, you can get up for a drink and then switch to an easier task, which is also rest and relaxation. If you studied mathematics before, you can study politics next. Before reporting the case, you can change to a social worker, such as calling someone else. Whenever I get tired of endorsement, I will turn to study politics, from a vocal state to a silent state, which is also a way to relax.
3. Switch to safe brainless mode to reduce information entry.
This is great for me. Sometimes I can't relax because there is too much information in my brain. At this time, I will consciously reduce the input of information. For example, I no longer watch Weibo, WeChat official account and a series of apps that can send me messages. Even I seldom open WeChat during the day. In fact, few people will send you messages at the end of the day, so don't worry, so I can only learn this thing quickly in my mind to reduce the occupation of a lot of foreign information on my brain.
When a large amount of information enters the brain, people can't completely relax because the brain will react to this information. For example, when you hear a very pleasant news, you will immediately cheer up and take on a new task. Even if you tell yourself not to think about it, you still can't control yourself, let alone relax if you receive dangerous information. A lot of unnecessary external information will cause mood swings.
This is also the reason why I chose not to go home during the summer vacation. Although many times I don't have to worry about things at home and study with peace of mind, some information is passively received by you, so you can't be unaware of what is happening at home.
4. Switch to happy mode.
Entertainment itself can be relaxed. You can go to a variety show, don't think about it, just laugh, and you will regain your energy. Or listen to a song that makes you feel good. This is what I often use. Whenever I feel a little depressed, I will listen to a very cheerful song on the road to convey my happy mood. Or go for a walk in a quiet place, such as the school grove.
These are all ways to maintain normal energy, eat well, sleep well, be healthy and be in a good mood. I boil it down to "being a good student can make you happy".
Everyone's energy is limited, so we must match our energy reasonably and do those difficult things with the best energy.
One method I advocate here is to match energy according to our own state. We can be divided into four situations according to our own state:
When we are in a high state, we choose difficult tasks. At this time, you are in a state of matching state and task. At this time, you are working efficiently and using your time.
When the task is relatively simple and your state is just at a relatively low level, this time it is still a matching state. At the same time, if you can do some very simple tasks when you are depressed, you are also using your time efficiently.
In addition, the other two situations are not good and should be avoided as much as possible. Your state is high and good, but you use this good state to do some simple and low-value tasks. At this time, you are actually inefficient and wasting your time.
Another situation is that when you are at a low point, you have to force yourself to do difficult tasks and challenging tasks that you don't want to do. You are still inefficient at this time, and you are wasting your willpower.
So I don't allow myself to do inefficient things during the preparation. After a long time, I will find my state. I'm usually at my best in the morning, and then I'm in good shape at night. In the afternoon, when my state is poor, I can arrange tasks according to my own state. When I am in a bad state, I will switch tasks immediately, and I must try to avoid inefficient fake study, otherwise my energetic time will be occupied by unimportant things. For example, I usually have a flexible day a week to do some trivial things such as washing clothes and buying books, and concentrate on it. If I am not in good condition on weekdays, I can advance this flexible day, and it is not necessary on weekends.
These are two ways to keep our energy under normal circumstances, but there is another situation where we can keep our energy without getting enough rest, but we are not sleepy at all. These moments have such characteristics.
(1) When you have a sense of mission, your energy value will soar. What is a sense of mission is that you know the meaning of doing it, recognize it, and are willing to devote yourself wholeheartedly to it. For example, during the epidemic, medical staff stayed up all night to carry out rescue. Similar to this situation, they shoulder the responsibility and have a sense of mission. When you can give something a lofty meaning and realize your responsibility, you will also feel energetic. Of course, when there is no rest, it depends on willpower. It is not good to keep energy like this for a long time, but it is feasible to accomplish something by willpower in the short term.
One level worse than the sense of mission is the sense of purpose. When you have a clear goal and clearly know the path to it, you will feel more energetic. Just like in the marathon, many athletes will not take running loose as their lifelong mission, but they know where the finish line is and that they are taking the first step towards it, so they will gain the energy of will.
During the preparation for the exam, I clearly know which topics I have recited, which are not clear enough and which I don't know at all, and my task is to remember them clearly enough, so I will take the trouble to recite them. There is a sentence written in my planning notebook, "You should confirm your strategy repeatedly, know where you are, and know the meaning of every minute". So I know clearly the meaning of reciting a topic in my heart. If there is a question of 10, I can recite 2, which means I still have a question of 8/ 10 to finish, and I will try my best to shorten the time. If you don't have a goal, you will be more likely to be listless.
The level worse than the sense of purpose is curiosity and interest. If you are interested in something, it will also bring you extra energy, so if you can't find your goal and have no sense of mission, don't be afraid to do what you like first and keep yourself energetic. It took me more than ten hours when I first learned to write about WeChat official account. At that time, I was very tired and weak, but I still couldn't let go. I always wanted to understand the problems at that time. This may be the magic of interest.
Today, I will share with you three ways to keep my energy. First, I want to maintain normal energy, sleep well, eat well, be healthy and be in a good mood. "Only by being a three-good student can I be happy." Second, we should rationally allocate energy. We can't be energetic all the time, so we have to "match energy according to the state". Third, we should expand our energy limit through a sense of mission, purpose, curiosity and interest.
The energetic me is completely different from the exhausted me. I used to think that learning depended on the length of time. Now I want to say that efficiency is more important than the length of time. The premise of efficiency is to have enough energy. I don't need to be a model worker. I just hope that every minute of my study is efficient and worthwhile. We should be responsible for everything. Ensuring energy and improving efficiency means adding time!