Sleeping late will inhibit the cerebral cortex for a long time, which will cause a certain degree of artificial brain dysfunction, lead to a decline in understanding and memory, and also reduce immune function, disrupt the biological rhythm of the body, make people become lazy and produce inertia, and at the same time, it is not good for muscles, joints and urinary system. In addition, because the doors and windows are closed to sleep at night, the indoor air is turbid in the morning, and falling in love with the bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and breathing fresh air outdoors are good for your health.
2, rest at noon, full of energy
Taking a proper nap is very beneficial to reduce physical and mental fatigue and improve the efficiency of study and work. A nap is not about the length of time, but about the quality. It is recommended to lie flat on the bed and stretch your limbs to circulate blood to the brain to relieve fatigue caused by insufficient blood supply to the brain. It is not advisable to lie prone on the table. This posture not only limits breathing, but also makes the muscles of the neck and waist tense, which is easy to suffer from chronic neck and shoulder diseases. Studies have shown that taking a nap for half an hour can surpass the relaxed feeling brought to the body by sleeping for two hours at night.
3, often staying up late, affecting health
Studies have shown that staying up late for a long time will gradually lead to neurological and mental symptoms such as insomnia, forgetfulness, irritability and anxiety. Overwork makes the nervous system function of the body disorder, causing the imbalance of the main organs and systems in the body, such as arrhythmia and endocrine disorders. It will seriously lead to the stress state of the whole body, and the probability of infection will increase accordingly.
After a series of studies on sleep and human immunity, American immunologists believe that sleep can not only eliminate fatigue, but also has a close relationship with improving immunity and resisting diseases. The number of T lymphocytes and B lymphocytes in the blood of people who get enough sleep is obviously increased, and these two kinds of cells are the main force of human immunity. Therefore, even in the relatively stressful work, we should keep enough sleep. Studies have shown that college students generally sleep no less than 7 hours a day.
2) How should you arrange the meal time every day?
Three meals a day is a physiological rhythm formed by people in the long years to adapt to the human gastrointestinal environment and physiological functions. Regular eating can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach.
Breakfast: It is most appropriate to have breakfast around 7: 30, that is, 20 to 30 minutes after getting up, because people have the strongest appetite at this time. Moreover, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is to say, if breakfast is too early, the number of times should be increased or lunch should be advanced accordingly.
Chinese food: 12: 00- 12: 30 is appropriate. Lunch is the best rest time, so let yourself have lunch in a relaxed environment. This is not only conducive to mental relaxation, but also conducive to digestion, which is of great benefit to the body.
Dinner: Generally speaking, it is best to eat after 6 pm and before 7 pm. In this way, it is more appropriate to sleep after 4 hours, that is, after 10 pm or around 1 1 pm.
Supper: We don't encourage students to eat supper, because eating before going to bed will not only increase the burden on the stomach and affect sleep, but also affect the appetite for breakfast the next day. But for students who study at night, they will feel hungry after using their brains for a long time. In order to ensure the quality of sleep, it is recommended to eat a small amount of supper at 9: 30- 10: 00.
At the same time, it should be emphasized that three meals should be fixed to form a regular biological clock.
6) The standard schedule is for your reference.
Daily life schedule
Get up at half past six.
Do morning exercises from 6: 30 to 7: 00.
Breakfast is from 7: 00 to 7: 20.
Lunch, 12:00~ 14:00.
Dinner 18:00~ 19:00
Go to bed at 22:0023:00