Inspirational entrance examination: how high school students improve sleep quality

Inspirational entrance examination: how high school students improve sleep quality

He Qian is a high school student. She has been in a bad mood for nearly a month. She is often depressed and unhappy. She is also uninterested in the morning reading and sports she liked very much, and often feels tired and weak. It turned out that she would wake up at two or three o'clock every night and her heart was complicated and difficult to fall asleep. After waking up the next day, she also had symptoms such as dizziness and other physical discomfort. Continuous sleep is not good, and her life and study have been affected. As the college entrance examination approached, Ah Hong, who had a good academic record, also suffered from insomnia. Before going to sleep every night, she began to feel anxious and panic. Everything that happened during the day would be repeated in her mind. The anxiety made her I can't sleep at all.

Adequate and good sleep is a prerequisite for ensuring that the students in the third year are energetic and comfortable. But unfortunately, many high school students have neither enough sleep time nor good sleep. Some students often suffer from insomnia due to excessive stress before the test. Some students even sleep in time, the quality of sleep is not high, such as not sleeping well, dreaming all night. Many high school students say that it is a kind of "luxury" to sleep in the United States and the United States. Here are some of the high school students' sleep states:

Situation 1: I started doing homework after school, and lasted for several hours. In the process, I had to "figh" with sleepiness. In the middle of the night, I began to feel refreshed. I was too excited to sleep at 2 am. After a few days of good spirits, after a while, I became a school and wanted to sleep.

Situation 2: I know that I will be refueling in the third year of high school, but my willpower is weak. I can't study quietly after going home from school. Although my heart is not easy, but I want to sleep enough to study again, I can't wake up when I sleep, wake up and worry, and lose my temper. I became late and my learning was not good.

Situation 3: Excessive sleepiness, often a sleepless look, unable to cope with the third year of high school, sleep has become a way to escape reality.

Obviously, the insomnia, sleep disorders, lack of sleep, poor sleep quality, early wake up and other sleep problems have not adversely affected the high school students. Sleep problems can lead to mental discomfort, memory loss, reduced learning efficiency, and increased homework and exam error rates. If the sleep problem persists for a long time, it will also lead to cerebral cortical dysfunction, neurasthenia and certain neurosis, which will have a serious impact on the physical and mental health of the students.

So, what is the reason that affects the sleep of high school students? More homework, frequent exams, and competitive pressure are the main factors that affect candidates' sleep.

The survey found that high school students spend more than 70% of their homework assignments over 4 hours a day, and 35% over 5 hours. On average, each of the third year students has 18 study materials, and the most are 99. The study of these review materials has deprived them of a lot of rest time. In the third year of high school students, there is such a saying: "The big test month has a small test, three or six." Frequent examinations make students have a lot of psychological pressure, and the spirit is in a state of high tension for a long time. Some students will go all out as soon as they meet the exam. It is inevitable that anxiety will be uneasy, and it will become commonplace to sleep. The desire of famous universities, the expectations of parents and teachers, and the pressure of fierce competition have also made some high school students pay more time to review their homework and improve their academic performance at the expense of sleep time.

Zhao Wen is a key class student in the third year of high school, with a high academic score. The teacher said that if he maintains such a grade, he will have no problem with the key undergraduate course, but if he wants to upgrade to a higher level, he will take a hard time in the rest of his third year. After listening to the teacher's words, Zhao Wen made up his mind: must work hard, spend three times more effort and time than before, and strive to be admitted to a prestigious university, laying a solid foundation for future brilliant life. Perhaps because of the eagerness to win, since then, Zhao Wenxin always has a strong enthusiasm. He follows the scheduled plan, doing the topic every night, warming the book to 1 am, getting up at 5 in the morning, backing up English words and reading. Chinese texts, etc. At the beginning of the period, Zhao Wen also felt that the efficiency was quite high, but the good times did not last long. He insisted that he could not afford it for less than a month. During the day, I didn't concentrate on my class. My brain didn't work well. Although I didn't fall asleep during class, I always felt very tired and wanted to lie down. Even worse, Zhao Wen was stupid in the school during the day, but excited at night, too late to sleep, leading to the "dream week" in the classroom the next day.

In addition, students' personal emotions and family environment have become important reasons for students' sleep.

Adequate sleep is very important for reviewing the exam. Sleeping 8 hours a day is the basic guarantee for satisfying a person's physiological needs. The third year of high school is no exception. However, after all, the third year is an unusual year. The high school students themselves face heavier learning tasks and greater psychological pressure, resulting in reduced sleep and poor sleep quality. Some parents, in the hope of their children, require high school students to reduce sleep and spend more time reviewing. These situations are inevitable and justifiable. However, regardless of the pressure of study, the senior high school students should have less time to sleep and the sleep time must not be lower than 6 hours. This is the bottom line of the third year of high school students and cannot be broken.

To improve sleep, the most important thing is psychological adjustment and positive learning actions. When students are sleeping, they should try to let go of their burdens. The idea of ​​learning is to study, rest or rest. Learn and sleep again to avoid the phenomenon of sleep caused by unfinished tasks. When you can't fall asleep because of nervousness and worry, you can write your own concerns on paper. Some unnecessary fears can be automatically discarded. The solution to the solution is clearer and the mind is much more practical. For the high school students who are insomnia, on the one hand, they should actively adjust their mentality to alleviate the psychological pressure caused by insomnia. In fact, insomnia and psychological stress often have a vicious interaction. On the other hand, you should overcome the insomnia by scientifically arranging life and establishing a regular living. For example, within an hour before going to bed, don't do too difficult exercises, and don't think about problems that are too deep to cause mood swings. At the same time, some measures can be taken in the diet, such as drinking half a cup of thick milk before going to bed to help sleep.

In the fierce competition atmosphere, some high school students have such a mentality: how many nights others learn, how many nights I have to learn, as if only in this way, I feel that I have not lost to others. This kind of thinking often leads to blindly "opening the night train", which is not conducive to normal review preparation. Therefore, the third year of high school students should systematically arrange their own learning, not to be influenced by others, not to be longer than others in learning time, but rather than learning efficiency. It is necessary to decide the time of study and to arrange life and study in an orderly manner. Under the premise of the body's permission, the learning time can be appropriately lengthened according to the actual situation, but if it affects the learning efficiency during the day, it should be adjusted immediately.

Some high school students do not sleep for a short time, but they still feel sleepy during the day, which involves a problem of sleep quality. Deep sleep can improve the efficiency of sleep, allowing people to get a good rest in a short time. How to get into deep sleep? High school students should remember: Do not go to bed directly after reading the book, or put down the book and fall to sleep, which is not conducive to deep sleep. Because the human brain goes from an excited state to a sleep state, there should be a transitional, buffering process. Therefore, you should relax your brain for 5 minutes before going to bed, and jog for 5 minutes outdoors to relax your mind. If you don't like sports, you can take a hot bath and play the role of a full body massage so that you can sleep well and sleep well.

High school students should also learn to regulate their sleep. If you sleep less at night and the quality of your sleep is not high, you can adjust it by taking a nap. The time for nap should not be too long, generally between 10 minutes and half an hour. Don't underestimate this effort. Sleeping for 10 minutes at noon is equivalent to half an hour or even an hour of deep sleep at night, which will keep you energized in the afternoon. In addition, you should pay attention to some "details", such as sleeping to the right when sleeping, to ensure that the pajamas are loose and soft, and the quilt should not be too thick. Don't cover your head when you sleep, because when the hood is sleeping, as the concentration of carbon dioxide in the quilt increases, the brain will supply insufficient oxygen and inhale the dirty air for a long time, not only the quality of sleep is not high, but also the brain damage. .