高中生睡眠（High school students sleep）

高中生睡眠（High school students sleep） 高中生睡眠(High school students sleep) An investigation report on sleep condition of senior high school students In a fast-paced modern society, sleep problems are becoming increasingly prominent in all areas of life. Similarly, in the high school campus, as the burden of learning increases, the students sleep less and less. We can find such a common phenomenon: more and more students are sleepy in class, and more and more emotion about lack of sleep, and some students even have depression. We know that sleep is extremely important for brain health. People usually need 8 hours sleep time, and must guarantee high quality. Phenomenon 1. Lack of sleep The average high school student needs nearly nine hours of sleep a day. However, the survey found that the average sleeping time was only 6.78 hours, and the experimental class generally slept near twelve at night. The third year is a lot less than senior middle school, and some high school students sometimes stay up all night. From the height to the height of three, the sleeping hours are gradually decreasing, and the sleeping time of the science students is gradually postponed from half past ten to early morning. Lack of sleep leads to drowsiness the next day, affecting lectures. During the first few lessons of the afternoon, especially in the dull class, some students were sleepy. Some people take advantage of some classes and class time to make up for sleep, and hope that the next class can no longer sleep. During the final review, some diligent students like to drink coffee and refresh themselves. Some of the students to sleep early, to do homework to count every minute and second, all the time even after class extracurricular class time, do not do other things, only read textbooks. Some less diligent students choose to give up part of their homework. What do you want to do if you want to sleep in class? Some people say "let sleep", others have pinched leg, and table talk, make people beat their many weird. Those who fall asleep tend to think that if they are strong enough, they will remain listless for several classes, so they might as well sacrifice a lesson. But they say the result is often half a night's sleep. Those who force themselves to sober up are less sensitive to pain stimuli. (1) influence Lack of sleep has a certain impact on the body, mainly in: 1., even if you sleep less at night, and lack of long-term sleep, your brain won't get enough rest, and it will have an impact on your brain's creative thinking and your ability to handle things. 2., the secretion of ghrelin is closely related to sleep: after sleep, there is a large peak of secretion, followed by several small peaks of secretion. So teenagers should develop well and get plenty of sleep. 3. affect the skin's health. Lack of sleep can cause skin capillary blood stasis, makes the skin cells do not have enough nutrition, thereby affecting the skin The new supersedes the old., accelerate the aging of the skin, make the skin color dull pale, especially black eye, and prone to wrinkles. 4., reduce immunity, easily lead to some diseases easily occur, such as colds, gastrointestinal diseases. 5., the cell division of the human body in sleep, lack of sleep will affect the normal division of cells. As for the psychological, often lack of sleep will make people feel worried, anxious, pressure. During the review period, the students generally sleep seriously insufficient, many students feel depressed, some students will feel restless. Some of the students said, "it's going to be a tragedy tonight."." It's not a good attitude to study and exams. (two) recommendations It's the best way to stand up when you want to sleep, but the students are embarrassed to stand up suddenly. The teacher may think of the sleepy students standing for a while to refresh themselves. Even so, studying hard enough to ensure that the homework is done is also very few. Therefore, we suggest that the amount of homework should be reduced in moderation. The prevailing idea of "getting a few minutes early to sleep" violates the principle of "work, rest and rest", and also increases stress and pain. Physiologically, do not stop working on before and after the memory coverage effect, thus less effective. Therefore, we encourage everyone to finish class, or to relax, so as not to bring about more serious negative effects than lack of sleep. In the experimental class, some people drank coffee and drank two cups of tea every day. Coffee really does keep you awake because coffee stimulates the central nervous system and muscles. It helps boost your spirits, promote thinking and memory, and restore muscle fatigue. Drinking coffee is really a way to get rid of sleepy thoughts and drink right amount. If the afternoon Jingshenbuzhen, can take a nap. Most students have the habit of taking naps. Taking a nap can relieve fatigue and relieve tension. After a morning work and study, people are in a state of tension. In the afternoon, a few hours of "afternoon depression" is easy to enter the semi sleep state, and the efficiency is greatly reduced. Napping can restore mental and physical strength. It is said that 45 minutes a day nap, work efficiency will be increased by 35%, This is not good。 Sunrise and sunset, this is a long-term human adapt to the environment results. Staying up late can do harm to your health. Growth hormone develops only after falling asleep; some hormones (and hormones) are secreted at a specific time during sleep (e.g., around eleven). So the best time to sleep in the day is from 10 in the evening to 6 in the morning. If you are accustomed to sleep too late, so the default will awake time extended, the next class is always out of spirits. Many people in parallel classes prefer to sleep late on weekends and holidays. "Take back your lost sleep."". Many people sleep until nine, and even more sleep until lunchtime. This can really relieve the usual anxiety and stress, and can also cushion the fatigue caused by lack of sleep. But it makes the body clock disorder, sleep time extended, the Sunday night to sleep on Monday morning and the disorder have dizzy spells, or even take a few days to return to normal. Irregular hours of work and sleep affect both body and sleep quality. In the past, teachers often advised students to set work schedules because they made the biological clock so that they should sleep when they wake up and wake up naturally. Now, the high school students irregular work and rest, easily lead to biological clock confusion, the sleep should not sleep, should not sleep and sleepy. There are people on this issue have been extreme: class one or two at night to sleep, the next day Qiangdajingshen, weekend dinner and sleep, slept until lunch time. It seems diligent, but it seriously affects the body and affects the brain's ability to think. Although the weekly sleep time seems to be enough, But as we all know, sleep is not a simple addition, very irregular sleep, often lead to efforts in vain, counterproductive. (two) recommendations Often stay up late people, one should strengthen nutrition; two, to exercise regularly - do not worry about taking up sleep time and affect health, because not exercise more harm; three, to adjust the physiological rhythm, adapt to late at night to sleep. Don't feel anxious or afraid to stay up late. Try to be happy and expensive when you study late at night. If you are nervous enough to sleep, you can make up for it at the weekend. Too much make up not only unprofitable counter will be more trance, even also confused, this is due to a long time in the body relaxation inhibitory state, heart rate, metabolism is also reduced. In general, the total amount of compensation should not exceed two hours, that is to say, the time to get up should not exceed half past eight. When you get up and do what you normally do, you can be full of energy and get back to normal. For the same reason, people become lazy and weak if they sleep too much for a long time. Sleeping late during the holiday season can also seriously disrupt your circadian clock and greatly affect your sleep quality. In this way, it will appear listless at the beginning of the school year. Therefore, the holiday schedule should not be too different from the usual time. Phenomenon three. Difficulty falling asleep! Insomnia is divided into sleep difficulties, alert, wake up early, here only talking about falling asleep, that is, 30 minutes can not sleep. Insomnia is actually a fairly common disease, and about 40% of adults suffer from insomnia. We thought high school students couldn't because we didn't get enough sleep. But we hit upon the fact that many people in our experimental class were suffering from insomnia. The survey found that the experimental class often insomnia accounted for 17%-26%. The two reason is that some students do not know their sleep quality or understand the meaning of insomnia. They are contradictory when they answer questions. In addition, 12% of people are in the line of insomnia and insomnia. People who suffer from insomnia often have better grades in the experimental class and better results in parallel class. These people in learning is often a bit difficult, but with some ideas still keep up, which shows insomnia and reading hard related. Insomnia makes the high school students' lack of sleep time shortened, and has a certain influence on study and body. As far as high school students are concerned, insomnia is the first cause of emotional excitement. Usually the life is more nervous, only when asleep before this period of time is most relaxed. Many people think of something exciting before they fall asleep, such as their future, how to play on the weekend, the fun of the day and their classmates, etc.. Too much stress can also cause brain excitement. When you are stressed, think about the next exam while you sleep, think about the stressful life of the day, think of unfinished work, and think about the gloomy tomorrow...... The brain is always in a state of intense excitement. According to the survey, the students with lower grades were more likely to suffer from insomnia when they came to the exam. The second reason is that it's too late to sleep. The biological clock is preset to "sunset", so the habit of staying up late is less likely to fall asleep. Generally speaking, it's more difficult to fall asleep after eleven, and it's hard to fall asleep after twelve. And sleep disorder. Irregular sleep prevents the clock from forming and the brain doesn't know when to rest. Sleeping too early or too late is also bad for falling asleep. Some people, for example, have strict sleep moments, More than the average sleep time is extremely sleepy, and then a little later can not sleep. For insomnia, we should relax ourselves. 1. insomnia, don't worry too much. Insomnia is not a serious disease, sleep less than a few minutes, little effect. The more tense, the more forced sleep, the result is counterproductive. Some people suffer from continuous insomnia, tension and anxiety, which is more harmful to sleep and health. 2. maintain an ordinary and natural state of mind. Have a full understanding of social competition, avoid setbacks, stress, affect sleep. 3., work and rest should be regular, to maintain the normal sleep wake rhythm. Don't play late at night because you don't have classes tomorrow. 4. limit sleep during the day. Take a nap should not exceed an hour, do not sleep after class. 5. create conditioned reflexes to sleep. If we insist on half an hour before bedtime hot bath, foot bath, drink a cup of milk. 6. moderate exercise during the day will help fall asleep at night. 7. don't do exciting things (such as watching TV) for two hours before going to bed. Don't drink tea, coffee or wine. 8. can listen to some dull and rhythmic sounds or gentle music. Such as Mozart's music, the noise of the electric fan. 9., can play some relaxation activities, can also count repeatedly. Sometimes relaxation can speed up sleep. 10. unless you're excited, lie in bed and try not to think about what happened that day. Otherwise, it will make the brain more exciting and make it more difficult to fall asleep. Force yourself to think about something monotonous. 11. if you are so upset that you can't sleep, just get up and finish your last homework. "Just work hard today."......" Lay down the burden of sleep, get rid of irritability, or else it is not easy to sleep. 12. beds are where you sleep. Don't read, watch TV or work in bed. 13. if you can't sleep for a long time, ask a doctor. Shanghai Academy of Social Sciences Institute of youth published on physical and mental health status of China, Japan and South Korea in the investigation of senior high school students. The results show that Chinese high school students have a relatively poor physique in their three - generation peers, while 30% of the respondents sleep less than 6 hours a day. If the child was admitted to a key university, all of them are highly educated people, but the physical condition is insufficient ", then higher education is in vain. Therefore, parents should work with schools to help children master the schedule, to ensure that children sleep time, do not think it is good to sleep late.