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) Drink two glasses of refreshment 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. Allegedly, nap for 45 minutes a day or so, the work efficiency will be increased by 35%, the probability of making the right decisions will also increase 50%. especially in the days of high temperature in summer, is sleep, not the spirit, irritability, it will help people have a clear mind, restore the spirit. In the body can withstand the premise, or should conscientiously complete the work, otherwise, the loss outweighs the gain. But we do not advocate pinching if indeed very sleepy, do not hold, do not stay up late to review, so as not to affect the next class, affect the body. According to the human biological clock, we should have been sleeping for eight and a half hours. But from a cultural and social point of view, it is a necessary condition for us to seize the youth and study diligently to realize our own value and ensure our future success. Besides, it is necessary to do both work and rest. We need to find a balance. We can't pursue enough sleep, nor can we always stay up late. For high school science students, it is generally recommended to get up at 6:30 every day, 12:55 to 1:45 or so rest, at 23:30 or so to sleep at night (a little better earlier). Phenomenon two. An abnormal biological clock Human biological clocks are like this: at 8~11, creative thinking is the most active. 11~12, the most sober. 12~14, happy mood climax. 14~16, afternoon low, tired at this time, it is best to nap for a while, as far as possible to avoid boring activities. 16~18, good time for long-term memory. At 17~19, your body temperature is highest, and taking exercise at this time will help you sleep well at night and improve your sleep quality. 19~22, the best time to learn. At 23~24, the organs moved very slowly and went to sleep. (1) phenomena and impacts The students always sleep late, 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 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%., there are two data, because some students do not understand their sleep quality, or do not understand the meaning of insomnia, when answering questions contradictory. 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. For example, some people with a strict sleep time, more than the general sleep time is extremely sleepy, and 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. Seven Don't do exciting things two hours before bedtime (for example, watching TV). 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.