Spring sleep does not feel dawn, want to lie down in class. Teachers talk more, students listen less. In the morning, I said I didn't sleep well last night, in the afternoon, I said I didn't sleep well at noon.
Spring, a season for the recovery of all things, is also a season prone to sleepiness. Spring sleepiness is a kind of physiological phenomenon that human physiological function changes with the natural climate.
For students, the reasons for "sleepiness" are more complicated: teachers catch up in class; after class, all kinds of tutoring classes are on call at any time; plus the "little whip" thrown up by parents from time to time when they get home
Seriously speaking, it's no wonder that the children can't lift their spirits after the start of school. They are really bent down by their studies.
So how to overcome the lack of sleep, for the brain "fast charging"? Try these moves!
Time is more important than time to sleep
Mr. Nan Huaijin, a famous master of Chinese studies, is a legendary old man, enjoying a 92 year old life.
A reporter once told me that one of the keys to Mr. Nan Huaijin's longevity is to keep sleeping for only two hours (four hours) a day. It's amazing that he didn't suffer from "sleep deficit", instead, he was shenkangtitai!
He once said to reporters, "according to my experience and observation, as long as Zhengzi sleeps for three minutes with his eyes closed, he will sleep for two hours; at noon, he must sleep even if he has only 20 minutes."
After careful consideration, it turns out that Mr. Nan Huaijin's two sleeping hours are not casual, but have strict requirements: at midnight and noon, his health mystery is all insisting on this "noon sleep".
High quality rest, starting from "noon sleep"
According to traditional Chinese medicine, the health of human body depends on regular "nourishment". Only by following the natural law of meridians and Qi and blood circulation, can the body achieve harmony.
"Midnight nap" refers to falling asleep at midnight and noon.
Midnight is from 23:00 to 1:00 in the morning, which is the time of the most Yin Qi in the day. Falling asleep before midnight is conducive to nourishing yin. Noon is from 11:00 to 13:00. It's the time of the day when the Yang is at its peak. At this time, it's good for nourishing the Yang.
It can be seen that sleeping at noon can adjust Yin and Yang, and its principle is "sleeping at midnight, taking a nap at noon".
When you are on duty, your courage will grow and your qi and blood will follow. The best way to nourish the gallbladder is to sleep. Traditional Chinese medicine says, "how clear is the gallbladder and how clear is the brain.".
When I go to bed before midnight, bile can be metabolized normally. The function of bile is normal, and the brain's decision-making power is strong. When I wake up in the morning, my brain will be very clear and efficient. If you don't sleep for a long time, you will lose your nerve. People are timid and hesitant to do things.
The Meridian "on duty", at this time, taking a nap for 20-30 minutes, can nourish the heart, but not more than 1 hour at most. Vigorous heart meridian can promote the normal operation of blood and make people full of vitality. If you force yourself to get rid of sleepiness and continue to study and work at noon, you will easily consume sad blood, cause upset and insomnia, and affect the work and learning efficiency.
Pay attention to the following points when taking a nap
1. Cover something on your stomach when reheating in the room; 2. Don't rest in a draught place; 3. Don't eat greasy things before going to bed; 4. Lie down as comfortably as possible during the lunch break, preferably with your head high and feet low, lying on your right side.
027 things to charge the brain quickly
Stretch, close your eyes, take a few deep breaths These "small movements" can give a full rest to the high-speed brain.
10 minutes is enough
If the school doesn't have a lunch break, take a 10 minute nap. In this way, people can keep active for at least 2 hours. How to create a perfect rest in 10 minutes?
Choose the right time. This 10 minutes is best after dinner, and between 11:00-13:00.
Set an alarm clock before going to bed. Many people are afraid of oversleeping, which makes it difficult to fall asleep. Setting an alarm clock will eliminate this worry.
Listen to white noise. For the perfect nap, you should find a dark and quiet place. If necessary, you can use goggles, earplugs, or download some "white noise" such as wave sound and wind sound to eliminate interference.
A serious stretch
Stretching can increase the compression of the heart and lungs, promote the blood pumping of the heart, increase the oxygen supply of the whole body, and help the contraction of the whole body muscles and deepen the respiration. With sufficient blood flow in the brain, people naturally feel awake and comfortable.
When stretching, keep your body relaxed, cross your hands and fingers, place your palms on your head, and stretch and hook your toes alternately. When you stretch your limbs, you can turn left and right for about 30 seconds.
Daze for 5 minutes
Experts have shown that stupor is the easiest way to reduce stress.
The researchers found that when there was no distractions in the heart and nothing in the brain, the alpha brain waves in the brain were enhanced. This special brain wave can inhibit information overload, make attention and thoughts more concentrated, so as to improve mood, reduce pressure, relieve anxiety, strengthen memory, relieve pain, and improve immunity.
Other studies have found that a moderate daily stay can reduce the risk of anxiety and depression by 25%.
Do a head massage
Simple head massage can be done by yourself, such as combing therapy. Choose the strength that the individual can accept more, with ten fingers belly or fingertips, comb the hair from the upper edge of the eyes along the back, comb to the point of the wind pool behind the neck, repeat several times, or use horn or solid wood comb instead of fingers.
This action can stimulate the nerve endings and meridians of the scalp, effectively relax the nervous state of the head, promote the local blood circulation, especially for those who are engaged in mental work, and insist on combing their hair for 3-5 minutes every day, which is good for relieving fatigue and the nervous state of the cerebral cortex.
Have some healthy snacks
Eat healthy snacks between meals or before meals, which will not only relax your body and mind, but also help you to supplement nutrition.
You may as well reserve some snacks in the classroom, and give yourself a short "tea break" at 10 a.m. or around 3 p.m., yogurt, fruit, nuts, etc. are relatively healthy snack choices.
Go out in the sun
There are many advantages of sun exposure, but the time for Chinese people to sun is still far from enough. Try to make up for the sun when you are tired.
10 a.m. and 4 p.m. are the best time to bask in the sun. At this time, you can take a walk between classes, and bask in your back, legs and head more, which is conducive to the absorption and synthesis of calcium, as well as improving your immunity.
Share an interesting story with others
Laughter is the best antidote to stress. After studying for an hour or two, sharing an interesting story with classmates, or reading comic books, funny videos, etc., can instantly reduce the stress hormone in the body. You can also walk around, chat with your classmates, and relax yourself.
0310 moves to improve learning efficiency and reduce staying up late
Finally, we will teach you 10 moves to improve learning efficiency, spare more time to rest and stay up late. Let's try not to stay up late!
Define the goal of learning that night
Before learning, make a list on paper with a pen, so as to make it easier to arrange time and avoid being in a hurry. If we don't achieve our goal, we will feel guilty when we go to bed, which is an effective way to force us to learn quickly.
Don't surf the Internet, watch TV, play games, etc
Before learning, it often takes a long time to surf the Internet or watch movies. You might as well set a rule for yourself, first complete the plan and goal of that night, and then go online, watch movies or play games.
If you encounter a special situation, you have to go online, find yourself a timing software or use the alarm function on your mobile phone, set the time. When the time is up, resolutely disconnect the line and start learning. Do this for a while and you'll find yourself sleeping a lot earlier.
Reduce interference in learning
When using the computer to learn, do not open QQ, wechat and other chat tools, and do not open email to minimize network interference. It's better to turn off or mute the mobile phone, and put it in a place that is not disturbed. Clean the table and put away everything that can interfere with you.
When you're bored, try to start learning right away
Sometimes their emotions are disturbed, often feel that there is no way of thinking, do not know where to start. In fact, you will find that when you force yourself to start learning, you will soon enter the state.
Of course, if you are in a particularly bad and extreme state, and you can't calm down all the time, you'd better go to sleep, which means you can't learn to estimate. If you can't sleep, you can do push ups crazily, run and run. When you are tired, you will naturally sleep.
Dinner should not be too full, less meat and more vegetarianism
Many students eat lunch in the school cafeteria. It's hard to avoid eating badly. They have a big meal at home in the evening. After a long time, you will not only find that you have a lot of weight gain, but also become more sleepy when you study in the evening. Your efficiency is very poor, which is not good for your stomach and intestines. It's better to try to eat something simple at night and try to eat some vegetables, which can also reduce the burden on the stomach and intestines.
Drink less drinks and more water, not coffee, tea or sugar
In general, when studying in the evening, the first thought is to drink coffee or tea to refresh yourself. However, caffeine is not effective in improving learning efficiency, even if it is useful, it can only maintain a short-term effect.
If you really want to drink, be sure to drink hot, not too high concentration drinks. Sugar, too, slows down your brain's thinking and affects your judgment. Better drink more water.
Choose a better lamp
Proper lighting will make your eyes comfortable. On the contrary, it will make your eyes tired and your eyesight will decrease. At the same time, sufficient light is not easy to make sleepiness.
Take advantage of the first 15 minutes
This time is very important. If you start thinking, it's not good to look East and West. As long as you concentrate on your study for 15 minutes, you will start to get on the right track. Later, your study will be smooth and you will continue to study with great confidence.
When you're really sleepy, do something about it
You can stand up and walk around. Or go to drink water, look outside, wash your face with cold water, take a deep breath for 20 times, rub your face and ears with your hands, take a shower, and listen to some music with strong rhythm.
Study for about 40 minutes
Too long learning time will cause fatigue. If you learn about 40 minutes, you can be lazy for a while and have a rest for a few minutes. However, you'd better not surf the Internet, chat or open wechat. You must remember to control the time and use the alarm clock to set the time.
Remember to be a smart person, instead of squeezing the sleep time to study, it is better to study efficiently, so that the learning effect is good, and can save the rest time, isn't it very good?
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