#Record My 2023# For everyone, I shared: Sleep like this for 10 minutes and top 2 hours! Transfer to high school students who are studying hard. Hope it helps.
For students, the reasons for "sleepiness" are more complex: the teacher is in a hurry in class; Various after-school tutorial classes are on standby; Plus the "little whip" that my parents threw up from time to time when I got home...
Seriously speaking, it is indeed not to blame that the children can't lift their spirits after the start of school, they are indeed "bent over" by their studies.
So how to overcome sleep deprivation and "fast recharge" the brain? Try these tips!
When you sleep, the hour is more important than the duration
Mr. Nan Huaijin, a famous master of Chinese culture, is a legendary old man who happily enjoys a 92-year-old life.
A reporter once learned during an interview that one of the keys to Mr. Nan Huaijin's longevity is to insist on sleeping only two hours (i.e., 4 hours) a day. What is surprising is that instead of having a "sleep deficit", he is in good health!
He once told reporters, "According to my experience and observation, as long as Masako falls asleep for three minutes with his eyes closed, it is equivalent to sleeping for two hours; At noon, even if it's only twenty minutes, you must sleep. ”
After careful consideration, it turned out that the two hours that Mr. Nan Huaijin slept were not casual, but had strict requirements: at noon and noon, the secret of his health was to adhere to this "meridian sleep".
High-quality rest starts with a "meridian sleep".
Traditional Chinese medicine believes that the health of the human body depends on regular "nourishment", and only by following the natural law of meridian qi and blood operation, "eating modestly, and living regularly" can the body achieve harmony.
"Meridian nap" refers to falling asleep at midday and midday.
The child time is from 23 o'clock to 1 o'clock in the morning, which is the heaviest time of the day, and falling asleep before the child hour is conducive to nourishing yin. Afternoon is from 11 a.m. to 1 p.m., which is the time of the day when the yang energy is at its highest, and napping at this time is conducive to nourishing the yang.
It can be seen that sleeping in the "meridian nap" can adjust yin and yang, and its principle is "take a big nap in the middle of the day and take a nap in the afternoon".
When the gallbladder is "on duty", the gall is generated, and the qi and blood of the whole body can follow. The best way to nourish the gallbladder meridian is to sleep. Traditional Chinese medicine says, "How clear the gall is, how clear the brain is".
When you go to bed before the middle of the day, the bile can be metabolized normally, the function of the bile is normal, the brain's decision-making power is strong, and the brain will be very awake after waking up in the morning, and the efficiency of doing things is also high. If you don't sleep for a long time, you will lose your guts, and you will be timid and hesitant to do things.
At noon, the heart sutra is "on duty", and taking a nap for 20~30 minutes at this time can nourish the heart, but not more than 1 hour at most. The heart meridian is vigorous, which can promote the normal operation of the blood and make the person energetic. If you force yourself to get rid of drowsiness and continue to study and work at noon, it is easy to consume heartache and blood, lead to upset and insomnia, and affect the efficiency of work and study.
Pay attention to the following points when taking a nap
1. No matter how hot the house is, put something on your belly.
2. Do not rest in a place where there is a lot of wind;
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 your feet low, facing your right side.
7 things to charge your brain quickly
Stretch, close your eyes and squint for a while, take a few deep breaths... These "small movements" can give the high-speed brain a full rest.
10 minutes is enough
If school doesn't have a lunch break, take a 10-minute nap. Doing so will keep the person mentally active for at least 2 hours. How to create a perfect nap in 10 minutes?
Pick the right time. These 10 minutes are best after meals, and between 11:00-13:00.
Set an alarm before bedtime. Many people have trouble falling asleep because they worry about oversleeping, and setting an alarm will help you eliminate that worry.
Listen to the "white noise". For the perfect nap, one should find a dark, quiet place. If necessary, you can use an eye mask, earplugs, or download some "white noise" such as the sound of waves and wind to eliminate distractions.
Stretch out earnestly
Stretching the waist can increase the squeezing of the heart and lungs, promote the heart to pump blood, increase the oxygen supply to the whole body, and also help the contraction of the muscles of the whole body and the deepening of breathing. When there is sufficient blood flow to the brain, the person naturally feels awake and comfortable.
Keep your body relaxed when stretching, cross your fingers, place your palms up on top of your head, alternately straighten and hook your toes, and stretch your limbs while turning to the left and right for about 30 seconds.
Be in a daze for 5 minutes
Expert studies have shown that being in a daze is the easiest way to reduce stress.
Researchers have found that when the mind is free of distractions and the mind is thinking about nothing, the α brain waves in the brain are strengthened. This particular brain wave inhibits information overload and allows attention and mind to be more focused, which improves mood, reduces stress, relieves anxiety, strengthens memory, relieves pain, and boosts immunity.
Other studies have found that a moderate amount of daily bouting can reduce the risk of anxiety and depression by 25%.
Get a head massage
A simple head massage can be done on your own, such as combing therapy. Choose a more acceptable strength, use ten fingers to the belly or fingertips, start from the upper edge of the eye sockets of both eyes and comb the hair back, comb to the back of the neck Fengchi acupoint, repeat several times, you can also use horns or solid wood combs instead of fingers.
This action can stimulate the nerve endings and meridians of the scalp, effectively relax the tension of the head nerves, and promote local blood circulation, especially for people engaged in mental work, insist on combing their hair for 3~5 minutes every day, which is good for relieving fatigue and tension in the cerebral cortex.
Eat a healthy snack
Eating a healthy snack between meals or before meals can help you relax and replenish your nutrients.
Stock up on snacks in the classroom and give yourself a short "coffee break" around 10 a.m. or 3 p.m., where yogurt, fruit, nuts and more are all healthier snack options.
Go out and soak up the sun
The benefits of basking in the sun are numerous, but the time spent in the sun is still far from enough. Consider catching up on the sunbathing lesson when you're feeling tired.
10 a.m. and 4 p.m. are the best times to bask in the sun, so you can take a walk between classes and get more sun on your back, legs and top of your head, which will help you absorb and synthesize calcium, and also improve your immunity.
Share a fun story with others
Laughter is the best stress reliever. After studying for an hour or two, sharing an interesting story with classmates, or reading comic books or funny videos, etc., can instantly reduce stress hormones in the body. You can also walk around and chat with your classmates, and your body can be relaxed.
10 tricks to improve learning efficiency and reduce staying up late
Finally, I will teach you 10 ways to improve learning efficiency, squeeze out time to rest more, and if you can stay up late, let's try not to stay up late!
Be clear about what you want to do that evening
Before studying, be sure to make a list on paper with a pen, so that it is easier to organize your time and not be in a hurry. Going to bed without a goal can be filled with guilt, and this guilt is also an effective way to force us to learn quickly.
Don't surf the internet, watch TV, play games, etc. before studying
Shopping around the Internet or watching movies before studying often takes a long time before you know it. Set yourself a rule by completing your plans and goals for the night before surfing the internet, watching a movie, or playing a game.
If you encounter a special situation and have to go online, find yourself a timer software or use the alarm clock function on your mobile phone, set a time, and when the time is up, resolutely disconnect and start learning. After doing this for a while, you will find that you have gone to bed quite a bit earlier.
Reduce distractions while studying
When using the computer to study, do not open chat tools such as QQ and WeChat, and do not open emails to minimize network interference. It is best to turn off or mute your phone as well, and keep it in a place where it will not be disturbed. Clean up your desktop and put away anything that distracts you.
When it's annoying, try to start learning right away
Sometimes my emotions are disturbed, and I often feel that I have no ideas to do the questions, and I don't know where to start. In fact, you will find that when you force yourself to start studying, you will soon get into the groove.
Of course, if you encounter a particularly bad and extreme state, and your mood has not been calm, then you should still sleep, at this time, it is estimated that you will not be able to learn. If you can't sleep, you can do push-ups like crazy, run and run, and when you are tired, you will naturally fall asleep.
Dinner should not be too full, less meat and more vegetarian
Many students eat lunch in the school cafeteria, and it is inevitable that they will eat at home in the evening. After a long time, you will not only find that you have gained a lot of weight, but also be more likely to be sleepy when studying at night, which is very inefficient and not good for the stomach. It is better to try to eat simpler at night, try to eat some green vegetables, and also reduce the burden on the stomach.
Drink less beverages and more water, and do not drink coffee, tea or sugar
Generally, when studying in the evening, the first thing that comes to mind is to drink coffee or tea to refresh yourself. However, caffeine is not necessarily effective in improving learning efficiency, and even if it is useful, it can only maintain a short-term effect.
If you really want to drink it, be sure to drink it hot, not too strong. It's the same with sugar, which can slow down your brain's thinking and affect your judgment. It is best to drink plenty of water.
Choose a better lamp
The right lighting will make your eyes comfortable, on the contrary, it is easy to make eye muscles tired and vision decreased. At the same time, it is not easy to get sleepy with plenty of light.
Make the most of the first 15 minutes
This time is very important, if you are ape at the beginning, it is naturally not possible to look east and west. As long as you concentrate on studying for 15 minutes, you will start to get on the right track, and the rest of your studies will be smooth sailing, and you will continue to study with confidence.
When you're really sleepy, move around
You can stand up and walk around. Or go for a drink, look outside, wash your face with cool water, take 20 deep breaths, rub your face and ears with your hands, take a shower, and listen to some rhythmic music can also help.
Take a break for about 40 minutes of studying
Studying for too long will cause fatigue, learning about 40 minutes can steal a moment of laziness, rest for a few minutes, but it is best not to go online, chat or open WeChat, must remember to control the time, with an alarm clock timing.
If you shouldn't be sleeping in class, but you're too sleepy to overcome it on your own, you can find a few external stimuli to help you slow down.
1. Drug therapy: apply wind oil essence to the temples and smell it under the nose
Although the smell of wind oil essence is not very good (disgusting), it can be refreshing, but be careful not to get it in your eyes.
2. Food therapy: eat mints and drink water
Everyone should have eaten mint candy, sleepy and tired, cool and flying, sweeping away the tiredness to be yourself, and suddenly refreshed (sour sugar also has the same effect). However, it is not recommended to eat more sugar~
You can also be healthier, drink more water, but it is useless to drink less, you have to drink more than 300ml in one go, Abu personally tested it to be effective, that is, you always have to run the toilet.
3. Massage method: massage the temples and rub the face
When you are drowsy, your eyes are always open, and you are particularly prone to fatigue, so the temples are acupuncture points designed to treat eye fatigue, and rubbing the temples with the palms of both hands can lift your spirit and remove fatigue. Rubbing your face can improve blood circulation and reduce drowsiness.
In addition, it is also a good way to invite your table mates to pinch yourself and flick your brain
4. Exercise Dafa: stretch your waist and stand for a stop between classes
You can also engage in "small movements", such as stretching. Stretching your waist increases blood flow to your body and increases oxygen supply to your brain.
It is also important to stretch your waist, keep your body relaxed, put your palms up on top of your head, take a deep breath at the same time, put it down when you run out of breath, and you can also turn it left and right, and you will feel a lot more relaxed and less sleepy when you come down a few times.
You can also quietly lift your butt off the stool a little (like Zama Step), and go out and stand a little more during recess, bask in the sun, blow the wind, and come back with a different brain.
Remember to be a smart person, instead of squeezing sleep time to study, it is better to study efficiently, so that the learning effect is good, and you can save time for rest, isn't it good?
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