Many students (especially some of the students who live in the school) will fall into the dilemma of insomnia for one reason or another, and after going to the doctor, there are basically several reasons: neurasthenia, great stress, etc.
But once you fall into the dilemma of insomnia, you will enter a vicious circle: sleep badly at night, study badly during the day, and sleep worse at night after increasing pressure.
I also encountered the problem of insomnia when I was a student, as a method controller, I tried a lot of methods, and combined with my own practice, summarized some of the more effective quick sleep strategies, the effect is obvious, I once jokingly described: "I threw myself into the bed, when I was still in mid-air, I was already asleep, and when I touched the pillow, I had already finished my second dream." ”
Later, during work, even if there is only a 30-minute lunch break at noon, you can quickly fall asleep and restore your energy.
Energy is restored to full
< h1 class = "pgc-h-arrow-right" > stage one: to relax the body's nervous system</h1>
This is the most important step, and only when the nervous system is relaxed can it enter a high-quality state of sleep.
Many people can't sleep because his nervous system is still in a state of excitement, even if he feels tired, it is still difficult to sleep, and finally he is really nervous.
The human nervous system is always active, and different reasons will lead to different parts of the nervous system more active, such as you go to run 10 kilometers at night or ride a bicycle back home from school, sweating when you get home, which causes your motor nerves to be very active, and your brain after a day of intense study, has been very tired, want to rest. Or you drink a cup of coffee in the afternoon, and in the evening the effects of caffeine are not over, making your body super tired and your brain is very happy.
How can I relax the nervous system? It should be said that how to relax these nervous systems in different states together? There is only one way: to disrupt their rhythm, and you have control over them.
1. Find the most relaxed posture
Everyone has a posture that most relaxes themselves at different times and in different states.
For example, some people like to lie on their sides when they sleep, some people like to put the brain door pad on the back of their hands when they lie on the desk at noon at school, some people are used to wearing socks to rest, etc., some people like to smell oranges and fall asleep, these ways can be, as long as you find the most relaxed posture in the current scene.
When I rest at noon, I lie on the table, cross my feet, touch the sides of my feet to the ground, and let the soles of my feet, which have been bearing the weight, temporarily rest and relax, which is my personal habit.
Similarly, when resting at night, I used to lie on my side, like a baby position.
Once you've found the position that most relaxes you, you can move on to the next step.
Find the most relaxed pose
2. Control the nervous system
The purpose of controlling the nervous system is to make the various nervous systems in different states unified and coordinated, just like the class teacher's order, those students who are in the unused state immediately line up on the playground and enter the state of recess exercises.
How to control the nervous system? Tighten your muscles.
(1) Tighten the muscles of the whole body, so that each muscle is in a tense state. Count 5 times in your mind.
(2) Relax your muscles and count 5 times in your mind.
(3) Repeat this process 5 times.
A few points to note:
Whole body muscles: it is to make all parts of the body tense: limbs, back, abdomen, fingers, toes, neck, etc., the whole body can be energetic, do not miss, so that all the nervous system is detached from other states, obey your command.
Tension: The tension here is to use all the strength to keep the muscles tense, to go all out, unreservedly to make the muscles tense, do not loose and collapsed, do not tighten immediately to relax, but to wait for 5 times to relax, so that you feel that the muscles are a little tired.
Silent 5 strokes: Each stroke is almost 1 second or so, not too fast.
Number of repetitions: Some people can control the nervous system after 5 repetitions, if they can't control it after 5 repetitions, then do it 5 more times.
The muscles of the whole body are rhythmically tense and relaxed
3. After completing the second step of tightening and relaxing the muscles, the whole body relaxes.
At this time, the whole body relaxes, and every muscle of the body relaxes, just like you sit in a chair on the side of the playground after running 1000 meters, and you don't want to move.
This is the time to move on to the next step.
<h1 class="pgc-h-arrow-right" > stage two: put the brain waves in an alpha state</h1>
Once you've put the nervous system under your control and your sleep plan is halfway through, the shift in attention begins.
1. Take 3 long breaths.
The long breath here is to make you feel comfortable breathing, and the time is longer than the normal breathing time (the length of the breathing time can be controlled by yourself, comfortable).
With each exhale, there is a conscious feeling that "the body has become heavier", just like after you have walked 20 kilometers, with your legs filled with lead and your whole body heavy.
2) Say to yourself once, "I'm in a healthy, quiet, relaxed alpha state now."
This is a psychological cue process, that is, to gradually let your brain gradually enter the alpha state of the first sleep, this brainwave state can effectively enhance your immunity and creativity, and it is also a brainwave state that all kinds of top players often have.
3. Focus on the tip of the nose.
The traditional Chinese theory has always paid attention to "sleep first, then sleep", that is, before you really fall asleep, you first concentrate your attention, and the more suitable method for most people is to focus on the tip of the nose, do not pay attention to other thoughts, just quietly focus on the tip of your nose.
The brain enters the alpha state
At this point, your nervous system has been unified and relaxed, the body has remained in a quiet state, the attention has also been concentrated, in fact, you have entered a "sleepless" first sleep state before really falling asleep, and will soon enter a sleep state, and quickly enter a short deep sleep.
If you are resting on your stomach on the table at noon, you will wake up naturally after about 30 minutes. If you rest at night, there will be multiple deep sleep states, a complete recovery of the body's energy, and the immunity and nervous system reactivation.
After getting up, walk around a little, drink some water, and a full of energy you appear.
<h1 class="pgc-h-arrow-right" > one-sentence summary</h1>
Everyone may be more or less affected by insomnia, so by controlling their nervous system, controlling attention, etc., they can quickly enter sleep mode, so that the body can get a deep rest and regain the state of full energy.
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