How to deal with insomnia before 2018 college entrance examination
4hw.com.cn: the college entrance examination is the first major event in life for many students, and all kinds of pressures are also coming. Of course, students with good psychological quality will face the problem of insomnia. What about insomnia before the college entrance examination? Let's see how to relieve insomnia before the college entrance examination.
Prepare for the exam
Put the stationery and so on in the schoolbag, let yourself subconsciously have the feeling that you can leave even if you get up late. Full preparation will reduce your anxiety about the exam.
Distraction
The more you think about going to sleep, the more you can't sleep. When you think about something else, it's easier to fall asleep. When you can't sleep, you might as well read a book, put your voice out, or read a joke, listen to music. When you focus on other things, you will find that you will soon fall asleep.
Maintain a normal mindset
Every examinee should not deliberately pay attention to their sleep. Before facing the big test, they should sleep when they are sleepy and not be sleepy to go to school. In my mind, I should think that sleeping well doesn't hinder anything. I can sleep in bed and read books when I can't sleep, but I can't read exciting things like novels or martial arts movies. With this common mentality, the idea of excessive attention to sleep is thrown away, and the brain becomes calm and peaceful, and will soon fall asleep.
Keep a regular life
Every examinee should form a good habit of combining daily life with work and rest, which is conducive to the regulation of the excitation and inhibition of the cerebral cortex, so that the biological clock can operate normally, and when they fall asleep, they can feel sleepy and fall asleep safely. Even if you don't sleep well in the evening before the exam, you can get up in the morning, just wash your face, refresh yourself, move your body, eat breakfast, walk into the exam room with a smile, and you will still get good results.
Don't worry about not sleeping well all night
Many examinees think that if they don't sleep well, their brain will become stupid, their memory will decline, their learning will be easily forgotten, and even their bodies will collapse. In fact, it's nothing to worry about. The so-called "really bad sleep" is mostly a subjective fabrication of their own, that is, the psychological theory of subjective insomnia. Psychologists have carried out sleep deprivation experiments and found that even if you don't sleep at night, it has little effect on the physical and mental activities of people the next day. Therefore, don't exaggerate the harm of subjective insomnia, frighten yourself.
Don't take dreaming as a bad thing
Some examinees think that dreaming is not sleeping well, so they are anxious. It is a normal psychological phenomenon that everyone dreams. Research has shown that dreams often occur in deep sleep, which means that dreaming is the time to sleep well. Dreaming is good for clearing the disordered things in the brain. It's good for the brain to adjust. It can also eliminate fatigue. So, don't worry about dreaming.
Insist on moderate aerobic exercise
Candidates can't just concentrate on study every day. They should choose their favorite items according to their physical conditions, such as fast walking, jogging, playing basketball, dancing, swimming, climbing, cycling, etc., and keep on exercising. Exercise can help to adjust the mood, clear mind when learning, which is of great benefit to the prevention and treatment of insomnia.
Use equipment to relieve pressure
Now the science is developed, and there are many high-tech products to assist mental relaxation, such as somatosensory music relaxation therapy, which takes relieving mental pressure as the ultimate goal. By extracting 16-150hz low-frequency resonance from music, not only can the ear hear, but also can the body feel music, so as to achieve the purpose of whole body relaxation. Using it for 15 minutes every day, you can feel the relaxation of mind, spirit and sleep. It has a good effect on the tension, depression, insomnia, anxiety and panic during the college entrance examination.
Tips for relieving insomnia before college entrance examination
Vinegar bubble feet
Before going to bed, add a small amount of vinegar to soak your feet in warm water, and massage your feet again and again at the same time. It can activate the meridians and Qi, coordinate the excitability of nerves, regulate the nervous nerves, regulate the Qi and blood of meridians and collaterals, reach Yin and Yang, improve the quality of sleep, and cure insomnia, dreaminess and other sleep disorders.
Shoulder down
Start in the same way as the plow, straighten your legs up, perpendicular to the ground, leave your back off the ground, land on your shoulders, and keep breathing naturally. Improve hemoglobin content, replenish the vitality of brain and abdominal organs, and let fresh blood nourish the head and face.
Brush your teeth and wash your face.
Washing your face and brushing your teeth before going to bed can reduce electromagnetic radiation, protect your skin, and maintain a comfortable and relaxed state, so 'washing and sleeping' is absolutely in line with the advice of scientific health preservation.
Hair massage
Before going to bed, combing your hair with your fingers can stimulate and massage your scalp, dredge the blood in your brain, relieve pain and eyesight, promote your brain thinking, improve your memory, reduce hair loss, and eliminate brain fatigue; massage your head, ears, face, shoulders and neck, push your chest, back and legs, alternately rub your feet and Yongquan acupoints, and fold your hands and massage your abdomen to improve your sleep quality, so mutual massage or self massage before going to bed My massage is a good way to improve sleep.
Moderate activity
Walking and rubbing feet can promote blood circulation, relax meridians and activate collaterals, and make people sleep faster and more comfortable.
Soft light
In the preparation stage before going to sleep, you should dim the light, give your brain a hint that you are going to sleep, and turn off the light before going to sleep. Sleep in the light, sleep restless, shallow sleep period extended, difficult to enter deep sleep.
What does insomnia eat before college entrance examination
milk
Milk contains two kinds of hypnotic substances, tryptophan and natural morphine, which can play the role of opium like anesthesia and analgesia, make people feel comfortable, and help to relieve fatigue. A cup of warm milk before going to bed can relieve fatigue and improve sleep.
millet
Of all the grains, millet is the most abundant in tryptophan, which can help hypnosis. In addition, millet contains a lot of starch, which is easy to make people feel full after taking it. It can promote the secretion of insulin, increase the amount of tryptophan into the brain, and thus effectively improve sleep.
Walnut
In clinic, walnut has been proved to improve sleep quality, so it is often used to treat neurasthenia, insomnia, forgetfulness, dreaminess and other symptoms. The specific way to eat is to match with black sesame, mash into paste, take 15g before going to bed, the effect is very obvious.
Oatmeal
Oats are rich in N-acetyl-5-methoxytryptamine. Cook a small bowl of oats and mix it with a little honey to improve sleep. At the same time, oatmeal can induce the production of melatonin, a small bowl can play a sleep promoting effect, if a large number of chewing oatmeal, the effect will be better.
Sunflower seed
Sunflower seeds contain a variety of amino acids and vitamins, which can regulate metabolism, improve the inhibition function of brain cells, and play a role of calming the nerves.
Honey
Honey contains glucose, vitamins, magnesium, phosphorus, calcium and other substances, which can nourish the nerves and regulate the nervous system, thus promoting sleep. Before going to bed, add a spoonful of honey into a cup of warm water and take it to improve sleep.
Red dates
It has the functions of nourishing the five internal organs, benefiting the spleen and stomach, nourishing the blood and calming the nerves. It has a significant effect on the dreaminess, insomnia and trance caused by the weakness of Qi and blood. Remove the core of red jujube and boil it with water. Add sugar and donkey hide gelatin and simmer it to make paste. Take 1-2 spoons before going to bed.