Chapter 2 first part

talk about sleep The research report even said that "from the perspective of behavior improvement, napping is as effective in learning intuitive impressions as sleeping at night." Naps also improve the effect of sleeping at night.Experiments have shown that subjects who took a nap on the first day had 50 percent better memory 24 hours later than those who didn't. talk about sleep As you progress through the senior years, you will feel more and more that you don't have enough time. You don't have to beat yourself up for sleeping too much, kid. If you want a "sleep" to have a big "sleep" effect, it is best to sleep for 60 to 90 minutes at a time.

You have to use the urgency of time to force yourself to be more efficient, instead of procrastinating in a vicious circle, causing yourself to lose sleep and health. Who doesn't want to sleep until they wake up naturally At seven o'clock this morning, your mother's alarm clock rang and woke me up, but seeing her glance at the alarm clock and continue to sleep, I guess it must be a while, so she didn't make a sound.It wasn't until half an hour later that she didn't get up, so she pushed her and asked her what time she would wake up. Mom woke up, looked at the clock, jumped up immediately, and said oops! Why didn't I hear the alarm clock? It was already seven It's half past, and you have to be at school by seven fifty.

Seeing that my mother was in a hurry to go to the bathroom to comb, I ran to your room first to see, thinking that you must be ready.Unexpectedly, you are still in bed.I asked you why you didn’t get up yet, you said you would get up soon, and I said it was already past 7:30, you just sat up immediately with a bang; while hurriedly getting dressed, you blamed why your mother didn’t call you, you Why did I press the alarm clock? Seeing that you grabbed a banana and went out with your mother in a hurry without even having time to tie your hair, I think it is necessary to talk to you about your sleep plan.

Recently, I often hear you complaining about lack of sleep, blaming too much homework in school, having a lot of exams, and why you always need to sleep for eight hours to get enough, and you also say that you envy those classmates who only sleep five or six hours a day. In fact, you don't have to blame yourself for sleeping too much, because you are growing up, and adolescent children already need more sleep. "Growth hormone" is mostly secreted during sleep, so if you don't sleep well, it will easily affect your development. And for those older children who are fully developed, they don't need much sleep.I recently saw a statistic saying that American high school students generally only sleep six hours. Recall that your brother didn’t even sleep five hours a day in high school. For a long time”, naturally you won’t love to sleep so much.

It can be seen from this that if you cannot get up after falling asleep, it is not necessarily because of laziness, but because of physiological needs.So I suggest you review whether you can be faster in the "waking hours" so that you can go to bed earlier, instead of cutting your sleep time. Everyone procrastinates- There is a lifetime of procrastination. The Chinese often say, "Young men don't work hard, and the elders are sad." That's procrastination when you are young. In the same way, you procrastinate one month after another. Aren't you very busy before the end of the semester? That's because the first half of the semester is relatively relaxed, resulting in the accumulation of homework.

No matter how small the place is, in fact, it is procrastinating day by day. For example, yesterday you didn’t get home until after six o’clock because you participated in the school club. You sat on the sofa and watched TV cartoons, and then went to eat. After eating, I saw you enter the room. I have something to ask you. I thought you were doing homework , but found that you were lying on the bed and fell asleep. After waking up, you sat there in a daze again, and blamed yourself for falling asleep and losing your temper. Good! Let's go back and do the math, how much time did you spend watching TV when you first got home? How much time did it take?

If you condense the time, take out the things in your schoolbag when you enter the door, check how much homework you have, have a plan in mind, and watch your "Yimeier" at the same time.Then I watched TV while eating. After eating, I quickly checked the information on the Internet and began to write the report.Will you delay going to bed until after one o'clock again? Therefore, people who always procrastinate until late to go to bed are often not because they really don't have enough time, but because they procrastinate ahead. People are very wonderful, you will find that before the exam, you are very attentive in reading.You will also find that if there are five homework a day, you spend an hour and a half on the first one, an hour on the second one, fifty minutes on the third one, forty minutes on the fourth one, and wait for you to do the fifth one. At this time, look at the time, it is already very late, and it may only take 20 minutes to complete.

But on the contrary, the same homework, you do it backwards-first do the fifth, then the fourth, and the third, then the fifth may take you many hours, but the first only takes 30 hours. minute. This is also because of the relaxed mood, which causes procrastination; you may not necessarily feel the procrastination, and you will only find it after you compare it carefully. Thinking about it this way, if you face it with the mentality of "it was already twelve o'clock in the night" from the very beginning, will you be able to be very efficient and save a lot of time? I also did an experiment with a middle school student in Taiwan.

His homework is busier than yours, and he doesn't get enough sleep every day, so he often falls asleep lying on the sofa when he gets home, and after being pulled up, he often has to be in a daze for a long time before he can enter the working state. His mother came to talk to his father, saying that the child never got enough sleep, and that if he didn’t take a nap first, the effect of reading would be poor; I suggested that she make a statistic for the child: "Try it, let the child sleep first as soon as he enters the door, then get up to eat, and then do homework, what time will he go to bed? On the contrary, you don't allow him to sleep first, Tell him to start his homework early, and what time will he go to bed?"

What do you think the result is? The result is: if she puts the child to sleep for ninety minutes first, the child goes to bed at one o'clock; if she does not let the child go to bed first, the child goes to bed at half past twelve. I slept for 90 minutes before, and I only went to bed half an hour late. Let me ask you, where did the extra hour go? I believe you must have guessed it, because it was dragged out. When the child finds that there is more time, do it slowly.Instead, it’s better to take a nap first, “start” late, it’s getting late, and you’ll be nervous, so you’ll be able to concentrate.

and you know what? Because the child slept for 90 minutes first, not only did he add up to more sleep time, but also because he was in good spirits and clear-headed, he improved a lot in going to bed at 12:30 than if he didn't sleep first. Children! As you enter the senior grades, you will feel more and more that you don’t have enough time, so you have to reduce your sleep. If you still want to sleep well, I’m afraid you have to make a sleep and work plan for yourself. You have to use the urgency of time to force yourself to be more efficient, instead of procrastinating in a vicious circle, causing yourself to lose sleep and health. Note: If you want a "sleep" to have the effect of a "sleep", it is best to sleep for 60 to 90 minutes at a time. According to a comprehensive report by the United States "World Journal" on June 24, 2003, several psychologists led by Professor Sarah Mednick of Harvard University tested and found that visual acuity after a nap of one hour to ninety minutes. Learning ability is much higher than those who do not sleep. In the analysis report published in the "Journal of Nature Neuroscience", it also suggested that the benefits of naps can only be enjoyed by people who experience "slow wave sleep" and "rapid eye movement period".Because both types of sleep refresh your mind and help you process newly learned skills and information. The research report even said that "from the perspective of behavior improvement, napping is as effective in learning intuitive impressions as sleeping at night." Naps also improve the effect of sleeping at night.Experiments have shown that subjects who took a nap on the first day had 50 percent better memory 24 hours later than those who didn't. In addition, according to the research of many sleep experts, the "rapid eye movement period" (referred to as REM, the period when the eyes are constantly turning under the eyelids when dreaming.) has a very good effect of eliminating tension and enhancing learning before sleep. the benefits of.It is also much easier to wake up in REM than in the deep sleep period before REM. REM generally occurs 60 to 90 minutes after falling asleep, so if possible, it is best to take a nap of up to 90 minutes.When a child comes home from school, if he is very tired, it is much more effective to let him sleep for ninety minutes than for twenty minutes. In addition, you should take advantage of the benefits of memory enhancement during the REM period, such as reading a book or memorizing a text before going to bed, then going to sleep for 90 minutes, and recalling what you read before going to bed after waking up, or reviewing it again, it may be more effective effect.