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高考压力大睡不着怎么办?
来源:http://www.wanzhi100.com/ 发布时间:2022-01-11
入睡困难导致第二天学习效率下降,随之产生各种各样的情绪反应,严重影响后来的睡眠,是不少高考考生面临的问题。对于问题不是很严重的学生,可以尝试以下方法调整自己的睡眠:
Difficulty falling asleep leads to a decline in learning efficiency the next day, resulting in a variety of emotional reactions, which seriously affects later sleep. It is a problem faced by many college entrance examination candidates. For students whose problems are not very serious, you can try the following methods to adjust their sleep:
营造好的睡眠环境。
Create a good sleep environment.
每天睡觉前为自己营造一个睡眠环境,比如幽暗的灯光,轻柔的音乐、干净的被褥,也可以点上一些芳香精油,让周围充满足够的暗该休息了,好好地睡一觉吧
Every day before you go to bed, create a sleeping environment for yourself, such as dim lights, soft music, clean bedding, and you can also put some essential oils on it, so that the surrounding areas are full of dark and should rest. Have a good sleep.
五种方法有效调节睡眠
Five ways to effectively regulate sleep
深呼吸做放松练习。
Take a deep breath and do relaxation exercises.
可以在睡不着的时候做一些放松练习,深深地吸气,速度很慢,吸入足够多的气体后,停止片刻,然后慢慢地呼出,要慢且均匀,反复几次,使得身体放松,这样对于不是很严重的失眠,就可以产生效果了。
You can do some relaxation exercises when you can't sleep. Inhale deeply and slowly. After inhaling enough gas, stop for a moment, and then exhale slowly. It should be slow and uniform, repeated several times, so as to relax the body. In this way, it can have an effect on less serious insomnia.
济南春季高考
慢慢数数有助睡眠。
Counting slowly helps sleep.
大家熟知的数数法也是一个很好的方法。可以慢慢地数数,也可以数羊,或者是什么别的东西。但是不论数什么,有三个要点大家一定要记住:用来数数的东西一定是枯燥的,不需要动脑去记忆的;数数的时候一定要慢,速度要减慢,最好是越来越慢;数数的时候不用去想,自然数下去,这样的做法才是有效的。
The well-known counting method is also a good method. You can count slowly, you can count sheep, or something else. But no matter what you count, there are three main points we must remember: what you use to count must be boring and do not need to use your brain to remember; Count slowly and slowly, preferably more and more slowly; When counting, you don't have to think about it. Count naturally. This is effective.
运用心理调整的方法。
Use the method of psychological adjustment.
如果以上做法都不奏效,说明失眠某种程度上与心理稳定程度有关,可以运用心理调整的方法:找出自己目前不足的地方、最担心的问题,然后计划一下。离考试半个月的时候,考生想想有哪些不足与问题,针对这些不足与问题,还能做些什么,能做到什么程度,有哪些是已经不可能去弥补的了。明确这一点后,就不必再为这些忧虑了,安心下来,把自己已经会的、掌握的再仔细复习,任何考试都会留有遗憾,只要把会的发挥好,就是胜利了。不再为考试的事忐忑不安,当然能睡好觉了。
If the above methods do not work, it shows that insomnia is related to the degree of psychological stability to some extent. You can use the method of psychological adjustment: find out your current shortcomings and the most worried problems, and then plan. Half a month before the exam, candidates think about what deficiencies and problems they have, what else they can do, what degree they can do, and what it is impossible to make up for. After making this clear, you don't have to worry about these. Feel at ease and review what you already know and master carefully. There will be regrets in any exam. As long as you play well, you will win. No longer worried about the exam, of course I can sleep well.
依靠外界帮助。
Rely on outside help.
对于严重的失眠情况,可以注意一下,在失眠的时候脑海里经常出现的是一些什么样的想法,或是一些什么样的感觉,用笔记下来,第二天看一下,这些问题自己能否解决,如果可以,就在现实中解决这些问题,如果不行,请及时向心理咨询师求教,在外界的帮助下解决问题。
For serious insomnia, you can pay attention to what kind of thoughts or feelings often appear in your mind during insomnia. Write them down and see whether these problems can be solved by yourself the next day. If you can, solve these problems in reality. If not, please ask a psychologist in time, Solve problems with outside help.
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