Sleeping late will inhibit the cerebral cortex for a long time, which will cause a certain degree of artificial brain dysfunction, lead to a decline in understanding and memory, and also reduce immune function, disrupt the biological rhythm of the body, make people become lazy and produce inertia, and at the same time, it is not good for muscles, joints and urinary system. In addition, because the doors and windows are closed to sleep at night, the indoor air is turbid in the morning, and falling in love with the bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and breathing fresh air outdoors are good for your health.
2, rest at noon, full of energy
Taking a proper nap is very beneficial to reduce physical and mental fatigue and improve the efficiency of study and work. A nap is not about the length of time, but about the quality. It is recommended to lie flat on the bed and stretch your limbs to circulate blood to the brain to relieve fatigue caused by insufficient blood supply to the brain. It is not advisable to lie prone on the table. This posture not only limits breathing, but also makes the muscles of the neck and waist tense, which is easy to suffer from chronic neck and shoulder diseases. Studies have shown that taking a nap for half an hour can surpass the relaxed feeling brought to the body by sleeping for two hours at night.
3, often staying up late, affecting health
Studies have shown that staying up late for a long time will gradually lead to neurological and mental symptoms such as insomnia, forgetfulness, irritability and anxiety. Overwork makes the nervous system function of the body disorder, causing the imbalance of the main organs and systems in the body, such as arrhythmia and endocrine disorders. It will seriously lead to the stress state of the whole body, and the probability of infection will increase accordingly.
After a series of studies on sleep and human immunity, American immunologists believe that sleep can not only eliminate fatigue, but also has a close relationship with improving immunity and resisting diseases. The number of T lymphocytes and B lymphocytes in the blood of people who get enough sleep is obviously increased, and these two kinds of cells are the main force of human immunity. Therefore, even in the relatively stressful work, we should keep enough sleep. Studies have shown that college students generally sleep no less than 7 hours a day.
2) How should you arrange the meal time every day?
Three meals a day is a physiological rhythm formed by people in the long years to adapt to the human gastrointestinal environment and physiological functions. Regular eating can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval between meals is 4 to 5 hours according to the time that food stays in the human stomach.
Breakfast: It is most appropriate to have breakfast around 7: 30, that is, 20 to 30 minutes after getting up, because people have the strongest appetite at this time. Moreover, the interval between breakfast and Chinese food should be about 4 to 5 hours, that is to say, if breakfast is too early, the number of times should be increased or lunch should be advanced accordingly.
Chinese food: 12: 00- 12: 30 is appropriate. Lunch is the best rest time, so let yourself have lunch in a relaxed environment. This is not only conducive to mental relaxation, but also conducive to digestion, which is of great benefit to the body.
Dinner: Generally speaking, it is best to eat after 6 pm and before 7 pm. In this way, it is more appropriate to sleep after 4 hours, that is, after 10 pm or around 1 1 pm.
Supper: We don't encourage students to eat supper, because eating before going to bed will not only increase the burden on the stomach and affect sleep, but also affect the appetite for breakfast the next day. But for students who study at night, they will feel hungry after using their brains for a long time. In order to ensure the quality of sleep, it is recommended to eat a small amount of supper at 9: 30- 10: 00.
At the same time, it should be emphasized that three meals should be fixed to form a regular biological clock.
3) Do you arrange your study time well?
When you enter the university, you will find that the way of learning has changed from accepting teachers' knowledge in the past to self-learning supplemented by accepting teachers' knowledge. This determines that you will have a lot of study time at your disposal. The most important thing in college is not how much you have learned, but whether you have learned how to learn things and how to find the starting point of your excitement.
In terms of the use of study time, we think it can be divided into the following types of time, and put forward the following suggestions on the specific arrangement of their time:
1, block time
College students spend most of their time every day to finish the important thing of the day-study, and it takes at least 2-3 hours for a large piece of time. After digesting the content of the day's class and finishing their studies, they read a lot of books related to their majors, consult relevant materials, broaden their thinking and enrich their knowledge. Large chunks of time can also be arranged flexibly and dispersedly, such as allocating the time for self-study to morning, afternoon and evening, so that you will feel happy physically and mentally and have a sense of accomplishment.
It is worth mentioning that during that time in the morning, "a day's plan lies in the morning", and people's thinking is in an excited and sober state in the morning, so it is very appropriate to spend the morning time studying or doing some important thinking.
2. Leisure time
Spare time doesn't seem to be very important, but if we can make full use of those bits and pieces of time and do some small things in learning with little time, such as memorizing English words and practicing English listening and speaking, it is also very impressive.
Step 3 fix time
Students can make study time plans according to their study habits or biological clocks. If they think it is best to study in a certain period of time, they can settle down and form a rule for a long time.
4. Flexibility time
Every content of college study and life needs time, and it is best to be flexible, that is, the estimated time of study plan should be more plentiful. You can arrange a flexible time after completing two or three study tasks. On the one hand, it can be used to make up for things that have not been done before, or it can be adjusted after being disturbed or interrupted in the middle. On the other hand, it can be used for rest and buffering, which makes Zhang Chi moderate. The elastic time should not be too long, and 10 minutes or even 20 minutes is more suitable.
4) Is your spare time colorful?
University campus life is rich and colorful. In addition to daily teaching activities, there are various lectures, academic reports, entertainment activities and sports activities. These activities dazzle freshmen, so how to arrange the rest time after class more reasonably? Let me give you some advice.
1, exercise time-let me relax.
Physical exercise with fitness as the main purpose should focus on aerobic exercise. Therefore, the intensity of exercise should not be too great, but enough exercise time should be ensured.
Generally speaking, taking one day as the unit of time, students should choose morning, afternoon and evening exercise time, and each exercise time should not exceed 0.5-2 hours. When there is a contradiction between exercise intensity and exercise time, exercise time should be considered first. If you are busy with work and study, and can't squeeze out a full half hour to exercise every day, you can take the method of breaking it into parts, that is, exercise 10 minutes every time and exercise several times a day, which can also achieve good exercise results.
Taking a week as a time unit, the number of exercises per week varies from person to person. You can exercise every day or every other day. According to students' actual physical condition, living habits and physiological cycle, "fishing for several days and drying the net for several days" can be determined. It is suggested to arrange large-scale sports activities on weekends and holidays.
2, leisure time-my time, I grasp.
Like working hours, leisure time is also a part of our life. "Learning leisure is a sign of social progress. The true meaning of leisure is' freedom, happiness and significance' and' doing what you love happily'. You should know how to relax, arrange your rest time and adjust your physical condition to the best condition.
We suggest that you take care of your leisure time while arranging your study and work. In a day, you can arrange 1 to 2 hours, such as lunch, after dinner, after class in the afternoon and after self-study in the evening. As for weekends and weekends, you can arrange a whole day. On the long-awaited legal holidays, you can arrange 1-2 days of leisure time to relax and do something you like wholeheartedly.
5) Do you know your biological cycle?
The physiological cycle varies from person to person, and the mental state and energy level also vary from day to day. It is better to measure (continuously record) your mental state, sobriety and agility in dealing with things, find out the curve of physiological cycle, and then arrange your daily activities reasonably, which will achieve twice the result with half the effort.
6) The standard schedule is for your reference.
Daily life schedule
Get up at half past six.
Do morning exercises from 6: 30 to 7: 00.
Breakfast is from 7: 00 to 7: 20.
Morning reading 7:20~7:50
The study time is 8:00~ 1 1:30.
Lunch and rest 12:00~ 14:00
The study time in the afternoon is 14:00~ 17:30.
Extracurricular activities 17:00~ 18:00
Dinner 18:00~ 19:00
Evening study 19:30~22:00
Lights out at 23: 00