I m in my third year of junior high school, how can I change from a long sleeper to a short sleeper,

Short napping refers to a short sleep time (about 5 hours), but the quality of sleep is equivalent to the quality of hours, which cannot be adjusted in a short time.

When you go to bed, you must relax your whole body, don't think about anything else, and you must go to bed regularly, and before going to bed, you must meditate in your heart, get up at 6 o'clock tomorrow, and get up at 6 o'clock tomorrow. After a while, I woke up at six o'clock, and I didn't need an alarm clock. And try to consume energy during the day, because it is a habit to only sleep for so long, so when you sleep at night, your brain will almost replenish enough.

That's pretty much it.

Students in the third year of junior high school are the same as those in the third year of high school, due to the pressure of going to school, if the foundation is not very good, they will not be able to pay attention during class and do not understand and doze off. It is recommended that you review the basic knowledge carefully, and then summarize the questions and apply the knowledge you have learned, find the weak links and ask the teacher and classmates, and solve them in time.

Try to finish your homework in the shortest possible time, go to bed at night and relax Don't think about schoolwork, get up on time in the morning, eat breakfast, and drink a cup of coffee You should be in good spirits.

5:40 is so happy to get out of school, we don't get out of school until 7 o'clock, an hour and a half to get the homework done and the rest of the time to review, Nima can't sleep 6 hours a day, the spirit is still good, and the habit is natural.

I'm trying it right now, relying on caffeine and mint and Red Bull to refresh myself, sleeping only 3 hours a day without any discomfort, you can try it too.

If there is, it must be the online class that changes me.

This question is related to the body's biological clock, for example, if you are used to taking a nap at 1 p.m. Every day at this point, they get sleepy, and so do they. To get a good night's sleep, you need to:

Develop a good routine and relax your mind before bed.

Don't overfeed yourself before bed.

The light in the bedroom should be soft and the temperature should not be too high.

Wash your feet with hot water every day before going to bed.

In terms of diet, you can eat more sunflower seeds, jujubes, honey, millet, milk, etc., and drink millet, lotus seeds, red dates, and lily porridge at night.

Try not to drink tea, coffee, or cola after noon.

Alcohol should not be consumed before bedtime. While alcohol may cause you to fall asleep quickly, it can also disrupt your sleep rhythm and affect your recovery.

Don't smoke: Nicotine prevents people from falling asleep smoothly and affects sleep quality, even if you smoke a small amount before bedtime.

With the general acceleration of people's pace of life, sleep deprivation has become a common phenomenon among urban people today.

How does sleep determine longevity?

Everyone's personality is different, and so is the amount of sleep needed

The average adult is suitable for 7-8 hours of sleep, sleep research experts call people who sleep 6 hours or less "short sleepers", such as Edison and Margaret Thatcher, people who sleep 9 hours or more are called "long sleepers", such as Einstein, and many creative people in the fields of science and art are long sleepers.

So if you always need to sleep for more than 9 hours to be refreshed, it may not be because you are lazy, it is likely that you are a long sleeper, and you do not need to deliberately sleep less in order to be like others.

Different ages need different amounts of sleep

These numbers are just average time, not necessary to measure how good or bad sleep is, and can range from less than 3 hours to more than 10 hours if you want to get quality sleep.

We will find that with the increase of age, the time of sleep will be less and less, so we should also adjust the time of sleep according to the change of age, the best sleep time for different ages is also different, we should ensure scientific sleep according to our age, so that it is more conducive to our health and longevity.

According to a survey by the American Anti-Cancer Association, people who sleep an average of 7-8 hours per night live the longest; 80% of people who sleep less than 4 hours per night are short-lived. The length of sleep is also related to age, infancy can sleep 12-16 hours a day, childhood sleep time is generally 10-12 hours, adolescent sleep time is about 8 hours, middle-aged 6-7 hours, elderly generally 5-7 hours. Therefore, it is not that the more you sleep, the better, but that the quality of sleep has a greater impact on lifespan.

Therefore, if there is insomnia, you need to pay attention to it, it is best to fix your work and rest, don't stay up late often, don't think cranky before going to bed, it is best to take it with sleep incense, which can better relax the nerves, reduce anxiety, help fall asleep quickly, and improve sleep quality.

First of all, you need a cooler sleeping environment, and studies have shown that people sleep better when the ambient temperature is 18 degrees Celsius. Secondly, if you warm up your body before going to bed, then you may fall asleep faster. For example, taking a hot bath can make you more sleepy.

Just relax your mind, and if you still can't sleep, I'll give you the following food, hoping to help you sleep well.

1. Vinegar: Some people are overworked after a long trip and have difficulty falling asleep at night, so you can use a tablespoon of vinegar mixed with warm water to take it slowly. After drinking, close your eyes and calm your mind, and soon you will fall asleep.

2. Sugar water: If you have difficulty falling asleep due to irritability and anger, you can drink a glass of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance entering the brain can make the cerebral cortex inhibited and easy to fall asleep.

3. Milk: Tryptophan in milk is one of the eight essential amino acids in the human body, which not only inhibits brain excitability, but also contains the effect of making people feel tired. It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people sleep peacefully, which can make people fall asleep quickly.

4. Fruits: People who are overtired and suffer from insomnia can eat apples, bananas and other fruits before going to bed to resist muscle fatigue; If you put fruits such as oranges next to your pillow, their scent can also promote sleep.

5. Bread: When you have insomnia, eating a little bread can calm you down and urge you to sleep.

6. Millet: In addition to being rich in nutrients, millet has the highest tryptophan content in millet. Traditional Chinese medicine believes that it has the effects of strengthening the spleen, stomach, and sleeping. Diet: Take an appropriate amount of millet, add water to cook porridge, eat it at dinner or before going to bed, it can have the effect of sleeping.

7. Fresh lotus root: Lotus root contains a large amount of carbohydrates and rich calcium, phosphorus, iron, etc. and a variety of vitamins, which has the effects of clearing heat, nourishing blood, and removing annoyance. It can cure blood deficiency and insomnia.

Diet: Take fresh lotus root and simmer it over low heat, add an appropriate amount of honey after slicing, you can eat it at will, and it has the effect of calming your mind and falling asleep.

8. Sunflower seeds: Sunflower seeds are rich in protein, sugar, vitamins, amino acids and unsaturated fatty acids, etc., which have the effects of flattening the liver, nourishing blood, reducing blood pressure and cholesterol. Swallowing a handful of sunflower seeds every night has a good sleep effect.

9. Lotus seeds: Lotus seeds are fragrant and delicious, and have the effects of nourishing the heart and spleen, nourishing blood and soothing the nerves. In recent years, biologists have experimentally confirmed that the lotus seed contained in lotus seeds, aromatic glycosides and other components have a sedative effect; After eating, it can promote the secretion of insulin from the pancreas, which can increase the supply of serotonin, so it can make people fall asleep.

Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep aid.

1) Pour a tablespoon of vinegar into a glass of cold boiled water and drink it, which can hypnotize you to fall asleep and sleep sweetly.

2) For people who often suffer from insomnia, make porridge with lotus seeds, longan, lily and rice (corn), which has the effect of making people fall asleep.

3) People with blood deficiency and insomnia can often take lotus root powder, or simmer lotus root with honey over low heat to eat in moderation; You can also use 10g of longan meat, 5 red dates to remove the pit, and a steamed egg to eat, once a day.

4) People with heart deficiency, sweating, and insomnia should cut it with a pig heart, put 25g of Codonopsis and Angelica sinensis, and steam it together, remove the medicine, eat the pig heart and drink the soup, which has a good effect.

5) For insomnia caused by high blood pressure, 50g of plantain root and 100g of lean pork can be used to hypnotize and fall asleep.

6) For patients who are anxious and insomnia, take 50g of plantain root and 100g of lean pork and boil them together to hypnotize them to fall asleep.

7) For insomnia patients with neurasthenia, take a tablespoon of lettuce slurry and dissolve it in a glass of water. Because this milky white juice has a calming and calming effect, it has a certain hypnotic effect.

8) Eat an apple before going to bed. Or put a peeled or cut citrus on the bedside table for insomniacs to inhale its aromatic scent, which can calm the central nervous system and help you fall asleep.

9) Mash the onion in an appropriate amount, put it in a bottle and cover it, put it on the pillow to smell it before going to bed, and generally fall asleep after a while.

- 7-8 breathing.

The method is very simple, as long as you use your nose to inhale for 4 seconds, hold your breath for 7 seconds, and finally exhale for 8 seconds, you can feel sleepy after 3 cycles, you may not be sleepy at first, but as long as you insist on doing it 2 times a day, after 6-8 weeks of habit, you can quickly fall asleep within 60 seconds!

2. Take a hot bath half an hour before going to bed.

A hot bath can not only wash away the dirt of the day, but also soothe and relax the stress of the skin, reducing the stress of work and life. At the same time, taking a hot bath before going to bed can raise your body temperature and strengthen your pajamas, which can help you fall asleep better.

3. Milk before bedtime.

Foreigners generally like to drink a glass of warm milk before going to bed, which can regulate the inside of the body and make it easier for you to fall asleep.

4. Fundamental solution.

Drink a bag of sleep dream fragrance before going to bed, no ***, insist on falling asleep quickly for a period of time, improve sleep, prolong deep sleep, adjust the biological clock, and improve sleep quality.

Exercise often in a good air environment, and you can sweat a little to increase the oxygen content in the blood, which is also called aerobic exercise. The second is walking, walking about 6 kilometers away every day, also known as replenishing yang qi.

In terms of diet, there is porridge or soup at every meal, and the food is added with gourds, large baskets, and sweet potatoes.

You can also use hot water to scald your feet for 30 minutes before going to bed every day, heat the water in time when the water is cold or heat it quickly, maintain the temperature of the water, sweat if it is hot, comb your hair with ten fingers back more than a dozen times before going to bed, and push your little belly down 200---300 times from top to bottom, and feel comfortable as well. It will work for you, please try it.

I wish you good health.