What are the benefits of getting enough sleep? How to arrange your work and rest time reasonably?

How to arrange your work and rest time reasonably?

1) Is your rest time reasonable?

1. Get up early and feel refreshed

Sleeping in causes the cerebral cortex to be inhibited for too long. Over time, it can cause a certain degree of artificial brain dysfunction, leading to loss of understanding and memory. , it can also reduce immune function, disrupt the body's biological rhythm, make people lazy and inert, and is also detrimental to muscles, joints and urinary system. In addition, because you sleep with the doors and windows closed at night, the indoor air is turbid in the morning, and sleeping in bed can easily cause respiratory diseases such as colds and coughs. Therefore, getting up early and going outside to breathe fresh air will have many benefits for your body.

2. Take a midday break and be energetic

A proper nap is very beneficial to reducing physical and mental fatigue and improving study and work efficiency. Napping isn’t about the length, it’s 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 down on the table. This posture not only restricts breathing, but also tenses the muscles in the neck and waist, making it easy to suffer from chronic neck and shoulder diseases. Studies have shown that taking a nap for half an hour can bring more relaxation to the body than sleeping for 2 hours at night.

3. Frequent staying up late affects health

Research shows that if you stay up late for a long time, neurological and mental symptoms such as insomnia, forgetfulness, irritability, and anxiety will gradually appear. Overexertion can cause dysfunction of the body's nervous system and cause imbalances in major organs and systems in the body, such as irregular heartbeats, endocrine disorders, etc. In severe cases, it can lead to a systemic stress state and a corresponding increase in the chance of infection.

After conducting a series of studies on sleep and human immunity, American immunologists believe that in addition to eliminating fatigue, sleep is also closely related to improving immunity and the ability to resist disease. People who get enough sleep have a significant increase in T lymphocytes and B lymphocytes in the blood, and these two cells are the main force of immunity in the human body. Therefore, even in relatively stressful work, you must maintain adequate sleep. Research shows that college students generally sleep no less than 7 hours a day.

2) How should you arrange your daily dining time?

Three meals a day is a physiological rhythm formed by people over a long period of time to adapt to the human gastrointestinal environment and physiological functions. Regular meals can maintain the stability of nutrients in the blood and ensure the normal activities of the human body. Generally speaking, the interval of 4 to 5 hours between each meal is determined by the time the food stays in the human stomach.

Breakfast: It is most suitable to have breakfast around 7:30, that is, 20 to 30 minutes after getting up, because people's appetite is strongest at this time. Moreover, it is best to have a gap of about 4 to 5 hours between breakfast and lunch. In other words, if breakfast is too early, the quantity should be increased accordingly or lunch should be advanced accordingly.

Lunch: 12:00-12:30 is suitable. Lunch is the best time to take a break and you should allow yourself to have lunch in a relaxing environment. This is not only beneficial to mental relaxation, but also helpful for digestion, which is of great benefit to the body.

Dinner: It is generally best to eat after 6 pm and before 7 pm. In this way, it is more appropriate to go to bed after 4 hours, that is, after 10 pm or around 11 pm.

Late-night snacks: We do not encourage students to eat late-night snacks, because eating before going to bed will not only increase the burden on the gastrointestinal tract and affect sleep, but also affect the appetite for breakfast the next day. However, for students who study by themselves at night, they will feel hungry if they use their brains for a long time. In order to ensure the quality of sleep, it is recommended that the late-night snack should be small and preferably between 9:30-10:00.

At the same time, it should be emphasized that the three meal times should be fixed to form a regular biological clock.

3) Is your study time organized?

When you enter university, you will find that the learning method has changed from the previous method of mainly receiving knowledge from teachers to the method of self-study as the main method, and supplemented by accepting knowledge from teachers. 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 learn, but whether you learn how to learn things and how to find your own starting point of excitement.

In terms of the use of study time, we believe that it can be divided into the following categories of time, and make the following suggestions on the specific arrangement of the time:

1. Large blocks of time

College students spend most of their time every day completing the most important thing of the day - studying. A large chunk of time requires at least 2-3 hours. In addition to digesting the content of the day's class and completing their homework, they also read a lot and interact with themselves. Read professional-related books and consult relevant information to expand your thinking and enrich your knowledge. Large blocks of time can also be arranged flexibly and dispersedly, such as allocating self-study time to the morning, afternoon and evening. This way you will feel physically and mentally happy and have a sense of accomplishment.

What is worth mentioning is the time in the morning. "The plan for the day lies in the morning." In the morning, people's thinking is in an excited and awake state, so they spend the morning time studying or It's a good time to do some important thinking.

2. Fragmented time

Fragmented time may not seem important, but if you can make full use of those small pieces of time, you can do some learning tasks with very little time. Small things, such as memorizing English words, practicing English listening and speaking, etc., are also very impressive if you persist.

3. Fixed time

Students can make a study time plan based on their own study habits or biological clock. If they feel that learning will be most effective during a certain period of time, they can set it Fix it and form a pattern over time.

4. Flexible time

Every aspect of university study and life requires time. It is best to leave flexibility, that is, the estimated time for the study plan should be slightly more generous. You can arrange a flexible time after two or three learning tasks are completed. On the one hand, it can be used to make up for things that have not been completed before, or as adjustment time after being disturbed or interrupted midway. On the other hand, it can be used to Rest buffer, relax and relax. The flexible time cannot be too long, 10 minutes or even 20 minutes is more appropriate.

4) Is your spare time rich and colorful?

University campus life is rich and colorful. In addition to daily teaching activities, there are also various lectures, academic reports, cultural and recreational activities, sports activities, etc. These activities dazzle college freshmen. How to arrange their spare time more reasonably? We have some suggestions for you.

1. Exercise time - let my body and mind relax

Physical exercise with fitness as the main purpose should be mainly in the form of aerobic exercise. Therefore, the exercise intensity should not be excessive. Large, but ensure enough exercise time.

Generally speaking, based on one day as a time unit, students should choose to exercise in the early morning, afternoon and evening. Each exercise lasts no more than 0.5-2 hours, between exercise intensity and exercise time. When conflicts arise, exercise time should be considered first. If you are busy with work and study and cannot squeeze out half an hour for exercise every day, you can break it into parts, that is, exercise for 10 minutes each time and exercise several times a day. You can also achieve better exercise results.

Taking one week as a time unit, the number of exercises per week varies from person to person. Exercise can be carried out every day or every other day. The "how many days to exercise" can be determined according to the student's actual physical condition, living habits and menstrual cycle. Fish, let them dry in the net for a few days.” It is recommended to arrange high-intensity sports activities on weekends and holidays.

2. Leisure and entertainment time - my time, I control it

Leisure time, like working time, is a part of our lives. "Learning to relax is a sign of social progress. The true meaning of leisure is 'freedom, happiness and meaning', and 'doing what you love with joy'. Only by knowing how to relax and arrange your own rest time can you Adjust your physical condition to the best condition.

We recommend that you take care of your leisure and entertainment time while arranging study and work.

On a day-to-day basis, it can be arranged for 1 to 2 hours. Time periods such as lunch, dinner, afternoon class, and evening self-study can be arranged flexibly. As for weekends and weekends, you can arrange a whole day. On long-awaited statutory holidays, you can arrange 1-2 days of leisure time to relax and do something you like.

5) Do you understand your menstrual cycle?

Menstrual cycles vary from person to person, and mental state and energy level also have highs and lows throughout the day. You might as well measure (continuously record) your mental state, level of wakefulness, and agility in responding to things throughout the day, find out the change curve of your menstrual cycle, and then arrange your daily activities appropriately to achieve twice the result with half the effort.

6) Standard work and rest schedule for your reference

Daily life arrangement schedule

Get up at 6:30

Morning exercise 6: 30~7:00

Breakfast 7:00~7:20

Morning reading 7:20~7:50

Class study time 8:00~ 11:30

Lunch and break 12:00~14:00

Afternoon study time 14:00~17:30

Extracurricular activities 17:00~ 18:00

Dinner 18:00~19:00

Evening self-study 19:30~22:00

Lights out 23:00