How to do nervous insomnia before college entrance examination? Teach you how to sleep well

33 days from the countdown to the college entrance examination, many candidates in the eve of the college entrance examination is very easy to get nervous, insomnia is more common. Sleep is not good even preview, reading brain is drowsy, can't settle down how can I concentrate on preview, improve review efficiency?

Here's how to avoid nervousness and improve sleep quality:

1. You can do some relaxation exercises when you can't sleep. Inhale deeply and slowly. After inhaling enough gas, stop for a moment, then exhale slowly, slowly, evenly and repeatedly to relax your body. If you don't have serious insomnia, you can go to sleep.

2. Create a sleeping environment for yourself before going to bed every day, such as dim lights, soft music, clean bedding, so that there are enough hints around - it's time to rest and have a good sleep!

3. Prepare test equipment by hand

For the pencil, eraser, ruler, etc. needed for the exam, parents should let their children prepare them by hand instead of replacing them. Instead, we often miss something, or adults and children rely on each other, and as a result, no one does it. However, parents must urge their children and carry out necessary inspections. The day before the exam, parents should check the exam permit or the requirements in the "examinee's notice" as soon as possible, in case of any lack of preparation and missing things, they can immediately make up.

4. Meditation therapy

Lying in bed imagining that you are next to a calm stream or on a calm beach can help you fall asleep. Researchers at Oxford University found that insomniacs who recalled relaxing scenic spots in bed fell asleep an average of 20 minutes earlier than other hypnotic methods.

5. Diet helps sleep

Don't eat too much dinner. For those who are not easy to fall asleep, it's better not to drink caffeinated drinks in the afternoon and evening. If none of the above measures works, it shows that insomnia is related to the degree of psychological stability to some extent. You can use the method of psychological adjustment, and the examinee can think about the shortcomings and problems, what can be done, what can be done, and what is impossible to make up. Once this is clear, there is no need to worry about it.

6. Emotional relaxation

Before going to bed, you should make sure that your mood is stable and that you are in a relaxed state. Before you go to sleep, do something to help relax your brain. If you want to watch TV or listen to music for a while before going to bed, you should avoid playing the volume too much. The light should not be very bright when reading before going to bed. In addition, a moment of meditation helps to relax.

7. Don't change your schedule

You can't relax completely or work hard the day before the exam. Work and rest time should be basically consistent with the original, so that the child can maintain a fixed physiological and psychological rhythm, in order to play steadily in the examination room.

8. No more basketball games

Examinees should not watch TV programs with great joy, great sorrow and ups and downs, nor play online games with fierce plots such as gunfights and fights. Proper exercise can be carried out, but it must not be too violent. Neither basketball nor swimming is advisable. Because under the heavy pressure of review, the body has not exercised for a long time. If you play too much, you will surely have muscle ache and mental fatigue the next day. If you are injured, you will have to bear the physical pain while answering questions in the examination room. If you are serious, you will not go to the examination room at all.

9. Enter the state of doing exercises

The purpose of doing exercises on the day before the exam is to practice hands, warm up and find feelings. The next day, you can enter the state immediately and play normally in the exam room. Wang Jisheng suggested that we should focus on the problems we have done and not do too much. The key is that we will be confident once we do it. In addition, through hands training, I have been in a good state, with a quick mind, and can start and react quickly.

To sum up, it is normal for examinees to have a certain degree of fear, worry, anxiety and insomnia on the eve of college entrance examination. Do not go to bed in advance. The more restless the mood, the more likely it is to cause insomnia. Candidates can take some effective measures to improve their sleep quality before going to bed:

1. Have a cup of hot milk before going to bed

2. Soak feet in hot water for about 10-15 minutes

3. Use your thumb to massage the Yongquan acupoint (the place where the foot is concave) on the sole of your foot. Massage slowly and rhythmically in one direction, so that the slow mood can be stabilized.