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:

營(yíng)造好的睡眠環(huán)境。

Create a good sleep environment.

每天睡覺前為自己營(yíng)造一個(gè)睡眠環(huán)境，比如幽暗的燈光，輕柔的音樂、干凈的被褥，也可以點(diǎn)上一些芳香精油，讓周圍充滿足夠的暗該休息了，好好地睡一覺吧

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.

五種方法有效調(diào)節(jié)睡眠

Five ways to effectively regulate sleep

深呼吸做放松練習(xí)。

Take a deep breath and do relaxation exercises.

可以在睡不著的時(shí)候做一些放松練習(xí)，深深地吸氣，速度很慢，吸入足夠多的氣體后，停止片刻，然后慢慢地呼出，要慢且均勻，反復(fù)幾次，使得身體放松，這樣對(duì)于不是很嚴(yán)重的失眠，就可以產(chǎn)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.

慢慢數(shù)數(shù)有助睡眠。

Counting slowly helps sleep.

大家熟知的數(shù)數(shù)法也是一個(gè)很好的方法?？梢月?cái)?shù)數(shù)，也可以數(shù)羊，或者是什么別的東西。但是不論數(shù)什么，有三個(gè)要點(diǎn)大家一定要記住：用來數(shù)數(shù)的東西一定是枯燥的，不需要?jiǎng)幽X去記憶的;數(shù)數(shù)的時(shí)候一定要慢，速度要減慢，最好是越來越慢;數(shù)數(shù)的時(shí)候不用去想，自然數(shù)下去，這樣的做法才是有效的。

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.

運(yùn)用心理調(diào)整的方法。

Use the method of psychological adjustment.

如果以上做法都不奏效，說明失眠某種程度上與心理穩(wěn)定程度有關(guān)，可以運(yùn)用心理調(diào)整的方法：找出自己目前不足的地方、最擔(dān)心的問題，然后計(jì)劃一下。離考試半個(gè)月的時(shí)候，考生想想有哪些不足與問題，針對(duì)這些不足與問題，還能做些什么，能做到什么程度，有哪些是已經(jīng)不可能去彌補(bǔ)的了。明確這一點(diǎn)后，就不必再為這些憂慮了，安心下來，把自己已經(jīng)會(huì)的、掌握的再仔細(xì)復(fù)習(xí)，任何考試都會(huì)留有遺憾，只要把會(huì)的發(fā)揮好，就是勝利了。不再為考試的事忐忑不安，當(dāng)然能睡好覺了。

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.

依靠外界幫助。

Rely on outside help.

對(duì)于嚴(yán)重的失眠情況，可以注意一下，在失眠的時(shí)候腦海里經(jīng)常出現(xiàn)的是一些什么樣的想法，或是一些什么樣的感覺，用筆記下來，第二天看一下，這些問題自己能否解決，如果可以，就在現(xiàn)實(shí)中解決這些問題，如果不行，請(qǐng)及時(shí)向心理咨詢師求教，在外界的幫助下解決問題。

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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