A must-have for staying up late in high school

Students in their third year of high school often feel that time is not enough. Many motivated students will study until very late, and staying up late is common. Although staying up late is bad for the body, they still try their best to get into a good school. Students who feel sleepy after staying up late will try to find ways to stay awake, but what are the essential methods for high school seniors to stay awake? Some refreshing foods must be the students' choice, but of course it is still recommended that high school students try not to stay up late.

1. The correct way to stay up late in high school

1. Understand your own sleep characteristics

How much sleep and when you should sleep actually varies from person to person and has a lot to do with genes.

To complete at least one sleep cycle, experts say that it takes at least 2.5 to 3 hours from the beginning of sleep to the completion of a sleep cycle, but even this is still too short. He suggested that the shorter the time you stay up late, the better.

2. It’s better to go to bed early and get up early

The key is to maintain complete sleep and the stability of the biological clock as much as possible, which means that sleep should best include all stages and not be intermittent. If you are a morning person, you might as well choose to go to bed early and get up early to study; if you are an evening person, studying in the first half of the night may be more effective. The key is not to deviate too much from your original biological clock.

3:00 to 5:00 in the morning is when the body temperature is the lowest, and it is also the time when you are most sleepy. Staying up late at this time is the least efficient, so it is best to avoid staying up late. As for the saying that it is best to go to bed between 10:00 p.m. and 2:00 in the morning, there is actually no medical consensus on this.

2. How to use food to regulate

Experts say that when studying at night, the mitochondrial energy consumption is faster than during the day, and more calories are needed. At this time, high school students should choose monosaccharide foods that can provide calories immediately, such as fruits, honey water, or even glucose solution. However, late-night snacks such as instant noodles and sweets are too high in fat and will hinder metabolism.

Foods rich in vitamin B, such as yeast, whole-wheat products, vegetables, milk, eggs, etc., can help calm the mind, eliminate fatigue, and are good companions for staying up late. Since coffee and energy drinks contain caffeine, you should pay attention to the amount and time of drinking, so that they are not still effective when you want to go to bed, which will disrupt your menstrual cycle.

If you stay up late, you should supplement with vitamin B foods, deep-sea fish or nut foods the next day. These foods can protect nerve tissue and are beneficial for boosting spirits.

3. Environmental adjustments can also help

In addition to food, you should also pay attention to the impact of light. When staying up late to study, you should pay special attention to sufficient light, because the body can sense the surrounding environment, and light can slightly inhibit the secretion of melatonin, making it less likely to feel sleepy.

4. Sleep debt can only be repaid with sleep

High school students should pay special attention to the fact that after staying up late, the next day is the best period for the body to recover. Sleep debt can only be repaid with sleep. If you stay up late the day before, it is best to make up for it immediately the next day. But don't make up for sleep during the day, because the quality of sleep during the day is poor, and worse, it will disrupt your biological clock. If you are really tired, you can take a short nap at noon, but no more than an hour. Then go to bed early and get up at the same time the next day to slowly make up for the sleep.

5. Correct precautions for staying up late in the third year of high school

1. High school students will feel very tired when staying up late, but no matter how tired they are, it is best not to go to bed to rest in the middle. It is like a machine that is turned on and off suddenly, which is very bad for the body.

2. If you are too sleepy, you can drink stimulating drinks such as coffee or tea to refresh yourself, but be careful not to drink hot drinks with a concentration that is too high to avoid hurting your stomach.

3. When you stay up late, the brain's oxygen demand will increase, so you should take deep breaths from time to time.