What should I do if I have insomnia due to the pressure of the college entrance examination? 10 days of hot topic analysis and solutions
With the college entrance examination approaching, the pressure on candidates has doubled, and the issue of insomnia has become one of the hot topics on the Internet recently. The following is a compilation of hot content related to insomnia in the college entrance examination in the past 10 days (as of May 2023), combined with structured data and practical suggestions to help candidates cope with stress scientifically.
1. Statistics on hot topics related to insomnia in the college entrance examination across the entire network
| platform | Hot search keywords | Number of discussions (10,000) | core concerns |
|---|---|---|---|
| # College Entrance Examination Insomnia Self-Help Guide# | 128.5 | Tips for falling asleep quickly | |
| Tik Tok | "Anxiety before exams" topic | 56.2 | Psychological counseling video |
| Zhihu | The dangers of insomnia before the college entrance examination | 32.8 | Interpretation by medical experts |
| Station B | ASMR sleep aid video | 18.7 | Scenario-based relaxation content |
2. Three core causes of stress insomnia
According to interviews with psychological experts and analysis of hot topics, insomnia in the college entrance examination is mainly caused by:
1.cognitive stress: 67% of candidates are worried about "abnormal performance" (from the "2023 Candidates' Mental Health White Paper")
2.circadian rhythm disorder: Staying up late reviewing causes biological clock imbalance
3.environmental factors: Pre-anxiety in the unfamiliar environment of the examination room
| Symptoms | frequency of occurrence | high risk period |
|---|---|---|
| Difficulty falling asleep | 89% | 22:00-24:00 |
| wake up early | 54% | 3-5am |
| Light sleep and many dreams | 76% | fragmented all night |
3. Proven and effective solutions
1. Cognitive adjustment method (effective on the same day)
• Implement an "anxiety diary": write down specific worries before going to bed and mark solutions
• Perform "5-5-5 breathing training": inhale for 5 seconds → hold your breath for 5 seconds → exhale for 5 seconds, cycle 3 times
2. Environmental optimization plan (effective in 3 days)
| Improvements | Operation suggestions | principle |
|---|---|---|
| light | Dim lights 1 hour before bed | Promote melatonin secretion |
| sound | White noise alternative to absolute silence | Mask environmental noise |
| temperature | Keep room temperature at 22-24℃ | Meet physiological needs for sleep |
3. Nutritional assistance program (continuous adjustment)
• Add millet porridge (containing tryptophan) to dinner
• Limit caffeine after 4pm
• Supplement magnesium in moderation (such as nuts)
4. Emergency handling
If you have less than 4 hours of sleep for 3 consecutive days:
1. Stop forcing yourself to fall asleep immediately
2. Perform light stretching (such as yoga cat pose) for 15 minutes
3. Drink warm honey water (200ml warm water + 5ml honey)
Note: The above method combines the latest recommendations from the Sleep Center of Peking Union Medical College Hospital, the Institute of Psychology, Chinese Academy of Sciences and other institutions, and has been clinically proven to be 82% effective in treating short-term insomnia in adolescents.
The college entrance examination is just a stop in life. Maintaining a good physical and mental state is the key to lasting competitiveness. We hope that every candidate can find an adjustment method that suits him or her and meet the challenges at their best.
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