In today's social life, the scope of application of the speech is more and more extensive, which requires the speech content to be substantial, clear and focused. How to write a speech to play a better role? The following is my carefully organized speech on sleep management in 2022 for reference only. Welcome to reading.
Speech on Sleep Management 1 Dear xx:
As the saying goes, "health is the capital of revolution." And sleep is the basis to ensure good health. A recent survey in Shanghai shows that under the influence of family living environment and study pressure, minors generally lack sleep at present.
It is reported that the scientific sleep time is: 2 to 7 years old is more than 12 hours, 7 to 12 years old (primary school stage) is 9 to 10 hours, and junior high school is 8 to 9 hours. This random survey of 60 minors in Shanghai shows that 90% of them don't sleep as required, 55% of them sleep irregularly and for a long time (1 hour or more), and only 10% of them can meet the requirements of scientific sleep time.
According to the survey, the main reasons for the lack of sleep of minors are: First, the pressure of study is too heavy, and a lot of homework and make-up lessons lead to staying up late and lack of sleep; Second, parents' frequent work and activities delay children's sleep time, resulting in insufficient sleep time for children; Third, parents' bad behavior (such as playing mahjong, etc.). ) causes children to sleep whenever they want and sleep as long as they want. These children often stay up late at night and are often late for class during the day. There is a parent in Jinling who often takes her six or seven-year-old children out to dance at night and doesn't fall asleep until it is near 12 at night.
Professor Guo Zhiping, an expert in children's health care in Shanghai Pediatric Hospital, believes that, except for special reasons and special exceptions, minors must work and rest scientifically, and frequent lack of sleep will directly affect their study during the day, which is also unfavorable to their growth and development. Therefore, she appealed that parents must let their children have enough sleep.
For teenagers themselves, there are some reasons for lack of sleep and external pressure, but some students lack sleep because of procrastination in doing homework, low learning efficiency, watching TV, playing games and reading extracurricular books too late. These subjective reasons need to be corrected by ourselves.
Students, the final exam is coming soon, and these two weeks are a tense review stage. But I hope you should pay attention to your health, learn to seize the time, and use the correct learning method to study. For example, in school, we should finish the homework assigned by the teacher in time and master the knowledge of consolidation class; When I get home, my first task is to finish my homework, review according to the teacher's requirements, and hurry up. You can't procrastinate and study late, which will affect your sleep time and your health.
Finally, I hope the students can protect their health and get good grades in the last teacher.
Thank you!
Sleep Management Speech 2 Dear xx:
Turn the bedroom into a paradise for sleeping.
The bedroom should be quiet and dark enough, because darkness can help the pineal gland of the brain to produce pineal hormone, which is a hormone that makes people fall asleep. Heavy curtains can block light, fans or machine noise. A slightly cooler room temperature helps you sleep, so adjust the room temperature to the right temperature. In order to make the air circulate better, you can open the window. If the indoor air is too dry, buy a humidifier.
Form a fixed habit.
Good night habits can effectively let your body tell you when it's time to go to bed. You can use some habitual little gestures to prepare for sleep. For example, read a few pages of novels, spend 5 to 10 minutes doing some meditation, or stretching. It is also important to go to bed and get up on time every day-even on weekends.
Control your appetite.
Being too hungry or too full when sleeping will affect sleep. Don't eat too much before going to bed, or the digestive process will make you wake up easily. In addition, if you eat too much and lie in bed, you will feel sick and your stomach acid will flow back to your esophagus. If you are hungry, you can eat some snacks rich in carbohydrates, which can help the human body release some chemicals, serotonin, which can make you relax. You can also eat a few biscuits, or drink a bowl of oatmeal with some milk or a piece of turkey. Both foods are rich in amino acids and tryptophan, which have hypnotic effects.
Drinking too much coffee during the day, even if you don't eat it before going to bed, will lead to shallow sleep. Once you are over 50, your digestive system will slow down, so caffeine will stay in your body for a longer time, up to 10 hour. Limit your tea, coffee or coke to two cups a day, at least six hours before going to bed. If this doesn't work, you should reduce your total caffeine intake.
Try some exercise.
It's simple: if you feel tired at night, you may sleep better. A study by Stanford University School of Medicine in the United States shows that a group of elderly people aged 50 to 76 who suffer from insomnia should do appropriate exercise for four and a half hours to one hour every week. Compared with another group of people who don't exercise, the former sleeps an hour more than the latter on average every night, and falls asleep faster and has a higher quality of sleep. Outdoor sports are especially helpful. Sunbathing (especially in the afternoon) can help you resist the temptation of taking a nap and strengthen your body's 24-hour biological rhythm.
How to improve sleep quality
We know that sleep is extremely important for brain health. People generally need to have more than 8 hours of sleep, and must ensure high quality. If the sleep time is insufficient or the quality is not high, it will have a bad influence on the brain, and the fatigue of the brain is difficult to recover, which will seriously affect the function of the brain. So what should I do if I often wake up early due to insomnia?
Treatment of insomnia and early awakening;
1, don't eat too much for dinner; Many families eat out when they go to work and school during the day, so when they go back at night, they will cook a lot of dishes to supplement their nutrition. Eating too much before going to bed will lead to indigestion. Go to the toilet often and don't eat too much spicy and greasy things, which will affect sleep.
2, diet therapy helps sleep; I often can't sleep at night. I can drink a cup of warm milk, or mash walnuts and eat sesame seeds. Millet porridge, red dates and tremella soup, lily and honey all contribute to sleep.
3. Sleep time; You can take a nap during the day and refresh yourself in the afternoon. But don't be too sleepy during the day, and it is best not to sleep after two o'clock in the afternoon. Sleep during the day and you won't be sleepy at night.
Thank you!
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