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پیام های انگیزشی :

راه های جلوگیری از چرت زدن سر کلاس

  • نویسنده : دکتر حسین رونقی
  • ۶ مهر ۱۳۹۵
  • 2,171 بازدید

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راه های جلوگیری از چرت زدن سر کلاس

بعضی از درس ها و کتاب ها و حتی استادها، خاصیت خواب آوری شدیدی دارند ولی چاره ای نیست و باید با چشم های باز آنها را ببینید .برای  جلوگیری از خوآب آلودگی و چرت زدن سر کلاس به راهکار های زیر عمل کنید.

ابتدا میپردازیم به کارهایی که قبل از رفتن به کلاس باید انجام دهید تا سر کلاس بی حوصله و خواب آلود نباشید.

۱-ورزش کنید.

صبح قبل از رفتن به مدرسه ورزش کنید تا بدن سرحال باشد خون به درستی در بدن جریان پیدا کند. بهتر است ورزش های کششی، دویدن و مقداری گرم کردن انجام دهید.
خوابتان را تنظیم کنید.

۸ ساعت کامل بخوابید.اگر شب به خوبی نخوابید مطمئنا در طول کلاس احساس خستگی می کنید. وقتی با این شرایط به مدرسه بروید همین که آرام بنشینید و به صحبت های معلم گوش دهید احساس خواب آلودگی به سراغتان می آید چون بدن همچنان به استراحت نیاز دارد.

ناهار سنگین  نخورید.

معمولا شما در کلاس های بعدازظهر بیشتر حالت خواب آلودگی دارید و چرت می زنید. دلیل این اتفاق می تواند نوع و کیفیت ناهاری باشد که قبل از کلاس نوش جان کرده اید. بنابراین حواس تان باشد که وعده ناهارتان چرب و سنگین نباشد؛ چون مصرف غذاهای چرب شما را خواب آلود می کند و تمایل دارید بعد از خوردن آن غذاها به خواب بروید. همینطور مصرف دوغ و ماست در وعده ناهار هم به خواب آلودگی شما کمک می کند

صورت خود را با آب سرد بشویید

شستن صورت با آب سرد باعث می شود ۱۵ دقیقه ای کاملا سرحال شوید. همچنین برای این کار باید بلند شوید و به روشویی بروید که به معنای راه رفتن و فعال کردن بدن است.

پیش خوانی داشته باشید.

آماده شدن برای یک کلاس و پیش مطالعه کمک می کند بتوانید بیشتر در بحث کلاس مشارکت داشته باشید. شرکت در بحث کلاس از چرت زدن و کسلی پیش گیری می کند.

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اما اگر با وجود رعایت موارد ذکر شده ، باز سر کلاس احساس خواب آلودگی کردید ،موارد زیر را انجام دهید.

۱-درست بنشینید و لم ندهید .

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شما قبل از اینکه مغلوب چرت زدن شوید، باید حواس تان به نوع نشستن و حالت بدن تان باشد. اگر بدن تان را شل و ول روی صندلی رها نکنید، محال است چرت تان بگیرد. بدن شما هر اندازه فعال تر باشد، گردش خون بهتری خواهید داشت. در این صورت بیشتر توانسته اید بر خواب آلودگی مسلط شوید. اگر روی صندلی لم بدهید یا گردن خودتان را به عقب شل کنید، حتما پلک های تان سنگین می شود و وسوسه چرت زدن به سراغ تان می آید. پس بهترین کار این است که صاف بنشینید، پاهای تان را درست کنار هم قرار بدهید و دست هایتان روی میز و پیش روی تان باشند. رعایت این چند نکته می تواند بدن و مغز شما را از کسالت و خواب آلودگی نجات بدهد.

حالت درست نشتن:

  • کمرتان را صاف کنید
  • کف پاها را روی زمین قرار دهید
  • دست ها روی میز باشد، این کار کمک بزرگی برای پیشگیری از چرت زدن به شما می کند.

نت برداری کنید، حتی اگر نیازی نباشد

یادداشت برداری یکی از موثرترین کارهاست. این یادداشت ها حتما نباید ۱۰۰ درصد کامل باشند. تنها کافیست مواردی که برایتان جالب است را یادداشت کنید و یا سوال هایی که به ذهنتان می آید را بنویسید. با این کار حتی سوال هم برای پرسیدن دارید که منجر می شود بیشتر در فرآیند یادگیری درگیر شوید.

از بحث کلاس لذت ببرید

باید از بحث کلاس لذت ببرید و فکر نکنید که این بحث کسل کننده است. بسیاری از دانش آموزان  فکر می کنند موضوع کلاس بحثی کسل کننده است. برای غلبه به این تصور غلط باید از خود شروع کنید و با چرت نزدن ثابت کنید که بحث کسل کننده نیست. خوب به صحبت های معلمتان گوش دهید و سعی کنید از نکات کلیدی آن الهام بگیرید و لذت ببرید.

از خط خطی کردن و خیال پردازی دست بردارید

در کلاس باید گوش دهید، تمرکز کنید و متوجه صحبت های معلم باشید. نباید مشغول کشیدن و یا فکرکردن به چیزی باشید که از بحث کلاس منحرفتان کند، وقتی درست گوش ندهید دیگر نمی توانید روی درس تمرکز کنید در نتیجه احساس بی حوصلگی می کنید. وقتی بی حوصله می شوید خواب آلودگی خیلی زود خود را نشان می دهد.

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در کلاس فعال باشید و  مشارکت داشته باشید

به صورت فعال در بحث کلاس شرکت کنید. همچنین اگر مطلب را درک نکردید باید سوال هایی بپرسید تا موضوع برایتان روشن شود، با این کار دیگر احساس خواب آلودگی نمی کنید چون در بحث کلاس مشارکت داشته اید.

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سر کلاس لباس ها گرم نپوشید.

نقش لباس مناسب را در این میان دست کم نگیرید. این روزها هوا رفته رفته سرد می شود و احتمالا شما هم لباس های گرم تان را از کمدها بیرون کشیده اید اما بهتر است از لباس های گرمی استفاده کنید که روی بقیه لباس ها استفاده می شوند تا بتوانید سر کلاس آنها را دربیاورید.
گرمای مطبوع حاصل از پوشیدن لباس های گرم، بدن شما را برای چرت زدن آماده می کند. اگر احساس کردید که به علت دمای کلاس، حالت خواب آلودگی دارید، با اجازه معلم و دوستانتان در یا پنجره را کمی باز بگذارید تا هوای تازه به صورت تان بخورد و خواب از سر شما و ایضا بقیه افراد کلاس بپرد!

ماساژ درمانی کنید

کف دست خود را ماساژ دهید و روی قسمت های استراتژیک که کمی دردناک است مقداری فشار بیاورید. روی قسمت های توخالی بازو فشار بیاورید و با انگشتان خود حرکات دایره ای انجام دهید. کمی ماساژ دادن پشت گردن هم می تواند کمک کند. با انجام این کارها باید کاملا سرحال شوید. تمام این حرکات را به نرمی انجام دهید طوری که همکلاسی ها و استاد متوجه آن نشوند.

جلوی کلاس بنشینید

اگر صندلی های اختصاصی دارید از معلم بخواهید که جلوتر بروید. رفتن جلو به این معناست که دوست دارید در بحث کلاس بیشتر مشارکت کنید. این کار تاثیر عجیبی روی توجه کردن به بحث و مشارکت در کلاس دارد، که در نتیجه باعث می شود نخوابید.

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متمرکز باشید.

وقتی معلم در حال تدریس است، باید روی موضوعی که شرح می دهد تمرکز کنید. دیگر مسائل را نادیده بگیرید، نباید در کلاس احساس بی حوصلگی کنید چون باعث می شود به خواب فرو بروید. باید با آموختن و درک مطلبی که آموزش داده می شود خود را مشغول نگه دارید. خود را در فکر کردن به درس فعال نگه دارید، در مورد چیزهایی که معلم می گوید از خود سوال بپرسید، سعی کنید از معلم در مورد مطالبی که بیان می کند سوال کنید و آنچه معلمتان می گوید را با آنچه خود می دانید مقایسه کنید.

تحرک داشته باشید

اگر وسط کلاس احساس کردید به هیچ روشی نمی توانید چشم های تان را باز نگه دارید و الان است که مغلوب خواب شوید، بهتر است به یک راهکار جدی تر و موثرتر فکر کنید. چاره این مشکل چیزی نیست جز تحرک داشتن.
احتمالا بدن شما در حالت بی تحرکی در کلاس قرار گرفته و به همین علت چرت ویژه کلاسی به سراغ شما آماده است. در چنین حالتی بهترین کار این است که تکانی به خودتان بدهید و اجازه بگیرید و از کلاس بیرون بروید. شیر آب سرد را باز کنید و سه چهار مشت آب سرد به صورت تان بپاشید. نگران هیچ چیز نباشید، این راه حل ردخور ندارد.

موفق باشید.

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