One third of a person's life is spent in sleep, and people who don't sleep for four days will die, which shows that sleep is a normal physiological phenomenon of human beings. Relatively speaking, middle school students struggle to rest until midnight every day because of heavy schoolwork. Many middle school students lack sleep, which not only affects the next day's study, reduces the efficiency of class, but also affects their appetite, thus affecting their healthy growth. Therefore, through investigation and study, the author discusses the problems existing in middle school students' sleep at present, and some countermeasures and suggestions to solve this problem. Key words: Sleep quality and health of middle school students in sleep 1. Introduction Adequate sleep, balanced diet and proper exercise are the three major health standards recognized by the international community. But people generally lack understanding of the importance of sleep. Animal experiments show that if mice don't sleep for more than 6 days, they will have symptoms of dyskinesia until the brain wave voltage decreases and disappears. In contrast, a person who only drinks water without eating can live for 7 days, while a person who doesn't sleep can only live for 4 days. Insomnia has become a prominent problem that threatens the public all over the world. Medical research shows that occasional insomnia will lead to fatigue and uncoordinated movements the next day, while long-term insomnia will lead to inattention, memory disorder, inability to work and other consequences. Second, the problems of middle school students' sleep (1) Questionnaire survey Some people say that students are the most "sleepy" group. In order to understand the sleep status of middle school students, the author recently investigated the sleep status of middle school students in our school and three nearby township middle schools. * * * 300 questionnaires were distributed, and 282 valid answers showed that 78.7% of the students had sleep disorders or insufficient sleep time. The survey results show that among 282 middle school students, 146 middle school students have sleep disorders, of which 86 have less than 8 hours of sleep, and 136 high school students all have less than 8 hours of sleep, that is, 222 students have insufficient sleep time, accounting for 78.7% of the survey. (II) Analysis and reflection on the survey results The author made statistics and analysis on the survey results, and found that 80% of the students have sleep disorders, and nearly 60% of the students have daytime dysfunction due to sleep quality problems (daytime fatigue and lack of energy), which will directly affect students' grades and lead to psychological problems. According to the survey, it has become a common phenomenon that middle school students are seriously short of sleep. Most students get up around 6 o'clock and sleep for about 1 1 ~ 12 o'clock. Few students get enough sleep because of too much homework, and can guarantee a standard 8-hour sleep. The self-control ability of middle school students has not yet reached adulthood, and there are mainly the following problems: 1, the higher the grade, the less sleep. Statistics show that the proportion of sleep deprivation in junior high school students and senior high school students is 30.5% and 78.7% respectively, and the proportion of sleep deprivation in senior high school students is significantly higher than that in junior high school students. Among them, the average sleep time of 93 junior high school students is 8.2 hours, while the average sleep time of 8 1 senior high school students is only 7.4 hours. 2. In the four schools surveyed, the average sleep time of a class in Grade Three is 7.9 hours, while that of a class in Grade Two is 8.6 hours. The contrast in high school is even more obvious. The average sleep time of a senior one class is 7.7 hours, while that of a senior three class is only 6.9 hours. Except lunch break, the average sleep time of 53 senior three students at night is only 6 hours. 3. The investigation of the main factors affecting sleep shows that the main factors affecting students' sleep quality are heavy academic burden, environmental impact and personal emotions. Students who sleep less are mainly due to staying up late. Statistics show that 95% of senior three students, 80% of senior one students and 8 1% of junior three students often go to bed later than 23: 00, and 6 1% of junior two students go to bed later than 23: 00 at least four days a week. Too much homework is the main reason for lack of sleep, mainly focusing on exams and too much homework. The study pressure is too great, the study burden is aggravated, and the spirit is in a state of high tension for a long time, which leads to the decline of sleep quality. 4. Other factors affecting sleep (1) supine-when sleeping, the body bends sideways, and the essence is not scattered. When waking up, stretching activities lead to blood circulation; When lying on your back, your body is uncomfortable, your muscles can't relax, and your hands are easy to put on your chest, which leads to many nightmares and affects your breathing and heart. (2) worry-confusion, anxiety and uneasiness before going to bed can easily lead to insomnia and affect health. (3) Anger-any emotional change will cause qi and blood disorder, leading to insomnia and even illness, so don't be angry before going to bed. (4) Eating-Eating before going to bed will increase the burden on the stomach, which not only affects sleep, but also harms the body. If you need to eat, you should have a rest before going to bed. (5) Lighting-turning on the light to sleep will be harmful to human health. Electric light will disturb the natural balance of the human body, make the body temperature, pulse and blood pressure uncoordinated, make the mind unstable, make it difficult to fall asleep, and wake up easily after sleep. There are many hidden dangers of students' lack of sleep. Lack of sleep is a hidden violation of middle school students' health. There are often phenomena of inattention and dozing off in class. As far as the current situation is concerned, students' lack of sleep will increase with the change of age and grade, which will affect the physical and neurological development of minors, and even the healthy development of mind and body. Among the primary and secondary school patients received by the center, many people have adolescent mood swings and are often agitated because of long-term lack of sleep, and the proportion of them suffering from depression is also high. Zhou Wenjiang, deputy chief physician of the Department of Psychological Rehabilitation, Anning Hospital, Hainan Province, believes that the sleep time required by people will vary with age, individual differences, external environment and other factors. Lack of sleep among primary and secondary school students is not conducive to their healthy growth. Physically, lack of sleep will have an impact on the development of the brain and body organs. For example, long-term lack of sleep may lead to abnormal development of optic nerve and spine; Psychologically speaking, children who lack sleep are prone to depression, depression, anxiety, impatience, inactivity and lack of interest. Psychologically, abnormal performance will in turn affect sleep, making it difficult to fall asleep and forming a vicious circle. The researchers surveyed 2259 middle school students in Illinois, USA. Through the analysis of these students' academic performance, sleep time, depression symptoms and self-confidence, it is found that students who sleep less have low self-confidence, are prone to depression and have poor academic performance compared with students who sleep more. Due to long-term lack of sleep, many students began to lose their attention, their academic performance and their self-confidence. Third, the main countermeasures to solve insomnia Medical research shows that sleep is an important way to eliminate fatigue, can protect the brain, improve brain power, and is also an important factor affecting height. Lack of sleep will lead to many problems such as decreased reaction ability, decreased immunity, and decreased memory. Experts from Guangdong Institute of Mental Health said that solving students' sleep quality problems can improve learning efficiency and promote students' physical and mental health development. The specific measure is to learn to "reduce the burden". In addition, we should attach importance to students' mental health education, guide students to adjust their emotions and improve their sleeping environment. Proper sleep is the best rest and the foundation of keeping healthy and physical strength. (1) Experts believe that in order to sleep comfortably and stably, five conditions should be met in principle: first, light, it is best not to see any light when going to bed, and soft or dark curtains should be chosen; The second is the temperature. It is ideal to keep the indoor temperature at 22℃, and 19℃ is suitable in winter. Third, the air and indoor air should be kept fresh; The fourth is diet, don't eat too much food before going to bed; Fifth, the environment, the bedroom should be quiet. (2) Respect the scientific laws of education and pay attention to the laws of life. First, we should control the amount of students' homework and ensure that students finish their homework around 10:30. Second, educate students about the dangers of sleep and the scientific learning methods in peacetime. Thirdly, it can give students more time for self-control. Fourth, strengthen the management of students' dormitory to ensure that students don't stay up all night and chat in the dormitory. Fifth, it is difficult to fall asleep by talking and chatting with roommates less when sleeping. Reduce the price of canteen meals and introduce some nutrition packages. Sixth, in order to better promote sleep, you can also drink some milk before going to bed and listen to some comfortable and melodious music before going to bed, preferably without lyrics, such as classical music. Four. Conclusion On February 2, 2002, Hainan Provincial Department of Education's Opinions on Reducing the Overweight Burden of Primary and Secondary School Students stipulated that the total amount of school activities for primary school students should not exceed 6 hours a day, and that for junior high school students should not exceed 7 hours. The State Education Commission's Opinions on Fully Implementing the Education Policy to Reduce the Overweight Academic Burden of Middle School Students clearly points out that junior high school students sleep for more than 9 hours and senior high school students sleep for more than 8 hours. Under the premise that the academic burden is so heavy and the entrance examination pressure is so great, this kind of "guarantee" is undoubtedly a fantasy. How to treat the lack of sleep of middle school students in an official document?