Sleep at a fixed time every day, and the biological clock will change slowly. Time is running out, and your body will naturally feel sleepy. At the same time, you can also keep some bedtime habits, such as brushing your teeth, washing your face and taking a bath. It means that you are going to bed soon and your body is ready.

Keep a dark sleeping environment. Light affects our biological clock. When the environment gets dark, the body will want to sleep. But many people who sleep late will play mobile phones and watch computers. These electronic devices emit blue light, which affects the biological clock and causes sleep to slow down. So try not to play mobile phone in bed.

Don't stay in the dark room after getting up. Light can help us wake up, so try to brighten our environment after waking up, such as opening curtains, turning on lights, and even going out for a walk.