"Do it at sunrise and rest at sunset." This is the result of human long-term adaptation to the environment. Staying up late will be harmful to your health. Because adrenocortical hormone and growth hormone are secreted at night. The former is secreted before dawn, which can promote carbohydrate metabolism and ensure muscle development; The latter is produced after falling asleep, which not only promotes the growth and development of teenagers, but also delays the aging of middle-aged and elderly people. So the best time to sleep in a day is from 10 to 6 am.

What self-care measures should people who often stay up late take? First, to strengthen nutrition, we should choose low-quality protein, fat and vitamin B foods, such as milk, beef, pork, fish and beans. Also eat some dried fruits, such as walnuts, dates, longan and peanuts. , can play the role of anti-fatigue. The second is to strengthen physical exercise. You can exercise according to your age and interest to improve your physical fitness. If you feel tired or sleepy after staying up late, you should do gymnastics, Tai Ji Chuan or go outdoors. The third is to regulate the circadian rhythm. People who stay up all the year round should constantly modify and adapt themselves according to the schedule. The fourth is to eliminate the ideological burden. People who often stay up late should avoid anxiety and fear, build up confidence, and maintain a happy mood and high mood at night.