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Telling you how to sleep early for people who are used to staying up late.

 

       After a hard working day, the night will be the time when the body regains strength and restores health, but for some reason, you can’t go to bed early but have to stay up late. That makes the body fall into a more tired state and is dangerous to health even to death.

Staying up late is a condition that is becoming more and more common, especially among students. Most people know that staying up late is bad for health, but what are the harmful effects of it? And is there a way for people who often stay up late to fall asleep easily?

* Effects of staying up late.

* Memory impairment.

The amount of time your body is at rest is the time it takes for you to fall asleep. Therefore, when you stay up late, you are increasing the energy of information to remember, making the brain work continuously.

Your brain must be rested for 8 hours a day, but if you stay up late, it will affect the brain, impairing memory.

* Weakened immune system.

When you stay up late, you may lack energy and lead to fatigue and weakened resistance. This makes it easy for pathogenic microorganisms to penetrate and cause diseases such as colds, respiratory infections, coughs, sore throats, etc.

* Aging, dull skin.

Regulatory activity of skin cells is disordered and erratic when the body is not resting, affecting epidermal cells. This is also the cause of premature aging of the skin, the appearance of wrinkles, dullness, causing a lot of acne, etc. Therefore, to have a smooth, bright white skin, you should practice sleeping early and nutritiously. add lots of vegetables.

* Loss of vision .

Evening is the time when the eyes need to rest and relax after a day of continuous activity. Therefore, when you stay up late, it means that your eyes have to work in low light conditions, over time your eyesight will decrease significantly. Going to bed late causes dry eyes that can cause pain, sensitivity to light, itching, redness, or even blurred vision.

Especially for those of you who are nearsighted, if you don’t want your eyes to get worse and worse, go to bed early.

* Increased risk of certain diseases.

The body is stressed and works sluggishly, inefficiently when you stayed up too late last night. The harmful effects of staying up late are also related to cardiovascular diseases, metabolic disorders, diabetes, obesity, etc.

Staying up late is not a good habit, if you are a person with this habit, you should change to maintain a good health. Remember to sleep on time and get enough sleep to avoid the harmful effects mentioned above!

* How to make people who often stay up late to fall asleep easily.

* Lower the room temperature.

When the body goes to sleep, the body temperature changes. Room temperatures that are too high make it difficult to fall asleep, so lower the temperature when you’re about to go to bed and warm up when you wake up.

Each person will adapt to a different temperature background. So choose a room temperature that is compatible with your body

In addition, taking a hot bath or shower also helps to accelerate the change in body temperature.

* Practice yoga, meditation.

The body is always in a state of stress that will make it difficult to fall asleep. Therefore, meditation and yoga practice will be a discipline that helps calm the mind, relax the body and improve sleep quality.

This method can also have a positive effect on sleep parameters such as quality, efficiency and duration.

* Choose a comfortable mattress.

The tools that make it easier to fall asleep are the mattress and bed sheets. These are the items that affect the depth and quality of sleep. Therefore, you should choose mattresses with moderate firmness to easily fall asleep and prevent sleep disorders.

In addition, the material of the clothing fabric also affects a lot to sleep. Choose clothes that are soft, comfortable, stretchy, and absorbent.

It is best to choose clothes that are comfortable, have good elasticity and absorbency.

One of the causes of insomnia is that before sleeping you are exposed to electronic devices for too long. Watching TV, phones, and computers before going to bed will make it difficult for you to fall asleep.

* Use essential oils.

To easily fall asleep, you can inhale essential oils to relax, relieve stress and improve sleep quality. The most favorite scents are: lavender, mint, rose brocade, lemon essence, orange.

* Limit caffeine intake.

Caffeine works against fatigue and stimulates alertness.

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