I used to stay up late every day, but now I need to get up early tomorrow, how can I tire myself and

Go out for exercise, sweat until you sweat, take a shower and you're ready to sleep.

You sleep silently in your heart. It worked.

Avoid drinking tea at night and exercise a little.

Lying down to read a book and play with a mobile phone, but it's not very good for eyesight...

Staying up late is a habit for many people, but staying up late will harm health, and it will affect the efficiency of work and study. Therefore, it is becoming increasingly important to get up early and go to bed early. Here, some feasible solutions are given.

The first solution is to make a reasonable plan. First of all, you need to understand your own body functions and biological clock, and formulate a suitable schedule according to your own situation, including sleep time, sedan chair dry wake up time, diet and other content. According to the plan, you can stick to it for a while, and you can develop new habits.

The second solution is to adjust the environment. Adjust the sleeping environment to the best state, keep the bedroom ventilated and clean, and maintain a certain humidity and temperature. And turn off mobile phones, computers and other electronic devices to avoid being disturbed by blue light to fall asleep.

The third solution is to adjust gradually. For people who are used to staying up late, it is difficult to change the habit all at once, and it can be adjusted gradually. Advance your sleep time by 10-15 minutes every day, slowly adjust your biological clock, and finally achieve the goal of going to bed early and waking up early.

The fourth solution is physical exercise. Proper exercise can help people relieve stress and fatigue, while also improving sleep quality. No need for intense exercise, you can choose easy exercise methods such as walking and yoga.

The above are some solutions to get up early and go to bed early. But it's important to note that changing habits takes time and perseverance. Only by persevering in the implementation can we truly develop good living habits.

If you encounter difficulties, don't give up, you can start by adjusting your plan, environment, habits and physical health, etc., and make breakthroughs in many ways to finally achieve your goals.

With the fast-paced development of modern society, more and more people are accustomed to staying up late, which has greatly affected their physical health. Going to bed early and waking up early is a healthy lifestyle, but for people who are used to staying up late, it is not easy to adjust their schedule and develop the habit of going to bed early and waking up early. Here are some ways to help people who are used to staying up late quickly develop the habit of going to bed early and waking up early.

1. Make a reasonable work and rest planIf you want to develop the habit of going to bed early and getting up early, you must first make a reasonable work and rest plan. According to your own work and life situation, you can make a schedule that suits you. Generally speaking, 10 to 11 p.m. is the best time to sleep and 6 to 7 a.m. is the best time to wake up.

When making a sleep plan, it's important to get enough sleep and allow some time for exercise and relaxation.

2. Gradually adjust the schedule For people who are used to staying up late, it may be difficult to change the schedule all at once. Therefore, you can gradually adjust your work and rest time to allow your body to gradually adapt to the new habits. You can wake up half an hour early in the morning and go to bed half an hour earlier at night, and gradually shorten your sleep time until you reach your desired sleep time.

3. Maintain regular living habitsIf you want to develop the habit of going to bed early and getting up early, you also need to maintain regular living habits. You can eat, exercise and relax at regular intervals every day to allow your body to gradually adjust to the regular rhythm of life. At the same time, it is necessary to avoid over-excitement before bedtime, such as watching TV, playing with mobile phones, etc., which will affect the quality of sleep.

4. Create a good sleeping environmentA good sleeping environment is very important for developing the habit of going to bed early and waking up early. It can keep the room quiet and comfortable, avoiding noise and light distractions. At the same time, keep the room ventilated and humid so that the body feels comfortable.

If necessary, you can use some sleep aids, such as aromatherapy, posture sleep**, etc.

5. Develop good living habitsIf you want to develop the habit of going to bed early and getting up early, you also need to develop good living habits. You can eat more healthy foods, such as fruits and vegetables, and avoid excessive alcohol consumption and smoking. At the same time, it is important to maintain a good attitude and avoid excessive anxiety and stress that can affect the quality of sleep.

Getting into the habit of going to bed early and waking up early is very important for good health. For people who are accustomed to staying up late, if you want to quickly develop the habit of going to bed early and getting up early, you need to make a reasonable work and rest plan, gradually adjust the work and rest time, maintain regular living habits, create a good sleep environment, and develop good living habits. Only by persistently making adjustments and changes can we finally develop the habit of going to bed early and waking up early, so that our body can be healthier and better.

Within 10 to 30 minutes before bedtime, people should forcibly turn off all electronic devices to create an environment that is as dark as possible. "Shanxi Evening News" also reminded that before going to bed, you can sit quietly, take a walk, listen to some slow **, etc., so that the body gradually moves from movement to stillness, because quiet produces yin and yin is prosperous, and appropriate silence can help people fall asleep.

There are many people who are accustomed to taking a bath before going to bed to relieve fatigue, and in fact, people who sleep well may take a bath as a kind of relaxation. But taking a bath before going to bed will raise the body's body temperature, and for people with insomnia, taking a bath before going to bed is likely to be counterproductive. ”

Anyway, what time do you go to bed, just set an alarm after 7 o'clock. Soak your feet at night and exercise more during the day. If you are used to staying up late, you will eat dinner and sleep the next night. Then set an alarm clock for seven in the morning and fall asleep, and that's how I did.

People who insist on going to bed early every day and never stay up late are very healthy later, they rarely have sub-health common diseases, their physical fitness is better than ordinary people, and they do not look old.

The body is relatively good, the mental state is very good, the life is relatively regular, it is not easy to get sick, the immunity is relatively high, and it is not easy to cause cancer.

Later, these people will get better and better, the fat content will decrease, and the beauty will make it easier and less likely to get sick.

There are seven benefits to going to bed early and waking up early: First.

1. Increased sense of happiness, a new study found that people who go to bed early and wake up early are more positive and have a better sense of self-health, whether they are young or old. Being able to soak up the morning sun in the morning may be a reason to feel better. Clause.

Second, better academic performance, for some students research found that college students who go to bed early and wake up early have better grades than those who stay up late. These students live more regular lives, are able to attend classes on time, are more motivated in their studies, and don't have the health problems that come with staying up late. Clause.

Third, the body's energy is more vigorous, people who go to bed early and get up early wake up faster, have a clearer mind, can more quickly devote themselves to activities that require higher attention, are not easy to get sleepy, and have more energy. Clause.

Fourth, the morning study and work efficiency is higher, early to bed and early to get up can complete the morning run, eat a rich breakfast, dress themselves, can complete a more challenging study or work plan in the morning. Clause.

Fifth, do things more seriously, generally speaking, people who go to bed early and get up early may have a stronger sense of responsibility, higher efficiency, clearer goals, and more attention to details. Because people who go to bed early and wake up early are more clear-headed. If something happens, it will plan ahead and act more effectively. Clause.

Sixth, people who go to bed early and wake up early have less risk of depression, people who go to bed early and get up early are generally well-organized and well-prepared, and rarely have a very busy situation, and adequate sleep is also a major reason for reducing depression. Clause.

7. People who go to bed early and get up early may be more harmonious, and people who go to bed early and get up early are not prone to the dark side of their personality, and will not be overly self-centered or psychologically unhealthy.

Preparation:

0.Waking up early during the day, exercising more, and spending more time in the sun can all help you go to bed early.

1.At half past eight in the evening, you should start to wash up, clean up and get ready for bed (start preparing to go to bed early, turn off the computer for a long time, take your time, and make a habit first).

If you have the conditions to take a hot shower before going to bed, it is cold now, and you must do a good job of keeping warm, otherwise you will not wash it after washing the cold straight swing, and if you can't warm it for half a day, don't wash it (another: don't wash your hair).

2.Buy an alarm clock You can set a few more alarms Mine is Tmall Genie.

3.Before going to bed, the room is set up in a dim and quiet environment.

4.After taking care of the work things, take the phone out of the house and charge it (including all kinds of electronic products), but if someone is still looking for it in the middle of the night, then the phone will be taken out of the house and given up, but it should be placed far away from you, and you can't reach out and get it.

5.Leave a stereo **soothing** (usually look for more similar songs and set a playlist) The volume is generally adjusted to 30 40 If it is noisy, it will be lower Set it to probably hear it slightly and will not make noise to your tone (I want to say that if there is nothing, but I am afraid that if you don't sleep to death, I will be embarrassed to hear it in a trance and think it is haunted) Set a timer to turn off Sometimes you don't know when you fall asleep.

6.If you don't like the sound before bed, you can meditate on your own, and you can think differently and imagine yourself as a bird or a fish, and if you want to, you can go up and down as much as you want, and you can think about the interesting experience of becoming this animal, and you will fall asleep when you think about it.

7.You can also try to read books, find books that are not very interesting to education, can be a little boring and esoteric, easy to get sleepy, or can be helpful to you now, you can refer to the feeling of math class when you were in school, which is also very good.

Don't look at ** and so on, the more you watch, the more exciting it is, don't sleep).

8.Physics** Milk, banana, lavender essential oil, wormwood, chrysanthemum, anyway, a lot of them, find the right one for you, eat before going to bed, either drink it, or sprinkle it in the house, and give it a try.

Finally, staying up late is a habit that you have developed over several years, and don't think that it will improve overnight.

All of the above conditions can be matched according to their own conditions.

It is necessary to have a regular schedule and be calm during the rest period, and not to be cranky, so as to maintain a normal routine of work and rest.