How to cope with the habit of staying up late due to lack of concentration?

The questioner said that staying up late for a long time has made their skin look bad, caused dark circles under their eyes, and made it difficult to concentrate during the day. The questioner knows that this is not sustainable and that staying up late is a waste of time. However, they have been unable to quit—yet!

The good news is that the questioner already has the awareness and motivation to go to bed early. There are also some great methods that can be adopted!

First, let's make going to bed early a fun, gradual process! It's not realistic to go from sleeping at 4 or 5 o'clock to 11 o'clock overnight. But you can achieve small goals by going to bed 15 minutes earlier every day. Second, avoid doing strenuous exercise or watching videos that stimulate emotions before bed. Put your phone out of reach before bedtime.

Once again, you can drink a glass of milk before going to bed. If you don't have the habit of drinking water before going to bed and going to the toilet frequently in the middle of the night, you should definitely give it a try!

But milk is another kind of psychological suggestion that I really think is worth trying! Everyone thinks milk is effective, and as long as you believe it, it will be effective. Finally, light can interfere with our sleep, so you can choose an eye mask if necessary.

Then you need a comfortable quilt and a pillow of the right height. Once you have all this ready, it's time to choose your perfect sleeping position! A good position will give you a great night's sleep.

I feel like I'm wasting every day, but I'm ready to change that! I'm going to repeat this every day with a positive attitude.

Did you know that poor sleep quality can cause anxiety?

If you feel like you've wasted every day, get yourself moving! You can do it! Since you feel bad and it feels meaningless, and you can't quickly find meaning if you keep doing it, then instead of wasting time, you might as well spend it doing something!

First, take some time to think about the kind of life you want to lead or the kind of person you want to be. It doesn't matter if it's a dream or a daydream—the key is to think about it and figure it out!

2. Now, it's time to find examples of people who are like that! They can be successful people or people around you. See what they did, how they did it, and why they did it.

3. Set goals and plans to help you follow through with your ideal self! You can do things like reading, exercising, writing, waking up early, and so much more. You can make a plan, considering the short term first and then the long term. Of course, in order to cultivate good habits, you can also participate in some punching communities to motivate yourself through the power of the group!

Now for a few tips to make the most of the above steps! Once you've implemented them, don't overthink it – just do it! Willpower is fragile, so start with small goals that will give you a great sense of achievement. And don't set too many goals at once, especially some big ones – focus on one at a time and you'll be amazed at what you can achieve!

Some things may involve an internal struggle at the beginning, but don't worry! During the process of narrowing down goals and establishing a sense of control, you must also deliberately use willpower to restrain your inner negative energy. Persevere for a period of time until you feel positive feedback, that is, a sense of control and accomplishment from the task. For example, punching in after running 2 kilometers, taking notes after reading for half an hour, etc.!

Once you've achieved something, it's time to treat yourself! Give yourself a well-deserved reward for all your hard work.

Dear questioner, I'm excited to help you with your question!

From what you've told me, it seems that your insomnia may be caused by anxiety.

[1] It's time to tackle the issue of staying up late! It's important to understand the harm that staying up late can cause. While changing your habits is a great start, it's not enough on its own. That's why it's crucial to address this issue before it becomes a problem. The good news is that you have the power to make a change! You can gradually reduce the time you stay up late by starting with just an hour and then gradually increasing it again. You have the freedom to control your own time. Let's get started!

[2] Before bed, enjoy a delicious snack that'll help you sleep like a baby! Try milk and ripe bananas. These foods are packed with nutrients that'll calm your mind, relieve stress and anxiety, and help you relax. You'll be fast asleep in no time!

For a good night's sleep, avoid drinking stimulating drinks before bed. This will help you get the rest you need and avoid insomnia and anxiety.

[3] Before going to bed, encourage yourself and give yourself a sense of security. Put down your phone and imagine yourself on a beach or at the seaside. Breathe slowly and think about the best thing you did today. Affirm and encourage yourself. Never criticize yourself. Give yourself confidence and a sense of security. Tell yourself: I deserve to be treated well. I must love myself. Keep myself healthy and positive at all times.

[4] Don't overthink! Talk about tomorrow's problems tomorrow morning. To be self-disciplined, you must insist on going to bed early and getting up early. Don't let yourself get too anxious. Now think about what causes insomnia. Is it that you lack a sense of purpose and motivation in life, or that you have given up on yourself and have no confidence in dealing with many things or people? Without anxiety, sleep will gradually improve. Psychological illnesses will be shown through the body. Solve the psychological problem, and then solve the physical problem.

I really hope the above is helpful to the questioner!

It is essential to adjust your biorhythm without delay.

Staying up late has a detrimental impact on not only the body but also the essence and spirit. Traditional Chinese medicine has a wealth of theories surrounding essence, spirit and energy, which can be explored further.

I would like to provide guidance on how to address the issue of staying up late. I am confident that you are aware that this is an unhealthy habit, but you find it challenging to break.

The reason is that you are aware of only one side of the story, whereas there is another side that you are not aware of. You are aware that staying up late at night is bad for your health, but you are not aware of the extent of the damage or of any serious consequences that may result from staying up late. Once you become aware of the truth, you will naturally be deterred from staying up late again.

Staying up late to play on your phone is indicative of an internal deficiency. You are confused and unhappy on a daily basis, lacking direction. It is imperative to identify a genuine passion and pursue it as a primary objective. This will lead to a sense of fulfillment. When you are no longer lacking in fulfillment, you will become less dependent on your phone. In fact, when you are internally fulfilled, you will not be driven to rely on external sources.

Without exposure to global perspectives, it is challenging to develop a comprehensive worldview.

Many individuals are unable to identify their professional aspirations due to the limited scope of their networks and a lack of exposure to external perspectives. This can result in a narrow perspective and an inclination to prioritize personal comfort over professional growth.

It would be beneficial for you to expand your horizons by visiting larger cities, where you will find a wealth of opportunities and a diverse population. Alternatively, you could broaden your knowledge by reading biographies of renowned individuals and learning from their experiences.

In summary, it is essential to embrace new experiences and opportunities to achieve greater fulfillment.

I wish you the best of luck!

Hello there!

I think your current lack of concentration is probably related to your long-term lack of sleep.

We all know that staying up late and not getting enough sleep can have a negative impact on our health. From rough, dull skin to acne, a bad complexion, dark circles under the eyes, a decline in concentration, a decline in physical fitness, poor immunity, and an increased susceptibility to other diseases, the list goes on! It's no surprise that this can have negative consequences both physically and mentally. You've probably experienced all of this first-hand, but it seems that the habit has been going on for too long and it's tough to break bad habits. So, how can you kick the habit of staying up late?

I've got a few suggestions for you that I think you'll find helpful.

1. It's so important to understand the harm of staying up late. You might only be aware of the superficial harm of staying up late, but you should also be aware of the greater harm it may cause to your health if you continue to stay up late for a long period of time.

So, it would be a great idea to learn more about this area so that you can gain a deeper understanding of it. Because human perception determines human behavior, when you have a sufficient understanding of something, you will have a strong motivation to change.

2. Find that special moment to break the old pattern!

We all have routines that we fall into, don't we? They're like an inherent pattern that will continue to repeat itself once formed. But there's no need to worry! You can find a point to break it.

You can try to create such an occasion in your life, such as the arrival of spring in March, making a new friend, watching an inspirational movie, etc. It would be great for you to have an event that makes you feel happy and want to start a new life, which can be used as a time for a new beginning.

3. Give yourself a little mental nudge.

Think about all the amazing things you've done in the past. Every success requires willpower, and so does changing bad habits. Tell yourself, "I am a person with a strong willpower, and if I am willing, I can do it!"

It's also important to remember that you've got this! You can do it, especially if you grit your teeth and persevere, especially at the beginning. And remember, you've got to rely on your own willpower to do it.

4. It's also a great idea to create a suitable environment for yourself!

We're all connected to our environment in so many ways. It affects us and we affect it. Have you ever noticed how a dorm full of hardworking folks can inspire those who are a bit more laid back?

You can also choose someone with a healthier routine as your reference. It's a great idea to keep your routine consistent with theirs, and you can even let them lead the way!

It's a great idea to go to the library or study room more often to feel that wonderful, uplifting atmosphere!

5. It's time to develop a new routine!

You can even make a new habit to replace an old one! Just make a new schedule, write it on paper, stick it to your bedside table, or create some other sense of ritual.

6. And don't forget to exercise!

Exercise is a great way to give yourself a boost! It can help you feel more confident, increase your willpower, and improve your concentration. Plus, it's a fantastic way to improve your physical fitness and establish a good routine.

7. Give yourself lots of time to adjust slowly.

It's so important to remember that habits are formed over a long period of time, and it can take time to change them. So, try not to set overly strict goals for yourself, as this can lead to frustration and a loss of confidence in your ability to change.

It's so important to take things one step at a time. You're not going to become someone else overnight, so don't expect that. It's totally normal to have setbacks and regressions along the way, so don't lose confidence. You've got this!

I really hope that Hongyu's reply helps you out! Thanks so much for your question!

We all know that staying up late isn't good for us, right? And we all worry about our skin getting dull and losing its radiance when we do it.

Not only does staying up late harm your health, it also "breaks your heart."

It's so important to remember that staying up late affects the functions of the organs that are on night duty. This means that there won't be enough energy to allocate.

I know staying up late isn't good for you, but I'm wondering if you'll stop doing it?

At the end of the day, those who often stay up late don't really like to stay up late, but they just can't help it!

I'd love to know what your reasons are for staying up late.

It's so important to understand what you want to get from staying up late. Once you know that, you can change your behavior and start making positive changes!

Let me start by chatting about some of the reasons why we might stay up late:

1. We all have those moments when we feel afraid of losing something or someone, and we want to hold on to it.

I don't know if the lovely host has had this experience, but it feels like the day is too short, and going to bed early feels like a waste of life.

I've heard so many people say this!

It's as if they have some unfulfilled ideals or some major tasks that they haven't completed.

But, you know, times are tough, and time waits for no man.

They feel anxious about not having accomplished anything and always feel like they've wasted time.

They just want to spend more time working through the regrets they have in their hearts.

It's totally normal to have these regrets. But remember, they can only be expressed through the inner world, and they don't actually solve the real problem.

2. They're so afraid of falling asleep because they're worried their subconscious will have a mind of its own and come out in a big way.

Sleep is when our minds really get to work, so it's no surprise that many psychological problems can come up at night, even in sleep.

Some very rational people, bless their hearts, whose emotions aren't expressed well, will erupt twice as much at night.

It's totally normal to feel afraid to go to sleep. It's often because we're holding on to fears that we can only barely suppress when we're awake.

So, if you're forcing yourself to stay up late, remember to support yourself and don't be afraid or lose control.

3. Late at night, when everyone is fast asleep, you might feel like you just want to be alone with yourself.

Some folks just feel wiped out after spending the day socializing with others.

Isn't it lovely when you can have time all to yourself at night? You can have space and be alone with your emotions. It's so nice to be able to go back to your inner self and just be with yourself.

At this time, they can just be themselves and completely relax, which they really enjoy. They love this state so much that they don't want to come out of it!

4. When everything is quiet, you can work with peace of mind.

Some work just has to be done in a quiet environment where your mind can be at peace.

We all know how it is! The distractions of the day make it impossible to continue working.

So, this kind of staying up late is really about having some professional or personal needs.

The host can take a moment to reflect on the above and see what the reason might be for themselves. Could it be that they're experiencing a sense of loss of anxiety caused by feeling like they want to do something but not knowing what? Or, are they feeling like they're wasting their lives?

The night can feel like a time when everything disappears. I'm wondering if the host is experiencing this kind of worry and fear?

If this is the case, I really think it would help if the host could figure out what his life goals are and then draw up a plan to follow as a general direction.

Then, you can break down your big goal into small ones, create small plans, and put them into action during the day.

It's totally normal to feel a bit nervous about staying up late at night to check your phone. It's a common fear of losing contact with the outside world, and it's natural to worry that you might miss something important.

You'll be okay! Everything happens for a reason, and you'll be able to find out what that reason is when you're ready.

You've always been in this world, and you've always been connected to other people.

Once you fall asleep, you're still there, and everything outside is also resting. They're waiting for you and resonating with you, so you can just relax and let them take care of you.

So, set a time for yourself to go to sleep, put your phone aside, and let your city, your friends, and your family accompany you to sleep, okay?

I really hope you'll appreciate these answers and that they'll help you to gradually improve your habit of staying up late. They're based on my work with your subconscious mind.

Hi, I'm Yan Guilai, a psychological counselor. I really hope things work out for you!

Greetings!

As a heart exploration coach, I believe that learning is the most valuable asset of the human body.

From your description, it is evident that you are experiencing a complex array of emotions, including distress, confusion, anxiety, discomfort, and a sense of helplessness.

The inability to concentrate is the primary reason for staying up late. Without further elaboration, three pieces of advice can be provided:

First and foremost, it is imperative to ascertain the rationale behind this conscious decision.

Given your assertion that prolonged periods of staying up late result in adverse effects on one's skin and impair one's ability to concentrate, it is evident that there is a need for change. Your observation that you envy individuals who adhere to an early bedtime and an early morning routine, coupled with your desire to alter your current habits, suggests a clear intention to make a change. However, despite this intention, you have not yet been able to implement the necessary modifications.

You indicate that you engaged in nocturnal activities on a near-nightly basis from junior high school through college. This suggests that staying up late has become a defining aspect of your lifestyle. Is there any other reason for this?

You indicate that the majority of the time you remain awake past your bedtime is due to the use of your mobile phone for non-essential purposes. Consequently, it is necessary to ascertain whether your reasons for staying up late are also associated with poor self-management, namely, your inability to exercise self-discipline, or whether they are related to difficulties in obtaining sufficient sleep, or if there are other factors involved. In short, it is essential to identify the underlying cause of your nocturnal activities.

It is only when the underlying cause is identified that a solution can be found.

Secondly, it would be beneficial to undertake a rational consideration of your current state of mind.

Rational thinking enables a more nuanced understanding of oneself and one's surroundings.

In order to adopt a rational perspective, it is necessary to undertake two key actions.

First, it is important to recognize that habits can be modified.

As habits are formed over time, it is possible to alter one's own habits. When an individual comes to understand this, it may facilitate the process of change.

Indeed, the assertion that habits can be altered implies that individuals possess the capacity to modify their behaviors and enhance their self-management abilities. When individuals undergo such changes, their circumstances tend to evolve in accordance with these shifts.

Secondly, it is important to recognise that the potential for change is contingent upon one's willingness to embrace it.

In other words, the ability to eliminate a detrimental habit such as staying up late late depends on the strength of one's motivation to change.

The probability of success is directly correlated with the strength of the desire to change.

When viewed in this rational manner, the various negative emotions may be resolved to some extent.

I reiterate my recommendation that you concentrate on yourself and consider the steps you can take to effect a change.

A rational examination of the situation may also facilitate the identification of an appropriate course of action. At this juncture, it is advisable to focus on one's own efforts and strive to perform to the best of one's abilities.

For example, one might inquire as to whether a genuine desire for change exists and, if so, the strength of that desire. In the absence of a strong desire for change, one might consider the potential consequences of remaining awake late into the night, such as worsening skin and health conditions. This may serve to enhance the motivation to alter one's behavior.

Additionally, it may be beneficial to examine the factors that contribute to the formation of the habit of staying up late. This could entail analyzing one's daily routine and identifying the specific time at which one begins checking one's phone and engaging in activities that may be perceived as time-wasting. In such instances, it may be helpful to deliberately alter one's routine by substituting the time spent on phone checking with activities such as reading, even if it is for a brief period of five minutes. Alternatively, one could consider turning off one's phone and deliberately avoiding checking it, thereby modifying one's routine and potentially reducing the likelihood of staying up late.

Additionally, one may inquire of those who adhere to an early bedtime and an early morning routine how they accomplish this, which may also motivate one to implement similar habits.

Additionally, reading literature on procrastination, such as Overcoming Procrastination, may prove beneficial in motivating individuals to implement changes.

Additionally, one may request that one's family members encourage them to retire for the night at an appropriate hour. This may prove an effective method for modifying one's tendency to remain awake beyond a reasonable hour.

Additionally, one may consider engaging in physical activity in the evening, such as exercise, as a means of disrupting the detrimental pattern of staying up late and improving sleep quality. This approach offers a potential solution that addresses two interrelated issues simultaneously.

Once action is initiated, the various negative emotions that have been previously experienced will gradually dissipate. This is because action can be seen as the antithesis of these negative emotions.

It is my hope that this response will prove beneficial to you. Should you wish to engage in further communication, you are invited to click on the "Find a Coach" link at the foot of this page, which will enable you to contact me directly.

Dear Question Asker,

After reviewing your comments, I empathize with the challenges of staying up late, the internal conflict and distress associated with the desire to stop staying up late but the inability to do so.

In the current climate, a significant proportion of the population is experiencing difficulties in maintaining a regular sleep pattern. While this may initially appear to be a relatively superficial issue, it is important to recognise that there are often underlying emotional and relationship issues at play.

1. Our needs and desires are not being met.

In many cases, the reason for staying up late at night is that during the day, many of your needs and desires are not being met. For example, you may have a need to be affirmed, a need for your own time and space, a need to be cared for and accompanied by others, and a need to vent your anxieties.

These needs were not identified or addressed during the day, so individuals seek to fulfill their desires through immediate gratification methods such as scrolling through their phones or watching videos. It is more accurate to describe this behavior as playing with one's phone than to suggest that the subconscious mind is attempting to compensate for inner deficiencies and concerns by engaging with the phone.

2. Extend the daytime.

Staying up late at night is often the result of insufficient time during the day. Desires and needs that were not fulfilled during the day will often be fulfilled during the quiet hours of the night. This concept was previously mentioned in the first point, and it will be expanded upon here.

It is not uncommon for individuals to stay up late at night to spend more time with themselves and satisfy their personal needs. This may be particularly true for those who are busy with work or studies during the day and have limited time for their personal pursuits. Consequently, they may choose to delay going to bed at night to spend more time on themselves.

Given that the day is over once sleep begins and the next day begins with work, it is understandable that those who dislike studying or working during the day would want to delay going to sleep at night to spend more time with themselves.

Regarding the act of scrolling on your phone without engaging in meaningful tasks, it is a natural response to the accumulation of strenuous work and responsibilities throughout the day. At night, you may feel inclined to unwind and engage in leisure activities, which can be perceived as a way of compensating for the demands of the day.

3. A deficiency in emotional support and unresolved past traumas

A lack of love can also result in similar issues. When an individual consistently experiences a lack of care and warmth from others in their lives and relationships, they may seek to compensate for this deficit by using instant gratification methods such as checking their phone.

A lack of love and affection can result in feelings of emptiness and a sense of being lacking in some way. This can manifest as a desire for love and connection in the present, as well as in the past, when experiences and circumstances may have resulted in a lack of love and support.

For instance, if an individual has not received adequate love and support from their family of origin, or has not resolved past conflicts and issues in their relationships, they may experience internal distress. However, due to the demands of daily life, they may seek solace in virtual mobile phone time as a means of coping and attempting to compensate for these unresolved issues.

4. How should this situation be addressed and overcome?

I believe that you must feel very uncomfortable staying in this state. You will be constantly caught in a cycle of remorse and anxiety between staying up late and feeling remorseful and anxious about always staying up late on your phone without doing anything worthwhile.

If you wish to improve your current situation, it is first necessary to acknowledge and accept that you stay up late at night and use your phone.

Staying up late to use your phone is detrimental to your health and causes significant distress. However, this behavior is a manifestation of your subconscious mind's attempt to address a current need. It's important to recognize that staying up late to use your phone is a valuable coping mechanism for you in the present.

Once you acknowledge that you are seeking gratification through activities such as scrolling on your phone and staying up late, you will experience a reduction in self-blame.

Furthermore, less self-blame will allow you to seek alternative resources, such as reading more books to gain insight into your issues or seeking psychological counseling to address past traumas. Once your inner needs and traumas are addressed and underlying needs are met, the behavior of frequently checking your phone will naturally diminish.

I hope this reply is helpful to you. Best regards, [Name]

Dear Sir/Madam, I empathize with your predicament. You are reluctant to stay up late, yet circumstances dictate otherwise.

It is evident from your statements that you are experiencing anxiety and impatience, as well as a keen desire to seek assistance in addressing this situation.

You also referenced the physical consequences of staying up late. It is, in fact, detrimental to one's health.

Furthermore, staying up late can lead to adverse physical consequences, including skin problems, dark circles under the eyes, lack of energy, and difficulty concentrating. It can also cause hormonal imbalances and hair loss. Therefore, it is evident that staying up late is not beneficial for the body. Have you ever sought professional medical advice?

Could the issue be that some physical discomfort is causing you to have trouble sleeping?

Psychological Level:

1. It is evident that you are aware of this. You have indicated that you are engaging in leisure activities rather than studying, and you perceive this as inadequate. It appears that you have expectations regarding your own performance and hope to utilize this time for academic pursuits, yet you are not doing so. Thus, it is crucial to ascertain whether this expectation is intrinsic or external.

Or did this expectation originate with your family? Or was it introduced to you by your educational institution or society at large?

Have you considered this possibility?

2. Could you please define what you understand by "wasting time"?

3. What activities do you engage in that provide a sense of temporal efficacy? These activities could include studying or other pursuits.

4. This is merely a conjecture. You are apprehensive about spending the day, as you feel that it should not be spent in this manner, which causes you to experience anxiety. However, while you are anxious, you are uncertain about how to resolve the situation.

One may posit that the desire to avoid missing out on the present moment leads to procrastination, which is intended to preserve the current state of clarity and awareness. It is therefore pertinent to inquire whether this is indeed the case. This line of questioning is merely intended to provide a direction for further reflection.

5. [To live life to the fullest]. Please describe how you currently live your life to the fullest, and provide a rationale for your choices.

Hello, host! I'm so excited to help you with your situation. I just want to remind you that staying up late at night is not good for our body and mind. For example, just like you, you're experiencing some physical changes, like your skin is starting to look bad and you have dark circles under your eyes. Mentally, you're starting to become less focused. From your words, it seems that you know this incorrect sleeping schedule is even making you anxious and feel guilty. This is actually putting your body and mind in an unsafe situation.

It's so great that you've started to see how this issue is affecting you and that you're reaching out for help! Self-awareness is a powerful tool, and I'm excited to share some suggestions that I think will really benefit you.

I really hope you can be patient and read to the end. It's not easy to type, but I'm so excited to share this with you!

You've been staying up late since junior high school, which is a long time! To get to the bottom of this, we should first try to go to the hospital for a relevant examination. This way, the doctor can prescribe some medicine to properly regulate your physical state.

Guess what? It's usually just playing with the phone! Are you a little phone-dependent? Because of the rapid development of electronic products, the phone seems to have become a part of us. We can't let go of it, and we have to check it even if we don't have any messages. At night, it's the phone saying goodnight, and in the morning, it's the phone saying good morning. Try not to play with the phone before going to bed at night. The sporadic stimulation from the phone will make our brain even more active. As a result, if we keep checking the phone before going to bed at night, we will probably just feel more awake, and it won't help us sleep.

Tell yourself to play with your phone less and change your focus. Before going to bed at night, read a book or listen to sleep-inducing music (search for "sleep (promoting)" on Ximalaya and you will find many related audios; choose the one that suits you). Give up your phone before going to bed at night, and you will see an improvement in your sleep!

Of course, it may not work in the beginning, but if you keep at it, you will see amazing results!

What are you anxious about? I think this question should be approached from the perspective of your life situation. You should also sort out your own life and learning situation. Is it that one area that makes you very dissatisfied? When we are in a state of anxiety as a whole, all our worries will come flooding back to us when we go to sleep at night. In this situation, even if you don't play with your phone, the anxiety in your head will be enough to keep us up until three or four o'clock in the morning.

So, take stock of your life and ask yourself what you are anxious about. Is it that the matter has not met your expectations? It's time to find out!

What are the things about my current situation that I don't like? How can I turn this around and make it even better?

It's time to return to your true self and do some sorting and summarizing! You need a heart-to-heart talk to solve your problems. Face the dragon under the carpet, that is, the things you are still avoiding, not facing, and not solving. The original poster, because you rarely describe your personal life situation, this is just to provide you with a way of thinking about solving your insomnia problem. If you have it, pay attention to it and take it seriously; if not, then first of all, I congratulate you—you have handled yourself very well!

I've been trying out a new routine and it's been quite the adventure! I used to have trouble sleeping, but now I'm learning to embrace the early morning hours. I've been getting up later and later, and it's been an amazing journey. No matter what time I go to bed, I've been determined to not sleep in the next day. It's been a challenge, but I'm so excited to see what this new routine brings. Yesterday, I felt like I hadn't woken up yet, but today I'm already embracing the early morning hours. I'm learning to love the quiet moments before the day begins. This new routine is teaching me so much about myself and I'm excited to see what the future holds.

Dear host, that's all I have to say. I'm sending you all my love and positive energy for a speedy recovery and a good night's sleep. I love you to bits!

Hello, host. I believe the best way to approach your current situation is to analyze your problem in three parts: 1. analyze the reasons for staying up late, 2. recognize the dangers of staying up late, and 3. insist on going to bed early and quit staying up late.

1. Perhaps it would be helpful to consider the reasons for staying up late.

(1) Perhaps it would be helpful to consider why you used to be able to go to bed early, but now you stay up late. Was it because you used to go to school and had clear goals, so you went to bed early and got up early to avoid affecting your studies? Now that you're working, you may feel less motivated.

(2) It can be challenging to stay up late, especially when we're drawn to engaging with our phones. It's understandable that playing with our phones can be addictive. Additionally, we're often influenced by a lot of fragmented information, which can make us feel happy in the moment. However, this can lead to a cycle of staying up late to watch more content, which then makes us want to stay up even later.

2. It would be wise to recognize the potential dangers of staying up late.

(1) First, regarding playing with the phone, it is important to consider the impact of prolonged exposure to short-term pleasure on brain function. When the brain is continuously stimulated, it releases dopamine, which can lead to increased addiction to the activity of watching the phone, potentially resulting in fatigue. Additionally, engaging with the phone for extended periods can consume a significant amount of energy, as it requires sustained attention and may cause a desire for immediate gratification in other areas of life. This can contribute to feelings of anxiety when faced with unexpected situations, which can have broader implications for one's overall well-being.

(2) It is often the case that the mental state the next day is not as good as it could be when a person is tired. When a person is tired, it can be challenging to maintain their willpower and self-control. Staying up late can sometimes lead to a vicious cycle, making it difficult to control one's actions. Staying up late can also have negative effects on one's body.

(3) It is said in the question that your skin has become increasingly worse, and this could be a consequence of staying up late. Because you don't feel well the next day after staying up late, it might also affect your work and life the next day.

3. You might consider going to bed early and waking up early to help you break the habit of staying up late.

It is widely acknowledged that staying up late has a number of negative effects on our health and wellbeing. With this in mind, I would like to suggest a few methods that you may find helpful.

(1) Consider engaging in an activity that piques your interest and nurtures your personal growth. Set aside an hour each night to explore a new skill, such as learning to draw or write. This type of hobby is best when it involves a tangible outcome, as it requires mental effort to complete. Conversely, activities that involve prolonged screen time, such as excessive phone usage, tend to be more passive and addictive. They often stimulate the brain, preventing it from engaging in other important tasks.

(2) It would be beneficial to learn to focus, as long-term cell phone use may result in the brain forming an unexpected expectation of what is in front of it, which could potentially stimulate the brain's imagination. To put it figuratively, the brain may crave stimulation. Therefore, it might be helpful to set aside an hour each night to focus on one task, disrupt the original brain loop, and form a new brain circuit.

(3) Go to bed early. In the first week, consider going to bed half an hour earlier than usual and turning off your phone. It's possible that at this time, it may be challenging to fall asleep. If so, try counting numbers, starting from 1 and counting to 300, focusing all your attention on the numbers you are counting. It's important to not stop during this time and to relax your whole body. Take a deep breath every time you count, that is, count every time you take a deep breath. You may find that you naturally fall asleep when you reach about 200+.

(4) Consider incorporating some form of exercise into your daily routine. It seems that you have a lot of time on your hands, given that you spend a considerable amount of time playing with your phone. You might want to set aside half an hour every day to exercise. When you exercise, your body produces endorphins, which are similar to the dopamine produced when you look at your phone. However, the feeling of euphoria from endorphins comes from hard work, which gives you a positive energy. On the other hand, too much dopamine secretion can make you feel empty. This is why you might find yourself becoming more and more addicted to looking at your phone. You feel empty if you don't look at it, and you feel the same way even if you do look at it, but you just can't help yourself. You might want to consider breaking up the time you used to spend looking at your phone and using it for exercising. Once you start sweating, you'll feel good.

(5) Consider learning to motivate yourself. It may be helpful to set a 21-day goal. In the first week, you might try going to bed half an hour earlier than usual, thinking about your interests and hobbies, and identifying what you most want to do. In the second week, you could consider adjusting your schedule to go to bed by 11:00. You might find it beneficial to use the one hour of dedicated time each day on the things you want to do. It may be helpful to avoid using your phone during this hour. In the third week, if the results are good, you might consider motivating yourself a little to see your own success.

(6) Consider reducing your anxiety levels. While your skin has now worsened, there is no need to worry too much. Generally, it takes one to three weeks for skin to heal. As long as you stick to going to bed early and waking up early, your skin will improve after three weeks.

In conclusion, I would like to suggest that you consider the following approach: first, recognize the current situation; second, be courageous in making changes to yourself; and third, allow new habits to replace old ones. By doing so, you can alter your thinking patterns and, in turn, improve your life. Finally, I wish you the best of luck, and I am grateful for your consideration.

Hello, question asker! It's like seeing a friend in person when you read the words!

I can't help but click on posts about staying up late. It seems to have become a way of life for many young people, like an addiction. They know it's harmful, but they can't seem to stop. I'd like to share some of my thoughts with the poster.

1. The questioner knows staying up late has bad effects like bad skin and dark circles under the eyes. He also knows he can't concentrate. He's anxious about staying up late because he doesn't do anything meaningful when he stays up late. He just spends it on his phone, wasting time.

Day by day, it became a habit that affected my mood and physical state. I couldn't stop the rhythm of the single loop. This single song seemed to have never stopped from junior high school to college.

2. The questioner is aware of the dangers of staying up late and is willing to seek help. This shows internal motivation to change, which is key. Second, the questioner's late nights are "active" late nights. This means they are intense and many people have no choice but to stay up late for work. As long as the questioner is willing to change and create an environment, staying up late can be avoided.

3. I don't know what the questioner's late-night routine is like. People's biological clocks have rhythms, so changes should be made gradually. Here are some tips to try:

Draw a rough timetable of your current schedule, focusing on bedtime and wake-up time. Check the box for meaningful activities and cross out the rest.

Think about what's most important to you right now. Spend a little time each day on it.

Turn off your phone for 30 minutes. Relax, do something other than browsing on your phone, listen to music, read a book, etc. Get ready to go to sleep.

Review your schedule each week to give yourself a little encouragement.

While following the plan, do more outdoor activities and aerobic exercises. Yoga is good for relaxation and sleep. Boys can play ball.

If you can't sleep, it's okay to go to bed early. You can listen to some relaxing audio to help you sleep.

Let me know how you feel in a month. Thanks!

Dear question asker,

I came across your question on the platform and I empathize with your current state of anxiety. It seems that staying up late for an extended period has taken a toll on your skin, giving it a less than optimal appearance. Additionally, you've been noticing dark circles under your eyes. It's understandable that you don't want to stay up late, yet you find yourself staying up until 3 or 4 in the morning. This has led to a loss of concentration during the day. From this, it's evident that you're aware of the potential dangers of staying up late and feel that you need to make a change. It's not that you stay up late to study or engage in other activities, but rather, you tend to spend time on your phone, which could be perceived as a form of procrastination. I'm here to support you in making a positive shift in your routine.

It's worth noting that this issue is quite common, particularly among city dwellers. Many young people nowadays tend to stay up late at night, engaging in activities like playing with their phones, playing games, and watching dramas. Over time, this can lead to a loss of self-control and difficulty concentrating during the day. It's not uncommon for this to affect various aspects of their lives, including studies and work, and it can also have a noticeable impact on their health.

I wonder if I might ask for some suggestions as to what might be helpful in this situation.

It might be helpful to consider controlling external factors that could keep you up at night, such as playing with your phone, playing games, and watching short videos. You might find it beneficial to delete those time-consuming and unproductive mobile apps, such as short video and movie apps, to eliminate distractions.

It may be helpful to develop good sleeping habits. Once you have established a routine, it may become easier to go to bed early and wake up early. You could consider going to bed half an hour earlier and setting aside some time to do other things, so that you use up all your energy and naturally feel tired and want to sleep. I personally go to sleep like this: for example, doing some exercise, doing the housework, reading a book, listening to some music, practicing meditation, etc.

It would be beneficial to improve your self-control, go to bed at the right time, and avoid using your phone, even if you're listening to music. Nurturing drowsiness and striving to go to bed early could help you form this habit and feel better during the day.

It might be helpful to consider setting the bedroom lights to a warm color to create a quiet and warm sleeping environment, which could help you fall asleep more quickly.

…………

There are many methods to choose from, and the best one for you may vary. What works for one person may not necessarily work for another. The key is to be determined and persevere. Having persistence and determination is essential.

I hope my answer is helpful. I wish you well.

Hello, question owner. It's like seeing you in person.

I need to change my habit of staying up late. How can I do that?

The Amazon China National Sleep Survey revealed that staying up late has become a normal part of life for Chinese people. Over 80% of Chinese people get less than 8 hours of sleep, nearly 70% usually go to bed after 11 pm, and over 60% of respondents say they stay up late more than 6 days a week. Additionally, about 80% of respondents said they are facing health problems caused by staying up late, which are generally manifested as memory loss, slow reaction time, headaches, insomnia, aging skin, and decreased immunity. The questioner also recognizes the disadvantages of staying up late. However, you stated that recently you can't help staying up until 3 or 4 in the morning. Staying up late provides a sense of pleasure. When you're by yourself, you can do whatever you want, especially now that the internet is so developed, with short videos and online articles that seem to

The questioner also feels the disadvantages of staying up late. But you said that recently you can't help staying up until 3 or 4 in the morning. Staying up late is a pleasure. When you're alone, you can do whatever you want. Especially now that the internet is so developed, short videos, online articles, etc. seem to attract us very easily.

Give us pleasure. Question asker:

Question asker:

Tell me about your current sleeping situation.

We need to know how to scientifically regulate our bodies after staying up late.

Tell me what time you usually go to bed and what time you want to go to bed. Tell me what the quality of your sleep is. Have you made any plans?

2. Don't blame yourself as soon as you get up after staying up late. Staying up late just makes you a little tired. However, the habit of staying up late is harming your body. Bad habits are formed slowly, as are good habits.

The questioner has a greater understanding of life and should have stronger self-control than they did as an adolescent. There is no need to envy others who go to bed early and get up early. You can do it too.

If you feel like you need help or a good mood, but you don't have either, it means you're unhappy at night.

I don't know the situation of the questioner's life, but I hope they can go out for a walk and relax.

Cultivate a strong inner self.

"Feeling like you've wasted your life" is unacceptable and must be overcome.

Here are some tips for not staying up late:

Get up early and do more exercise during the day.

Turn off your phone earlier in the evening. If you go to bed at 10 o'clock, turn off your phone at 8 o'clock.

Drink a cup of warm milk at night.

Play some relaxing music.

Read some philosophical books.

Buy some dried flowers or your favorite perfume and put them in the room.

I'm certain this will help.

Hi, I can see that you're a university student.

I had the same problem as you. I promised myself every day that I would go to bed early, but I stayed up late every day. This is a pretty common issue among young people. So don't stress about it. Just make gradual changes.

You can get help from your parents, close friends, or set up incentive plans. For example, you could say you'll go to bed before 11:30 p.m. every week. Pick a time that fits with your previous late-night habits. If you usually stay up until 3 or 4 a.m., set the plan to around 1 a.m. and gradually advance it. Once you've achieved your goal, you can give yourself some material rewards.

As for inattention, staying up late at night can definitely contribute to that. It's also worth noting that the cycle of staying up late can lead to physical problems. What's more serious is the psychological anxiety caused by this habit, which can be tough to change. So, you've got to give yourself a start and stick with it for a while. When you see the changes that persistence brings, you'll naturally want to abandon your old habits.

I'm a police cadet. Before I started school, I was also really bad at staying up late at night. But I just couldn't stop. After doing 60 days of military training at college, where we turned off the lights and cell phones at 10 pm and got up at 5:30 am for morning exercises, my skin has improved, my physical fitness has improved, my body fat rate has dropped, and I have a lot of energy. At first, all kinds of discomfort disappeared, and I started to enjoy this self-disciplined life. Until now, it has been a year since I stopped staying up late.

External factors and self-motivation are both key to making changes. I hope the questioner can work hard to make changes in the future. Let's see what happens!