The definition of the time point for staying up late usually varies for different age groups and groups with different jobs. If the usual habit is to go to bed at 22:00, then the night after 22:00 still can not go to sleep is considered to stay up late. If the usual habit of going to sleep at 23:00, 22:00 is not yet asleep is not really a late night. Normal healthy sleep does not mean that you must fall asleep at a certain point in time, but to ensure sufficient sleep time, good sleep quality and regular rest habits. Under normal circumstances, adults need to maintain 7-8 hours of sleep every day in order to provide sufficient strength and energy for work, study and other activities the next day. If you stay up late for a long time, you will experience general fatigue, memory loss, lack of concentration, slow reaction time and irritability, etc. It also affects the endocrine level of the body and leads to a decrease in resistance and immunity, thus increasing the risk of a series of diseases. In order to ensure high quality sleep and sufficient sleep time, it is recommended to develop regular habits and try to be ready for sleep before 22:00 pm. To increase sleepiness, people can soak their feet in hot water or drink a small amount of warm milk and warm water 1-2 hours before going to bed, which can have a certain calming effect on sleep. If it is difficult to fall asleep at night, there is no need to be overly anxious, you can get up to do simple activities or read a book, and then fall asleep naturally when sleep comes.