Many people order late-night snacks when they stay up late, or overeat the next day if they didn't sleep well the day before.

A study in the United States shows that sleep quality is closely and inseparably linked to people's appetite. The worse you sleep, the more you will want to eat, especially sugar and unsaturated fatty acids.

So craving for desserts and fried chicken may also be caused by staying up late.

If you don't want to become bald and fat.

We must first ensure adequate sleep.

So how much sleep should we have every night?

Is more sleep necessarily better?

The National Sleep Foundation recommends that adults get at least 7 to 9 hours of sleep every night, or more.

In addition to sleeping time, time in bed is also extremely important. We should try to fall asleep before 12:00. Going to bed too late may increase the risk of hyperglycemia. If you have a nap habit, it is also recommended to limit the duration of nap to less than one hour.

to prevent sleeping too much during the day from affecting your sleep at night.

To sum it up: take a nap at noon and sleep less and go to bed early at night.

With insomnia troubled, many young people tend to supplement melatonin to help them sleep on sleepless nights. What exactly is melatonin?

Can it really treat insomnia and is it suitable for long-term use?

Melatonin is a natural hormone secreted by the pineal gland of the brain with regular changes in day and night. It usually reaches its peak secretion at three to four o'clock in the morning. Its secretion cycle is different from our sleep cycle, so it affects our normal sleep. Take melatonin.

It does not treat insomnia, nor is it a medicine. It only reduces our excitement to a certain extent. Short-term use can assist sleep and improve biological clock imbalance.

However, some studies believe that melatonin cannot improve all types of insomnia. It is not as fast as drugs. The safety of long-term use needs further verification. Everyone should also have good psychological expectations before using it. It is best to

Be able to ask an experienced doctor.

In addition to taking melatonin, we can also improve sleep through the following small methods, such as maintaining a regular schedule, developing habits, making the bedroom environment quiet and comfortable, maintaining appropriate light and temperature, and not doing anything an hour before going to bed.

Do not engage in mental or physical work that causes excitement, do not overeat, do not eat food that is not easy to digest, do not use alcohol to fall asleep before going to bed, and avoid stimulant substances such as strong tea, coffee, and tobacco.

In general, it is a good habit to turn off the lights and go to bed as early as possible. If you have difficulty falling asleep, you can set a time to turn off the lights to allow melatonin to be secreted in advance, which will help improve sleep.