Goodbye,night owls

Goodbye,night owls
When you impose an artificial tempo on your body by going to bed too late, some health consequences will follow.Staying up contributes to insomnia, accidents, inefficient immune response, cardiovascular risks cancers, obesity and the like. A cascade of negative consequences stem from this basic fact of sleep deprivation.In terms of insomnia. A nearly immediate effect of staying up after midnight is that it detorts your natural circadian rhythms, resulting in the symptoms of insomnia. You will find it harder to fall asleep, as well as have trouble staying asleep. Even if you have a schedule that allows you to wake later, you will find it not easy to get ready to accommodate your surroundings. 
In the aspect of accidents. In the workplace, the effects of too little sleep are indicated by inefficiency and  decreasing productivity, errors, even accidents. Yet decreased driving sensitivity is mainly attributed to sleep debt. One study showed an increased incidence of sleep-related crashes in drivers reporting drivers' having less than seven hours of sleep per night on average. Additional contributing factors to these crashes comprised of declining sleep quality, dissatisfaction with sleep duration, and daytime sleepiness. 
As to immune response.The impact of lacking sleep on the immune system has not received very much attention even though sleep deprivation has been shown to activate defense mechanisms and to elevate certain inflammatory cytokines or cell "messengers" (IL-6, TNF) in young adults. In an experiment, healthy participants had their sleep restricted to six hours per night; results found the 24-hour secretory profile of IL-6 was increased in both sexes and TNF-alpha was increased in men. Both IL-6 and TNF-alpha are markers of systemic inflammation, which causes pain and soreness and may lead to osteoporosis or autoimmune diseases.
In regard to cancer.In a prospective study conducted on Japanese women, shorter sleep duration, especially six hours or less per night, was related to a higher risk of breast cancer when compared with women who slept seven hours per night. Researchers suggested that melatonin, which is secreted mainly from the pineal gland, is the key factor in this link between sleep and cancer. Shorter sleep results in a shorter duration of nocturnal melatonin secretion and lower melatonin levels have been associated with an increased risk of breast cancer.
There are still many negative effects of staying up not mentioned. So how to fight against sleep deprivation is important to us. There are some tips as follows. Firstly, you should power down an hour before bed. Don't neglect anywhere with light giving off even dim one. I once was so afraid of darkness after seeing horrific movies. Then I turned on the lamp to make me feel the positive energy passed to me by light. But I became more tired next day because I didn't fall asleep last night. Secondly, you should not drink coffee or milk tea after afternoon. Experts recommended laying off caffeine by early afternoon to guarantee it won't keep you up in bed later.I once drank milk tea in the evening. Then I couldn't sleep well and became tired next day to take exams. And I failed the exams. 

So please don't stay up!