Everyone has the experience that if you sleep soundly last night,you will find it's comfortable when you get up.Your body is filled with energy,and more efficient to deal with your work.

However,if you don't sleep enough,or you just have a light sleep.The next day you will be dizzy and weak.You can't lift your spirit up. Your Concentration recovered only 70% to 80%.In other words.You lose 20% to 30% of your concentration.

As told before,the morning determines the status of your whole day.So the night determines your morning.Thus the enough and high quality sleep is necessary for high efficiency.

What you should and should't do in the last 2 hours before your sleep.

Eating food,drinking alcohol,Strenuous exercise,playing phone or computer,are what you should never do before you sleep.

On the contrary,some relaxation is needed,like listening to music,chating with your family,reading books.

Sympathetic and parasympathetic nerves works in our body.During the day,the sympathetic nervous dominates and directs us to work hard.At night,it switch to the parasympathetic mode to help us rest and sleep.With this system can we maintain healthy when we are working hard.

If you feel that you have no sleepiness,feeling clear-headed,you are not in the parasympathetic mode.Even if you force yourself to go to sleep,your body and brain can't get rested.In the long run,people's body and mind will definitely have problems.

So in order to work effiently,you must give yourself enough time to relax.Working late is not manifestaion of Working hard,but actually affect your effciency and progress.

How to make use of the golden time before your sleep

the last 15 minutes before your sleep is the golden time to memorize.Why?it's because that after the memorization,we directly go to bed,with not conflict of memory.No more information come to our main to bother our memorization.

That's also the reason why we should not watching TV or playing games before we sleep.Students who have lots of homework tend to do that,thinking "Watching TV as a way to relax".That's totally wrong,they should directly go to their bed after their study.