Disruption of the biological clock is not uncommon for adolescents, and some cases even develop to the point of seriously affecting their life and learning. In the view of Lu Xiaobing, Deputy Director of the Department of Nutrition, Metabolism, Psychiatry and Psychology at the Affiliated Brain Hospital of Guangzhou Medical University, the ancient saying "work at sunrise and rest at sunset" is reasonable. The biological clock is like the "smart alarm clock+schedule" that comes with the body, silently commanding the body to "eat and sleep" 24 hours a day. Parents should try their best to help their children adjust the biological clock together to avoid the disruption of circadian rhythm and growth. Problem: Sometimes children stay up late studying, and on weekends they stay up late playing games. They always say they won't feel tired until 12 o'clock, and even if they go to bed early, they can't fall asleep. The result is that I can't get up even after calling three times in the morning, I often doze off in class, and my emotions start to become irritable, occasionally feeling restless. How can we help children improve in this situation? Expert for this issue: Lu Xiaobing, Deputy Director of the Department of Nutrition, Metabolism, Psychiatry and Psychology at the Affiliated Brain Hospital of Guangzhou Medical University. Is it possible that the impact of puberty and blue screen light may cause circadian rhythm disorders? Lu Xiaobing introduced that there is a command center called the "suprachiasmatic nucleus" deep in the human brain: as soon as the eyes capture a change in light, it notifies the whole body: "It's dawn, everyone wake up!" "It's dark, all departments prepare to leave work!" How wide is the command center? The circadian rhythm generated by inducing liver detoxification at midnight and intestinal peristalsis at 7am is also known as the circadian rhythm, which is essentially endogenous and controlled by biological factors. It is a 24-hour cycle of physiological activities established by various physiological functions of organisms to adapt to the diurnal changes in the external environment. The impact of adolescence may bring instability to the circadian rhythm system, which is particularly noteworthy for parents. Research has found that teenagers' melatonin levels are usually "late to work" compared to adults. Sometimes it's not that children don't want to sleep, but their bodies are shouting, "I haven't felt sleepy yet!" The blue light on the screen is also a "sleep thief". The blue light of mobile phones and tablets is equivalent to bringing a "false sun" to the biological clock - when watching short videos late at night, the eyes mistakenly think it's still daytime. Disruption of circadian rhythm may lead to emotional disorders in adolescents. In fact, circadian rhythm disorder cannot be ignored as it is one of the common symptoms of depression. Multiple studies have found that patients with depression generally exhibit hyperfunction of the hypothalamic pituitary adrenal axis, and abnormal function of this axis may be one of the main pathological mechanisms of depression; Abnormal circadian rhythms at night may be associated with increased health-related risks during adolescence. In the emotional field, adolescents who prefer a circadian rhythm at night are at an increased risk of depression and anxiety compared to those who prefer the morning. In addition, disrupted circadian rhythms can easily lead to a vicious cycle: staying up late makes it difficult to wake up early, missing the activation of the biological clock by sunlight, and subsequently sleeping later and later, causing the emotional regulation system to collapse and making it even harder to fall asleep at night. The reason why the brain strikes is because the prefrontal cortex, which controls emotions, requires deep sleep repair. Staying up late is equivalent to putting the "emotional manager" on a 24-hour night shift, making it easy to get angry over trivial matters the next day. Three "tips" to help alleviate day night inversion. For teenagers with severe day night inversion, Lu Xiaobing provides three simple, easy to operate and effective "tips" for parents to refer to: light therapy: if conditions permit, you can choose to sunbathe your back for 15 minutes in the morning, which is more effective than drinking coffee. According to the theory of circadian rhythm, potential circadian rhythm disorders can be countered by exposure to strong morning light. If not possible, try to engage in more outdoor activities during breaks and other periods, and receive sufficient natural light exposure. Time capsule method: Go to bed 15 minutes earlier than the previous week every week, gradually achieve early sleep, and gently transition like adjusting for time difference. There is no need to pursue a one-step approach and suddenly go to bed 2 hours earlier, which can easily lead to failure. Try to go to bed and wake up at the same time every day, including weekends, with a deviation of no more than 1 hour. Sleep stress management: Adolescents are at a critical stage of physical and brain development, and adequate sleep is crucial for growth, emotional stability, and learning efficiency. It is recommended to schedule 30-60 minutes of moderate intensity exercise during the day, such as skipping rope, swimming, playing ball, etc., to promote the natural consumption of the body's "electricity", but avoid vigorous exercise within 3 hours before bedtime. Strictly control the usage time of electronic devices at night, and do not touch electronic devices again one hour before bedtime, all of which help the body automatically "shut down" at the appropriate time. (Looking into the New Era)