Lack of deep sleep during sleep can be improved through regular sleep habits, dietary considerations before bedtime, and reasonable scheduling of exercise time. Here are some specific methods:

1. Stick to a regular schedule

Try not to stay up too late or sleep in too much on weekends. If you stay up late on Saturday and sleep in on Sunday, you may experience insomnia on Sunday evening.

2. Avoid eating and drinking excessively before bedtime

Only eat a small dinner within two hours before going to bed, and avoid drinking too much water, as frequent trips to the bathroom at night can disrupt sleep quality. Also, avoid spicy foods in the evening, as they can also affect sleep. Additionally, avoid caffeine and nicotine before bedtime, and it is recommended not to drink coffee within eight hours of going to bed.

3. Choose the right time for exercise

Exercising in the afternoon is the best time to help with sleep, and regular exercise can improve the quality of sleep at night. Low-quality sleep can affect the creative thinking of the brain. Scientific research suggests that for the brain to think clearly and respond quickly, it needs adequate sleep. Long-term lack of sleep can affect the brain's ability to process information as it does not get sufficient rest.

Poor sleep quality can also have an impact on the growth and development of adolescents. Apart from genetics, nutrition, and exercise, growth hormone secretion also plays a role. Growth hormone is secreted by the hypothalamus and promotes the development of bones, muscles, and organs. Since the secretion of growth hormone is closely related to sleep, with a major peak during deep sleep and several smaller peaks throughout the night, adequate sleep is crucial for adolescents to develop properly and achieve optimal height.