熬夜后怎么补觉？

Group 1 - The article emphasizes the importance of sleep, particularly the hours between 11 PM and 3 AM, for optimal health and well-being [1] - It highlights common misconceptions about sleep recovery, such as the belief that longer sleep can compensate for lost sleep due to staying up late [1] - The article warns against disrupting the biological clock and the secretion of melatonin and growth hormones by sleeping late and waking up late, indicating irreversible damage to the brain [1]