Establish a regular schedule: maintain a similar time to get up and go to bed every day, including weekends.
Create a comfortable sleeping environment: keep the bedroom well ventilated, maintain appropriate temperature and humidity, and ensure the comfort of mattresses and pillows.
Avoid irritants: Avoid caffeine, nicotine and other irritants before going to bed.
Avoid staying up late: Try to avoid eating too late or doing important work at night.
Relaxation: Try relaxation techniques, such as deep breathing, meditation or yoga, to reduce stress during the day.
Avoid using the screen for a long time: Avoid using the TV, mobile phone or computer screen for a long time before going to bed.
Avoid drinking: Alcohol may affect deep sleep, so try to avoid drinking before going to bed.
Avoid drinking too much liquid: avoid drinking a lot of water before going to bed to reduce frequent getting up and going to the toilet at night.
Regular exercise: Moderate physical exercise helps to improve the quality of sleep, but avoid strenuous exercise before going to bed.
Keep a happy mood: Try to keep a positive and optimistic attitude, and avoid discussing or thinking about problems that bother you before going to bed.
Eat a healthy dinner: avoid overeating at dinner and try to choose foods that are easy to digest.
If you still have serious sleep problems, it is recommended to consult a medical professional for more detailed help and guidance.