1. Keep a regular sleep time: Try to go to bed and get up at the same time every night, even on weekends and holidays.
2. Create a comfortable sleeping environment: Sleeping in a quiet, cool, dark and comfortable environment helps to reduce stress and promote physical recovery.
3. Improve bedtime activities: reduce the time spent using electronic devices (such as mobile phones, computers, tablets, etc.). Within a few hours before going to bed, take relaxing activities to relieve stress and relax your body, such as reading, taking a bath or meditating.
4. Control diet and drinking water: Try to avoid caffeine, alcohol, sugar and other stimulants within a few hours before going to bed, as well as excessive drinking or excessive drinking leading to night frequency.
5. Establish relaxing bedtime habits: Establish relaxing bedtime, such as brushing your teeth, washing your face, stretching and wearing comfortable clothes.
6. Take proper physical exercise: Taking proper physical exercise every day is helpful to improve the quality of sleep, but strenuous exercise at night should be avoided.
7. Reduce the time in bed: If you haven't fallen asleep after lying in bed for 30 minutes, don't stay in bed, but get up and do some relaxing activities until you feel sleepy and then go back to bed.
8. Don't do strenuous activities in bed: Don't do violent activities such as slapstick and push-ups in bed before going to bed. These activities may make your brain more excited and more difficult to fall asleep.
The above methods are effective methods to improve sleep quality scientifically. If you still have serious sleep problems, it is recommended to consult a doctor or a sleep expert for more help.