Routine: Go to bed and get up at the same time every day, including weekends. This helps to adjust your biological clock and improve the quality of sleep.
Create a comfortable sleeping environment: ensure that the bedroom is a quiet, cool, dark and comfortable environment. Use comfortable mattresses and pillows to avoid too much light and noise.
Avoid using electronic devices: avoid using electronic devices, such as mobile phones, tablets, televisions, etc. about one hour before going to bed. The blue light emitted by these devices may interfere with melatonin secretion and affect sleep.
Warm bath: Warm bath helps to relax muscles, lower body temperature and prepare for falling asleep.
Relaxation activities: Do some relaxing activities, such as reading, meditation, deep breathing exercises or yoga. Avoid strenuous physical activity before going to bed.
Avoid caffeine and irritants: Avoid caffeine, nicotine and other irritants in the afternoon and evening to reduce their interference with sleep.
Diet control: avoid big meals before going to bed, avoid alcohol and a lot of liquid intake, and reduce the number of waking up and going to the toilet at night.
Relieve stress: Learn to effectively manage stress and anxiety in daily life. This can be achieved through meditation, deep breathing, yoga or other relaxation techniques.
Avoid stimulating thinking: If you continue to think about work or other anxious things in bed, you can write it down on paper so that you can deal with it the next day and then try to relax.
Regular exercise: Regular physical exercise can improve the quality of sleep, but it is best to avoid strenuous physical activity before going to bed.
Limit daytime siesta: If you need to take a nap, you'd better limit the time and avoid taking a long nap, so as not to affect your sleep at night.
Establish bedtime habits: Develop some regular bedtime habits, such as drinking a cup of warm tea, washing your face and brushing your teeth, reading or meditating, which will help tell your body that it is time to get ready for rest.
The most important thing is to be consistent and patient. It may take some time to form these good habits. If you persevere and follow these suggestions, it will help to maintain good sleep habits and improve the quality of sleep. If you still have serious sleep problems, you'd better consult a doctor or a professional sleep expert for more help and advice.