I often suffer from insomnia recently, and I can only sleep for about 5 hours every day. Is there any good way to improve the quality of sleep?

1. No sleep: If you can't sleep again after waking up at night 15 minutes, turn on the radio and listen to the radio. If you are sleepy, turn off the radio. Remember: whether you sleep well at night or not, get up on time the next morning. Even on weekends, you shouldn't try to catch up on sleep because it won't help you overcome insomnia. Don't get into the habit of staying in bed: you only go to bed when you really want to sleep. If you can't sleep after lying in bed for 15 minutes, get up and do some monotonous and relaxing things, such as reading, knitting, watching TV or reading family books. Remember: don't do anything that excites you. If you feel sleepy, go to bed. If you are not sleepy when you get to bed, get up and do the above things until you can fall asleep quickly. Get into the habit of getting up on time every day. 3. Calm down before going to bed: Some people are busy all day long and don't remember what happened during the day until they lie in bed at night. This result is certainly not conducive to sleep. The correct way is to take ten minutes an hour or two before going to bed, concentrate on the things during the day, make a decision on how to deal with the problem, and then make a simple plan for the work to be done the next day. This method can help you reduce your troubles, relax your brain and let you fall asleep quickly as soon as you go to bed. 4. Don't drink coffee or smoke before going to bed: Coffee, Coca Cola and chocolate all contain exciting caffeine, so don't drink or eat these things before going to bed. In addition, smoking is also easy to make people excited, so we must get rid of the habit of smoking before going to bed. 5. Don't drink before going to bed: Some people like to drink before going to bed in order to relax themselves, thinking that this will help them sleep, but this is actually wrong. You know, alcohol can inhibit your central nervous system and ruin your sleep. After a few hours, you will wake up with a headache because of the stimulation of alcohol. It's harmful to your health in the long run. Eat something before going to bed: eat a piece of bread and a fruit one or two hours before going to bed, or drink a glass of milk. But don't eat anything too sweet, because dessert makes people nervous. Get into the habit of stopping thinking before going to bed: listen to euphemistic and slow-paced music before going to bed, or learn to listen to the sounds of nature, such as rain and insects. Listening to natural methods will be a bit difficult at first, but you can learn it as long as you persist. There are two simple ways: 1, slow down your breathing and imagine how the breath you breathe in is exhaled from your body. This exercise can be done during the day, and it will help you sleep at night after a long time. 2. When you think of unpleasant things, you should think of something relaxed and happy as soon as possible to dilute these unpleasant things. 8. Walking at night: People who suffer from insomnia for a long time can also take a walk at night. It is best to choose a place close to home, not too far away. Walking can relax your muscles and keep your body warm (without fever). Usually, when the body temperature drops, people will feel sleepy and want to sleep. 9. Take a hot bath before going to bed: When people fall asleep, their body temperature is lower, but it is the highest during the day. According to this theory, taking a hot bath two or three hours before going to bed can help them fall asleep, because bathing can raise their body temperature, and by the time you go to bed, their body temperature will drop.