First of all, we should form the good habit of going to bed early and getting up early. For example, we shouldn't stay up late in bed. We should set a good time for sleeping and form a good rule, especially at night. It is best not to watch mobile phones and TV at night, and avoid watching anything particularly exciting. Otherwise, we can't sleep, which is bad for our spirit and our biological clock will be disrupted, which is also bad.
Also, I think we should form the good habit of washing our hands before going to bed. We can wash our face and relax, or we can soak our feet and massage to relax. Then let your heart calm down, stop accepting too many activities, and gradually calm down. This is also possible, and you can develop a good habit of meditation before going to bed.
Diet, dinner should be light, eat less gas-producing food, avoid satiety, and avoid eating strong tea, strong coffee and peppers before going to bed.
In addition, you can use some Chinese medicine massage methods. Acupoint massage before going to bed can help sleep. You can gently massage the Tang Yin point in the middle of your forehead for two to three minutes, or you can gently massage your temples with two middle fingers. Pressing for two to three minutes can also help you sleep. This is also some effective methods.
During the day, you can also exercise properly and do some work. At night, you can also sleep well.
So to sum up, if you want to sleep well at night, you need to develop some good living habits to promote sleep at night.