1, you can drink a cup of hot milk before going to bed. Hot milk helps you sleep, but for people who are allergic to milk, you can eat an apple or a piece of bread, and the effect is the same. Eat more foods that can improve sleep quality on weekdays, such as red dates, lilies, millet porridge, walnuts, honey and sunflower seeds.

2, adhere to regular work and rest, don't sleep too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.

Don't eat or drink before going to bed. Eat a small amount of dinner about two hours before going to bed, but don't drink too much water, because going to the toilet will affect the quality of sleep. Don't eat spicy and greasy food at night, which will also affect sleep.

4. Stay away from coffee and nicotine before going to bed. It is recommended not to drink coffee eight hours before going to bed.

5. Choose exercise time. Afternoon exercise is the best time to help sleep, and regular exercise can also improve the quality of sleep at night.

6. Keep the room temperature slightly cool. A little lower temperature in the bedroom helps you sleep.

7. Sleep at night. Taking a nap during the day may lead to sleep deprivation at night. Sleep during the day is strictly controlled within one hour, and you can't sleep after three o'clock in the afternoon.

8. Keep quiet. Turn off the TV and mobile phone.

I hope my suggestion is helpful to you. I wish you a happy life and hope to adopt. Thank you!