1. Add a blackout layer to your curtains and turn off all bright appliances to ensure your bedroom is completely dark. Alternatively, wearing an eye mask or covering your eyes with a dark cloth can effectively promote sleep and improve sleep quality.

2. Pay attention to the temperature in your bedroom; it should not be too high. A warm blanket is sufficient, avoiding overheating. The ideal sleeping temperature is between 17-21 degrees Celsius, which is reportedly the air conditioning setting in the bedroom of the President of the United States. Many heated areas have indoor temperatures reaching 23 degrees or higher in winter, which is a waste of energy.

3. Minimize the presence of electrical appliances in your bedroom and avoid watching TV to reduce electromagnetic interference.

4. Avoid any mentally stimulating activities before bed and refrain from discussing exciting topics. Engage in gentle activities such as yoga poses or bed exercises to help your brain relax.

5. Aim to rest early and maintain a consistent bedtime routine.

6. Avoid eating and drinking large amounts of water half an hour before sleep, and use the bathroom before bed to prevent interruptions from needing to get up during the night.

7. Refrain from consuming coffee, tea, cola, cocoa, and chocolate after 5 PM to ensure a smoother transition to sleep.

8. If you anticipate feeling hungry at night, have a light snack 1-2 hours before bed, including drinking milk.

9. Taking a warm bath or soaking your feet in hot water before bed can help relax your body and mind.

10.Prepare everything you need for the next day and plan out your tasks for the following morning during the half hour before sleep. Write down anything you're afraid you might forget, and for women, decide on the outfit for the next day to avoid anxiety from last-minute thoughts.

11. Regular exercise is an effective remedy for insomnia.

12.Learn relaxation techniques, such as deep breathing and diaphragmatic breathing.