In the fast-paced, high-stress twenty-first century, insomnia has become a physical symptom second only to pain, and statistics show that more than 400 million people in China are more or less plagued by insomnia. We are eager to get some practical solutions. Here I will provide some useful self-help methods for insomniacs based on my experience in insomnia clinics. 1, drinks: first of all, we should reduce the intake of coffee, strong tea and other caffeine-containing drinks to prevent excessive excitement of the nerves, if needed should be used before 12 noon; if you like a small cup of hot milk before bedtime is a good choice for you; a small bowl of lotus seed porridge or cinnamon date porridge is also a good choice. 2, exercise: the right amount of aerobic exercise will also relax your body and spirit. Jogging and cycling in the morning can effectively wake up the organism, improve mental attention, keep the body active, keep the organism in good condition and reduce insomnia. At night, yoga, Tai Chi, Bada Jin and other exercises will soothe the body and mind and improve sleep. 3, the “trouble” outside the door: do not work, family and environmental worries into the bedroom. The bedroom and the outside completely divided, work things as far as possible in the unit to solve, family problems as far as possible in the living room or study to solve. So that you can feel completely relaxed in the comfort of the bedroom. 4, boredom to help sleep: If you are in bed “pancake”, you may want to do something boring, such as reading a tedious novel, count their spotted pajamas on a few points. 5, food to make you “at ease”: first of all, do not eat too much at night, seven or eight minutes full to make you the most relaxed. In addition, do not eat too “good” at night, dinner to eat a light taste of vitamin-rich vegetables, mushrooms and a small amount of protein-rich food, such as pork heart, poria, lettuce, glutinous rice, millet, dates, silver fungus, oats is a better choice. 6, bed furniture is important: strong bed frame without odor and soft and hard mattress is a very important tool for a good night’s sleep. A height and hard and soft pillow, soft quilt is of course also very important. 7, temperature: indoor temperature is also very important, about 20 degrees is the best temperature for sleep, too high or too low temperature will make you toss and turn. In addition, the head cold feet hot is also very important, the head in winter do not bake the heater, the feet can put a warm water bag insulation. 8, to prevent noise: bedroom windows and walls to be soundproof, the best outside is not the road or other noisy places, the alarm clock is best without sound, only in the morning can wake you up on it. 9, to prevent light pollution: the city is now generally a bit bright at night, to have a good sleep will need a blackout curtains, to keep light pollution out. 10, the establishment of good sleep habits: good sleep and a very important point that is habit, if you are prone to insomnia must develop a sleep habit, every day before going to bed is best to do the same things in the same order, as far as possible at the same time to bed, bedtime not later than 11:00 p.m., the same time to get up in the morning, generally not later than 7:00 a.m.. If sometimes you sleep late because of something, you should also insist on getting up on time the next day. This will ensure a good sleep. 11, appropriate sex life: a harmonious and measured sex life is also a good way to relax, of course, if you are not in good health, we must reduce sex life, the body back to normal and then resume. 12, self-relaxation: adjust your whistle to a deep and slow abdominal whistle, imagine yourself in a quiet and comfortable environment, such as the meadow, the beach …… meditation I feel comfortable, relaxed, I am more and more relaxed …… I gradually enter a comfortable sleep state. 13, count backwards: count backwards from 300, each time decreasing 3, because the need to focus on the brain of the anxiety and tension is driven away. 14, a hot bath or hot water soak feet before bed: an hour before bedtime a hot bath can relax the muscles and increase the secretion of melatonin that helps sleep, making it easier for you to fall asleep. Of course, if you have the conditions in the bathtub with the right amount of rose, acacia bark is even better. 15, limit daytime sleep time: naps should be limited to thirty minutes, do not sleep at other times, otherwise it is difficult to have a good night’s sleep. 16, music: soothing light music can take away worries, stabilize your emotions, let your heart relax with the music, and some music itself also helps sleep effect. Brahms “Lullaby”, Haydn “Serenade”, Schumann “Fantasia”, folk music “fishing boat singing” …… are very good choices. As long as you stick to the above methods will have a good effect on most insomniacs, if you really can’t get a good night’s sleep through self-help methods, it is likely that the insomnia is caused by physical or mental illness, even then don’t worry, a professional doctor can help you.