1, Q: I am insomnia, what time do I usually sleep well? A: Many people who do not sleep well, because they do not sleep well at night, like to go to bed earlier in the evening, usually also like to lie in bed and make up for the daytime sleep. Some people say I just lie in bed, and did not fall asleep. However, studies have shown that these above behaviors precisely diminish the efficiency of sleep and affect the improvement of insomnia. Sleep hygiene advocates that the effective way to treat insomnia is to reduce the amount of time spent in bed and improve sleep efficiency. In other words, “You can’t go to bed early if you want to sleep well”. It is recommended to go to bed at 10:30 pm. Get up at 6:30 am. This is what people can do in general. 2.Q: What is sleep hygiene? A: Sleep hygiene generally refers to good sleep habits. Most insomnia patients have bad sleep habits and wrong sleep concepts, which disrupt the normal sleep pattern and cause excessive worry and anxiety, thus leading to the creation and persistence of insomnia. Sleep hygiene generally includes: (1) avoid using excitatory substances (coffee, strong tea or smoking, etc.) several hours before bedtime; (2) do not drink alcohol before bedtime; (3) regular physical exercise, but avoid strenuous exercise before bedtime; (4) do not eat and drink or eat indigestible food before bedtime; (5) do not do excitatory mental work or watch excitatory books and TV programs for at least one hour before bedtime; (6) the bedroom should be free of excitement. (6) bedroom environment should be quiet, comfortable, light and temperature appropriate; (7) maintain a regular rest and rest time. Some people who do not have serious insomnia, pay attention to sleep hygiene, after the development of good sleep habits, you can improve sleep. 3, Q: night just can not sleep, see the bed is afraid, what to do? A: As said above, sleep late and get up early, usually do not lie in bed, this is the best way. I had a male patient in his 20s who came to the clinic saying he had not slept for 4 months, and I gave him the above sleep hygiene knowledge. The next morning he came in for a follow-up appointment and said, “Doctor, as you said, I went to bed at 11:00 last night and slept until 6:00 this morning, and I’m better.” Sure enough, he didn’t come back for another visit. Even I was surprised by this effect.