Although more and more people are suffering from chronic insomnia, when it comes to sleeping pills, many people still have many concerns and are afraid to touch them. The pursuit of natural, sweet sleep is also the goal of scientists’ continuous efforts. BBC documentary, summarized the more practical and effective, improve and supplement sleep methods, it should be reminded that the following methods do not apply to insomnia caused by physical illness, such as heart disease, anemia, urinary tract infections, etc. 1, the human body temperature during sleep is the lowest in the day, the process of falling asleep, is also the process of gradually lowering the body temperature, so the vigorous exercise before bedtime, will lead to an increase in body temperature, thus leading to a longer sleep time. And a hot bath 1 hour before bedtime can make the body temperature drop and help to fall asleep. 2.Sleep restriction. Regulate the time to go to bed and get up every day, and sleep no more than 6 hours, although at first it will be a little difficult, stick to it is a miracle will happen. The point is: go to bed at the same time every day, get up at the same time, avoid recreational activities in bed, and must stay awake during the day after waking up. 3, in the case of sleep deprivation, between 2 pm and 5 pm, a half-hour snooze. And avoid napping between 8:00 a.m. – 12:00 p.m. and 6:00 p.m. – 8:00 p.m. 4, avoid coffee and alcohol before bed. Coffee makes sleep shallow and sleep quality decreases. Alcohol makes it easy to fall asleep, but it affects the length of sleep and leads to waking up in the middle of the night. 5, early sleepy discomfort can be lifted by irradiating blue light. 6, diet has a certain degree of influence on falling asleep. Carbohydrates in the body will lead to an increase in the concentration of 5hydroxytryptamine, causing sleepiness to occur. Protein food is the opposite. Therefore, consume protein foods at noon to help stay awake in the afternoon, and eat foods high in carbohydrates 4 hours before bedtime to help fall asleep. 7, jet lag. On a long-haul flight, food should be considered an entertainment activity, hunger method is to fast for more than ten hours, and then eat with the destination diet time after arrival. Although some pain, but can help us adapt quickly in the new time zone, it is worth trying. (The author will generally take zolpidem tartrate temporarily to assist in falling asleep when jet lag is needed.) 8, muscle tension – relaxation method. In the 15 minutes before bedtime, regular muscle tension – relaxation of the whole body, help sleep. 9, aromatherapy. The scent of certain plants is a natural sleep aid, such as lavender, jasmine, etc. 10.Snoring. Wet paper strips and fixers for the mouth can improve the sleep of snorers and their families.