Regular sleep habits can not only improve the quality of sleep, but also reduce insomnia to some extent. The following three tips can help us to establish a regular routine. 1, the use of light to adjust the biological clock Research shows that light is the main factor affecting the circadian rhythm. As the ancients said “sunrise and work, sunset and rest”, this is the body for the regulation of circadian rhythm. So may be more sunshine during the day, before going to sleep at night, the bedroom lights dimmed, so that the environment is more conducive to melatonin secretion, so that we produce sleepiness. However, try not to play cell phones, Ipads, computers and other electronic products before bed, the blue light from the screens of these electronic products will interfere with the secretion of melatonin, affecting the biological clock in the body. 2, weekend also keep regular rest Studies have found that long-term adherence to regular sleep, our brain will be more alert, more energetic. And regular sleep means: go to bed at the same time every night, get up at the same time every morning, even on weekends and holidays, also adhere to regular sleep. This regular sleep allows us to establish good sleep habits and improve the efficiency of falling asleep. If you stay up late on weekends or holidays occasionally, but will make people become more tired and emotionally worse. 3, common sleep-aiding and calming food In addition to the above-mentioned food can adjust the biological clock, some everyday food can also help us get high-quality sleep. Such as: coarse grains: pumpkin millet porridge, whole wheat bread. Fruits: kiwi, bananas, grapes, cherries. Vegetables: potatoes, peas, fresh roots.