Many insomnia patients ask “How can I get a good night’s sleep?”. . To get a good sleep at night, the sleeping environment is very important, and it is crucial to pay attention to the three preferences and three taboos before going to bed. The three preferences are: a walk before bedtime; in line with the biological clock; regulate the diet. 1, walk before bed Sleep should have a suitable environment, mainly a quiet bedroom and comfortable sleeper ventilation is an important condition of the bedroom, because fresh air is more important than anything else. Regardless of the temperature outside, the windows should be opened for ventilation before going to bed. Choose a comfortable bed, generally with a soft and hard brown bandage bed or soft wooden board mattress is appropriate. The pillow should be moderately soft and hard, and try to keep warm in winter and cool in summer. To have the correct sleeping posture. Generally advocate lying on the right side, slightly curved legs, decubitus naturally relaxed, one hand bent elbow in front of the pillow, one hand naturally placed on the thigh. To develop good sleep habits. Whether it is nightly sleep or daytime naps should try to keep the same time to go to bed and get up, holidays are no exception. To carry out a regular moderate action. 2.Conform to the biological clock If we get up on time every day and go regularly to meet the sun every morning, then your biological clock will be running on time. Research shows that this is one of the key elements to improve the quality of sleep. One of the factors that affect the operation of the biological clock is the body temperature. Studies have proven that fluctuations in a person’s body temperature have a significant impact on the rhythm of the biological clock. A drop in a person’s body temperature can easily cause drowsiness, which is an effective way to regulate the biological clock using body temperature. If the body temperature regulation is out of control, it will cause a disruption of the biological clock of sleep. There are many ways to control the body temperature, such as taking a bath before going to bed, or doing 20 minutes of aerobic exercise before going to bed, etc., the body temperature will drop when you go to bed. In short, after forming a habit, a person will fall asleep on time. It is most important for teenagers to develop good sleep habits. The biological clock cannot be easily destroyed. Never stay awake on Saturday and Sunday nights and not get up during the day, destroying your biological clock. 3, regulate the diet We often see this situation: there are a few people in the evening after a large number of food or drink such as coffee, chocolate, cola, tea, etc. subjectively no bad sleep feeling, but the experiment confirmed that their deep sleep will be adversely affected. So do not consume these things before going to bed. In order to get a good sleep effect, there should be the following taboos before going to bed: avoid full meals; avoid drinking strong tea and coffee; avoid drinking alcohol. 1, avoid full dinner seventy to eighty percent full can be. Do not eat before going to bed, so as not to add to the burden of gastrointestinal. 2, avoid drinking strong tea and coffee at night do not drink strong tea, coffee and other food, so as not to affect the normal sleep due to mental excitement or frequent urination. 3, avoid drinking research has proved that drinking seems to help people fall asleep, but in fact is not correct. Wine in the process of metabolism will release a natural stimulant, destroy our sleep in the second half of the night. In addition, for people prone to insomnia, should only go to bed when there is sleep, early to bed is often the result of “speed is not enough”, only to increase the psychological pressure.