How to improve sleep? These 10 tips will help you improve your sleep quality!

These 10 bedtime habits can significantly improve sleep quality. Let’s learn about them:

1. Maintain a regular sleep schedule: 
   Even on weekends, try to go to bed and wake up at the same times every day.
2. Create an ideal sleep environment: 
   Ensure your bedroom is dark, quiet, and at a comfortable temperature (usually cool).
3. Avoid electronic screens for an hour before bed: 
   Blue light emitted from phones, tablets, and computers suppresses the production of melatonin (a sleep hormone).
4. Establish a relaxing bedtime ritual: 
   Engage in 15–30 minutes of relaxing activities before bed, such as reading a physical book, listening to soothing music, or taking a warm bath.
5. Avoid caffeine and nicotine intake: 
   Especially in the afternoon and evening. Their stimulating effects can last for hours.
6. Don’t eat a large dinner or drink too much water before bed: 
   Avoid stomach upset or frequent nighttime awakenings to urinate.
7. Get moderate exposure to natural light during the day: 
   Especially morning sunlight, which helps regulate your circadian rhythm.
8. Engage in regular exercise during the day: 
   Physical activity can deepen sleep, but avoid strenuous exercise within 3 hours of bedtime.
9. Use bedtime only for sleep and intimate activities: 
   If you can’t fall asleep after lying in bed for 20 minutes, leave the bedroom and do relaxing activities until you feel sleepy before returning to bed.
10. Manage stress and anxiety: 
    Before bed, try simple meditation, deep breathing exercises, or writing down what you need to do the next day to clear your mind.

If you have severe insomnia, the following treatments may help:

I. Non-Pharmacological Therapies (First-Line Recommendation, Priority Choice)

Cognitive Behavioral Therapy for Insomnia (CBT-I) — Gold Standard

• Core Modules: Cognitive Restructuring, Stimulus Control Therapy, Sleep Restriction Therapy, Relaxation Training
• Application: All types of severe insomnia; requires professional guidance or standardized online programs

Enhanced Sleep Hygiene

• Strictly abstain from caffeine, nicotine, and alcohol; no exercise 3 hours before bedtime, and avoid emotional fluctuations 1 hour before bedtime
• Bedroom Environment: 18–20°C, complete darkness, no noise; replace mattress/pillows every 5–7 years

Light Therapy

• Morning: Expose to 10,000 lux bright light (sunlight/light therapy box) for 30 minutes within 1 hour of waking up
• Evening: Avoid blue light 2 hours before bedtime; use amber-colored light sources + blue light blocking glasses

Biofeedback Therapy

• Monitors physiological indicators such as heart rate and electromyography (EMG); teaches muscle relaxation and breathing regulation
• Application: Suitable for patients with comorbid pain/anxiety/hypertension

II. Pharmacological Therapies (Second-Line Recommendation, Short-term Use Under Medical Supervision)

Non-Benzodiazepines (Preferred)

• Representative Drugs: Zolpidem, Zopiclone, Eszopiclone, Zaleplon
• Notes: Course duration ≤ 4 weeks; gradual dose reduction required; avoid concurrent use with alcohol

Benzodiazepines (Use with Caution)

• Representative Drugs: Diazepam, Estazolam, Alprazolam
• Application: Suitable for patients with comorbid anxiety/muscle spasms; use cautiously in elderly patients

Melatonin Receptor Agonists

• Representative Drugs: Ramelteon, Agomelatine (with antidepressant effects)
• Application: Circadian rhythm disorder-related insomnia

Orexin Receptor Antagonists

• Representative Drugs: Suvorexant, Lemborexant
• Application: Patients intolerant to other hypnotics; course duration can be extended to 12 months

Antidepressants (For Comorbid Emotional Issues)

• Representative Drugs: Mirtazapine, Trazodone, Amitriptyline
• Application: Insomnia combined with depression/anxiety disorders

III. Adjunctive/Advanced Therapies (For Refractory Insomnia)

• Transcranial Magnetic Stimulation (TMS): Non-invasive; 5 sessions per week, course duration 4–6 weeks
• Hyperbaric Oxygen Therapy (HBOT): Improves cerebral oxygen supply; requires integration with overall treatment plans
• Traditional Chinese Medicine (TCM) Acupuncture/Acupressure: Targets acupoints such as Shenmen (HT7) and Neiguan (PC6); course duration 8–12 weeks
• Mindfulness-Based Stress Reduction (MBSR) + Acceptance and Commitment Therapy (ACT): Helps accept insomnia-related discomfort and reduce anxiety

Note: All treatments should be conducted under the guidance of a sleep specialist, psychiatrist, or neurologist to avoid blindly trying folk remedies or overdosing on medication. For patients who wish to avoid drug dependence, cognitive behavioral therapy (CBT-I) and complementary therapies (such as hyperbaric oxygen therapy and mindfulness therapy) are better options and more suitable for long-term health management.