1. Establish a regular work and rest time, sleep on time every day and start on time.
  
2. Before going to bed, avoid doing strenuous exercise, or engaging in over-excited things such as watching blue-ray electronic products such as mobile phones, because blue-ray will reduce the secretion of melatonin in the human brain and affect sleep.
  
3. Try to avoid drinking tea or coffee and other irritating beverages before going to bed.
  
4. Avoid eating and drinking less water three hours before going to bed to avoid poor sleep caused by gastrointestinal diseases or excessive urination at night, which affects sleep quality.
  
5. Before going to bed, you can do some relaxing things, such as taking a warm bath, soaking your feet with hot water, listening to relaxing music, drinking a glass of milk, etc., which will help you fall asleep.
  
6. Avoid too strong lights and noise in the bedroom, and the room temperature should be controlled between 20 and 24 degrees Celsius.
  
7. Bedding should ensure that the body can be well supported to relax the body. A pillow that is too low or too high, or a mattress that is too soft, may affect sleep.
  
8. Sleeping posture will also affect the quality of sleep. People who snore should lie on their side, for those with high blood pressure, they should lie on their right side; for those who are prone to acid reflux and stomach upset, they can lie on their left side. People who are under great pressure and those who often feel physical and mental fatigue like to adopt the fetal disc roll-up position or sleep on the stomach like a baby, but this position is not suitable for people with cervical spine problems.