How to improve poor sleep
Sep 18, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
Poor sleep should be addressed through comprehensive adjustments to lifestyle habits and environment. It can generally be improved by maintaining a consistent sleep schedule, optimizing the sleep environment, adjusting pre-sleep diet, practicing relaxation techniques, and limiting stimulating activities before bedtime. Improving sleep requires long-term persistence; do not give up due to lack of immediate results. If sleep does not improve after making lifestyle changes, seek medical advice promptly.
Poor sleep requires comprehensive adjustment from multiple aspects such as lifestyle and environment. It can generally be improved by maintaining a consistent sleep schedule, optimizing the sleep environment, adjusting pre-sleep diet, practicing relaxation techniques, and limiting stimulating activities before bedtime. If abnormalities occur, prompt medical consultation is recommended. Specific measures are as follows:
1. Maintain a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. A consistent routine helps stabilize your circadian rhythm, enabling your body to form conditioned reflexes that promote natural sleep onset and reduce difficulty falling asleep.
2. Optimize the sleep environment: Keep the bedroom quiet, dark, and at a comfortable temperature—ideally between 18°C and 22°C. Use blackout curtains or earplugs to block external disturbances, and choose a mattress and pillow with moderate firmness to provide optimal comfort for sleep.
3. Adjust pre-sleep diet: Avoid heavy meals or consuming spicy, greasy foods within two hours of bedtime. Refrain from drinking caffeine-containing beverages such as coffee or strong tea. Instead, consider warm milk or a small amount of millet porridge, which may aid sleep, while minimizing gastrointestinal discomfort that could disrupt rest.
4. Practice relaxation techniques: Engage in deep breathing, meditation, or progressive muscle relaxation before bed. Deep breathing slows heart rate, meditation calms emotions, and muscle relaxation relieves physical tension—all helping the nervous system transition into a relaxed state conducive to sleep.
5. Limit pre-sleep stimulation: Avoid electronic devices such as smartphones and computers at least one hour before bedtime, as screen blue light can suppress melatonin secretion. Avoid reading intense books or watching exciting films; instead, listen to soothing music or read printed books to gradually calm the mind.
Improving sleep requires long-term commitment—do not give up due to lack of immediate results. If sleep does not improve despite lifestyle adjustments, or if symptoms such as dizziness and fatigue persist, seek medical evaluation to rule out underlying health conditions. Keeping a sleep diary regularly can help identify specific factors affecting your sleep.
