How can insomnia patients improve their sleep quality

People without insomnia can never imagine the pain of insomnia. How to improve the quality of sleep can be effective? On how to improve sleep quality, experts advise
Adhere to regular rest times and don't go to bed too late on weekends. If you go to bed late on Saturday and get up late on Sunday, you may lose sleep on Sunday night.
Don't drink hard before going to bed. Eat a small amount of dinner about 2 hours before going to bed and don't drink too much water. Because going to the toilet at night will affect your sleep quality large dildo clitoral vibrator chastity device , do not eat food containing spicy oils at night. Because these foods can also affect sleep.
Stay away from coffee and nicotine before going to bed. It is recommended not to drink coffee 8 hours before going to bed. Choose a workout time.
Exercise in the afternoon is the best time to help sleep, and regular physical exercise can improve the quality of sleep at night.
Keep the room temperature slightly cooler, and the bedroom temperature slightly lower will help you sleep. A big sleep should be left at night.
Snoozing during the day may lead to deprivation of sleep time at night. Sleep time during the day is strictly controlled within 1 hour, and you cannot sleep after 3 p.m.