英文版

Better way to sleep 
 
From the Desk of K. William Seeto, MD
 
1. Have a fixed wake-up time within half an hour, such as 7-7:30 in the morning.
2. In the daytime, limit your nap time to less than 20 minutes, just close your eyes.  Too much sleep at noon will cause insomnia at night.
3. Find 20 minutes in the afternoon to write down 5 things you worry about and how to deal with them with pen and paper (this is very important).  When you think of these things at night, you say to yourself: I have planned to deal with them during the day.  I will solve it with pen and paper tomorrow.  This should be done every day until there is no more insomnia problem.
4. Do not drink tea, coffee or the like after 5 pm.
5. When you cannot sleep at night, tell yourself: just relax, lying down and taking a break is good for your body and you don't always have to sleep deeply. Don't worry too much about not being able to sleep because overthinking is counterproductive for your sleep. 
6. When you can't sleep at night, it is better to think about some very beautiful places.  Picture in your mind the places you love to go.  Imagine putting those troublesome thoughts into a balloon and send them out.  Don't bring your troubles to bed.
7. Exercise moderately but do not exercise within two hours of sleep.
8. Don't expose yourself to flashing electronic devices such as iPhone or movies too much before going to bed as light flashes will affect and delay your sleep.
9. Finally, remember that everyone needs about 7 hours of sleep a day.  These 7 hours are calculated within 24 hours.  If you sleep during the day, it is impossible to sleep 7 hours at night.  Sleeping too much during the day will cause nighttime insomnia.