At the end of a long day, many people expect to be able to sleep peacefully and welcome the day ahead. However, for the majority of middle-aged and elderly friends, insomnia seems to have become a "frequent visitor" at night. It's not just about tossing and turning, it's about the next day's lack of energy, low mood and even the accumulation of health problems. In this context, the discussion about improving sleep becomes especially important. It's often said that a warm glass of milk, a comfortable foot soak, or moderate nighttime exercise can be a good way to soothe your sleep. But can this conventional wisdom really help us beat insomnia and embrace quality sleep? 
Drinking milk has long been seen as a natural way to improve sleep**. The science behind this is not only fascinating, but also has a solid biological underpinning. Milk is rich in tryptophan, an essential amino acid that can be converted into serotonin in the body, which in turn produces melatonin. Serotonin and melatonin are key neurotransmitters and hormones that regulate the sleep cycle. Serotonin's mental calmness lays the foundation for sleep, while melatonin directly promotes the onset of sleep. In addition, the calcium contained in milk is not only essential for bone health, but also helps the brain use tryptophan to make melatonin. Therefore, a warm glass of milk not only provides a warm bedtime ritual, but also helps prepare the body for sleep by boosting the production of serotonin and melatonin. Although direct scientific studies have shown that drinking milk may not have the same effect on sleep for all people, it is undoubtedly beneficial as a healthy bedtime habit to promote relaxation and improve sleep quality. Combined with proper bedtime habits, such as avoiding excessive use of electronic devices and keeping the sleeping environment comfortable and quiet, drinking milk can be part of improving sleep quality. Soaking your feet at night, a traditional healthy habit, plays a significant role in promoting a good night's sleep. Soaking your feet in warm water can promote blood circulation in your lower limbs and relieve fatigue from the day. The warm water temperature also stimulates pressure points in the feet, helping the body relax through the interaction of the reflex zone with the rest of the body. What's more, foot soaking increases the body's temperature, which in turn causes the body temperature to drop before bedtime, a process that is considered by the scientific community to be an important factor in promoting sleep. The body's natural sleep cycle is closely related to thermoregulation, and the onset of sleep is accompanied by a slight drop in core body temperature. Therefore, artificially raising the body temperature by soaking your feet can speed up this cooling process and make it easier to fall asleep. When practicing this habit, it is advisable to choose warm water instead of overheated water to avoid overstimulation. The foot soak time is 15-20 minutes, and you can enjoy a relaxing foot massage at the same time as the foot soak to enhance the relaxation effect. Combined with moderate relaxation** or deep breathing exercises, foot soaking not only improves sleep, but also becomes a restful time of day, bringing total relaxation and rejuvenation to the body and mind. 
When it comes to the relationship between exercise and sleep, a truth that cannot be ignored emerges: moderate exercise can not only enhance physical fitness, but also significantly improve sleep quality. Exercise promotes fatigue in the body and naturally leads us into the embrace of deep sleep. But it's all about the type, duration, and timing of the exercise. Studies have shown that moderate-intensity aerobic exercise, such as brisk walking or swimming, for 150 minutes per week can effectively improve the deep sleep phase, when the body's recovery function is most active. However, the relationship between exercise and sleep is not a one-way street, and there is a delicate balance between them. Strenuous exercise at night can irritate the nervous system and make it difficult to sleep. Therefore, it is advisable to schedule high-intensity exercise during the day or evening, and opt for relaxation exercises such as yoga or gentle stretching before bed to help calm the mind and body in preparation for falling asleep. In addition to exercise, the impact of other lifestyle habits on sleep should not be underestimated. First of all, adjusting the timing and content of your dinner and avoiding spicy, high-fat foods can reduce stomach upset at night and promote sleep. Secondly, establishing a regular work and rest time, going to bed and waking up at the same time every day**, helps to regulate the body's biological clock and improve sleep quality. Additionally, avoid using electronic devices such as cell phones, tablets, and televisions within an hour of bedtime, as blue light can inhibit melatonin production and affect sleep. Instead, you can choose to read a paper book or listen softly** to create a relaxing environment for your body and mind. 
The bedroom environment should also be carefully arranged to maintain a comfortable room temperature (about 18-22 degrees Celsius), reduce noise distractions, and use blackout curtains to create an environment that promotes sleep. These subtle tweaks, while inconspicuous, can significantly improve the quality of sleep and help us wake up refreshed every morning.