【中文建议】
1. 调整生活习惯：
保持规律作息，每天固定时间上床和起床
睡前避免使用电子设备，减少蓝光刺激
用热水泡脚或喝温牛奶帮助放松
2. 改善睡眠环境：
保持卧室安静、黑暗，温度20-24℃为宜
选择舒适的床垫和枕头
可尝试裸睡帮助降低体温
3. 饮食调节：
晚餐选择小米粥等清淡食物
避免咖啡、浓茶和辛辣食物
可食用香蕉（含天然褪黑素）
4. 中医调理：
按摩神门、涌泉等穴位
饮用酸枣仁汤或桂圆红枣茶
针灸治疗也有一定效果
【English Suggestions】
1. Common expressions for insomnia:
Occasional sleeplessness: "I can't sleep"/"I can't fall asleep"
Short-term trouble: "I've been having trouble sleeping lately"
Chronic condition: "I suffer from insomnia"
2. Sleep tips in English:
Stick to a consistent sleep schedule
Create a relaxing bedtime routine (e.g. reading, meditation)
Avoid stimulating activities before bed
Try sleep-inducing foods like bananas
Consider professional help if insomnia persists
3. Helpful English phrases:
"I tossed and turned all night" (描述辗转难眠)
"I didn't sleep a wink" (表达彻夜未眠)
- "I wish I could sleep like a baby" (渴望安睡)
