Deep Sleep: 21-Day Body Clock Reset
Using cognitive behavioral therapy for insomnia (CBT-I), improve trouble falling asleep and frequent waking through a regular schedule, an optimized sleep environment, and relaxation training.
Diet Plan
- ✓Avoid stimulants before bed: coffee, strong tea, alcohol
- ✓Keep dinner light and not too full; stop eating 2 hours before bed
- ✓Eat calming foods in moderation, such as millet and milk
- ✓Limit fluids at night to reduce nighttime urination
Exercise Advice
- ✓Do moderate aerobic exercise during the day to build sleep drive
- ✓Avoid vigorous exercise within 3 hours of bedtime
- ✓Do gentle stretching or relaxing yoga in the evening
- ✓Get regular daytime sunlight to stabilize your body clock
Lifestyle
- ✓Wake at a fixed time, even after a bad night's sleep
- ✓Keep the bedroom dark, quiet, and cool
- ✓Stay away from phones and screens 1 hour before bed
- ✓Build a fixed wind-down ritual (meditation, deep breathing)
Monitoring Metrics
- ✓Keep a sleep diary: time to fall asleep, number of night wakings
- ✓Note daytime sleepiness and attention levels
- ✓See a doctor for long-term insomnia or accompanying mood problems
Recommended Foods
Millet牛奶