In today’s stressful world, many people are prone to sleep problems. According to some studies, nearly 30 percent of people have trouble sleeping. And that number may have increased post-pandemic. COVID-19 is just one of many health conditions that can lead to insomnia and sleep problems.The American Academy of Sleep Medicine defines insomnia as difficulty either falling asleep or staying asleep, accompanied by daytime impairments related to those sleep troubles. Long-term insomnia can lead to depression, drug dependence, and poor cognitive function. In addition, it impacts cardiovascular and cerebrovascular health. Dr. Guobin Wu, director of Taipei’s Xin Yi Tang Chinese Medicine Clinic, spoke to The Epoch Times about insomnia and how to get a good night’s sleep without resorting to medication. 1. Get some sun The biological rhythm of the human body is heavily influenced by sunlight. To strengthen and normalize the biological rhythm, exposure to sunlight in the morning after waking up is the most effective. That could even mean getting sunlight through a window while you eat breakfast. Thirty minutes of sun exposure in the morning, and another hour or more in the afternoon, can aid in the production of melatonin, which helps sleep. Maintaining this routine for at least three days a week can strengthen your biological rhythm and improve sleep overall. 2. Pamper your feet Using a foot spa can quickly improve blood circulation in the feet and aid the body’s thermoregulation. 3. Watch your diet Consuming foods that are rich in tryptophan and vitamin B6 can improve sleep quality by encouraging the body’s production of melatonin and serotonin. Soybeans, bananas, carrots, spinach, and potatoes are good sources of B6. Tryptophan can be found in cheese, fish, milk, sunflower seeds, and turkey. In addition, it is also important to have fixed meal times. According to traditional Chinese medicine, eating at regular times throughout the day can adjust the functions of the liver and small intestines in order to control the body’s circadian rhythm. Strengthening circadian rhythms can promote metabolic heat production, which generates body temperature rhythms. The result is deeper and better sleep. Ideally, eat dinner at least 3 hours before going to bed, and avoid overly fatty foods, eating too much, and hard-to-digest foods. 4. Reduce screen time Turn off your computer or phone at least an hour before bedtime. Blue light from digital screens inhibits the secretion of melatonin, affecting sleep negatively. 5. Reduce sympathetic nervous system activity Staying focused on anything, whether it’s a computer screen, driving, or physical exercise, increases the activity of the sympathetic nervous system. That in turn prompts the brain to reduce melatonin secretion, making it harder to fall asleep. 6. Switch indoor lighting to warm colors Research has found that warm light tones actually increase production of melatonin.  However, bright lights of any color can decrease sleepiness, so switch indoor lighting to warmer colors, but keep lights dim. Make the switch at least 30 minutes before bedtime. 7. Aromatherapy Research shows that aromatherapy can significantly increase sleep quality. However, even if a fragrance has a calming effect, it may still hinder sleep if you dislike its aroma. So choose a scent that you are comfortable with. 8. Take a warm bath Approximately 30 minutes before bedtime, soaking your body in a warm bath (about 105ºF) can slow down the activity of the sympathetic nervous system. According to traditional Chinese medicine, calming the sympathetic nervous can regulate excess heat in the body and hasten sleep. The warm water will actually help to lower your body’s core temperature, signaling the body that it’s time to sleep. Keep the water temperate: a bath that is too hot (above 110ºF) will raise the body temperature, and you will have to wait until the body temperature drops below a certain level before you can fall asleep. 9. Use the bathroom before bed It may seem obvious, but it’s worth stating: going to the bathroom within 20 minutes of bedtime can reduce the need to go to the bathroom in the middle of the night. 10. Head to bed as soon as you feel sleepy If you feel sleepy ahead of your scheduled bedtime, try to go to bed right away. Otherwise, you may find the sleepiness receding and have difficulty falling asleep. 11. Avoid drinking and smoking before bedtime Small amounts of alcohol have a stimulating effect; nicotine can also keep you awake. And, although a drink at bedtime might cause you to nod off faster, alcohol can actually reduce deep sleep later on by reducing REM sleep. Both alcohol and nicotine can increase your heartrate during sleep, which further burdens your body and reduces sleep quality. Further, nicotine can increase blood pressure and even contribute to irregular heart rhythms at night. 12. Practice stretching exercises By relieving muscle tension and enc