Drink a cup of warm milk an hour before bed. The warm temperature and the fullness, along with the calcium and tryptophan it contains, can help relieve mental stress and relax the body, potentially aiding sleep, though results may vary. Currently, there is no authoritative research confirming that it definitely improves sleep. Elderly people should not drink too much milk before sleeping to avoid bloating or frequent urination at night, which could worsen sleep problems. Insomnia patients might also try soaking their feet in warm water before bed, gently massaging their head, or listening to soothing music to relax. If the above methods still do not significantly improve your insomnia, it is recommended to consult a specialist doctor at a formal hospital.