Many people facing insomnia hope that &ldquolying down a little longer&rdquo will help them fall asleep, but this only adds stress. Dr. Wu Ding-Yu, a sleep expert at Shuang Ho Hospital, suggests that if you can&rsquot sleep after tossing and turning for an hour, get up and change your surroundings-wait quietly for sleepiness to return. Here are three relaxation techniques recommended by experts to say goodbye to insomnia!If falling asleep takes more than an hour, get up and relax, and adjust your beliefs about sleep to prevent anxiety from affecting sleep quality. (Image／Heho)

Quiet Reading & Gentle Music
Pick a relaxing book or play some soft classical music. Maintain a calm mindset while reading or listening. When drowsiness returns, head back to bed&mdashbut avoid stimulating content that may keep your brain too active. 

Simple Yoga or Stretching
Do light stretching or yoga before bed, but avoid intense workouts. These movements help relax muscles, ease your body and mind, and make falling asleep easier. 

Light Sleep-Friendly Snacks
A small starchy snack like a cracker can gently raise blood sugar and promote sleepiness. But don&rsquot overeat&mdashfeeling too full can make it harder to fall asleep.

These three tips are simple yet effective and can help build better sleep habits. Start tonight&mdashlet go of anxiety, release stress, and embrace restful, sweet sleep.