When the nights get long, it's easy to feel afraid, frustrated, and even start to hate your bed and bedroom. First, remember that you're not alone. Insomnia can be understood and can be gradually improved through journaling, behavioral adjustments, emotional care, and professional support. This section focuses on "Sleep Characteristics at Different Ages." Understand that sleep needs and structures differ at different ages. This isn't about solving all your problems immediately, but about moving sleep difficulties away from confusion and self-blame and placing them in a position where they can be observed and adjusted. When learning, begin with gentle observation. Observe whether you're setting unrealistic standards for sleep, such as needing to stay awake all night. If you only focus on "Why am I still not asleep?", anxiety will intensify; if you can see the clues before and after, sleep will no longer be just an uncontrollable outcome. Next, choose a small, consistent exercise. View sleep changes with expectations appropriate to your age and physical condition to reduce unnecessary anxiety. Don't make changes too complicated; the simpler and more repeatable the changes, the easier it is for your nervous system to slowly rebuild a sense of security. This course content cannot replace evaluations by doctors, psychologists, or sleep specialists, but it can help you record, communicate, and seek help more clearly. Please bring today's content back to a real night. Improved sleep isn't about commanding your body, but about taking better care of yourself both day and night. Every time you record your sleep, every time you reduce stimulation, every time you ease your anxiety, you're helping your sleep slowly return. Stabilizing sleep isn't about forcing yourself, but about accompanying your body step by step back to a regular rhythm. If you only achieve a little today, please acknowledge that you're already taking care of yourself. Give your body some time; it needs to relearn the night through repeated safe experiences. Don't see missing a night as a failure; it's just a signal that needs gentle observation. Your daytime rhythm, your evening environment, and your pre-sleep thoughts can all be gradually adjusted. When anxiety rises, return to your breathing, your body, and the present moment, instead of continuing to chase sleepiness. Please perform today's exercises gently and steadily, allowing your body to gradually regain trust in the night.