If you’re struggling to sleep, you might think a prescription is the only answer. But that’s not always the case. Healthy sleep habits and non-medication treatments can make a big difference. Let’s explore some simple ways to improve your sleep naturally.
Simple habits for better sleep
Your daily routine affects how well you sleep. Small changes can help you fall asleep faster and wake up feeling more refreshed. Try these strategies throughout the day and before bedtime.
What to do during the day:
- Keep a consistent sleep schedule by waking up at the same time every day, even on weekends.
- Exercise regularly and try to finish workouts at least a few hours before bedtime.
- Limit your caffeine and alcohol intake, especially later in the day.
- Get plenty of natural light during the day to help regulate your internal body clock.
- Eat balanced meals and avoid heavy dinners too close to bedtime.
How to wind down at night:
- Set a bedtime that allows at least 7-8 hours of sleep.
- Create a relaxing nighttime routine, like reading or taking a warm bath.
- Make your bedroom cool, quiet and dark for better sleep.
- Power down screens at least 30 minutes before bed and limit exposure to bright light in the evenings.
- Only get in bed when you feel sleepy, and if you can’t sleep after 20 minutes, get up and do something relaxing in dim light.
Following these habits consistently can lead to better sleep over time.
Non-medication treatments for common sleep issues
Different sleep issues may need different treatments. Here are some options that don’t involve medication.
Sleep apnea or snoring
Try CPAP or an oral appliance to keep your airway open while you sleep. CPAP therapy uses a steady stream of air to prevent airway collapse, while oral appliances adjust the jaw or tongue position to improve breathing.
Surgery is another option if CPAP or an oral appliance isn’t effective. One surgical solution is upper airway stimulation, which involves implanting a device that stimulates the nerve controlling tongue movement to keep the airway open. Other surgical procedures may remove excess tissue or adjust the structure of the airway to improve breathing.
Insomnia
Consider cognitive behavioral therapy for insomnia (CBT-I). This treatment helps change thoughts and behaviors that interfere with sleep. It may include relaxation techniques, stress management and better sleep scheduling.
Shift work or jet lag
Bright light therapy can help. Using a special light box at the right time can help night shift workers adjust or ease jet lag when traveling. Natural sunlight exposure in the morning also helps set your internal body clock.
When to get professional help
If sleep problems persist, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center. While medication is an option for some, lifestyle changes and other treatments can often provide lasting results.
Medical review by Katherine Moawad, DO