Seven Practical Ways to Sleep Better Without Medication

Seven Practical Ways to Sleep Better Without Medication

Medication is not the only approach to poor sleep. Many people benefit from a structured set of behavioural changes.

Seven practical habits

• Keep a consistent wake time.
• Obtain morning daylight.
• Exercise regularly.
• Limit caffeine, nicotine and alcohol.
• Keep the sleep space dark, quiet and cool.
• Use a calm pre-bed routine.
• Reserve the bed for sleep rather than work or scrolling.

Give the routine time

Sleep habits usually improve gradually. Track bedtime, wake time and daytime energy for two to four weeks.

Address underlying causes

Pain, anxiety, depression, menopause, medication effects and sleep apnoea can all disrupt sleep.

Consult a qualified professional when sleep problems are persistent, severe or accompanied by breathing pauses or dangerous sleepiness.