5 Ways to Improve Sleep Without Medication (Evidence-Based Strategies)

Improving your sleep hygiene can help you sleep longer and better. Here's how:

1. Go to bed only to sleep

• Don’t eat, watch TV, use your computer or play on your phone/tablet in bed

• Don’t lie awake in bed waiting to fall asleep- read, listen to music, and relax on your couch instead.

• Avoid turning on bright lights, or looking at screens of any kind

• Return to bed only when you are ready to doze off

  
  

2. Make your bedroom comfortable

• Keep temperatures between 60-75 F for better sleep

• Use blackout curtains or blinds to keep your bedroom dark, or use eye masks

• Make sure your bed and mattress are comfortable

• White noise is soothing and helpful for sleep, nature sounds, calming instrumental music, even dull mechanical sounds can work

• Don’t have a TV in your bedroom

3. Prepare for bedtime

Dos: Relax with a bath, a good book and some gentle music before bed.

Don’ts: Check work email, watch the news, have a difficult conversation or workout close to bedtime. Try to relax 1-2 hours before bedtime

4. Be active

• Moderate physical exercise improves sleep. Try to include some physical activity in your day

• Strenuous activity right before bed can increase stress hormone (cortisol) levels, which will get in the way of good sleep.

• Be mindful of the timing and amount of exercise

5. Have a consistent sleep schedule

Stick to a sleep schedule to regulate your Circadian rhythm.

• Wake up at the same time every morning

• Even if you go to bed late, don’t change your wake up time

• Avoid taking naps during the day

• Try to go to bed at the same time every night

• If that is hard to do, at most have a 2 hour window for your bedtime (say 9-11pm, 12-2 am)

  
  

If you are having problems with sleep and would like a professional consultation, please feel free to contact me.

Live Mindfully and Sleep well!

Dr. Sayanti Bhattacharya MD, MS