How to sleep better without taking pills

Oct 13, 2025 Aanya Mehta

Exercise Regularly

Moderate exercise during the day improves sleep duration and quality. Avoid vigorous workouts right before bed. Source: unsplash

Keep Your Bedroom Cool and Dark

A cool (18 to 22°C), dark, and quiet environment promotes deep sleep. Blackout curtains or eye masks can improve sleep quality. Source: unsplash

Limit Naps During the Day

If you nap, keep it under 30 minutes and earlier in the day to avoid interfering with night time sleep. Source: unsplash

Limit Screen Time Before Bed

Avoid phones, tablets, or TV at least an hour before sleep. Blue light from screens disrupts melatonin production, making it harder to fall asleep. Source: unsplash

Relaxation techniques

Try meditation, deep breathing, or gentle yoga to reduce stress and calm your mind for better sleep. Source: unsplash

Create a Relaxing Bedtime Routine

Engage in calming activities like reading, listening to soft music, or taking a warm shower to signal your body that it’s time to wind down. Source: unsplash

Struggling with Sleep

You don’t always need pills to rest well. Simple habits and routines can naturally improve your sleep quality and help you wake up refreshed. Source: unsplash

Watch What You Eat and Drink

Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for light snacks like nuts or a banana if you’re hungry.

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