I’ve never been one to sleep well, and I’ve tried so many different solutions for insomnia. However, I don’t like the idea of constantly being on medication, and so have been looking for natural solutions for better sleep. Below are my top solutions for how to beat insomnia without medication.

1. Have some wind-down time

One of the least surprising causes of insomnia is prolonged exposure to screens in the evening. Our brains are stimulated by blue light, and our phones and TVs are full of it. Therefore, my first tip for better, more natural sleep is to have a wind-down period in the evening.

What I mean by this is set yourself a bed time, and around an hour before, turn off all screens and bright lights. Allow yourself a simple and relaxed activity like reading or meditating, and you should find sleep much easier.

2. Be consistent in your waking time

If you struggle with insomnia, you might find the idea of sleeping in or “snoozing” to be very appealing. However, this can often be the worst thing for your sleep routine. I’ve found one of the best ways to stimulate natural sleep is to be consistent with your waking up time, as this will set a routine and your body will gradually adjust to it.

3. Only use your bed for sleeping

This simple psychological trick is a great way to get your sleep pattern sorted and much more natural. Only use your bed for sleeping. If you have a problem with insomnia, don’t sit in bed watching TV expecting to fall asleep. Similarly, if you’re finding it difficult to drop off, I recommend leaving your bed and sitting in the living room. Associating your bed only with sleeping will make it much easier to do so when you want to.

4. Free your mind before bedtime

For me, one of the leading causes of insomnia is my brain just continuing to work. Why do we save all our thinking for bedtime? Realistically, our brains need to sort information before switching off for the night, so make a point of doing this. A natural way is to sit down for 20-30 minutes and write down what’s on your mind. It doesn’t matter what it is, just get it on some paper. 

5. Improve your sleep environment

The best way to natural sleep is to have a comfortable room. Control light, temperature (cooler is better), and noise levels. Remove any possible factor that could be causing your insomnia, as it should be as easy as possible for you to fall asleep (I don’t have a solution for snoring partners unfortunately).

It’s completely understandable that some people want more natural ways to beat insomnia. The ideas I’ve listed above should be a good start for ensuring better sleep, but if you’re still struggling then consider solutions like cognitive therapy or meditation. There are plenty of natural ways to beat insomnia, you’ll just have to find the one that’s right for you.