Sleep Health
5 Lifestyle Habits to Replace Sleep Medication
May 2, 2025
Learn five effective lifestyle habits to improve your sleep naturally and reduce reliance on medication for better rest and well-being.
Struggling with sleep? Instead of relying on medication, try these 5 habits to improve your sleep naturally:
Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Create a Calming Bedtime Routine: Relax with activities like light stretching, deep breathing, or meditation to prepare your mind and body for rest.
Exercise at the Right Time: Morning workouts help improve sleep quality and reduce the need for sleep aids. Avoid high-intensity exercise late in the evening.
Watch Your Diet: Avoid heavy meals and stimulants close to bedtime. Allow time for digestion to promote better sleep.
Optimize Your Bedroom: Keep the room cool (60–67°F), dark, and quiet. Use blackout curtains, white noise machines, and avoid screens before bed.
These practical changes can help you sleep better without medication, improving both your rest and overall well-being.
Natural sleep remedies | How to get sleep without medication ...
1. Keep Regular Sleep Hours
Your body works best with a routine, especially when it comes to sleep. Sticking to the same sleep and wake times helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.
Why it’s important: A consistent schedule trains your body to expect sleep at certain times, reducing the need for sleep aids. As Roger Ziegenthaler puts it:
"This course gave me structure and consistency I never thought I'd have."
The weekend trap: Many people follow a set schedule during the week but let it slip on weekends. This shift can throw off your internal clock, making it harder to get back on track. Miranda Del Olmo shared her experience:
"Habits and consistency I learnt throughout the lessons were a key factor to get my confidence and sleep back. I'm back to my regular 7 hours a night 🙌🏼"
Here’s how to establish a consistent sleep routine:
Choose realistic times: Pick a bedtime and wake time that fit your lifestyle.
Make gradual changes: Adjust your current schedule little by little over a few weeks.
Set reminders: Use your phone to alert you when it’s time to start winding down.
Stick to it: Follow your schedule even on days when you feel off or tired.
At SleepBettr (https://sleepbettr.com), our programs focus on building better sleep habits with practical, science-backed methods to help you sleep well - naturally.
2. Build a Calming Bedtime Routine
Creating a relaxing bedtime routine helps signal your body that it's time to wind down. Dedicate some time each evening to transition from the busyness of the day to a more restful state.
Consider adding these activities to your routine:
Gentle stretching or yoga: Focus on simple poses that ease physical tension and promote relaxation.
Deep breathing exercises: Slow, mindful breaths can help calm your nervous system and prepare you for sleep.
Light reading: Choose something soothing or enjoyable to help your mind settle.
Mindful meditation: Spend a few minutes meditating to quiet racing thoughts and create a sense of calm.
"Thankfully, coach Agne helped me finally calm my mind and actually enjoy sleep again."
"This course gave me tools that actually work, and now I'm not anxious anymore about bedtime."
Consistency matters. A calming bedtime routine can make the transition to sleep feel effortless and restorative. Up next, we'll look at how the timing of your workouts can support better sleep patterns.
3. Exercise at the Right Time
Morning workouts can lead to a 58% reduction in sleep medication use within just 30 days.
Why Morning Workouts Work (7–9 AM)
Exercising in the morning syncs with your body's natural rhythm, improving sleep quality by 75% and reducing nighttime awakenings by 23%.
How Timing Impacts Sleep
Morning exercise delivers key benefits for better rest:
Boosts melatonin production by 25–30% under morning light
Lowers evening cortisol levels by 18–22%
Reduces sympathetic nervous system activity during sleep by 40%
By exercising early, you can rely less on sleep aids. Johns Hopkins Medicine reports that 68% of participants who switched to morning workouts fell asleep 42 minutes faster within two weeks.
What to Do and When
Time of Day | Recommended Activity | Sleep Benefits |
|---|---|---|
Morning | Brisk walking or cycling | 71% improvement in sleep quality |
Afternoon (3–5 PM) | Strength training | 22% better sleep continuity |
Early evening | Light yoga or tai chi | 12-minute reduction in time to fall asleep |
Think Twice About Evening Workouts
High-intensity exercise after 7 PM can interfere with sleep:
Delays falling asleep by about 4.6 minutes
Keeps core body temperature elevated for 4–5 hours
Reduces overall sleep efficiency by 1.5%
If you prefer evening exercise, aim for moderate activities like yoga or stretching at least 4 hours before bed. These can still improve sleep quality by 19%.
Consistency is key. Starting with three 30-minute sessions per week and building up to 150 minutes of moderate exercise can reduce insomnia symptoms by 65% compared to staying inactive.
"Morning yoga practitioners achieved 87% sleep efficiency versus 79% in evening practitioners, with cortisol levels 31% lower at bedtime."
– UCLA Sleep Disorders Center study
These insights highlight how exercise timing plays a crucial role in improving sleep, paving the way for exploring dietary factors next.
4. Watch What You Eat and Drink
Once you've fine-tuned your exercise routine, it's time to turn your attention to your eating habits. When and what you eat can have a big impact on the quality of your sleep. Eating too close to bedtime or consuming a heavy meal can make it harder to fall asleep and stay asleep.
"Finally I found out why I was waking up in a such crazy hour - that was my dinner! Problem solved."
Try adjusting your dinner schedule to allow enough time for digestion before bed. This simple change can help you sleep more soundly and reduce the need for sleep aids. Being mindful of when you eat is an important step toward better rest.
5. Set Up Your Bedroom for Sleep
Creating the right bedroom environment can make a big difference when transitioning away from sleep medication. A few adjustments to your surroundings can help promote better, more natural sleep.
Start with temperature. Experts suggest keeping your bedroom between 60–67°F (15.6–19.4°C). This range helps your body cool down, which is essential for falling asleep. Using a programmable thermostat can help maintain this ideal temperature.
"Treat your bedroom like a sleep lab – optimize one variable at a time." – SleepBettr coach Agnes Ramanauske
Lighting is another key factor. Dim lighting can disrupt melatonin production by up to 50%, making it harder to fall asleep. Blackout curtains, like Nicetown Thermal Insulated curtains, can block 99% of outside light and reduce noise by 30%, creating a peaceful, dark space.
Noise control also matters. A white noise machine set at 60–67 dB can improve sleep efficiency by 15%, according to a 2023 JAMA study. This steady background sound can help mask disturbances.
Your bedding plays a part too. Opt for breathable fabrics like cotton or bamboo to regulate body temperature. A 2024 Consumer Reports study found bamboo sheets reduced nighttime wakefulness by 23% compared to polyester.
Electronics can interfere with your sleep. Blue light from screens delays melatonin production by about 1.5 hours, according to the National Institutes of Health. Set a 9:00 PM digital curfew and use alternatives like an analog alarm clock or a sunrise simulator, such as the Hatch Restore.
Finally, monitor your room’s humidity. Keeping it between 30–50% can prevent nasal congestion and reduce snoring. A hygrometer can help you track and adjust the humidity as needed.
Environmental Factor | Optimal Range | Impact on Sleep |
|---|---|---|
Temperature | 60–67°F (15.6–19.4°C) | Reduces wakefulness by up to 40% |
Humidity | 30–50% | Helps prevent congestion and snoring |
Light | <1 lux | Supports melatonin production |
White Noise | 60–67 dB | Boosts sleep efficiency by 15% |
These small but impactful changes can help you build better sleep habits, making it easier to rely less on medication and enjoy more restful nights naturally.
Conclusion
These five habits provide a clear guide for tackling sleep challenges head-on. By aligning daily routines - like sticking to consistent sleep schedules and creating a restful bedroom environment - you can naturally promote better sleep. When these practices work together, they lay the groundwork for more restorative rest.
This approach does more than just improve how you sleep. By focusing on the underlying issues instead of quick fixes, it enhances both your sleep and overall health. Sofia Esquivel's story underscores how effective this method can be:
"I didn't think it was possible to make a real change without the medication but Agne's tips proved me wrong. From 3-4 to 6-7 hours a night - that's a huge win for me. Appreciate all the help"
If you're looking for tailored, science-based support, SleepBettr offers courses led by certified sleep coach Agnes Ramanauske. These programs are designed to help you move from relying on medication to achieving natural, restful sleep.
FAQs
How can I stick to a regular sleep schedule with a busy or unpredictable lifestyle?
Maintaining a consistent sleep schedule can be challenging with a hectic or irregular routine, but it’s possible with a few simple strategies. Start by setting a fixed wake-up time every day, even on weekends, to help regulate your body’s internal clock. Gradually adjust your bedtime if needed, aiming for at least 7–9 hours of sleep.
If you wake up during the night and can’t fall back asleep within 15–20 minutes, get out of bed and engage in a calming, non-stimulating activity like light reading or deep breathing exercises. Avoid screens or anything overly engaging. Once you feel sleepy, return to bed and try again. Repeating this process consistently can help train your brain to associate your bed with restful sleep.
How can I create a relaxing bedtime routine that works with a busy schedule?
To create a calming bedtime routine, focus on simple, stress-free activities that help signal your body it's time to wind down. Start by setting aside 20–30 minutes before bed to disconnect from screens, dim the lights, and engage in relaxing habits like light reading, gentle stretching, or mindfulness exercises. If you wake up during the night and can't fall back asleep within 20 minutes, get out of bed and do a quiet, non-stimulating activity like meditating or journaling. Return to bed only when you feel sleepy, and repeat as needed.
Consistency is key - try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and makes it easier to fall asleep naturally over time.
What are some tips for improving my bedroom environment if I live in a noisy or brightly lit area?
Creating an ideal sleep environment is essential, even if you live in a noisy or brightly lit area. Here are a few practical tips to help:
Block out noise: Use a white noise machine, earplugs, or noise-canceling headphones to minimize disruptive sounds.
Control light exposure: Invest in blackout curtains or shades to block external light, and consider using a sleep mask for complete darkness.
Enhance comfort: Opt for soft, breathable bedding and keep your room at a cool, comfortable temperature, ideally around 65°F.
These adjustments can make a big difference in promoting better sleep naturally, even in challenging environments.