How to Improve Sleep Quality without Medication

How to Improve Sleep Quality without Medication

Getting a good night’s sleep isn’t always easy; in fact, many people take for granted the amount of rest they get until they start having issues with it. When you don’t get quality sleep, many things suffer; your concentration, your memory, even your physical health. It’s crucial to maintain a good sleep routine as we get older, but that can be a challenge if you have health issues, a busy schedule, or stress and anxiety, all of which play a role in how you sleep. Over the years, as more and more individuals have experienced problems at night, they’ve turned to prescription medication, but Time explains that often this just compounds the problem.

 That’s why it’s important to look for ways you can improve the quality and quantity of your sleep without using medication, whether through tech or natural means. By reducing stress, practicing self-care, and making a few lifestyle changes, you can dramatically change the way you rest at night. Getting back on track may be as simple as a few steps; here’s how to get started. 

Download the right apps

These days, there are many apps available to help us monitor our health, and when it comes to sleep there are a number of applications that will boost both quality and quantity. You can keep track of your sleep cycle and wake up at the perfect time to leave you feeling refreshed, or listen to relaxing sounds and meditations as you prepare for rest. You can even find bedtime stories or track trends in your sleep interruptions by recording your snoring at night. With the right apps, you can take your sleep to a whole new level.


Everyone relaxes differently; for some, soft music does the trick. For others, listening to an audiobook helps them unwind after a long day. Whatever helps you feel calm and ready for sleep, you can integrate your smartphone into the routine. It sounds odd, but your smartphone can actually help you fall asleep and get a good rest if you use it as a tool. Of course, in order to use your device as a sleep assistant, you’ll need one that’s up to the task. If your current model is a bit older, consider upgrading to one that has a long battery life so you don’t have to worry about it dying on you just as you’re dozing off if you want to stream relaxing music before you hit the hay or play white noise to help you through the night.

Practice wellness

There are many aspects of your life that affect sleep, including your overall wellness. This can be anything from your skincare routine to how much water you drink, so learn how to take care of yourself with a daily routine that will leave you feeling refreshed and ready to rest. Not only can your self-care practices affect your ability to get good sleep, Everyday Health points out that the amount of rest you get can have an effect on your skin and physical health. You may also want to work with a registered dietitian local to West Chester, PA like Prana Nutrition who’s dedicated to improving your health and diet. Finding a good balance can help you look and feel great every day.

Reduce stress

Stress, anxiety, and depression can take a huge toll on your ability to get good sleep, so it’s important to reduce those negative feelings as much as possible. You can get started by exercising daily, getting outside for a dose of vitamin D, and journaling or seeing a therapist who can help you manage any issues you may have. If you have a high-stress job or a busy schedule, make some changes so that you’re able to focus a little more on yourself.

Improving your sleep quality without medication can take some time, and it may not be an easy transition if you’re already taking daily meds. Thankfully, there are plenty of ways to find health-boosting sleep naturally. Talk to your doctor before making big changes, and make sure you take care of your body and mind during the process. I recently did a meditation challenge and had people from all over, including Tampa, FL and West Chester, PA join in! They found my guided meditations to be so relaxing that I’m currently creating a whole new service to offer meditation.

 Want to make impactful changes to the way you live and eat? Transform your health by working with a registered dietitian from Prana Nutrition! Schedule a virtual consultation today!