How to Improve Sleep Quality Without Medication

Quality Sleep

Even trained medical professionals can miss the mark in prescribing medications for insomnia. Medication can help, but studies show that prescription drugs are less effective over time. In short, the pharmaceutical route becomes less effective as we develop a tolerance.

There is also a high possibility that the patient will become drug dependent. Often believing that a good night’s sleep is not possible without it.

6 Simple Ways to Improve your Sleep Quality without Medication

In the following article, we take a look at some common mistakes that affect our quality of sleep.

1. Choosing Comfort

As humans, we tend to favor aesthetics over comfort and function. As evidence, shoes going as high as 5” are becoming common even if wearing them is pretty painful for the feet. Likewise, we often buy beds, mattresses, and furniture that please only the eye.

Your comfort level is as essential and can be responsible for a sleeping disorder. Changes in our comfort level often trigger sleep disorders such as Insomnia. Even a slight change in temperature, body positioning, noise or light can be to blame.

Think about your bedroom and look for any obvious reasons you may not be getting quality sleep. Things to consider include:

  • The amount of light that enters your room
  • The potential for noise to disrupt your sleep
  • Your general level of comfort

If lighting is a problem, place blinds and curtains in the room. If the light is still penetrating, you can use a sleeping mask.

You can manage noise by using earplugs. Sometimes even replacing your pillow can see a significant improvement in your sleep habits.

2. The Truth About Caffeine

Caffeine is one of the best-known stimulants and gets a pretty bad wrap when it comes to sleep.

There is some truth to this, although its impact can vary from person to person.

You may have friends who drink coffee in large quantities without any issues getting to sleep. But others may feel the effects of Caffeine many hours before attempting sleep.

The truth is caffeine absorption is a quick process. So drinking coffee before midday will have little effect on a person’s ability to sleep. The liver will generally absorb caffeine in approx. 6 hours. Absorption can vary depending on a person’s metabolism and the actual amount consumed.

Drinking coffee after midday can cause problems for those who have difficulty achieving sleep. A coffee mid-afternoon is a great pick-me-up and is routine for many of us. Yet few people are aware of the impact this can have when attempting to sleep later that evening.

Researchers suggest that drinking coffee any time after midday can affect your sleep. If you’re getting sleepy mid-afternoon, stretch your legs and do something to stimulate yourself.

If you crave a hot drink at night, you could also try a known relaxant like chamomile tea. Most teas actually contain caffeine, but Chamomile is available caffeine-free.

3. Food and Fluid Intake

It would be best if you considered what you eat and drink before sleeping. Most of us are aware that drinking coffee is less than ideal before bed.

It is also a fact that other drinks like teas, sports, and energy drinks can also keep you awake.


Increased fluid circulation can help you fall asleep faster and for longer.

Increasing water intake at least 4 hours before bedtime can regulate body systems. The increased fluid circulation can help you fall asleep quicker and for longer.

4. Healthy People Tend to Sleep Better

Eating healthier and exercising will help you feel more relaxed and less stressed.

Stress is the number one contributing factor when it comes to sleeping disorders. It’s a simple concept, yet many of us fail to realize its importance.

Regular exercise is also wise if performed at the correct times. If we exercise, we generally need to recover. Recovery is a sense of a forced period of relaxation that can push us into a healthier routine. Exercise not only keeps us fit, but it also eases muscle tension.

Another trap many of us fall into is consuming alcohol before bed. Alcohol may assist with you getting to sleep, but it is short-lived and may cause you to sleep for shorter periods.

Think about the last time you went to bed after consuming alcohol. Did you sleep through the night? Most of us won’t.

The fact is alcohol causes dehydration which will often cause you to wake up in need of water. Water consumption, in turn, will keep you up as you may need to go to the bathroom. Alcohol also produces adrenaline, and combined with dehydration; it is a cause of disrupted sleep.

5. Nicotine

Research indicates that smokers maybe four times less likely to achieve a good night’s sleep. The most common theory is that smokers do not reach a deep sleep state.

The body can experience a low nicotine withdrawal period when sleeping for longer periods. Nicotine addiction is powerful and can stop the body from achieving a deep sleep state.

Lack of sleep is just one more reason smoking is one of the worst things you can do for your health.

6. Try Aromatherapy

Aromatherapy can be helpful in assisting with sleep. Essential oils such as Lavender can soothe pain from muscular aches and cramping. Cramps and aches can be responsible for lack of sleep.

Final Word

Over time, the compound nature of a sleep disorder can drive many of us to try prescription drugs.

As noted, they can be effective, but they shouldn’t be your first port of call.

Remember, there are almost always complications associated with prescription sleep medications. Experimenting with your current routine should be your first port of call.

Jerry Connel is a fully qualified nutritionist and personal trainer. He is also currently undertaking a Ph.D. in Food Science at Oregon State University in the US. He has been a keen bodybuilder throughout his adulthood and is well-versed with health supplements.