How do I improve my sleep quality without medication?

Stick to a consistent sleep schedule, even on weekends, as this regulates your body's internal clock. Keep your bedroom cool, dark, and quiet, and reserve your bed only for sleep. Avoid screens for at least an hour before bed since blue light suppresses melatonin production. Cut off caffeine after 2pm and avoid alcohol close to bedtime, as it fragments sleep later in the night. Regular exercise improves sleep depth, but finish intense workouts at least 3 hours before bed. Wind down with a calming routine like reading or light stretching. If your mind races at night, try writing down tomorrow's tasks beforehand to offload mental clutter before you lie down.