How to Relieve Insomnia Without Medication?

Menopausal sleep disturbances may be managed without medication by adopting certain lifestyle measures. 

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Certain measures around sleep hygiene, such as regular exercise, but not too close to bedtime, maintaining a fixed sleep schedule by sleeping and waking up around the same time everyday, avoiding digital distractions before your sleeping time can help. Creating a relaxing sleep routine by creating a sleep-friendly environment like a warm shower before sleep, dimming lights etc. can also help. Certain foods like a glass of warm milk may help you to sleep better too. It is important to remain consistent with these changes to see alleviation in sleeplessness.

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However, if sleeplessness persists over a long time, talk to your doctor to see if any underlying health conditions need to be addressed.

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