Sleep Better: A Doctor’s Guide to Fixing Insomnia Without Pills

Anchor your wake time

Get up at the same time every day, including Fridays. A fixed wake time resets your body clock faster than any bedtime rule.

Protect the last hour

Dim lights, no screens, no work. Warm shower, light reading, or prayer signal the body to wind down.

Bed is for sleep

If you are awake for more than 20 minutes, get up and return only when sleepy. Lying awake teaches the brain that bed means frustration.

The takeaway

If poor sleep persists for more than a month, book a consultation — thyroid, sleep apnoea and depression are treatable causes.