How do you fight insomnia without pills or herbal tea?

Here are some strategies to help fight insomnia without pills or herbal tea:

- Establish a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This will help regulate your body's natural sleep-wake cycle.

- Create a relaxing bedtime routine: This could include taking a warm bath, reading a book, or listening to calming music. Avoid using electronic devices such as phones or computers before bed, as the blue light emitted from these devices can disrupt sleep.

- Make sure your bedroom is dark, quiet, and cool: These conditions are ideal for sleep. If you have trouble blocking out light or noise, try using blackout curtains or earplugs.

- Avoid caffeine and alcohol before bed: Caffeine is a stimulant that can keep you awake, and alcohol can disrupt sleep patterns.

- Get regular exercise: Exercise can help you sleep better, but avoid working out too close to bedtime, as this can have the opposite effect.

- See a healthcare provider: If you have tried these strategies and still have trouble sleeping, talk to your doctor. There may be an underlying medical condition that is causing your insomnia.