Managing symptoms of insomnia and improving sleep quality without medication involves adopting healthy lifestyle habits and creating a conducive sleep environment. Firstly, establishing a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends, helps regulate the body's internal clock and promotes better sleep quality. Secondly, practicing relaxation techniques before bedtime, such as deep breathing exercises, meditation, or gentle yoga stretches, can help calm the mind and prepare the body for sleep. Additionally, creating a comfortable sleep environment by keeping the bedroom dark, quiet, and cool, and limiting exposure to screens (such as smartphones or computers) before bedtime can facilitate falling asleep and staying asleep throughout the night. These strategies focus on promoting relaxation, routine, and an optimal sleep environment, which can significantly improve sleep quality and alleviate symptoms of insomnia over time.