To manage insomnia symptoms and improve sleep quality without medication, I establish a consistent bedtime routine, including relaxation techniques like deep breathing or gentle stretching. I create a comfortable sleep environment by keeping my bedroom dark, quiet, and cool. Limiting screen time before bed helps signal to my body that it's time to wind down. I avoid caffeine and heavy meals close to bedtime. Regular exercise during the day helps promote better sleep at night. I practice mindfulness or meditation to calm my mind and reduce nighttime anxiety.