How can I improve my sleep quality without relying on medication?

I totally feel for you, struggling with insomnia for a year is exhausting in more ways than one. Have you tried keeping a sleep diary to track your sleep patterns, eating habits, and any stressors that might be contributing to your insomnia? Sometimes writing down our thoughts and activities can help us identify patterns and make necessary changes.

Another thing that might help is establishing a relaxing bedtime routine, like reading a book or taking a warm bath, to signal to your brain that it's time to wind down. Some people also find aromatherapy, particularly lavender, to be calming and sleep-promoting. Experiment with different techniques to find what works best for you.

As for maintaining a consistent sleep schedule on weekends, try your best to stick to your regular wake-up and bedtime, even if it means getting a little less sleep than you might want on the weekends. This can help regulate your body's internal clock and make it easier to fall asleep on weeknights. Remember, consistency is key!

I totally get it, struggling with insomnia can be super frustrating and it's great that you've already tried meditation, yoga, cutting back on caffeine and electronics before bedtime.

One thing that might help is establishing a relaxing bedtime routine that signals your body that it's time to sleep. This could be reading a book, taking a warm bath, or even just practicing some gentle stretches. Also, try to make your bedroom a sleep haven - keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. I've heard people swear by the 4-7-8 breathing technique, where you breathe in through your nose for 4 seconds, hold for 7, and breathe out through your mouth for 8. It's worth a shot, right?

As for maintaining a consistent sleep schedule during the weekends, I'd recommend setting a 'weekend alarm' to make sure you don't sleep in too late. It's easy to get carried away with a lie-in on a Saturday or Sunday, but it can throw off your whole sleep pattern. Try to stick to your normal wake-up time as much as possible, even on weekends. It might not be the most fun thing to do, but trust me, it'll pay off in the long run.

Lastly, I'd say consider keeping a sleep diary to track your sleep patterns, moods, and any other habits that might be affecting your sleep. It can be really eye-opening to see what's going on and make changes accordingly. Good luck, and I hope you start sleeping better soon!