If you want to cope without medication, you need to exercise a lot. The theory is that your dopamine levels are too low, and you need to boost them somehow. That's why medication tends to work for a lot of people.

Try to get exercise every day. Try to get intense exercise 2-3 times a week. Work your body to exhaustion, and your quality of sleep will improve as well.

Eat lots of protein and fat, and treat sugar like a toxin.

Other people report meditation helps, I suspect it probably would.