Ask your doctor or pharmacist about Circadin, the slow-release melatonin that can help restore your natural sleep cycle.
In the hours before bed
- Quiet time or a relaxation exercise before bed can help you relax
- Avoid heavy meals, alcohol, cigarettes, and heavy exercise
- Turn off TV, computers and smart phones
Bedtime
- Routine is important. Try to go to bed and get up around the same time each day
- Use your bed only for sleep and sex
- Get up if you can’t sleep for more than 20 minutes. Go back to bed when you feel drowsy
- Worry and stress can stop you sleeping. Keep a notepad by your bed and write your worries down
During the day
- Expose yourself to sunlight or a bright light upon waking
- Napping during the day disrupts your sleep. Limit naps to 20 minutes
- Stop drinking caffeinated drinks (coffee, tea, energy drinks, colas) after 2pm
- Exercising daily reduces stress and promotes sleep. Try walking, swimming or gardening
Keeping a diary can help you and your healthcare professional learn more about your sleep patterns and uncover ways to improve your sleep. Download our FREE sleep diary here.
