Tips to help you sleep better

Doc or pharm-TIPS

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


  • 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.