Always read the label. Use only as directed. If symptoms persist, please consult your healthcare professional. Vitamins can only be of assistance if the dietary vitamin intake is inadequate.
- Reduce stimulants (tea, coffee, chocolate) which can disrupt quality deep sleep.
- Reduce alcohol which can impair one's ability to have quality deep sleep.
- Don't smoke. Nicotine is a stimulant and can make it difficult to fall and stay asleep.
- Reduce factors which might arouse you from sleep: external noise, uncomfortable bed or extremes of temperature. Ear plugs are OK to use.
- Get plenty of morning sunlight. This will help regulate your sleep-wake cycle. Sunshine at lunchtime as well will reinvigorate you for the afternoon.
- Attempt to exercise (ideally to a level which causes you to perspire) daily at least 4-6 hours before bed time.
- Have a hot shower or bath before bed. Our body temperature peaks in the daytime and falls during sleep. We tend to fall asleep as our body temperature begins to fall.
- Avoid large meals before bed time. A drink high in carbohydrates (Ovaltine which has malt) with milk (which contains tryptophan and calcium) may help induce sleep.
- Get out of bed at a regular fixed time each morning.
- Go to bed only for rest/sleep/intimacy. Avoid reminiscing about the day's events or watching TV.
- Have a ritual such as reading before bed. (But don’t fall asleep reading with the lights on!)
- Hide bedroom clock.
- Avoid napping during the daytime. Or limit “power” naps to only 10-18 minutes.
- If you cannot fall asleep after 20 minutes, get out of bed and do something different to change your thoughts from sleep.