I have problems sleeping?

Question

I have been having sleep problems since I got the COVID-19 17 weeks ago (difficulty falling asleep, frequent waking, many stressful dreams). I have already tried herbal teas and melatonin (10mg) and I already have a good sleep routine. I would like to know what else I can do.

Naji-tom Samaha · Accepted Answer

Hello ma'am, sorry to read about your troubles! At first glance, I don't recommend medication for insomnia as a first line of treatment. If melatonin has not worked, I suggest stopping it as well. The most important thing is to look at non-pharmacological measures to improve sleep hygiene and quality. Here are a few, if not already tried: At least 1 hour before bedtime, turn off any type of screen: computer, phone, TV, and handheld readers too. Most of them emit a type of light that is stimulating. Regardless of bedtime, I suggest getting up at the same time each day, which will help establish a sleep routine eventually. Keep the bedroom for sleeping and intimacy only. No reading, work, or TV in bed. This way, the body will associate the bedroom with sleep as soon as you enter it. Avoid naps during the day, and avoid stimulants like coffee as much as possible, especially in the afternoon. If you have been in bed for 15 minutes and are not falling asleep, I suggest you get up, go to the kitchen or living room for a few minutes, and then return to the bedroom. This can have a reset effect. If you have a lot of worries, write them down in a notebook or journal at night, so you can be reassured that they won't be forgotten and that you can address them the next morning. Never look at the clock during the night, it is a great source of stress! These strategies can take up to 2 weeks to implement, so take your time, gradually, be patient and willing too. If they don't work at all, I suggest you see a doctor. I hope this has been helpful to you and if you have any further questions, please do not hesitate to contact me! Tom Samaha, pharmacist