I would like to know how to promote restful sleep

Good morning, ma'am,

At first glance, I do not recommend medication for insomnia as a first line of treatment.

The most important thing is to look at non-pharmacological measures to improve sleep hygiene and quality.

Here are a few of them:

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.

Never look at the clock during the night as this can be a great source of stress. Also, avoid all electronic devices if possible in the bedroom.

Avoid naps during the day, and avoid stimulants like coffee if possible, especially in the afternoon.

If you've been in bed for 15 minutes and still can't fall 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.

These strategies can take up to 2 weeks to implement, so take your time, gradually, be patient and willing too. Cognitive-behavioural therapy with a psychotherapist or psychologist is among the first lines of treatment for insomnia.

If these measures do not work at all, I advise you to consult a doctor to assess your needs.

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

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