I work a rotating schedule (day, evening, night). Are there any supplements I can take to help me sleep well?

Hello Sir.

One of the products commonly mentioned for this is melatonin. However, the data regarding its effectiveness is modest at best.

On the face of it, I do not recommend any first-line insomnia medication, including melatonin.

What is more important is to look at non-pharmacological measures to improve sleep hygiene and quality.

Here are some 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

Avoid naps during the day, and avoid stimulants like coffee as much as 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 will not be forgotten and that you can address them the next morning

the next morning.

Cognitive-behavioral therapy with a psychologist or psychotherapist can greatly help sleep disorders. Most group insurances cover this type of service.

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 to reassess your needs.

I hope I've been helpful, please feel free to ask any other questions you may have!

Tom Samaha, Pharmacist