FAQ Sleep Aids

What self-help treatments can I do to help me sleep better?
What must I avoid to help me sleep better?
What else can I do to help?
What do I record in a Sleep Diary?
Can light therapy help my insomnia?
Should I see a doctor for insomnia?


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What self-help treatments can I do to help me sleep better?

Learn to be mentally and physically relaxed before going to bed

Take deep breaths, inhale through your nose and exhale from your mouth

Develop a bed time routine, attempt to retire at the same time each evening

Exercise. The earlier in the day the better

Take a hot shower or bath just prior to sleep

Mask or eliminate all distracting noises. Consider ear plugs and a mask

Recognize the fact sleep is important, your body requires “X” hours sleep

See your primary healthcare professional if insomnia persists

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What must I avoid to help me sleep better?

Do not drink caffeine within 6 hours of bed time

Do not drink alcohol within 3 hours of bedtime

Do not eat within 2 hours of bed time

Limit your fluid intake within 2 hours of bedtime

No strenuous physical activity (exercising, etc) within 2 hours of bedtime

Avoid a nap during the day. Teach yourself to get your required sleep at one time

Do not smoke

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What else can I do to help?

Mask distracting noises with a sound conditioner or white noise machine

Try aromatherapy, scent your bedroom using a relaxing oil or candle

Consider mineral salts, aromatherapy, and relaxing music with your bath

Ensure the bedding and bedrooms are clean and free from dust, pet dander, and other allergens. Cleanse the air in the bedroom with a quality air purifier or allergen reducer

Exposure to a bright light or sunlight soon after awakening will help regulate your natural biological clock. Consider a light therapy lamp or sun alarm.

No mentally stimulating activities (PC games, heavy reading, etc) 1 hour before

Drink a glass of warm milk prior to sleep. Tryptophan, found in milk, turkey, and eggs, is believed to raise the level of serotonin, a sleep inducing chemical found in the brain.

Try a snack of cereal or crackers. Carbohydrates boost serotonin levels.

The hormone melatonin affects your biological clock, or sleep cycle. Melatonin supplements may assist you falling asleep faster, but they may not help you stay asleep.

The herbal remedies such as chamomile, kava kava, lemon balm, St. John’s Wort, and passion flower have been used to treat insomnia for centuries.

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What do I record in a Sleep Diary?

Keep a sleep diary. This is not a cure in itself, however, awareness of your sleep patterns and what works and what doesn’t can be important in solving your insomnia or assisting your healthcare professional

Time you went to bed and time you woke up

Total hours slept

Number of times you were awake during the night

The time and amount of caffeine consumed

The time and amount of alcohol consumed

The time and type of food consumed during your last meal

The time and amount of drugs and medication taken

Record exercise time and duration

Did you have an evening shower or bath?

Did you nap during the day?

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Can light therapy help my insomnia?
Lack of sleep can change the way a person thinks, reacts, and deals with everyday challenges. For one in four people with sleep difficulties, the cause is a desynchronization between sleep timing and other daily ("circadian") body rhythms. A treatment for circadian rhythm sleep disorder is that same as for insomnia treatment. Light therapy uses artificial light to simulate the effects of sunlight on your body’s circadian rhythms. Light therapy has been successfully used to treat people who have circadian rhythm sleep disorders or sleep problems associated with jet lag or shift work. Exposure to light at the right time of day may help you to reset your biological clock and to feel sleepy at the right time of day.
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Should I see a doctor for insomnia?
Insomnia is serious if you have excessive sleepiness during the day or memory and concentration problems. If you attempt to solve your insomnia but your sleepiness continues, schedule an appointment with your doctor.
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