Stick to a sleep schedule!

It's really important to have a routine that you stick to! A healthy adult's recommended amount of sleep is at least seven hours. Most people don’t need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Life and work can get in the way of course but try to be consistent. Your body's sleep-wake cycle needs routine.

Pay attention to what you eat and drink

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

Create a restful environment

Keep your room cool, dark, and quiet. If you had to guess the ideal temperature for getting a good night’s sleep, what would you say? The ideal sleeping temperature varies a few degrees from person to person, but doctors would generally recommend 15 to 19 C. You know to avoid screens just before bedtime, so just leave them out of the bedroom! Allowing your brain to unwind and relax is the most important thing you can do. Lastly, consider using earplugs, a fan, or other devices to create an environment that suits your needs.

Limit daytime naps

Day time naps can seem a good option but remember if you need say, 7 hours of sleep in 24 hours then your nighttime needs reduce. Limit a nap to no more than one hour and avoid napping late in the day. Day time napping could be a sleep Apnoea symptom, so check in with our Life Pharmacy Orewa team whether this might be you.

Some vitamins that may assist with better sleep

Check in with the Life Pharmacy Orewa team for what is best for you. If you're taking prescription medicines or other nutritional's we want to make sure it's right for you.

• Vitamin D: Low levels of vitamin D could be a risk factor for unhealthy sleep. A 2018 study indicates an association between low vitamin D, short sleep duration, and poor sleep quality. Researchers are unclear about the underlying mechanisms behind vitamin D deficiency and sleep disorders, but they have several theories.
• Vitamin C: A person’s vitamin C levels may impact their sleep. Research comparing people with short and long sleep found reduced concentrations of vitamin C among those sleeping for the shortest time. Other evidence indicates that people sleeping the recommended 7–8 hours each day have higher plasma levels of vitamin C than short sleepers.
• Magnesium: Magnesium is a mineral that plays a role in muscle relaxation and may help you fall asleep. Research indicates that magnesium deficiency can lead to sleep disorders.
• Vitamin E: A 2011 study showed that Vitamin E can prevent oxidative damage to the brain and improve sleep quality.
• Vitamin B6: Vitamin B6 helps the body produce melatonin, which is a hormone that regulates sleep. A 2015 study found that taking vitamin B6 supplements improved sleep quality and duration in people with sleep disorders.
• Melatonin: Melatonin is produced naturally and is released late in the day as the sun sets. It's your body's signal that sleep isn't far away. Melatonin can be prescribed by your Life Pharmacy Orewa Pharmacist team, so check in with us if it's right for you.