Insomnia: 7 simple solutions to sleep better

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Article written by a registered pharmacist (Paris Faculty of Pharmacy). This information is general and does not replace the advice of your own doctor or pharmacist.

Insomnia is very common: difficulty falling asleep, waking up during the night, or waking up too early in the morning. The good news is that a few simple habits can already improve your sleep quality.

1. What is insomnia?

Insomnia means repeated sleep problems lasting several weeks, with daytime fatigue, irritability or poor concentration. It can be linked to stress, emotional problems, screen overuse, certain medicines or health conditions.

2. Improve your sleep hygiene

• Go to bed and wake up at the same time every day
• Avoid screens (phone, tablet, TV) 1 hour before bedtime
• Limit coffee, tea and energy drinks in the evening
• Eat a light dinner, several hours before going to bed
• Keep the bedroom cool, dark and quiet

3. Create a relaxing bedtime routine

A short, calm routine sends a clear signal to your brain: it is time to sleep. Examples: reading, soft music, breathing exercises, gentle stretching.

4. Herbal teas and sleep plants

Chamomile, valerian, passionflower, lemon balm and other plants are traditionally used to help relaxation and falling asleep.

• Night-time herbal teas for sleep
• Valerian and passionflower sleep supplements

5. Magnesium and anti-stress supplements

In some people, a lack of magnesium can worsen nervousness and sleep problems. Magnesium and “stress & sleep” complexes may help, depending on your health and medication.

• Magnesium for stress and sleep
• Melatonin-based sleep supplements*

*Melatonin is not suitable for everyone. Always ask your doctor or pharmacist first, especially if you are pregnant, breastfeeding or taking regular medicines.

6. Optimise your bedroom environment

• Sleep mask to block out light
• Earplugs if noise wakes you up
• Soft night light for a calmer atmosphere

• Sleep masks
• Earplugs for sleeping
• Bedroom night lights and ambient lamps

7. When should you see a doctor?

If insomnia has been going on for several weeks, if you lose weight, feel very anxious, or if someone notices loud snoring with pauses in breathing (sleep apnoea), you should see a doctor. Medical advice is essential before taking any regular sleeping medicine.

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