Drink or not drink

Stop drinking all liquids about 90 minutes before going to bed. You will avoid having to get up in the middle of the night to empty your bladder and being frustrated if you can’t get back to sleep afterwards. So, no water before bedtime!

Say no to alcohol and caffeine

Alcohol and caffeine do not mix well with sleep, especially in the hours just before bedtime. Alcohol can accentuate certain sleep disorders, while caffeine increases anxiety.

Avoid sugary snacks

It has been proven that having a sugary snack can disturb your sleep and trigger micro-awakenings. Result: your sleep isn’t as deep and restful as it should be so you’ll wake up with the impression of not having slept at all.

Ban screens before sleep

It isn’t just alcohol and coffee that stimulate your brain; the light from screens does too! Whether you use a tablet, reader, computer or a smartphone just before sleep, all of these devices slow the secretion of melatonin. You reduce the quality of your sleep and increase the chances of postponing the time you fall asleep. To avoid any temptation, think about putting your devices on silence or airplane mode, or put them somewhere else than the bedroom.

Limit the use of the bedroom

The brain is a powerful organ! It is capable of making several associations between the rooms in your house and the activities that you do in them. For example, you could associate your bedroom with anxiety if you have the habit of working late in there. It is important to use the bedroom only for sleep and intimate moments with your partner. All other activities should take place outside to conserve the primary association of the room with sleep.

Avoid stressful situations

We experience enough stress during the day to deserve a break in the evening. A stressful discussion, a last-minute email or a family difficulty can easily negatively impact your sleep without you realizing it. If something is bothering you, take note and deal with it the next day. Use the time to relax. Stress is one of the worst things for sleep, so don’t invite it into your bed.

Reserve an hour before sleep to take your time

Going to sleep is something that should happen naturally. Too often, we look at the time and quickly prepare to go to bed. Mistake! Establish a calming routine that will help you to clear your head and relax your body. For example, put on your pyjamas on an hour before going to bed and include your beauty routine and toothbrushing. You will feel more relaxed and sleep will come easier. That’s the definition of happiness!

If you are still having trouble sleeping, do feel free to discuss it with your pharmacist.

This information is not a substitute for professional medical advice and Accès pharma at Walmart affiliated pharmacist-owners cannot be held responsible for this information. The information was true and accurate at the time of publication, but it is subject to change.

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Pharmacist-owners affiliated with Accès pharma are solely responsible for pharmacy practice.