Better Sleep: A Pharmacist's Guide

The Science of Better Sleep

Quality sleep is essential for health, affecting everything from immune function to mental clarity. Here's how to improve yours.

Why Sleep Matters

During sleep, your body:

• Repairs tissues and muscles
• Consolidates memories
• Regulates hormones
• Strengthens the immune system

Chronic sleep deprivation increases risk of:

• Heart disease
• Diabetes
• Depression
• Weight gain

Creating Your Sleep Sanctuary

Optimise your bedroom:

• Keep it cool (18-20°C is ideal)
• Block out light with blackout curtains
• Use white noise or earplugs if needed
• Reserve the bed for sleep only

Invest in comfort:

• A supportive mattress (replace every 7-10 years)
• Quality pillows
• Breathable bedding

The Pre-Sleep Routine

1-2 hours before bed:

• Dim the lights
• Avoid screens (or use night mode)
• Skip caffeine after 2pm
• Avoid large meals

30 minutes before bed:

• Take a warm bath or shower
• Practice relaxation (reading, gentle stretching)
• Write down tomorrow's to-do list (clears the mind)

When to Consider Sleep Aids

If lifestyle changes aren't enough, speak to us about:

• Melatonin – helps regulate sleep cycles
• Antihistamines – short-term use only
• Herbal options – valerian, chamomile

Important: Sleep aids should be temporary. If sleep problems persist, consult your doctor.

---

Can't sleep? Our pharmacists can recommend safe, effective options for your situation.