The importance of sleep is often underestimated and plays an essential role in how we feel day to day. A good night’s sleep can improve mental and physical well-being improving your quality of life and in turn your safety performing day to day tasks and emotional stability. Before you go reaching for over the counter medications to force that deep sleep, here are our top five tips at Capital Chemist to ensure you are getting the best night’s sleep.

1) Skip that second cup of coffee- not only coffee but cola soft drinks and energy drinks alike. The caffeine can stimulate your nervous system for up to 6-8 hours and an evening cuppa may be enough to cause sleep issues.

2) Increase bright light exposure in the day and decrease blue light exposure at night- Your natural circadian rhythm tells you when and how long to sleep and naturally it sinks up with the sunrise and sunset. By getting out in the sunlight during the day and avoiding screen exposure at night you are helping your body to operate as naturally wired.

3) Avoid those daytime naps - true, that mid afternoon nap may do wonders for your mood heading into the second half of the day. However repercussions strike later when you try to sleep, with that extra hour often making it harder get to sleep and stay asleep. 15-30 minute naps should be the maximum (if at all), any longer and you risk a good night’s sleep.

4) Relax before sleeping - anxiety keeps us up and by investing our time in relaxation techniques prior to going to bed we go the extra mile toward nodding off easily.

5) Talk to your pharmacist about supplements- melatonin (a prescription product in Australia) has been used to treat insomnia patients, magnesium can improve relaxation on a nerve and muscle level and valerian complexes are known to aid in sleep and stress. Your pharmacists know best and may be able to guide you in the right direction.

6) Try not to resort to sedative medicines. Develop a regular sleeping pattern- Having that cheat sleep-in on the weekend feels great and well deserved but may not be having the best effect on your sleep. Getting into good sleep habits will improve your overall well-being. Try to go to sleep – and to wake - at predictable times.

While it can be difficult to get your sleeping patterns back in order, the overall benefits to your health are worth the effort.

Capital Chemist offers testing for sleep apnoea tests (a common sleep disorder) in selected stores. Visit http://capitalchemist.com.au/services.aspx?title=Sleep-Apnoea for more information. Or you can visit your GP if issues persist.