Before we start Do you know !


About 6-9 hours per night is average for most adults. Most people establish a pattern that is normal for them in their early adult life. However, as you become older, it is normal to sleep less. For most people it takes less than thirty minutes to fall asleep.

DO YOU! Finding it difficult to fall asleep? Waking up early and can’t sleep again?

Well here are top tips to get a better night’s sleep without the use of medication.

Causes of Insomnia

The majority of causes of insomnia are due to life events rather than physical illness like stress, anxiety, smoking and drinking too much, watching TV and Playing on our Smartphones.

Before we go to bed and these are all the kinds of things that can trick our bodies into wanting to stay active rather than going to sleep

According to research so many patients who have insomnia and most of them want these, sleeping tablets

but actually most pharmacists, GPs and nurse practitioners tend not to recommend these & here’s why?

Firstly they can be addictive,

Secondly they don’t promote restful sleep and

Thirdly they’re not fixing the root of the problem

so here are our top tips let’s begin :


  1. Set a selected time for getting up every day. Attempt to stick to this time, seven days per week, although you are feeling you haven’t had enough sleep. This could assist you sleep higher at night-time.
  2. Don’t take a nap throughout the day.
  3. Exercise daily, however do not exercise for a minimum of four hours before aiming to bed.

how it works?

first set a specific time to wake up and go to sleep every day try to wake up at 6 a.m. every day and most of the people don’t really like it and it feel tired when you wake up

but because of this when it’s night-time

you will fall asleep almost straight away and it’s because your body it loves a cycle exercise in the day so you’re tired before you go to bed

(don’t think) “I was planning on filming this whilst I was jogging but it’s really rainy outside also don’t work in your bedroom so keep it just for sleeping and don’t take naps throughout the day J


  1. Try to Stop drinking tea and coffee for a few hours before bedtime.
  2. Avoid drinking alcohol and smoking, particularly shortly before going to bed.
  3. Don’t eat a big meal just before bedtime. (fast foods, heavy drinks)
  4. Don’t use back-lit electronic devices shortly before going to bed.
  5. Don’t lie in bed feeling anxious about lack of sleep. Instead, get up, go to another room for about 20 minutes and do something else, such as reading or listening to soft music, before trying again.
  6. Write a list of your worries and any ideas to solve them before going to bed. This may help you forget about them until the morning.

Bottom line is?

Try not to watch TV or play on your phones whilst in bed or before going to bed

because what it does is it reduces the melatonin we produce which is the hormone

which makes us feel more sleepy avoid big meals before going to bed avoid alcohol, caffeinated drinks and smoking especially in the evening as these are going to stimulate you

so you won’t fall asleep it’s also worth mentioning that some prescribed medicines can also interfere with your sleep, if these symptoms have suddenly come about and you’ve been prescribed something new

then speak to your pharmacist and they can check this for you and if you have a lot going on in your life which a lot of people do

then try these calming techniques which we’ve mentioned above we hope they’re really useful and it should help you sleep better.

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The Bedroom Environment

  • Use thick blinds or curtains or wear an eye fixed mask if the first morning daylight or bright street lamps have an effect on your sleep.
  • Make sure your bedroom is at a comfortable temperature for sleeping.
  • Wear ear plugs if noise is a problem.
  • Don’t use your bedroom for anything other than sleeping or sex. Avoid watching television, making phone calls, eating or working while you’re in bed.
  • Make sure your mattress is comfortable and that you have a pillow you like, as well as adequate bedding for the time of year.
bedroom environment

Here we describe

We recommend is often your bedroom at the right temperature and the best temperature has been found to be between 15.5 to 20 degrees

use thick curtains to block out any morning sun or any light coming from street lights

also use the right bedding for the time of the year if you’re still having trouble sleeping after using all these tips then have a word with your doctor, pharmacist or nurse practitioner.

Pro Tips


Insomnia can often be improved by changing your daytime and bedtime habits or by improving your bedroom environment.

Making small changes may help you to get a good night’s sleep.

See your General practitioner, Pharmacist or Nurse Practitioner if you’re still having difficulty getting to sleep after trying these techniques.

and that’s it

Thank you for reading & giving us your precious time

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