Getting a good night’s sleep isn’t always easy to do on your own. Safe sleep aids are a great way to help you hit the sack, but they aren’t a magical sleep remedy. They need a little help from you too. 

If you’ve tried medication but still feel nightmarishly groggy in the morning, don’t give up! You might just need a few tips for better sleep so you and your sleep aid can work together to get some serious shuteye. Here are a few easy ways to not only help you maximize the effects of the product you’re using but also develop healthy habits that can pave the way for night after night of sweet dreams. 

Follow Sleep Medication Directions

When you’re feeling sleepy it’s easy to miss things, so make sure you read and follow the directions for the medication or supplement you are using to get the best results. Check the packaging for the expiration date and store it properly, avoiding heat, sunlight or freezing cold which could degrade the product. Note dosage instructions in case you need to take with a full glass of water or food. And always refrain from alcohol use while taking sleep aids. While most people know drinking alcohol and taking sleep medication can dangerously slow your breathing, you may not realize that even a small amount may interact poorly and make you feel dizzy or faint and disturb your sleep. 

Most importantly… go to bed! Many of us will rush to put away laundry or pack lunches right before bed, but remaining active after you take sleep medication can delay a sleep aid from doing its job. Be sure to take it within 20 to 30 minutes before you are ready to sleep, and get into bed soon after so you can begin your relaxation routine. Allow yourself at least an 8-hour window of time to sleep so you can wake up naturally and leave grogginess behind. 

If you’re following all the directions and practicing good sleep hygiene but you’re still not getting results, then you might consider a stronger dosage. For example, if you’ve started with Sleep-eze^® Regular Strength caplets at 25 mg, you may want to try Extra Strength caplets at 50 mg.

Develop Helpful Habits

To increase the effectiveness of your sleep aid, it’s important to establish healthy habits both during the day and at night. This can create a balance that will help you stay more alert and focused while you’re awake and fall asleep faster when bedtime arrives. Try these simple tips that can set you up for sleep success.

During the day:

• Exercise moderately for 30 minutes daily, but not within two hours of bedtime.
• Avoid caffeine after 2pm as its effects can last for hours.
• Spend time outside so the vitamin D from sunshine can help regulate circadian rhythms.
• Limit daytime naps by taking them earlier in the day and keeping them to under an hour.

To get ready for bed at night:

• Avoid heavy meals or spicy foods late at night.
• Try sleep-inducing beverages like warm milk or chamomile tea.
• Take a warm bath or shower 1 to 2 hours before bedtime to help your body relax.
• Incorporate relaxation techniques like deep breathing, meditation, or gentle stretching. Read more sleep hygiene steps in our article

Create the Bedroom of Your Dreams

Your bedroom is the one room in your home that is dedicated to sleeping, so make it a tranquil retreat that carries you off to dreamland. Try to avoid using it for work or other busy activities during the day so that your brain associates your bedroom with a peaceful environment. And when night comes, dress your bed in blankets and pillows you love so you can sink into a cloud of comfort. 

The bedroom should be cool, dark and quiet. Ideally, the temperature should be between 18 and 22 degrees Celsius (65 – 72 F), so adjust your thermostat before going to bed if you like your home warmer during the day. Use blackout curtains to eliminate the light from outside and turn off your phone and TV to prevent the stimulating effects of blue light from screens. Quiet might be hard to come by if you have noisy neighbors, but relaxing sounds like nature recordings or white noise can dull outside distractions.

Don’t Hesitate to Get Help

Whether you’re trying to manage insomnia, occasional sleeplessness or just want to feel more rested during the day, reaching out to your doctor can help you get to the root of the problem. There are a lot of reasons why you might be struggling to catch some Z’s, so discuss any factors that could be affecting your sleep habits like health conditions, medications, diet, excess stress or changes to your regular routine. 

Keeping a sleep journal to record your schedule and activities can also provide your doctor with insight into your habits. If you haven’t yet tried sleep meds, your doctor may prescribe a sleep medication or recommend an over-the-counter solution like Sleep-eze. As Canada’s number one medicated sleep aid, Sleep-eze offers a variety of products at different dosage amounts to help you fall asleep faster and stay asleep longer. Plus, if you don’t like swallowing pills, you can choose liquid or eze-melts^® that don’t require drinking water before bed (or getting up to pee during the night!). 

The whole goal is for you to reclaim your nights by getting you back on track. Remember, while products like these are safe for occasional use, changing your daily habits can supply you with a long-term solution to your sleepless nights. Before you know it, you’ll be drifting off with ease and finally get the sleep you’ve been dreaming of.