Most of us have nights when we can't switch off. Short-term sleep problems often follow stress, illness, shift work or a change in routine, like the clocks changing. If poor sleep goes on for weeks, it's worth getting help.
Start with sleep habits
Good habits make the biggest difference for most people:
- Go to bed and get up at the same time every day, including weekends.
- Get outside in daylight in the morning, even on dull Irish days.
- Cut down on caffeine after midday and avoid alcohol close to bedtime.
- Keep your bedroom cool, dark and quiet. An eye mask and ear plugs, such as Quies Sleep Ear Plugs, can help.
- Put phones and screens away for an hour before bed.
- If you can't sleep after 20 minutes, get up and do something calm until you feel sleepy.
Read our tips on adjusting sleep after the clocks change.
The facts on melatonin in Ireland
Melatonin is a hormone that helps regulate the body clock. In Ireland it is a prescription-only medicine, so pharmacies can't sell it over the counter. Melatonin gummies and sprays bought online from other countries may not meet Irish standards and can vary in strength. If you think melatonin may help you or your child, talk to your GP.
Over-the-counter options
Traditional herbal medicines: Kalms Night Tablets contain valerian root, a traditional herbal medicinal product used for the temporary relief of sleep disturbances, based on traditional use only. Herbal medicines can interact with other medicines, so check with your pharmacist.
Supplements for your evening routine:
Magnesium contributes to normal psychological function and to the reduction of tiredness and fatigue. Read our guide to choosing a magnesium supplement.
Wind-down products: a warm bath with BetterYou Magnesium Sleep Bath Flakes or Dr Teal's Soothe & Sleep Foaming Bath can be part of a relaxing routine.
Sleep and menopause
Night sweats and hormonal changes often disturb sleep. Our menopause guide has more advice.
See your GP if
- Poor sleep lasts more than a few weeks
- You feel very sleepy during the day, especially when driving
- Someone notices you snore loudly and stop breathing in your sleep
- Low mood, anxiety or worry is keeping you awake
- Pain or another health condition is affecting your sleep
Browse our brain health and sleep and magnesium ranges.
Always read the label and patient information leaflet. Food supplements should not replace a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily intake.