Can't Sleep? A Pharmacist's Guide to Better Sleep

We've all had nights staring at the ceiling. But when poor sleep becomes a pattern, it affects your mood, focus, immune system and long-term health. The good news: small changes often make a big difference — and your pharmacist can help you find what works.

Sleep is when your body repairs itself, your brain processes the day, and your immune system recharges. Adults generally need seven to nine hours. Regularly falling short is linked to higher stress, weight gain and reduced concentration.

• Keep a routine: go to bed and wake up at the same time, even at weekends.
• Wind down: dim the lights and switch off screens an hour before bed.
• Watch the caffeine: avoid tea, coffee and energy drinks from mid-afternoon.
• Get daylight: natural light in the morning helps set your body clock.
• Cool, dark, quiet: a comfortable bedroom makes falling asleep easier.

If sleepless nights last more than a few weeks, or you're exhausted during the day, it's worth a conversation. Your pharmacist can advise on short-term remedies available over the counter and tell you when to see your GP for example, if snoring, anxiety or pain is keeping you awake.

How many hours of sleep do I really need? - Most adults need between seven and nine hours, though this varies from person to person.

Are over the counter sleep aids safe? Some short-term remedies can help occasionally, but they're not for long-term use. Ask your pharmacist which, if any, suit you

When should I see a doctors about insomnia? - If poor sleep lasts more than a month or affects your daily life, speak to a healthcare professional.