Melatonin

Melatonin is a hormone that occurs naturally in your body. At night, your levels of melatonin rise, before returning to normal during the day. This helps to control how and when you sleep.

You can take a synthetic version of melatonin for short periods if you have sleep problems such as insomnia. This adds to your body's natural supply of melatonin, so you fall asleep more quickly and you're less likely to wake up during the night.

Melatonin is mainly used to treat short-term sleep problems in people aged 55 and over. In Sussex GPs are allowed to prescribe for those aged over 55 years for up to 13 weeks, whilst also trying other methods to improve sleep hygiene (See below). After a maximum of 13 weeks the medication should be held to see if it is still needed.

Melatonin can sometimes be prescribed to help with longer-term sleep problems in some children and younger adults. In Sussex GPs can only prescribe for these patients under the recommendation of an approved NHS specialist. Melatonin is available on prescription only. In Sussex there is a limited formulary of medications the GP is allowed to prescribe.

More information can be found at:

https://www.nhs.uk/medicines/melatonin/

How to fall asleep faster and sleep better:

Do:

Go to bed and wake up at the same time every day
Relax at least 1 hour before bed, for example, take a bath or read a book
Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
Exercise regularly during the day
Make sure your mattress, pillows and covers are comfortable

Do not:

Do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
Do not eat a big meal late at night
Do not exercise at least 4 hours before bed
Do not watch television or use devices, like smartphones, right before going to bed, because the blue light makes you more awake
Do not nap during the day
Do not sleep in after a bad night's sleep and stick to your regular sleeping hours instead