How to Sleep Better
Side effects of poor sleep or lack of sleep
Disrupted sleep or lack of sleep can affect you in several different ways. You may have problems dealing with stress, coping with discomfort and managing your mood.
Treatments for sleep problems
Adopting good sleep hygiene techniques and sticking to a regular routine is usually one of the first options people try to improve their sleep.
- Learning relaxation techniques including breathing exercises, muscle relaxation and meditation are useful techniques.
- Identifying and dealing with any underlying medical problems, stress, or other worries can also help.
- Cognitive-behavioural therapy for insomnia (sometimes referred to as CBTi) is also recommended as an initial treatment option.
- A sleep supplement (such as CIRCADIN) in conjunction with good sleep habits may be appropriate.
CIRCADIN vs traditional sleeping pills
Other types of sleeping pills may be able to provide you with sleep, but they can also have a downside such as:
- Waking up feeling drowsy or groggy
- They may increase the risk of having a fall or an accident
- Dependency may develop with some types of sleeping pills
- There may be withdrawal symptoms when you stop taking them
- Some can affect your memory or make it harder to focus during the day
A holistic approach can help you optimise your sleep quality. Circadin has partnered with the award-winning sleep and mindfulness App AURA, to help you on your personalised journey to sleeping better and living better.*Terms and Conditions
Sleep hygiene refers to a range of everyday habits that can help you sleep better, such as avoiding alcohol or caffeinated drinks (like tea, coffee, or cola) close to bedtime, waking up at the same time each morning, and ensuring your room is at a comfortable temperature.
Poor sleep hygiene (sleep habits) is a common cause of sleep problems.
One of the most important steps in improving your sleep hygiene is to establish a regular sleep routine. This can involve maintaining regular pre-bed activities, keeping your bedroom surroundings relatively constant, and waking up at the same time each day. However, you should avoid going to bed if you aren’t tired, even if it means going to bed at irregular times.
Here are a few steps you could try:
- Avoid caffeinated drinks before going to bed
- Avoid napping during the day
- Limit your alcohol and cigarette use before bedtime
Learn more about sleep hygiene.
Click here to download a sleep hygiene fact sheet.
The sleep promoting effect of Circadin will take place from 1 to 2 hours after taking a tablet.
For the best effect, take Circadin as directed. (Circadin should be used regularly at the same time each day, after food and 1 to 2 hours before you go to bed). To approach your sleep issues holistically, we recommend you also follow good sleep hygiene practices.
Always speak to your doctor or pharmacist if you are unsure.
Circadin has a specific, prolonged release formulation which means the melatonin is slowly released over the course of 8 to 10 hours and mimics the body’s natural pattern of melatonin release.1
Circadin is a pharmaceutical grade melatonin product – which means it has been carefully assessed for quality, efficacy and consistency, and has been approved for use in Australia.
Good sleep habits and lifestyle changes should always be tried first to improve sleep.
CIRCADIN has been clinically proven¥† to improve sleep quality, morning alertness and daytime functioning, and to decrease the time it takes to fall asleep.
†compared to placebo in adults aged 55 and over
Make more of every day.
¥Wade AG, et al. Curr Med Res Opin. 2007; 23(10):2597-2605; supported by Neurim.
- CIRCADIN® Consumer Medicine Information (CMI).
- Wade AG, et al. BMC Medicine. 2010;8:51. Funded by Neurim Pharmaceuticals, Tel Aviv, Israel.
- Wade AG, et al. Curr Med Res Opin. 2007;23(10):2597-2605. Funded by Neurim Pharmaceuticals, Tel Aviv, Israel.
- Zisapel N. Open Neuroendocrinology J. 2010;3:85-95.
- Luthringer R, et al. Int Clin Psychopharmacol. 2009;24:239-249. Sponsored by Neurim Pharmaceuticals, Tel Aviv, Israel.
- Haimov I, et al. Sleep. 1995;18(7):598-603. Funded by Neurim Pharmaceuticals, Tel Aviv, Israel.
- CIRCADIN® Product Information. Last amended 11 November 2020.
- Lemoine P, et al. J Sleep Res. 2007;16:372-380. Sponsored by Neurim Pharmaceuticals, Tel Aviv, Israel.
- Arendt J, Skene DJ. Sleep Med Rev. 2005;9:25-39. Sponsored by Neurim Pharmaceuticals, Tel Aviv, Israel.