Hello,
First of all, it is important to understand that insomnia can have different causes, including a melatonin deficiency. Melatonin is in fact a hormone naturally secreted by our body in the presence of darkness. One of the functions of this hormone is to regulate the circadian rhythm and sleep. In the presence of a deficiency, taking 0.3 to 6 mg of melatonin 30 to 60 minutes before bedtime can bring some benefits. However, it is generally not necessary or recommended to exceed the 10 mg dose (In your case, it is possible that your melatonin production is adequate. Therefore, you may get little benefit from taking this medication)
) In the management of insomnia, even before talking about medication, it is important to adopt good sleep habits
- Get up and go to bed at about the same time each day
- Leave the room if you are unable to fall back asleep, relax in another room and avoid stimulating activities (housework, internet, etc.) You can do relaxing activities such as reading or listening to soft music
- Go to bed only when you feel tired
- Avoid using stimulants (coffee, tea, chocolate, nicotine, etc.) several hours before bedtime
- Avoid napping during the day
- Do not look at the clock during the night (this increases your stress unnecessarily)
- Do not do intense sports at the end of the evening
In the event that these changes do not produce the desired results, I suggest that you make an appointment with your doctor to discuss the various options available to you. Sleeping pills can sometimes be prescribed. However, it is important to note that these medications should not be used on a regular basis as they can be addictive
As for the agents available in pharmacies, you should know that most of them (e.g. Sleep-Eze®, Dormex, Unisom) contain benadryl (diphenhydramine) or doxylamine, 2 antihistamines. Companies use the drowsiness side effect associated with these molecules to promote sleep. These agents are not a long-term solution and should not be used for more than 14 days. As for natural health products, valerian can be interesting in order to improve the quality of sleep. In this regard, I invite you to consult your pharmacist!
Have a good night!