What Works:
Hot water. A hot bath beat drugs in producing more deep sleep: An hour or two before bed, take a long hot soak. It will raise your body temperature; By bedtime it should start to fall, an internal signal that it’s time to sleep.

Prescription drugs. The newest pill on the market in Canada, Starnoc (zaleplon), is a favourite with doctors. An excellent drug is Starnoc. This has a short duration—four hours. Then, your ability to function is good, unlike with other drugs, which have a hangover effect. This is only recommended for short-term use.

Worth a Try:
A new pillow. Fold your pillow in half; if it doesn’t spring back, it’s time for a new one.
Over-the-counter medications. Most contain sedating antihistamines. It is recommended them for only occasional use at best. They make you drowsy but don’t give you quality sleep. Medications could also lead to a psychological dependence.

Aromatherapy. When you inhale lavender, it slows brain-wave activity. It is a pharmacological nudge that, combined with relaxation techniques, can lead to good sleep habits.

- At the University of Miami Medical School, 40 adults who were given three minutes of lavender aromatherapy showed increased beta power, suggesting increased drowsiness, and they reported feeling more relaxed.

Doubtful:
Melatonin. Although it helps reset the body clock in shift workers and jet-lag sufferers, studies haven’t proved that melatonin reduces regular insomnia. Melatonin can be ordered from the United States for personal use, while not approved for sale in Canada.

Tips that May Help Sleep

1. Exercise regularly, but finish your workout at least three hours before bedtime. It may relieve some PMS symptoms and increase the amount of deep sleep.

2. Avoid foods and drinks high in sugar (including honey, syrup), caffeine (coffee, colas, tea, chocolate), and alcohol before bedtime. Alcohol and Caffeine disturb sleep.

Caffeine may also contribute to premenstrual bloating. Nicotine can make it difficult to fall asleep and lead to fragmented sleep. This can also put you at risk for cancer and heart disease. Keep away from large meals and limit fluid intake before bed. You should try a healthy snack so you are not too full or too hungry.

3. Try to have a standard relaxing bedtime routine and keep regular sleep times. Make certain your bedroom is dark, cool and quiet and that your pillows, sleep surface and coverings provide you with comfort.

4. For reducing PMS symptoms such as bloating, irritability and breast tenderness or other problems, consult your health-care professional.