Get your Health question answered in 3 easy steps

193 Doctors Online
Owl Image
Dr. Andrew Rynne

Family Physician

Exp 18 years

I will be looking into your question and guiding you through the process. Please write your question below.

Have sleeping difficulty. Is there any vitamin supplement?

Answered by
Owl Image
Dr. Jonas Sundarakumar


Practicing since :2003

Answered : 2190 Questions

hi doc!cause i haven't been sleeping well lately,is there any vitamins or supplements i can use to help me sleep?i don't want to take sleeping pills.some days i sleep fine,some days i sleep but wake up every hour and some days have no sleep at all.i am
So worried at times that when its almost night time i am afraid i might not sleep!
Fri, 1 Feb 2013 in Sleep Disorders
Answered by Dr. Jonas Sundarakumar 42 minutes later
Hello and welcome to Healthcare Magic. Thanks for your query.

I understand that you are going through an anxious time due to your inability to sleep properly. Now, difficulty in sleeping (known as "insomnia" ) can be due to a variety of causes. Some of the problems causing insomnia are:
- Stress
- Anxiety
- Depression
- Poor sleep habits
- Other medical problems, chronic pain, etc.

Very often, insomnia becomes a self-perpetuating cascade - that is, when a person develops some difficulty in sleeping (for whatever reason) this soon results in the person developing anxiety about sleep. Thereafter, this anxiety itself becomes a cause for further insomnia.

If you are wary about taking sleeping pills, then you can try the folowing natural supplements:
- Valerian
- Melatonin
- Tryptophan

My opinion is that these are safer than the over-the-counter sleep formulas or syrups which may have a slight addictive potential.

In addition, there are certain sleep hygiene techniques which can be helpful in improving sleep irrespective of the cause of insomnia:
- Fix a specific bedtime and an awakening time. Do not allow bedtime and awakening time to drift.
- Avoid napping during the day.
- Avoid coffee, tea or any caffeinated drinks or alcohol 4 hours before bedtime.
- Avoid heavy, spicy, or sugary foods for dinner. Have a gap of at least 1 hour between dinner and bedtime.
- Exercise regularly, preferably in the early evening, at least 4 hours before bedtime.
- Set up a comfortable environment which is dark, quiet and disturbance-free. Block out all distracting noise, and eliminate as much light as possible.
- Reserve the bed for sleep only. Don't use the bed for studying, working or for other rectreational activities.
- Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
- Practice relaxation techniques before bed. Relaxation techniques such as yoga, XXXXXXX breathing and others may help relieve anxiety and reduce muscle tension.
- Don't take your worries to bed. Leave your worries about studies, work, daily life, etc., behind when you go to bed. Some people find it useful to assign a "worry period" during the evening or late afternoon to deal with these issues.
- Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.

Wish you all the best.

- Dr. Jonas Sundarakumar
Consultant Psychiatrist
Above answer was peer-reviewed by
Follow-up: Have sleeping difficulty. Is there any vitamin supplement? 20 minutes later
just wondering doc,this sleeping problems only happen during the winter months,last summer i am sleeping so perfectly..sometimes doc when worry strikes me i don't even know how to relax all i do is worry specially wen its getting later and later..thank u so much doc!i'll follow your advice and hope i will be sleeping well again..Hod bless!
Answered by Dr. Jonas Sundarakumar 25 hours later
Hello again,

It could be possible that you could be stressed out more during certain times of the year or maybe some minor physical ailments like respiratory infections, nasal blocks, etc. could be happening more during winter months, causing disturbances in sleep or this could just be coincidental. Irrespective of which factor may be triggering the initial sleep problem, the subsequent anxiety and worry regarding the disturbed sleep, appear to be a major factor in perpetuating the insomnia.

So, even if you have difficulty in sleeping, don't get become too worried or obsessed about it. Don't keep "monitoring" yourself whether you are sleeping enough or not. Simply follow the sleep hygiene techniques strictly and soon the body's natural mechanisms will kick in to reset your sleep rythms back to normal.

Wish you all the best.

Dr. Jonas Sundarakumar
Consultant Psychiatrist
Above answer was peer-reviewed by

The User accepted the expert's answer

Share on
Question is related to
Diseases and Conditions ,   ,   ,   ,  
Medical Topics

Recent questions on Upper respiratory infection

doctor1 MD

why does another site say to see a doctor if you have a stye in eye and also swollen /sore neck? I am 52 years old, 5ft 3in. 9 stone. Medical history good except for bad cold at moment. Started with sore stiff neck, eye stye .... developed into bad cough, no energy, general cold symptons. Stye has returned same eye different eyelid, also sore neck is there a connection?

doctor1 MD

hello. i have no idea if i have a cold or flu or what. i was looking online but they say a cold you would have a runny nose. i do not but my nose is a little plugged [i can still breathe..and i thinks its been like this before..i dont think its allergies because i am not sneezing] i was coughing (it's getting a little better). i do not have a headache or puffy eyes. i started feeling bad (sore throat- it hurt to talk and swollow) maybe on the 19th or 18th [every so often coughing really bad as well] and i have been taking plenty of Airborne. Today my throat does not hurt when i speak (it doesnt hurt when i just feels odd) and i have not been coughing as much (maybe 1/2 or 1/4 of what i was coughing like]. Is this a cold or flu or what? and is it contagious [still? how would i know if it was] ? i do not want to get my family sick and i would like to haang out with a friend this weekend.

doctor1 MD

1. I had tonsils with pus dripping. GP prescribed anti biotics which did not help. 2. ENT diagnosed tonsilitis wilth laryngistis.He prescribed amoxycillin and potassium clauvanate. 3. was on antibiotics for 8 days. 3. I got relief . Now I have acute pain below the ear lobe.What to do

doctor1 MD

I've had a cold from runny nose since Thanksgiving in the U.S. to now a cough the past four days. I lost my voice and its been about three days. It's a dry cough and kept me up all night yesterday. I think I am getting better if I rest my voice. I...

doctor1 MD

What does yellow or green mucus tell about a cold or sinus infection? YYYY@YYYY

doctor1 MD

I am 20 weeks pregnant. Developed a dry cough and wheezing late Friday evening around 9pm. Very dry, raspy and producing no mucus. Only symptom was dry cough and wheezing. I get seasonal asthma sometimes so My OB called me in an inhaler but I­t­...