Nearly one in three Belgians regularly struggles with sleep. Dermatologist Dr Marine wrote on The French Pharmacy Blog about what defines good sleep: falling asleep within 30 minutes, waking up at most once per night, and sleeping enough for your age group.
Sleep hygiene: the overlooked foundation
Temperature and light
Keep your bedroom cool (16-18°C), use blackout curtains, and eliminate standby LEDs. Your body needs to drop in temperature to fall asleep.
Blue light
Screens off at least one hour before bed. Blue light suppresses melatonin. Read, listen to music, or try a podcast instead.
Consistency
Waking up at the same time every day - weekends included - is probably the most powerful sleep tip. Your biological clock needs rhythm.
When to consider supplements?
Melatonin
The most researched sleep supplement. Best for jet lag, difficulty falling asleep, and shift work. Start low: 0.3-1 mg is sufficient for most people.
Magnesium
Magnesium bisglycinate supports muscle relaxation and nervous system regulation. Take it one hour before bedtime.
Valerian and passionflower
Traditional herbal remedies for mild sleep problems and an overactive mind in the evening.
Vitamin D
Deficiency - common in Belgium from October to March - is linked to shorter sleep duration and poorer quality. 1000-2000 IU daily is a safe supplement.
When to see a doctor?
Sleep problems lasting over 3 months, extreme daytime fatigue, or snoring/breathing stops reported by your partner: consult your GP.
Compare to sleep better
On PharmaCompare, compare supplement prices across all licensed Belgian online pharmacies. Same product, sometimes very different prices.