At least 1 in 3 Irish adults experience sleep difficulties at some point. Poor sleep is more than a nuisance — consistent sleep deprivation affects physical health, immune function, mood, cognitive performance and long-term risk of serious health conditions. Understanding the causes of poor sleep and the options available is the first step toward getting the rest your body needs.
This guide from the Chemco Pharmacy pharmacist team covers the main causes of sleep problems, practical sleep hygiene advice, and the pharmacy products available in Ireland to support a better night's sleep.
Why Is Sleep So Important?
During sleep, the body carries out essential repair and recovery processes — consolidating memories, regulating hormones, repairing tissues and strengthening immune function. The average adult needs 7–9 hours of quality sleep per night, though this varies between individuals. Quality matters as much as quantity — fragmented or light sleep is less restorative than deep, consolidated sleep even if the total hours are similar.
Chronic sleep deprivation (regularly getting less than 6 hours) is associated with increased risk of obesity, type 2 diabetes, cardiovascular disease, depression and anxiety. The immune system is significantly impaired by poor sleep — something many people notice as increased susceptibility to colds and infections during stressful, sleep-deprived periods.
Common Causes of Sleep Problems
Understanding what's driving sleep difficulties helps determine the right approach. The most common causes include:
- Stress and anxiety — a racing mind is the most common barrier to falling asleep
- Irregular sleep schedule — inconsistent bed and wake times disrupt the body clock
- Poor sleep environment — light, noise, temperature and screen exposure before bed
- Caffeine and alcohol — caffeine in the afternoon and alcohol in the evening both disrupt sleep architecture
- Shift work or jet lag — disruption to circadian rhythm
- Pain or physical discomfort
- Medical conditions — sleep apnoea, restless leg syndrome, menopause-related sleep disruption, depression
- Medication — some commonly used medications can affect sleep quality
Sleep Hygiene — The Foundation of Better Sleep
Before considering any supplement or medication, improving sleep hygiene is the single most effective intervention for most people with mild to moderate sleep problems:
- Set a consistent sleep schedule — go to bed and wake at the same time every day, including weekends
- Avoid screens for 60 minutes before bed — blue light from phones and TVs suppresses melatonin production
- Keep the bedroom cool, dark and quiet — the optimal sleep temperature is around 16–18°C
- Avoid caffeine after 2pm — caffeine has a half-life of 5–7 hours and significantly disrupts sleep architecture even when you don't notice it
- Limit alcohol — alcohol may help you fall asleep but significantly reduces sleep quality and REM sleep, causing fragmented early-morning waking
- Build a wind-down routine — 30–60 minutes of calm activity before bed signals to the brain that sleep is approaching
- Avoid napping after 3pm — late naps reduce sleep pressure and make it harder to fall asleep at night
- Get morning light — natural light exposure within an hour of waking helps reset the body clock and improves night-time sleep quality
Supplements for Sleep Support
For those who have addressed sleep hygiene but still struggle, certain supplements can provide additional support — particularly during periods of stress, menopause-related sleep disruption, or when the nervous system needs help winding down.
Magnesium — The Most Important Sleep Mineral
Magnesium plays a central role in sleep regulation. It activates the parasympathetic nervous system (the body's rest response), regulates GABA — the brain's primary calming neurotransmitter — and supports the production of melatonin. Studies consistently show that magnesium deficiency is associated with poorer sleep quality, and supplementation improves both sleep onset and sleep duration.
Magnesium bisglycinate is the preferred form for sleep support — it is the most bioavailable and least likely to cause digestive side effects. Take in the evening, approximately an hour before bed. PrizMag Magnesium Bisglycinate is available from Chemco Pharmacy and is one of our most recommended sleep supplements.
FabU R&R Relax — Daily Supplement for Relaxation and Sleep
FabU R&R Relax 60 Capsules is a daily food supplement formulated to support relaxation, nervous system function and restful sleep. It combines Lion's Mane mushroom extract, magnesium, B vitamins and supporting nutrients — providing comprehensive daily nutritional support for calm and sleep without sedative ingredients. Suitable for adults, caffeine-free, and designed for consistent daily use rather than as-needed use. Available from Chemco Pharmacy with fast delivery across Ireland.
Herbal Sleep Remedies
Several herbal preparations have traditional use for sleep support, and some have emerging clinical evidence:
- Valerian — one of the most studied herbal sleep aids. May reduce time to fall asleep and improve sleep quality. Effects tend to build over 2–4 weeks of consistent use rather than working immediately.
- Passionflower (Passiflora) — traditionally used for anxiety and sleep. Some evidence for reducing generalised anxiety and mild insomnia.
- Hops — often combined with valerian in sleep formulas. Has mild sedating properties.
Herbal sleep remedies are available from the pharmacy counter at Chemco Pharmacy. Ask our team for advice on which product suits your needs.
Antihistamine-Based Sleep Aids (Nytol)
Diphenhydramine (the active ingredient in Nytol) is an antihistamine that causes drowsiness as a side effect. It is available as a pharmacy medicine for the short-term relief of temporary sleep problems in adults over 18. It is effective for most people and acts quickly — typically within 30 minutes.
Important considerations:
- For occasional use only — not recommended for more than 2 weeks continuously as tolerance can develop
- May cause next-day drowsiness, particularly if taken late
- Not suitable for those with asthma, glaucoma, prostate problems or those taking certain medications
- Not suitable during pregnancy or breastfeeding
- Available from the Chemco Pharmacy counter — speak with our team before purchasing
When to Seek Medical Advice
Most short-term sleep problems resolve with improved sleep hygiene and short-term support. However, speak with your GP if:
- Sleep problems persist for more than 2–3 weeks despite good sleep hygiene
- You wake unrefreshed regardless of how many hours you sleep
- Your partner notices you stop breathing during sleep (possible sleep apnoea)
- Sleep problems are significantly affecting daily functioning, work or relationships
- You experience excessive daytime sleepiness that is not explained by poor night-time sleep
- You have persistent low mood alongside sleep problems
Sleep Problems in Children
Young children frequently have disturbed sleep patterns, which can be exhausting for parents. Common causes of sleep disruption in children include teething, ear infections, colic, nappy rash and the transition between sleep cycles (which children handle less smoothly than adults).
There are no safe over-the-counter sedating medicines for children. The safest approach is to establish a consistent bedtime routine, treat any underlying medical cause (such as teething pain with appropriate paracetamol), and ensure the sleep environment is appropriate. If sleep problems in a child are severe or persistent, speak with your GP or public health nurse.
Snoring
Snoring occurs when airflow through the nose or throat is restricted during sleep, causing tissues to vibrate. It is more common in men, in people who are overweight, and in those who sleep on their back or consume alcohol before bed.
For mild snoring, nasal strips can help — they gently open the nasal passages to improve airflow and reduce mouth breathing. Available from Chemco Pharmacy. For habitual, loud snoring associated with witnessed breathing pauses or excessive daytime sleepiness, speak with your GP as sleep apnoea needs to be excluded.
This article is for informational purposes and does not constitute medical advice. If sleep problems persist, speak with your pharmacist or GP for personalised assessment and advice.