Q: Do you have any suggestions on getting a good night's sleep?   A: Sleep is restorative in nature and on average, you need 7 to 8 hours each night. Some people need more and others less.  While sleeping pills induce sleep, they reduce the quality of your sleep. They also put you at risk of becoming dependent. Ideally, sleeping pills should be used for only 7 to 10 days and you should used those days to identify the factors that may be causing your sleeplessness.  Checking your sleep hygiene or your sleep habits will help.  You should have routine sleep habits - regular bedtimes and awakening times and a “winding-down” routine close to bedtime.  Avoid things that can disrupt your sleep like caffeine, spicy foods, heavy meals, alcohol, strenuous exercise, and disturbing television. Also, make sure your bedroom is a cool, quiet, dark place with a comfortable bed.  Keeping a sleep diary may help identify activities that disrupt your sleep.  Pleasant dreams!   For more information ask your ARP Pharmacist.  If you have any questions you would like answered, please email your questions by clicking on "Contact Us".