Hello. If after 1 month your requisite for Zolfresh
isn't there, then you don't need either. These are relatively less habit forming than certain other medicines used for sleep disturbances. However, one can get dependent (psychologically and physically) on them too.
It is more advisable to follow sleep hygiene as well:
1. Limiting daytime naps to 30 minutes. 2. Avoiding stimulants such as caffeine
close to bedtime. 3. Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality. 4. Steering clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion
for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep.
5. Ensuring adequate exposure to natural light. This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle. 6. Establishing a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading a book, or light stretches. When possible, try to avoid emotionally upsetting conversations and activities before attempting to sleep.
7. Making sure that the sleep environment is pleasant. Mattress and pillows should be comfortable. The bedroom should be cool – between 60 and 67 degrees – for optimal sleep.