Let me say a few words about melatonin for those people who can access it. In the mid 1980s researchers began to investigate whether oral doses of melatonin might be able to simulate the effects of darkness, making it possible to reset the biological clock of travelers, shift workers, and people with insomnia. So far however, there is insufficient data for the FDA to approve melatonin as a treatment for insomnia. It is not available in Canada and Great Britain. Lets talk about sleep hygiene issues as several of the past questions could be answered this way.
Sleep hygiene includes all non-medication related activities that can enhance sleep.
1st- avoid caffeine, alcohol and tobacco. Many over the counter cold medications contain alcohol or stimulants which interfere with sleep. People with fibromyalgia should generally avoid exercises that involve reaching over their heads. Gentle stretching and muscle strengthening activities are best. 3rd- go to bed at the same time each night.