This is an initial step in your journey to improve your sleep and we want to be here to support you through the whole process. Any worries, concerns, questions – We’re here to help you. We want to provide you with a few pieces of additional advice to help ensure you take the treatment safely and correct, whilst also solving your sleep problem for the long-term.

As a first step, it’s important for you to take the time to read the manufacturer’s patient information leaflet (PIL) enclosed in your box. This gives you a lot of information about how to take the medication, what to avoid, side-effects and potential interactions with other medication.

Why is sleep so important?

Sleep is one of the most important aspects for feeling well, staying healthy, and a biological necessity. Unfortunately, there’s a lot that can interfere with our sleep patterns and we don’t always give it the priority it deserves in our busy lives.

In fact people are now sleeping less than they ever did in the past, and sleep quality has also declined, having devastating consequences on our health. Every major disease in the developed world – Alzheimer’s, cancer, obesity, diabetes has very strong links to poor sleep.

Sleep health facts:

• Sleeping badly is linked to weight gain. Good sleepers eat less calories.
• Poor sleep impairs your concentration and memory
• Good Sleep has been shown to enhance athletic performance.
• Sleeping less than 7–8 hours per night results in a far greater risk of heart disease and stroke.
• Poor sleep increase your diabetes risk and your sugar metabolism
• Poor sleeping patterns are linked to depression
• Getting at least 8 hours of sleep improves your immune system
• Sleep deprivation lowers your testosterone levels and sex drive.

So in summary, the science suggests not getting enough sleep or having poor sleep will make you less productive, more unhealthy and shorten your life.

How to get to sleep:

The most common cause of insomnia is a change in your daily routine or stress. For example travelling, exams, work stress, change in work hours, disruption caused by eating, exercise, or leisure, relationship conflicts, etc. may all cause problems.

Sleep remedies whilst helpful, are no substitute for addressing and resolving the problems that cause your poor sleep.

Paying attention to “sleep hygiene” (these are rules to solve your sleep problems) is the most important thing you can do to give you good sleep. There are no magic cures, and no hacks without putting in the effort to follow the rules below.

Manual’s Essential Sleep Hygiene Rules for solving your sleep problem:

1. It is vital to keep a regular sleep pattern. This programmes your body’s internal sleep clock to set this routine. Avoid naps, to enable you to keep your routine.

2. Wind down; our bodies aren’t built to just immediately switch off, so don’t just expect to fall asleep if you have been working your senses by working, watching TV or using your phone just before bed. Have a warm bath, read a book, do some light stretching, listen to gentle relaxing music.

3. Optimise your bedroom for sleep: Keep your bed just for sleep and sex, don’t watch TV in bed as your body needs to associate your bed with switching off for sleep. Keep your bedroom dark, quiet and slightly cool in temperature. 

4. Get regular exercise each day, preferably in the morning (there is good evidence regular exercise gives restful sleep). Don’t exercise before bed. 

5. Don’t engage in stimulating activity just before bed, such as playing computer games, watching television or movies, or having an important discussion.

6. Cut out all caffeine 8 hours before bedtime. Caffeine interferes with the process of falling asleep, and also prevents deep sleep. Instead, have a warm, milky drink or herbal tea.

7. Go relax again; If you lie in bed awake for more than 20-30 minutes, get up, go to a different room (or different part of the bedroom), participate in a quiet activity (e.g. reading a book), then return to bed when you feel sleepy. Do this as many times during the night as needed.

8. Put your phone away 1 hour before bedtime. The bright lights stimulate your sleep and impact your ability to sleep.

9. Sleep for 7-9 hours a day, not sleeping enough is not a feat to be proud of as remember it leads to health problems. 

10. Get a comfortable bed, mattress, and pillow

How Promethazine works?

Promethazine is a sedating antihistamine medicine that is used for problems like insomnia for years. A key benefit is that it is not addictive like traditional sleeping tablets, yet is effective. It works by blocking a natural substance (histamine) that your body makes, with a sedative effect helping you feel more relaxed.

How do I take it?

Ignore the dosage instructions on the enclosed drug patient information leaflet, as you have a bespoke treatment regime decided by your Manual clinician as below (and as per your medication dispensing label).

➤ Take One tablet, as needed, 30 mins before bedtime.

➤ You have 14 prescription tablets to use over the month. We suggest to take one every other night, but you can spread them differently through the month if you prefer.

➤ If you also have our natural Good Night supplement, you should take this every night, including the nights you take the prescription tablets.

What are the side-effects?

Promethazine is not addictive, and side effects are usually mild. Common side effects include feeling sleepy, nightmares and feeling dizzy or confused. See the patient information leaflet for a full list of potential side-effects.

Do not drive or use machinery after taking Phenergan, or if you feel sleepy/drowsy. The effects may last for upto 12 hours.

Please remember to inform our clinicians via your personal patient account: if you start taking any new medicines or if there are any significant changes to your medical history. Also if you experience any significant side-effects or want further advice on your treatment.

It is important that you inform your GP about the medicines you take to ensure they have an accurate medication history. If you do not share this information with your GP it could result in the healthcare professional not having enough information to make informed clinical decisions about your care, increasing your risk of injuries or side effects. On your account page, you can download a letter to share with your GP that contains all the relevant information about your treatment plan.

Any problems, feel free to send us a message to see how we can help you. Ensure you message our clinicians after 3 months to discuss your progress and next steps.

We do hope you sleep well.