As we nestle into our beds after a long day, seeking the comfort of a restful night's sleep, many of us are unwittingly sabotaging our chances of sweet dreams with a common yet detrimental habit.

According to Sleep Expert Olivia Arezzolo, a significant number of Australians are falling victim to this nightly routine, and it's high time we addressed it for the sake of our health and well-being.

The habit in question? The relentless scrolling through social media or binge-watching TV shows right before bedtime.

It's a common modern-day issue that prevents more than half of us from getting the recommended seven hours of sleep each night, according to research by Sheridan, a homeware brand.

A sleep expert said that using social media before bed keeps Aussies from getting enough sleep. Image source: Pexels

The connection between sleep and health is undeniable, and as Olivia pointed out, the stakes are even higher during the winter months.

She said: ‘A bad night's sleep can make us feel anxious, stressed, lethargic and mentally exhausted—so it's important to put things in place to help get a restful night.’

‘To give ourselves the best opportunity to get the sleep we need, we need to get back to basics: create a sleep sanctuary in the bedroom and have a quality bedtime routine.’

So, what can you do to combat this pervasive issue and reclaim your nights? Here are Olivia's top tips:

1. Disconnect from Tech​

As Olivia mentioned, technology is one of the main reasons why Aussies are not getting the suggested amount of sleep.

Research by Sheridan found that 48 per cent stay awake due to social media scrolling, while 43 per cent are hooked on TV shows.

Aim to turn off all devices at least an hour before bed to give your brain a chance to wind down.

2. Set a Bedtime Alarm​

But of course, you can still use technology to your advantage. Setting a reminder on your phone to start your bedtime routine. This can help you establish a consistent sleep schedule.

You can watch this tutorial on how to turn on Downtime on your iPhone:

Source: YouTube​

For Android users, you can set a timer on each app by following this tutorial.

3. Read Before Bed​

Swap your screen for a book. Reading can be a calming activity that prepares your mind for sleep.

Sheridan’s research found that 39 per cent of people find that reading improves their sleep.

4. Meditate​

Meditation can help slow down your thoughts and ease you into a restful state. If you're new to meditation, guided sessions can be a helpful tool.

You can start with this video:

Source: YouTube​

5. Create a Sleep Sanctuary​

Make your bedroom a place for sleep only. Invest in quality bedding and remove distractions to make it a peaceful retreat.

6. Try a Weighted Blanket​

Weighted blankets can provide a sense of security and calm, potentially reducing anxiety and promoting deeper sleep.

Multiple studies have suggested that weighted blankets may benefit individuals with anxiety, autism, and insomnia, among other conditions.

As we age, the importance of sleep cannot be overstated. It's a pillar of health just as critical as diet and exercise. By addressing the bad habits that disrupt our sleep, we can improve our quality of life significantly.

If you're thinking about taking any type of medication to help you sleep, it's always wise to consult your doctor first.

Key Takeaways

• Sleep Expert, Olivia Arezzolo, warned that scrolling through social media or watching TV before bed is detrimental to sleep quality.
• Olivia shared her top tips for better sleep, including disconnecting from technology, reading, meditating, and creating a sleep sanctuary.
• Utilising aids like a weighted blanket can improve sleep and reduce anxiety.

Members, have you found yourself caught in the trap of late-night screen time? Or perhaps you've discovered other sleep strategies that work wonders for you? Share your experiences and tips in the comments below.

 

[Jest]

now we need to be told how to sleep.

 

[Veggiepatch]

Our sleep "expert" states:-

The habit in question? The relentless scrolling through social media or binge-watching TV shows right before bedtime.

But states on her website:-

As a savvy media spokesperson and credible third party expert, she has been solicited by global brands such as Google, Apple and Samsung.

The very companies that provide the carriage for social media. Umm....

 

[marni]

Weighted blanket works wonders Maybe not for some but worth a try

 

[Robyn Land]

I refuse to read ANYTHING read, written or even suggested by "EXPERTS". There are too many "EXPERTS" in this world.