Trouble sleeping? This sleep expert's 3-step wind-down routine might help!
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The pandemic has been going on for two years now, and Aussies are reporting even less quality sleep than before. However, one sleep specialist offers a simple solution.
Sleep expert Olivia Arezzolo, the author of Bear, Lion Or Wolf: How Understanding Your Sleep Type Could Change Your Life, said the COVID-19 pandemic made the average Aussie's sleep even worse, with many spending hundreds on supplements to achieve better quality rest. It’s not surprising as the past few years have certainly given us lots to stress over.
'It's a continuing spiral downwards – overall, anxiety and stress continue to rise, as does our incessant use of screens, phones, before going to bed,' Arezzolo said in an interview.
'Similarly, our schedules are back to being overwhelmingly busy now that we have social time thrown in the mix.'
'This has been noted by the European Sleep Centre, too – reporting that lockdowns were detrimental due to the loss of routine; however, as most individuals adjusted to a new routine and are now having to readapt to former routines, sleep is again suffering.'
According to Arezzolo, having a routine to help you wind down before bed is essential to getting a good night's sleep. Credit: news.com.au.
According to a survey by The Body Shop, one in five Australians are worried about their sleep habits, and a third of people in Australia sleep less than six hours per night even though the average person requires at least seven.
Moreover, Australian women only sleep an average of six hours and 42 minutes per night.
According to multiple research studies, getting less than seven hours of sleep every 24-hour period can result in an increase in body weight, feelings of depression and anxiety, a weakened immune system, Alzheimer's disease, cancer, diabetes, and even an increased risk of taking one's own life.
Arezzolo said that the best way to get a good night's sleep is to have a regular and effective routine for winding down after a long, stressful day.
'It does confirm what I believe: We need to address sleep on a national level and allocate additional funding for sleep-focused health campaigns,' she said.
Blue light can mess up your internal body clock and make it hard to sleep at the right time. Credit: SCL Health.
Step 1: Shut off technology
It is important to turn off any and all forms of technology before going to bed, as the blue light emitted by these devices has been proven to disrupt sleep.
Common sources of blue light include:
Many people end the day with an evening shower - a habit that affects body temperature and sleep quality. Credit: iStock.
Step 2: Take a shower
Arezzolo's next suggestion was to take a shower since melatonin production is increased when your body temperature drops.
'While in the shower, I recommend integrating calming scents in your body wash, such as lavender and vetiver, as both reduce the activity of the sympathetic nervous system, which can otherwise make you feel tense,' she said.
When it's part of your bedtime routine, taking a shower at night may send your brain the message that it's time to sleep. Showering at night also makes sure that you are clean when you go to bed, preventing sweat, dirt, and body oils from building up on your sheets.
'Once you move back into the bedroom, creating a perfect sleep sanctuary with no screens, a spritz of these calming scents in a pillow spray and dabbing your pulse points with the oils too is a great place to start,' Arezzolo added.
Meditation before bedtime may help with sleep problems and insomnia by making you feel calmer overall. Credit: iStock.
Step 3: Meditate or read a book
After getting into bed, the sleep specialist advised that you spend twenty minutes in meditation or reading a book, leaving your phone on the other side of the room. This will assist you in settling your thoughts and preparing your body for sleep.
Meditation is easy to learn, and you can do it at any time or any place. You don't even need any special equipment or tools – all that is required of you is a few minutes of your time.
If you don't know where to start, these steps will help:
As you try to sleep better through meditation, it's also important to be patient with yourself. Just like anything else, meditation requires regular practice.
You can always start by spending 3 to 5 minutes in meditation before going to sleep. Over time, try to do it a bit longer, until you're doing it for 15 to 20 minutes.
Learning how to calm your mind will require some practise and patience on your part, but it will be so much worth it.
How do you get ready for a good night’s sleep? We hope these tips will be helpful – we wish you a wonderful sleep tonight and the nights to come, members!
Sleep expert Olivia Arezzolo, the author of Bear, Lion Or Wolf: How Understanding Your Sleep Type Could Change Your Life, said the COVID-19 pandemic made the average Aussie's sleep even worse, with many spending hundreds on supplements to achieve better quality rest. It’s not surprising as the past few years have certainly given us lots to stress over.
'It's a continuing spiral downwards – overall, anxiety and stress continue to rise, as does our incessant use of screens, phones, before going to bed,' Arezzolo said in an interview.
'Similarly, our schedules are back to being overwhelmingly busy now that we have social time thrown in the mix.'
'This has been noted by the European Sleep Centre, too – reporting that lockdowns were detrimental due to the loss of routine; however, as most individuals adjusted to a new routine and are now having to readapt to former routines, sleep is again suffering.'
According to Arezzolo, having a routine to help you wind down before bed is essential to getting a good night's sleep. Credit: news.com.au.
According to a survey by The Body Shop, one in five Australians are worried about their sleep habits, and a third of people in Australia sleep less than six hours per night even though the average person requires at least seven.
Moreover, Australian women only sleep an average of six hours and 42 minutes per night.
According to multiple research studies, getting less than seven hours of sleep every 24-hour period can result in an increase in body weight, feelings of depression and anxiety, a weakened immune system, Alzheimer's disease, cancer, diabetes, and even an increased risk of taking one's own life.
Arezzolo said that the best way to get a good night's sleep is to have a regular and effective routine for winding down after a long, stressful day.
'It does confirm what I believe: We need to address sleep on a national level and allocate additional funding for sleep-focused health campaigns,' she said.
Blue light can mess up your internal body clock and make it hard to sleep at the right time. Credit: SCL Health.
Step 1: Shut off technology
It is important to turn off any and all forms of technology before going to bed, as the blue light emitted by these devices has been proven to disrupt sleep.
Common sources of blue light include:
- Fluorescent lights
- LED lights
- Smartphones
- Televisions
- Computer screens
- Tablets
- E-readers
- Video game consoles
Many people end the day with an evening shower - a habit that affects body temperature and sleep quality. Credit: iStock.
Step 2: Take a shower
Arezzolo's next suggestion was to take a shower since melatonin production is increased when your body temperature drops.
'While in the shower, I recommend integrating calming scents in your body wash, such as lavender and vetiver, as both reduce the activity of the sympathetic nervous system, which can otherwise make you feel tense,' she said.
When it's part of your bedtime routine, taking a shower at night may send your brain the message that it's time to sleep. Showering at night also makes sure that you are clean when you go to bed, preventing sweat, dirt, and body oils from building up on your sheets.
'Once you move back into the bedroom, creating a perfect sleep sanctuary with no screens, a spritz of these calming scents in a pillow spray and dabbing your pulse points with the oils too is a great place to start,' Arezzolo added.
Meditation before bedtime may help with sleep problems and insomnia by making you feel calmer overall. Credit: iStock.
Step 3: Meditate or read a book
After getting into bed, the sleep specialist advised that you spend twenty minutes in meditation or reading a book, leaving your phone on the other side of the room. This will assist you in settling your thoughts and preparing your body for sleep.
Meditation is easy to learn, and you can do it at any time or any place. You don't even need any special equipment or tools – all that is required of you is a few minutes of your time.
If you don't know where to start, these steps will help:
- Find a peaceful spot. Sit or lay down, whichever is more comfortable. At bedtime, it's best to lie down.
- Don't worry about anything; just close your eyes, and take some deep breaths. Take a few long, slow, and deep breaths in and out. Be mindful of your breathing.
- If a thought comes into your head, just let it pass and bring your attention back to your breathing.
As you try to sleep better through meditation, it's also important to be patient with yourself. Just like anything else, meditation requires regular practice.
You can always start by spending 3 to 5 minutes in meditation before going to sleep. Over time, try to do it a bit longer, until you're doing it for 15 to 20 minutes.
Learning how to calm your mind will require some practise and patience on your part, but it will be so much worth it.
How do you get ready for a good night’s sleep? We hope these tips will be helpful – we wish you a wonderful sleep tonight and the nights to come, members!
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