If you find yourself mindlessly scrolling instead of getting the recommended seven hours of sleep, you’re not alone.
In fact, more than half of Australians admit to not getting the recommended seven hours of sleep a night, according to new research from homewares brand Sheridan.
Australia’s number one sleep expert Olivia Arezzolo said there is a huge connection between sleep and health.
The Sydneysider explained that it’s more important to rest during the winter, and not getting enough sleep makes you four times more likely to catch a cold.
Australia’s number one sleep expert Olivia Arezzolo (pictured) said it’s more important to rest during the winter.
“A bad night’s sleep can leave us feeling anxious, stressed, lethargic and mentally exhausted, so it’s important to take steps to help us get a restful night,” he told Daily Mail Australia.
“To give ourselves the best chance of getting the sleep we need, we need to get back to the basics: creating a sleep sanctuary in the bedroom and having a quality bedtime routine.”
Olivia shared her best tips for better sleep:
1. Disconnect from technology
If there’s one habit that keeps you awake, it’s technology.
Research by Sheridan found that 48 percent of us stay awake by scrolling through social media, and 43 percent are hooked on a TV show.
The reason it’s so hard to switch off late at night is that when we’ve been awake for 17 hours, we have impaired cognition: Our thinking is fuzzy, our judgment is poor, and our decision-making is abysmal, Olivia explained.
Related to the increase in beta-amyloid, a neurotoxin that contributes to mental confusion, accumulates throughout the day and is only eliminated with sleep.
2. Have an alarm before going to bed
Continuing with the above, don’t rely on your free will to disconnect from technology: this clearly doesn’t work!
Have an alarm at bedtime and block access to your apps at that time – the iPhone’s “downtime” offers this, as do many other apps.
3. Read before bed
The perfect antithesis to social media, the same 2024 research found that 39 percent of people find reading improves their sleep.
Olivia said getting a bad night’s sleep can make us feel anxious, stressed, lethargic and mentally exhausted.
4. Meditate
Perfect for busy minds, meditation slows brain waves to a slower pace more conducive to sleep.
Keep in mind that it’s perfectly normal for the busyness of your mind to feel overwhelming at first, even for seasoned meditators like me! Sit with it, it will pass!
Listen to a guided mediation to support the process.
5. Take an infrared sauna before bed
The infrared sauna helps the body relax for sleep, as the heat makes the body work harder than normal and get more tired, perfect for those who find themselves super awake at night.
This can reduce physical and mental alertness alike.
6. Schedule your sleep according to your chronotype
Your chronotype, the categorization system for your circadian rhythm, dictates the time you need to go to bed.
Lions, those who like to go to bed early and are the ones who need sleep the least; They need to go to bed around 10:00 p.m., while wolves, who like to go to bed late and need a medium amount of sleep, should wait until 11:00 p.m.
Bears, which do not go to bed early or late and are the ones who need sleep the most, should go to bed at 10 or 10:30 p.m.
To determine your chronotype, observe your natural sleep patterns, noting when you are sleepy and when you wake up without an alarm.
7. Create a sleeping sanctuary
Your sleep sanctuary should be a refuge, a Zen zone, a cozy space that lulls you and encourages you to stay through the night.
It should be technology-free and backed by quality products; Investing in rest should not be an afterthought, but a priority.
Bedding that is lightweight, breathable, and has natural fibers like cotton and wool is key.
8. Sleep in merino wool
Perfect for the colder months ahead, merino wool keeps you warm so you don’t have to use a heater or electric blanket.
Given the likelihood of overheating when using either, this is extremely helpful: When you overheat, melatonin, the sleep-promoting hormone, is suppressed, leaving you tossing and turning.
9. Grab a goose down blanket
Goose down is one of the best materials for your doona: while it is extremely warm, it also allows moisture to escape, allowing you to stay cool without sweating, which promotes deeper sleep.
10. Add a weighted blanket
While you may think this is about warmth, it is not. In fact, weighted blankets are designed to improve sleep and reduce anxiety, as the weight mimics a massage and can help you feel calmer.
I personally use Sheridan’s Sabine weighted blanket and love it. It definitely lives up to these claims!
Olivia (pictured) shared her best tips for sleeping better