Getting a good night’s sleep is vital not only for setting up a good day to come but also looking after your health in the long run and that all starts with having a nighttime routine that can help you drift off and not stay glued to your phone.
To understand more about what makes an ideal nighttime routine, The Focus spoke with Olivia Arezzolo, Australia’s leading sleep expert, who revealed the four stages of her own evening routine.
1. Blue light blocking glasses
Blue light emitted from phones, TVs and computer screens has been found to suppress the sleep hormone, melatonin, “which means if we are exposed to it, we naturally don’t feel tired,” says Arezzolo.
As a result, Olivia’s biggest ‘non-negotiable’ as part of her nighttime routine is donning a pair of blue light blocking glasses for an hour or two before bed.
“I am particularly sensitive to bright light, which means if I don’t wear blue light blocking glasses, I am awake and alert like it’s 10am,” Arezzolo explains.
2. Shower
Getting ready for bed can often require a mindset change and Olivia recommends separating daytime and nighttime by incorporating a shower to help you wind down for the night.
“As an entrepreneur, I’m often working late at home, but once I’ve had my shower, that’s it,” she says.
“It also helps me feel tired, as the heat tires out the body, and helps us produce melatonin when we get out,” Olivia adds. “So, all in all, it’s another huge ‘must have’ in your bedtime routine – and my second non-negotiable.”
3. Supplements
Another key part of Olivia’s nighttime routine are supplements which she uses to help her wind down and enjoy a restful night’s sleep.
“Magnesium glycinate is my go-to in the evening to unwind, and to keep my energy levels stable and balanced, and remain calm throughout the day,” she explains. “I take CBD (cannabidiol) with L-theanine and lion’s mane mushrooms.”
4. No scrolling
“The hardest, but most important” part of Olivia’s nighttime routine is to avoid scrolling social media before bed. Something this writer is often guilty of as well.
“Scrolling is so addictive and keeps us up for hours, myself included,” explains Arezzolo. “I try to have at least a 10-minute cut-off time before bed, in which I meditate, visualize and practice affirmations.”
Nobody’s perfect
But while Olivia may have studied the world of sleep for the best part of a decade and has written a book on the topic, she admits that she sometimes struggles to maintain her routine all of the time.
“My nighttime routine isn’t as perfect as you probably think it is,” Olivia told The Focus. “I watch movies in bed, I scroll the last thing before I sleep, but try not to, and sometimes I eat 10 minutes before I sleep.”
“However, I do try to do my best with my bedtime routine,” concludes the sleep expert.
At the end of the day, that’s all that matters. Do your best to stick to a consistent nighttime routine but if life throws you an unexpected curveball or two, don’t beat yourself up and focus on getting back into your routine the following night.
