Many of us are struggling to get to sleep at the moment.
A recent survey showed 60% of people feel more restless at night during the coronavirus pandemic.
So if you’re one of them, you should listen up!
Olivia Arezzolo, a sleep expert with 10 years in the industry, shared her top tips for getting an hour of extra kip every night.
The Australian psychologist recommended taking Omega 3 supplements, told Instagram: "How this works is essentially a deficiency in Omegas can contribute to a deficiency in Melatonin, the sleepiness hormone.
"On the flip side, the supplementation of omega threes can support your Melatonin levels, and remember, Melatonin gives the hormone to make you sleep."
Here are ten more tips Olivia recommends for getting more sleep
1. Avoid blue light
Keep these out of the bedroom – including the blue light that comes from electrical devices like phones.
These suppress sleep hormones that can make it trickier to kip.
2. Try lavender scents
The floral smell is calming and can help to relax you before bed.
You can use essential oils or purchase products with the fragrance in it – just pop a couple of drops on your pillow.
3. Take a dip
You may think showering or taking a bath will wake you up, but it can actually have relaxing effects too.
Olivia recommends having a dip 40-60 minutes before hitting the hay as it will give you a much-needed melatonin boost.
4. Have natural sleep supplements
These natural remedies can be surprisingly effective.
They’re great for those who struggle to drift off.
5. Play white noise
This helps to block out any other distracting sounds – from cars driving past to noisy neighbours.
It’s also proven to be effective to help some people relax.
6. Sip on chamomile tea
It goes without saying that you shouldn’t be drinking caffeine before bed.
But that doesn’t mean all tea is out of the question.
Chamomile brew has calming properties that can get you in the mindset to snooze.
7. Take deep breaths
The more stressed you feel, the more difficult it will be to sleep.
So to unwind and calm the nervous system while you’re lying down, be sure to take deep breaths.
8. Try magnesium supplements
Olivia says these can help to relax muscles in your body and relieve tension.
It’s an easy step to add to your daily routine too.
9. Be mindful
Mindfulness and practicing gratitude are great ways to take your focus off the stress of the day.
The sleep psychologist believes they’ll help you to drift off feeling thankful.
10. Meditate
There are plenty of meditation apps out there – or you can even watch a guided video on YouTube.
These should help you to wind down and get the restful night you’re in need of.
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