sleep

THE bedtime routine you need to sleep better tonight

I'm Olivia!

IF you want raw, real and unfiltered Olivia, my blog is where you'll find it.

Here, I'll share the highlights of my sleep expert life, as well as the highlights - and lowlights - of my personal life too.

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Your Bedtime routine is pivotal for a good night’s sleep – meaning you sleep deeply, sleep efficiently and wake energised. Ideally, your night time routine optimises melatonin production, the key hormone to promote sleepiness, facilitates short sleep latency (time taken to fall asleep), and deepens sleep – so you spend more time in deep sleep. Ultimately, your night time routine sets you up for sleep success – but that isn’t always the case. If you are having difficulty sleeping, are waking often through the night, and / or can’t fall asleep, this is a sign you need a new sleep routine.

Who is this bedtime routine for?

  • Adults and kids above age 5
  • For those struggling with insomnia symptoms like fatigue, brain fog and anxiety, as outlined in this article here
  • Those wondering: how do I fall asleep faster?
  • Those wondering: how do I wake up less through the night?
  • Those wondering: how do I wake up more refreshed?
  • Those wondering: how to get deeper sleep?
  • Those wanting to avoid sleeping pills, after learning the dangers of them in this article here

If that’s you then I am delighted to share this with you – and in fact, it’s my ‘signature’ – the bedtime routine that 100% of my private sleep coaching clients have used, and 100% of them have seen improvements in their sleep in LESS THAN 7 DAYS. Game. Changer! If it can work for them, it can work for you! Alas, without further ado, let’s dive into your best bedtime routine. 

What is the bedtime routine? 

  1. Block out blue light. In the presence of blue light, sleepiness hormone melatonin is suppressed – making it harder to fall and stay asleep. Hence, a 2020 study found those wearing blue light blocking glasses were able to fall asleep 79% faster, compared to a group wearing placebo glasses. My recommended blue light blocking glasses are in my sleep shop.
  2. Use lavender. A 2010 study published in Phytomedicine noted that lavender oil capsules could improve sleep quality by 45%, and reduce anxiety by 59%. Similarly, lavender oil activates the parasympathetic nervous system, helping you feel more calm.
  3. Disconnect from tech. A 2017 study by the University of Pittsburgh School of Medicine found that using social media in the 30 minutes prior to bed increases your likelihood of sleep disturbance by 62%. Hence, disconnect from tech! Make this easy for yourself by having an alarm that reminds you to disconnect, and label this alarm ‘sleep better’. 
  4. Take a shower. By emerging from a steamy shower to a cooler bathroom; your core body temperature drops and melatonin is produced – as noted by a 2019 study by The University of Texas at Austin.
  5. Take a magnesium based sleep supplement. A 2017 paper by The University of Leeds highlighted magnesium could reduce anxiety by 31% – which may otherwise leave you restless.
  6. Read. A 2009 study by the University of Sussex found reading can reduce stress by 68%, with the effects starting in just six minutes. My book recomm? Bear, Lion, or Wolf of course! Pick up a copy from my website directly and I’ll sign it for you! 
  7. Wear an eye mask. As in step one, blocking out light through the night supports melatonin, so you can sleep deeper. My mask recommendation in my sleep shop made from facial mapping tech, helping it stay on!

While this may seem like a lot, please don’t get overwhelmed!

  1. Products are EVERYTHING! Visit my sleep shop now and get exactly what you need for a good nights sleep.
  2.  It can help to put each of these steps into sleep goal tracker – exactly why I created this downloadable sleep tracker for you here.
  3. I am always here to support you! Reach out to me via my contact form – anytime. 

Olivia x

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smart, savvy and more than just a sleep expert.

Hi, I'm Olivia.

If you want raw, real and unfiltered Olivia, my blog is where you'll find it.
As an author and avid writer, I find immense pleasure in sharing the ins and outs - without holding back - of my journey through life.
Professionally, I'm a sleep expert - but i'm guessing you already know that.
Personally, I'm a free-flowing, idealistic introvert who loves to travel, dance and enjoy an Aperol Spritz.

Thank you for reading my blog - if you want to know more about me, click below.

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