Revealed: The ‘simple trick’ for getting an extra hour of sleep every night this year – expert shares her usual bedtime routine
- Sleep expert Olivia Arezzolo said omega-3s are good for an extra hour of sleep
- The expert said that clinical trials have shown how effective it is in the production of melatonin
- Olivia shared her 10-step bedtime routine that includes chamomile tea
- She also explained that you need to reduce blue light as much as possible
One sleep expert has claimed that omega-3s are the key to getting an extra hour of rest every night this year.
Increasing the amount of healthy fats in your diet can help you get an extra 60 minutes of sleep each night, said Olivia Arezzolo, from Sydney, and this has been proven in clinical trials.
“A recent study found that omega-3 supplementation without any other changes could support an individual getting an extra hour of sleep,” said Olivia.
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Olivia Arezzolo (pictured), from Sydney, said her ‘simple trick’ can easily help you get an extra 60 minutes of sleep, proven in clinical trials
A lack of omega-3s can contribute to a lack of melatonin, the sleepy hormone, while supplementing your body with it can support your melatonin levels, reduce your anxiety and make you sleepy.
The sleep expert explained that you can either find omega-3s in foods like oily fish like salmon or hemp seeds if you’re a vegetarian or vegan.
Other fish including mackerel, tuna, and sardines are also rich in omega-3s.
You can also find it in nuts, seeds, and vegetable oils such as flaxseed oil, soybean oil, and canola oil.
“Omega-3s are ideal for anxiety,” Olivia added.
Studies show a 20 percent reduction in anxiety after taking the supplement.
If you struggle to eat omega-3s every day, you can also consider a supplement like the Omega-3 Elixir from The Beauty Chef’s and supplements like Nature’s Own and Nordic Naturals.
What is Olivia’s 10-step bedtime routine?
1. Create a sleep sanctuary: Remove any blue light from iPhones and devices and reserve your bedroom for sleep and relaxation.
2. Blue light blocking: Do not allow blue light into the bedroom and limit two hours of bedtime.
3. Set an alarm on your phone: At this point, turn it off until you wake up completely refreshed.
4. Lavender Diffused: Spread lavender on pillows or around the room to promote relaxation.
5. Take an evening shower or bath: This helps promote relaxation 45-60 minutes before bed.
6- Drink chamomile tea: Do this an hour before bed to keep you calm.
7. Take Magnesium Supplements: This helps the muscles to relax.
8. Practice gratitude: Think about what you are grateful for.
9. Try meditation: This can be useful to help you sleep.
10. Practice deep breathing: This makes it easier to fall asleep.
Olivia (pictured) also shared the 10-step bedtime routine she follows every evening to get a perfect night’s sleep — which includes chamomile tea and meditation.
Previously, Olivia shared her 10-step bedtime routine that she follows every evening to get the perfect night’s sleep.
She said she always practices deep breathing and meditation and takes a magnesium supplement every night, which is also known to promote drowsiness and relaxation.
Olivia likes to drink a cup of chamomile tea and avoid any blue light before she settles into bed.
“Know that blue light, the spectrum of light that suppresses melatonin and contributes to sleep difficulties, is emitted from the ceiling lights in your bathroom as well as from the bedroom and phone,” Olivia said.
That’s why, even if you work hard to avoid appliances and reduce exposure to blue light, it will still regress the moment you step into your bathroom to go to the toilet or take a shower in the evening.
To learn more about Olivia Arezzolo, you can visit her website here. You can also follow her on Instagram here.