Olivia Arezzolo reveals 4 sleep solutions that ACTUALLY work
Qualified sleep expert, Olivia Arezzolo reveals four high-tech but little known sleep aids that you might not even know existed (we sure didn’t). And they *actually* work.
Sleep: it’s free. And we all want more of it, so why is it so hard to get? Specifically – that consistent, restorative, uninterrupted, eight-hours-a-night kinda sleep. Which is why we’ve enlisted Sydney-based sleep expert Olivia Arezzolo to solve our myriad of sleep concerns with our new editorial series Sleep Well Wednesdays. Check back each week and you’ll be off to the land of nod before you know it.
Finding it hard to switch off? Waking up sweating through the night? Fatigued in the morning? Can’t stay on track with your bedtime routine?
I hear these challenges time and time again – and because of this, I have some tried and tested solutions to help you overcome them.
Poor sleep is not something you should just ‘put up’ with. Unaddressed, it exacerbates anxiety upwards of 30 per cent; and at work, you’re likely to underperform so much so that you may as well be drunk. Needless to say, if you have sleeping problems, use this guide and remedy them now.
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Problem #1: You can’t switch off
“Meditate” they say. “It will help you calm down”, they say. What they don’t say is “Meditation is extremely challenging to start and may seem impossible”. Helping you is Muse – a wearable meditation headband + app combo guiding you to a more focused meditation using your own physiology.
Monitoring brainwaves, heart rate and body movements, the device gently lulls you back if you steer off track. Consequence? You can enjoy switching off at the end of the night, and look forward to long term benefits of the practice – like spending twice the amount of time in slow wave sleep (SWS) and attaining more REM sleep. As these sleep stages are responsible for memory enhancement and emotional stability, you’re likely to experience greater mental clarity and less moodiness.
Problem #2: You overheat at night
Waking through the night sweaty… again? It could be your pillow because your head is your main point of heat loss. Not only is this extremely uncomfortable, it also compromises melatonin production. Clinical research highlights the sleepiness hormone is only produced when you have a cool core body temperature. The research also shows lower melatonin is linked to disturbed sleep.
To your aid is the Macoda pillow: not your regular memory foam pillow, this one offers a unique cooling gel and charcoal infused memory foam: both elements keeping you cool where you need it most – your head. Further, the charcoal also absorbs moisture and dissipates heat. Result? Less sweat, less waking up; deeper, more consistent sleep.
Problem #3: You feel fatigued in the morning
Going to bed early should have the advantage of waking up fresh. If this isn’t happening for you, light creeping into your eyes while you sleep may be the issue.
Research shows as little as five minutes of light through the night (e.g. your partners bathroom visit) can delay your circadian rhythm by 2.3 hours. Your circadian rhythm controls melatonin, so if it’s delayed you’re likely to experience morning fatigue, as the hormone is at its peak. Overcome this with Dreamlight: a unique sleep mask with face mapping technology which distributes cushioning around the face according to where it’s needed most. Consequently, it blocks out 100 per cent of light, is likely to fit ‘just right’ and stay on all night long.
Problem #4: You have no routine
Staying motivated isn’t just about the efforts – it’s about seeing results. And given that you’re implementing your bedtime routine (ideally) each night, one strategy to keep focused is to be tracking your sleep – objectively and reliably – each night.
A well researched and valid tool to help is Fitbit. Using data from your heart rate and bodily movements, each morning your ‘Sleep Score’ provides a standardised measure of your sleep quality, derived from how light vs deep you slept and how long it took you to fall asleep. This helps you stay focused for the same (or better) results that night, and also, lets you learn what works in your bedtime routine – and what doesn’t.
Olivia Arezzolo is a sleep expert who holds a Bachelor of Social Science (Psychology); Certificate of Sleep Psychology, Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV. You can find her on Instagram or at her website.
All products featured in this article are selected by our editors, who don’t play favourites. If you buy something, we may get a cut of the sale.