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Many people face problems sleeping, which leads them to search for the most effective ways to overcome this problem which can hamper even the most basic of daily practices.
It’s safe to say that getting a good night’s sleep isn’t easy for many, but sleep expert Olivia Arezolo has revealed a “simple trick” anyone can use to get a rest, along with a sleep routine. in 10 Steps Everyone Must Follow.
Sydney-based Olivia Arezolo has 10 years of experience helping people get the best night’s sleep, and her number one tip is to take an omega-3 supplement.
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Olivia reports studies linking a lack of rest and diet to a lack of fatty acids linked to the quality of sleep.
Australia’s sleep expert says it doesn’t matter if omega-3s come from a supplement or by eating foods high in these nutrients.
Speaking in a video clip she posted on “Instagram,” Olivia said, “A recent study found that supplementing with omega-3 without any other changes can help a person get an extra hour of sleep.”
She explained that an omega-3 deficiency can contribute to a deficiency of the sleepy hormone melatonin, while supplementing your body with it can support your melatonin levels, reduce your anxiety, and put you to sleep.
The sleep expert pointed out that you can find omega-3s in foods such as fatty fish, including salmon, in addition to mackerel, tuna, and sardines that are high in omega-3s.
Omega-3s can also be found in nuts, seeds, and vegetable oils such as flaxseed oil, soybean oil, and canola oil.
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In addition to omega-3s, the expert also shared his 10-step routine designed to ensure you are asleep in no time.
Her “unique bedtime routine,” which Olivia says 100% of her clients see in seven days or less with this method, includes a range of holistic sleep methods, including herbal teas, breathing exercises, and relaxation with white noise.
Olivia recommends taking a natural sleep supplement that contains tart cherry, which tastes delicious and helps sleep.
She also instructed guests to take a hot bath and stay away from the blue light in the bedroom, as this interferes with the production of melatonin, the hormone that makes the brain drowsy.
“Be aware that blue light, the spectrum of light that inhibits melatonin and contributes to sleep disturbances, is emitted from bathroom overhead lights as well as from bedroom and telephone,” she says.
Olivia’s 10-step bedtime routine is:
1. Create a sleep sanctuary: remove all blue light from the phone and other electronic devices and keep your bedroom for sleeping and relaxing.
2. Block blue light: Don’t let blue light enter the bedroom and limit it to two bedtime hours.
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3. Turn off the alarm on the phone: turn it off until you wake up completely refreshed.
4. Lavender scent: Sprinkle lavender on your pillows or around the room to promote relaxation.
5. Shower or bathe at night: This helps promote relaxation 45 to 60 minutes before bed.
6. Drink chamomile tea: Do it an hour before bed to calm you down.
7. Take magnesium supplements: it helps the muscles to relax.
8. Practice Gratitude Think about what you are grateful for.
9. Try meditation: it can be helpful in helping you sleep.
10. Practice deep breathing: this makes it easier to sleep.
Source: the sun
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