The 'Game-Changing' Bedtime Routine Leading Sleep Expert Olivia Arezzolo Swears By
Welcome to Bedtime Stories, an interview series where we ask inspiring individuals to share their nighttime routine and sleep secrets – from the beauty products they can’t live without to the tricks they swear by when they’re too tired to function (no coffee needed). For this installment, Australia's leading sleep expert Olivia Arezzolo, reveals the night and morning routine she swears by to keep her feeling (and looking) her best every day.
You can Google all the ways to get a perfect night's sleep, but how do you know what to follow when there's a wealth of information circulating the internet? This is why we recommend going straight to the source AKA Australia's leading sleep expert Olivia Arezzolo, to hear the sleep tricks she uses every night and suggests her clients follow, too.
After dedicating nine years to studying everything there is to know about sleep, there is nothing Arezzolo hasn't tried when it comes to finding what does and doesn't work to getting a good night's snooze. Over the years, she's perfected the foolproof night and morning routine that works for her – no fancy or expensive equipment needed. Now, she hopes she can help people feel as energized and refreshed as she does every day, by sharing her simple sleep tips and tricks.
Here, Bed Threads Journal sat down with the inspiring sleep expert where she reveals everything there is to know about what it takes to getting quality snooze night after night, and even how she manages to boost her mood without coffee.
Hi Olivia! Welcome to Bedtime Stories. Can you walk us through your bedtime routine?
I’m usually in bed by around 9.30pm – I’m a super early bird (AKA the lion chronotype). I follow my signature bedtime routine because it’s an absolute game-changer. My private clients have seen results in seven days or less when they’ve implemented it.
The routine involves blocking out blue light two hours before bed, diffusing lavender essential oil, setting a goodnight phone alarm one hour before bed, taking a shower, having some magnesium, meditating, and wearing an eye mask.
Each of these steps is backed by clinical research to help you fall asleep, stay asleep and wake up more refreshed. Here’s a rundown of why they work.
What sleep or beauty products do you swear by that you won’t go a night without?
I swear by four things: blue light-blocking glasses, lavender, magnesium, and an eye mask.
If I’m not asleep within 20 minutes, I get up and read or write by dim light (without blue light). I tell my clients to do the exact same thing – after all, it’s important you practice what you preach.
I’ve just finished my first book so for a while, that was my project which kept me occupied during those restless nights. However, I have to be honest. Sometimes I’ll jump on my phone to catch up with friends overseas, too. Yes, even sleep experts aren’t perfect!
What time does your alarm go off in the morning?
My alarm goes off pretty early, around 5am. It’s not a challenge for me to be up at this time, and I love the stillness of the morning air.
Before I go anywhere, I always write a few gratitudes and affirmations – one I am lingering on at the moment is “it is my birthright to feel good”.
Some gratitudes I find myself penning regularly include being grateful my private clients are all seeing incredible results (sometimes they are challenged, but some weeks they all going incredibly well), grateful for the sunshine, grateful I have a rooftop to work from, and grateful for my dog Jackie.
After writing down these thoughts, I’ll usually head to the gym and then take Jackie out for a jog, meditate and get on with my most important task.
What are three things (besides coffee) that help when you’re too tired to function?
I must admit that I don’t drink coffee, but my alternative is an English breakfast tea. But three things that help when I’m feeling too tired (that don’t include tea!) have to be:
1. A 20-minute power nap and a good night's sleep.
2. Taking time out from my work and going into nature.
3. Listening to a guided meditation around self-love. This helps remind me that how I feel is my number one priority, rather than work or other commitments. Doing this helps me feel more relaxed as opposed to frustrated and stressed, which tires me out, so I start to feel more energised and ready to take on any challenge.
What do you normally eat for breakfast to kick start your day?
I actually don’t eat breakfast and instead fast until lunch when I have an appetite. However, it’s important I listen to my body so if I’m hungry in the morning, I’ll definitely listen to my hunger cues and have something simple like eggs, fruit, or a banana smoothie.
For more from Olivia, follow her on Instagram @oliviaarezzolo.