I’m a sleep expert, and there’s one common bad habit that Aussies need to stop doing before they go to bed

If you find yourself mindlessly scrolling instead of getting the recommended seven hours sleep, you’re not alone.

In fact, more than half of Aussies admit to not getting the recommended seven hours of sleep a night, according to new research from homeware brand Sheridan.

Australia’s number one sleep expert, Olivia Arezzolo, said there is a huge connection between sleep and your health.

The Sydneysider explained that it’s more important to get rest during winter, and not getting enough shut-eye makes you four times more likely to catch a cold.

‘A bad night’s sleep can make us feel anxious, stressed, lethargic and mentally exhausted – so it’s important to put things in place to help get a restful night,’ she told Daily Mail Australia. 

‘To give ourselves the best opportunity to get the sleep we need, we need to get back to basics: create a sleep sanctuary in the bedroom and have a quality bedtime routine.’ 

Olivia shared her top tips to get a better sleep: 

1. Disconnect from tech

If there is one habit that is keeping you up, it’s tech.

Research by Sheridan found 48 per cent of us are kept awake by our social media scrollling, and 43 per cent are hooked on a TV show.

The reason it is so hard to switch off late at night is that when we have been awake for 17 hours, we have impaired cognition – our thinking is cloudy, judgement poor, and decision-making abysmal, Olivia explained.

Linked back to the increase in beta-amyloid, a neurotoxin that contributes to brain fog, this builds up through the day and is only cleared out with sleep.

2. Have a bedtime alarm 

Following on from above, don’t rely on your free will to turn off from tech – clearly, this doesn’t work! 

Have a bedtime alarm, and at this time, lock yourself out of your apps – iPhone’s ‘downtime’ offers this, as does a host of other apps.

3. Read before bed 

The perfect antithesis to your social media scroll, the same 2024 research found that 39 per cent of people find reading improves their sleep.

Olivia said a bad night’s sleep can make us feel anxious, stressed, lethargic and mentally exhausted

4. Meditate 

Perfect for busy minds, meditation slows brainwaves into a slower pace, more conducive to sleep. 

Note that it’s perfectly normal for the busy-ness of your mind to feel overwhelming at the start – even for seasoned meditators like me! Sit with it – it will pass! 

Listen to a guided mediation to support the process.

5. Take a pre-bed infrared sauna

Infrared sauna’s help the body wind down for sleep, as the heat causes the body to work harder than normal and become more fatigued – perfect for those who find themselves super awake at night. 

This can reduce mental and physical alertness alike. 

6. Schedule your sleep according to your chronotype

Your chronotype, the categorisation system for your circadian rhythm, dictates the time you need to go to bed. 

Lions, those who like to go to bed early and need the least sleep; need to go to bed around 10pm, whereas Wolves, who like to go to bed late and need a medium amount of sleep, should wait until 11pm. 

Bears, who go to bed neither early nor late, and need the most sleep, need to go to bed at 10pm or 10.30pm. 

To determine your chronotype, observe your natural sleep patterns, noting when you feel sleepy and when you wake up without an alarm. 

7. Create a sleep sanctuary 

Your sleep sanctuary should be a haven, a zen zone, an inviting space which lulls you in and encourages you to linger in the evening. 

It should be tech free and supported by quality products – investing in rest shouldn’t be an afterthought, but a priority. 

Bedding that is lightweight, breathable and has natural fibres like cotton and wool is key

8. Sleep in merino wool 

Perfect for the cooler months ahead, merino wool keeps you warm so you don’t have to use a heater or an electric blanket. 

Given the likelihood of overheating when you use either, this is extremely helpful – when you overheat, melatonin, the sleep promoting hormone, is suppressed, leaving you tossing and turning. 

9. Have a goose down doona  

Goose down is one of the best materials for your doona – while it’s extremely warming, it also allows moisture to escape, allowing you to stay cool without sweating, supporting deeper sleep. 

10. Add a weighted blanket

While you may think this one is about warmth – it’s not. In fact, weighed blankets are designed to improve sleep and reduce anxiety, as the weight mimics a massage and can help you feel more calm. 

I personally use Sheridan’s Sabine weighted blanket and love it – it definitely lives up to these claims!

Olivia (pictured) shared her top tips for a better sleep