As a sleep specialist, I’m always asked, “How can I sleep better? I simply CANNOT switch off at night!” This to me, is quite simple to fix. Remove sleep inhibiting factors, replace them with pro-sleep behaviours. And what are these elements, you ask? See below, and look forward to the best sleep of your life.

1. Set a goal - and have support to reach it.

Sleep, like any other goal - e.g. fitness, diet, financial - needs to be supported with a buddy / professional holding you accountable; plus providing you advice you need to move forward. Research by American Society of Training and Development shows you’re 65% more likely to achieve your goal if you have an accountability buddy; and 95% more likely to achieve it if you have a scheduled check in - so rather than just hope you’ll stay motivated, engage your partner, bestie or even me (on instagram) as your sleep buddy and commit to the path of self improvement. As always, together, we are better.

2. Have a routine

Follow an (evidence based) specific process each night so your body expects to wind down - and respect this regardless of if you’re out for dinner, have an event or spending a quiet night in. It doesn’t need to take long, however it does need to happen on a regular basis - it helps reducing stress and anxiety, and really, who doesn’t want that? The routine I encourage is below, and as noted, is backed by science.

5. Mediate, read a book or cuddle your lover.

Set aside 10+ minutes to engage in a non-work, relaxing activity - and given the evidence behind meditation, if you’re only going to do one thing, do that. As reported in academic journalFrontiers of Neurology, meditation aids anxiety, stress and enhances sleep quality, and is even more powerful than sleep education classes in reducing clinical insomnia. For newbies (self included), I encourage the appHeadspace- it has a free trial too.

Watch out for the video Homebodii and I created when they came to visit me in Bondi (coming soon!) - it’s got a few more tips and tricks that you’ll have to watch to see.

If you like this advice and want my daily sleep tips, make sure to connect with me on instagramand watch my stories - i’d love to ‘meet’ you. Further, sign up to my email listand receive even more sleep secrets, and check out my info-rich website.

Written by Sleep Specialist and Homebodii enthusiast Olivia Arezzolo.

Olivia is a Sleep Specialist (Bachelor of Social Science - Psychology; Certificate of Sleep Psychology; Diploma of Health Science - Nutritional Medicine, Certificate 4 in Fitness). Outside of sleep she loves the infamous Bondi to Bronte, escaping to Europe over winter, and cups of English Breakfast Tea.