A “simple trick” to get an extra HOUR of extra sleep every night

DISCOVERED: A “simple trick” to treat yourself to an extra HOUR of sleep every night – how the expert shared her routine procedure to follow before going to bed

  • Sleep expert Olivia Arezzolo said omega 3s are good for another hour of sleep
  • The expert said that clinical studies have shown how effective it is in the production of melatonin
  • Olivia shared her 10-step bedtime routine, which includes chamomile tea
  • She also explained that you need to limit blue light as much as possible










Omega 3 is the key to getting another hour of rest each night this year, says the sleep expert.

Olivia Arezzolo from Sydney said that increasing the amount of healthy fat in your diet can help you enjoy 60 minutes of closed eyes each night, and this has been proven in clinical trials.

“A recent study found that supplementing omega 3 without any further changes can help individuals sleep an extra hour,” Olivia said.

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Olivia Arezzolo (pictured) from Sydney said her “simple trick” could easily help you enjoy an extra 60 minutes of closed eyes, and this has been proven in clinical trials.

“Omega 3 deficiency can contribute to melatonin deficiency, a sleep hormone, while its supplementation can boost melatonin levels, reduce anxiety and cause drowsiness.”

A sleep expert stressed that omega 3 can be found in either foods such as fatty fish such as salmon or hemp seeds if you are a vegetarian or vegan.

Other fish, including mackerel, tuna and sardines, are also rich in omega 3.

You can also find them in nuts and seeds and vegetable oils such as linseed oil, soybean oil and rapeseed oil.

“Omega 3 is perfect for anxiety,” Olivia added.

“Studies show a 20% reduction in anxiety after supplementation.”

If you have trouble consuming omega 3 every day, you may also want to consider a supplement such as Omega 3 Elixir The Beauty Chef’s and supplements such as Nature’s Own and Nordic Naturals.

What is Olivia’s 10-step bedtime routine?

1. Create a sleep sanctuary: Remove all blue light from iPhones and devices and keep your bedroom for sleep and relaxation.

2. Block blue light: Do not let the blue light into the bedroom and limit it two hours before bedtime.

3. Set an alarm for good night for your phone: Turn it off at this point to wake up completely refreshed.

4. Diffuse lavender: Spread lavender either on pillows or throughout the room to promote relaxation.

5. Take an evening shower or bath: It helps promote relaxation 45-60 minutes before bedtime.

6. Drink chamomile tea: Do this an hour before bed to calm down.

7. Take a magnesium supplement: This helps the muscles relax.

8. Practice gratitude: Think about what you are grateful for.

9. Try meditation: This can be helpful during sleep.

10. Practice deep breathing: This makes it easier to fall asleep.

Olivia (pictured) also shared her 10-step bedtime routine, which she follows every night for the perfect night's sleep - which includes chamomile tea and meditation.

Olivia (pictured) also shared her 10-step bedtime routine, which she follows every night for the perfect night’s sleep – which includes chamomile tea and meditation.

Olivia used to share her 10-step pre-bed routine, which she follows every night for a perfect night’s sleep.

She said she always practices deep abdominal breathing and meditation and takes a magnesium supplement every night, which is also known to promote drowsiness and relaxation.

Olivia likes to drink a cup of chamomile tea and turn off all the blue light before she settles down in bed.

“Know that the blue light, the spectrum of light that suppresses melatonin and contributes to sleep problems, emits the ceiling lights of your bathroom, as well as the bedroom and your phone,” Olivia said.

For this reason, even if you try hard to avoid the equipment and reduce exposure to blue light, it will still be returned the moment you go to the bathroom on the toilet or take a shower in the evening.

To learn more about Olivia Arezzolo, you can visit her website here. You can also follow it on Instagram here.

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