x Eve Woman Wellness Readers Lounge Leisure and Travel My Man Bridal Health Relationships Parenting About Us Digital News Videos Opinions Cartoons Education E-Paper Lifestyle & Entertainment Nairobian Entertainment Eve Woman Travelog TV Stations KTN Home KTN News BTV KTN Farmers TV Radio Stations Radio Maisha Spice FM Vybez Radio Enterprise BULK SMS E-Learning Digger Classified The Standard Group Corporate Contact Us Rate Card Vacancies DCX O.M Portal Corporate Email RMS
Login ×

10 rules for perfect sleep including trick to get an extra one hour every night, sleep expert

Wellness - By Mirror | January 22nd 2021 at 11:50:00 GMT +0300
The number one tip to help you get a good sleep every single night is to ensure you're getting plenty of omega 3 (Shutterstock)

Many of us have been left tossing and turning when it comes to trying to fall asleep during the monotony of being stuck in lockdown.

Thankfully, a sleep expert has now provided her top tip for putting an end to sleepless nights, as well as a 10-step guide to follow each evening to help you get a better quality of sleep for longer.

Olivia Arezzolo has been helping people improve their sleep for more than a decade, and has racked up thousands of fans on social media by providing advise from sleeping techniques to how it can effect your mental health.

In a video posted on Instagram, Olivia revealed her number one tip to help you get an extra hour's sleep every single night is to ensure you're getting plenty of omega 3.

She said: "A recent study found that omega 3 supplementation without any other changes can support an individual in sleeping an extra hour.

"How this works is essentially a deficiency in omegas can contribute to a deficiency in melatonin, the sleepiness hormone.

"On the flip side, the supplementation of omega 3s can support your melatonin levels, and remember, melatonin gives the hormone to make you sleep."

  2. 1. Dietitian shares five simple tips to help you lose weight - and keep it off
  3. 2. Ingredient of the week: Rice flour
  4. 3. Fuel it: Food to pack on a hike
  5. 4. How to break cell phone addiction

Foods rich in omega 3 include fish and other seafood such as salmon and tuna, as well as nuts and seeds such as flaxseed and walnuts. It's also found in plant oils such as soybean oil, and fortified foods including some juices and yogurts.

Olivia is an expert in all things sleep

Olivia's 10-step guide for better sleep

  1. Do not use electronic devices that emit blue light for two hours before bedtime
  2. Make the bedroom a 'sanctuary' for sleeping and avoid taking phones and other devices to bed
  3. Set a bedtime alarm on your phone and don't touch it again afterwards
  4. Have a bath or shower about an hour before bed to promote relaxation
  5. Drink chamomile tea in the evenings to make you calm
  6. Diffuse lavender either onto your pillow or around the room to promote relaxation
  7. Start taking magnesium supplements to help your muscles relax
  8. Think about things you are grateful for as you try to sleep
  9. Try practising meditation
  10. Take deeper breaths as you try to fall asleep

Many of us are guilty of scrolling through our phones before bed, and Olivia has said it's a habit we need to avoid if we're going to improve our sleep, Daily Mail reports.

She added: "Know that blue light, the spectrum of light suppressing melatonin and contributing to sleep difficulties, is emitted from your bathroom's ceiling lights as well as the bedroom and your phone."

Be The First To Comment

Top Stories

Five secrets you shouldn’t tell your partner
Girl Talk - By Esther Muchene

Ingredient of the week: Sparkling (carbonated) water
Food - By Wambui Kuria

Adele and Simon Konecki finalise divorce two years after splitting
Entertainment - By Mirror

4 ways to break a soul tie
Relationships - By Jennifer Karina

How to get rid of dark elbows and knees naturally
Hair - By Christine Koech

7 Benefits of using eggs for facial treatment
Skin Care - By Naomi Mruttu

Knotless braids: Everything you need to know about this protective hairstyle
Hair - By Lolita Bunde

How long to keep opened syrups
Health - By Dr Ombeva Malande

4 ways to break a soul tie
Relationships - By Jennifer Karina

4 ways you can treat a vaginal itch at home
Health - By Wanja Mbuthia

Latest Stories

Why it's important to take time off from exercise
Wellness - By Nina Odongo

Four types of exercises that can help with anxiety
Wellness - By Esther Muchene

Five reasons you could be struggling to lose belly fat
Wellness - By Esther Muchene

Six tricks that can help you sleep better this year
Wellness - By Esther Muchene

Fitness: Try the 2021 glute challenge
Wellness - By Nina Odongo

Love it: How to live your best life
Wellness - By Nina Odongo

Six ways you can cleanse your life
Wellness - By Esther Muchene

Seven ways to get started on your mental health care
Wellness - By Esther Muchene

Lifestyle change: Six things you should start doing this year
Wellness - By Lolita Bunde

Stay Ahead!

Access premium content only available
to our subscribers.

Or Login With Your Standard Account
Support independent journalism

Please enter your email address to continue

Support independent journalism
Create An Account
Support independent journalism
I have an account Log in
Reset Password
Support independent journalism
Log in