SLEEP is something that is commonly overlooked, and while we're all a fan of some good quality shut-eye, a lot of people aren't getting the quality sleep they need.
Asleep expert has revealed what your sleeping patterns actually mean and explains the real reasons behind feeling foggy and broken snoozes.
Sydney-based Olivia Arezzolo, who boats 36.6k followers on Instagram, confirms that sleep deprivation can really take a toll on our well-being andcan affect our behaviour and performance during the day.
Speaking to Femail, the sleep guru explainedfive different sleeping habits, what they mean and how you can improve your shut-eye with a bedtime routine.
1. If you struggle to get to sleep
We might all occasion have a restless night here and there, but if it happens frequently Olivia said you might want to re-think your sleep.
She said: "This could mean that you're doing insufficient healthy sleep activities like you don't have a relaxing routine the hour before you go to bed."
The expert said that it could also mean you're doing "sleep sabotaging" activities – like watching TV before bed, napping too late in the day or having caffeine or chocolate in the afternoon.
She explained: "In the absence of light, you produce melatonin — helping you stay asleep. In the presence of light, you produce cortisol — helping you stay awake. Whilst this is ideal during the day, it's obviously not in the evening."
She suggests limiting time on your phone in the evenings, but if it's persists, she says to a hormone imbalance could be the reason -"driven by conditions such as PCOS, an overactive thyroid, depression and anxiety disorders".
2. If you wake up in the middle of the night
You might fall asleep right away but waking up in the middle of the night is also a bad sign, and Olivia says stress is often to blame.
Feeling anxious or having trouble switching off can still affect you even after you doze off because stresses increase the levels or cortisol in your body.
"Cortisol levels naturally spike due to your circadian rhythm, which means if you're stressed out and have higher than normal levels of cortisol (or if you're going through menopause), you'll wake up," Olivia said.
The expert said it could also mean you're drinking too much alcohol with Olivia saying, despite alcohol being a sedative, it often has a"rebound effect" and can "wake you up with a flurry of thoughts."
3. If you power through on just a few hours' sleep
Some people feel they only need a few hours sleep but Olivia explained that the concept of "powering through" is largely a fallacy.
"Sleep deprivation impairs the frontal lobe, responsible for decision making, judgement and mental productivity," she said, so even if you feel invincible, Olivia says "you are likely to be slower as a result of too little sleep".
And added: "Because your judgement is impaired, you won't always realise that you're being inefficient," meaning you work could be slipping and you don't even realise it.
The answer is to prioritise sleep and aim for between seven to nine hours every night.
4. If you wake up feeling foggy regardless of how much sleep you get
Brain fog is common for a lot of people – and it often comes back to your sleep and hydration.
The sleeping guru says that "brain fog can be attributed to a number of factors"and dehydration is one that's often overlooked.
She explained: "Studies show that just a two per cent drop in hydration levels will impair mental clarity," and that mental clarity comes "when your brain enters slow wave sleep and detoxifies from beta amyloid, which causes memory loss and confusion".
She said: "As the brain has no lymphatic system, it relies on deep sleep to clear away such neurotoxins – and studies show 70 per cent of this occurs in deep sleep."
So, drink more water during the day.
What is Olivia Arezzolo's 10-step bedtime routine?
1. Create a sleep sanctuary: Remove any blue light from iPhones and devices and keep your bedroom for sleep and relaxation.
2. Block blue light: Do not allow blue light into the bedroom and restrict this two hours from bedtime.
3. Set a goodnight alarm for your phone: At this point switch it off so you wake fully refreshed.
4. Diffuse lavender: Diffuse lavender either onto your pillows or throughout the room to promote relaxation.
5. Have an evening shower or bath: This helps to promote relaxation 45-60 minutes before bed.
6. Drink chamomile tea: Do this an hour before bed to make you calm.
7. Take a magnesium supplement: This helps the muscles to relax.
8. Practise gratitude: Think about what you are grateful for.
9. Try meditation: This can be useful to help you sleep.
10. Practise deep breathing: This makes it easier to sleep.
Source: Olivia Arezzolo
5. If you wake up feeling rested
Waking up feeling well rested each and every morning is a great sign, according to Olivia.
She says: "You are clearly doing sufficient healthy sleep activities, like blocking blue light, sipping on chamomile tea and limiting screen time before bed."
She also said it's vital that we realise the importance of sleep for our health, wealth and happiness as prioritising your sleep is a form of self-care.
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