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The sleep expert shares her simple yet effective three-step bedtime routine

Online Niel October 27, 2024

Olivia Arezello is a leading sleep expert and author who uses her 15 years of experience and qualification (including health science and sleep psychology) to share simple, practical tips for better sleep Instagram — including a series of videos in which she shares three steps to a bedtime routine she swears by.

With the choice the best mattress for your needs and practicing good sleep hygiene, a good bedtime routine is one of the most important factors in promoting good sleep.

Here, we take a closer look at the bedtime steps Arezello shares and explore the benefits she discusses, as well as give you the definitive “don’ts” for your nighttime routine.

Olivia Arezello’s 3-Step Bedtime Routine for Deep Sleep

1. Dim the light an hour before bed

The first, non-negotiable step in your bedtime routine, according to Arezello, is dimming the lights in the hour before bed.

Light is the main factor that controls our circadian rhythm, which regulates our sleep and wake cycles, she says. It also affects melatonin levels (with excess light preventing melatonin production), which is the hormone responsible for making us feel sleepy.

Lower light levels will help tell your body it’s time to relax and prepare for sleep. To do this, Arezello suggests:

Reducing light from ambient lights
Turning off the TVs
I don’t use laptops
I don’t use phones

Woman sitting in bed reading a book

(Image credit: Getty Images)

2. Take a shower

When we are ready to go to sleep, our body temperature drops and this acts as a cue for melatonin production.

Arezello says one way to start this process and optimize melatonin production is to take a shower.

Going from a warm shower or bath to a cooler bathroom or bedroom will lower your core body temperature, she explains. This increases the synthesis of melatonin, which in turn will help you feel sleepy, fall asleep faster, and stay asleep. To maximize the positive effects of a pre-bed shower, Arezello says you should take it about 60 minutes before going to bed.

3. Have 30 minutes without technology

Blonde haired woman working on laptop in bed close to bedtime

(Image credit: Getty Images)

Putting your phone down before bed might be hard, but spending 30 minutes without technology before bed is another of Arezello’s non-negotiables. It’s wise advice, considering a 2011 survey by the Sleep Foundation of Americans found that using devices in the hour before bed is “significantly related” to having trouble falling asleep.

Arezello suggests reading as a great way to prepare for bed, and it’s research-backed advice. A 2009 study from the University of Sussex found that reading can reduce stress by 68%, and these calming effects can begin after just 6 minutes of turning the page.

Similarly, she advises meditating and listening to soothing music. Studies have shown that music and meditation can help our brains shift from highly active alpha and beta to slower theta waves, while meditation is able to create theta waves. This means our brain is in a more relaxed state, allowing us to drift into a deeper sleep.

The only thing you need for a deep sleep

While these three steps can perfect your bedtime routine, helping you fall asleep faster and get a great night’s sleep, Arezello says there’s another “fundamental“to ensure deep sleep, and this is a quality mattress.

Having a quality mattress is an absolute must to ensure your spine and neck are aligned and reduce pressure points, according to Arezello.. In fact, she cites a 2006 study which showed that if you have back pain, you can experience a 55% improvement in sleep quality just by changing your mattress.

So if you find yourself sleeping better away from home or waking up in pain, it might be time to invest in a new mattress. To help you get the best value for your money, take a look at our guide for this month the best mattress sales.

3 Nighttime Routine Mistakes to Avoid

If you want great sleep, there are some specific habits you should try and avoid. We’ll go over them briefly here, but if you want a more detailed explanation, take a look at our full guide to 3 routine mistakes at night that prevent you from falling asleep quickly.

Your bedroom is not ready for sleep

Claire Davies, Certified Sleep Coach and Sleep Editor for Tom’s Guide, advises that your bedroom should also have a ‘relaxation mini-routine’. This is especially important if you use your bedroom for work, exercise, or anything other than sleeping.

Avoid leaving yourself crowded roomunorganized and dirty because this creates an environment where it is difficult to completely relax and unwind. Remember, keep your bedroom cool, dark, quiet and clean.

Woman lying face down on a bed with her phone and laptop in a relatively crowded room

(Image credit: Getty Images)

You get ready for bed when you’re already sleepy

If you wait until you’re on the sofa to lock the doors, close the curtains, brush your teethand go to bed, you will inevitably wake up again.

Ideally, try to complete all of these “bedtime tasks” right at the start of your nighttime routine, so when you feel sleepy, you can just drift off into blissful slumber.

You don’t process your day until you’re in bed

For some people, the 30 minutes they lie in bed before sleep is the only down time they have to process their day and mentally prepare for the next.

However, these stimulating thoughts can keep your brain active, making it harder to fall into deep sleep. Try to set aside some time, even just 10 minutes, to write down all your thoughts before bed so you can slip under the covers with a clear mind.

Person lying awake in bed with a lighted lamp next to her with a contemplative expression on her face