A sleep expert shares his simple but effective three-step bedtime routine

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

Along with the choice best mattress For your needs and compliance with the rules of sleep hygiene, a good sleep 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 some solid recommendations for a good night’s rest.

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

1. Dim the light an hour before bedtime

According to Arezello, the first, non-negotiable step is to dim the lights an hour before bed.

Light is the primary factor that controls our circadian rhythm, which regulates our sleep-wake cycles, she says. It also affects the level of melatonin (with excess light prevents the production of melatonin), which is the hormone that makes us feel sleepy.

A lower light level will help the body to signal that it is time to relax and prepare for sleep. For this, Arezello offers:

Reduction of light from outside light
Turning off TVs
They do not use laptops
They don’t use phones

A woman is 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 signal to produce melatonin.

Arezello says the 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 body temperature, she explains. This increases the synthesis of melatonin, which in turn helps you feel sleepy, fall asleep faster, and stay asleep. To maximize the positive effects of a bedtime shower, Arezello says it should be taken about 60 minutes before bedtime.

3. Have 30 minutes without equipment

Woman with blond hair works on her laptop in bed near bedtime

(Image credit: Getty Images)

Putting your phone down before bed may seem like a stretch, but spending 30 minutes without a device before bed is another one of Arezello’s non-negotiable steps. This is wise advice, considering 2011 Sleep Foundation survey Americans found that the use of devices an hour before bedtime is “significantly associated” with problems falling asleep.

Arezello suggests reading as a great way to prepare for bed, and it’s a tip backed up by research. A 2009 study by 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 pages.

She also advises meditating and listening to soothing music. Studies have shown and music and meditation can help our brain shift from high-active alpha and beta waves to slow theta waves, while meditation can to create theta waves. This means that our brain is in a more relaxed state, allowing us to go into deep sleep.

The only thing needed for deep sleep

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

Having a good mattress is absolutely essential to keeping your spine and neck in alignment and reducing pressure points, Arezello says.. In fact, she quotes a 2006 study It found that if you have lower back pain, you can experience a 55% improvement in sleep quality just by changing your mattress.

So, if you’re sleeping better outside or waking up with aches and pains, it might be time to get a new mattress. For the best value for money, check out our guide this month best mattress sales.

3 Nighttime Routine Mistakes to Avoid

If you want to get a good night’s sleep, there are a few habits you should try to avoid. We’ll cover them briefly here, but if you’d like a more in-depth explanation, check out our full guide to 3 nighttime routine mistakes that prevent you from falling asleep quickly.

Your bedroom is not ready for sleep

Claire Davies, a certified sleep coach and sleep editor for Tom’s Guide, advises that you should also have a “mini-rest program” in your bedroom. This is especially important if you use your bedroom for work, exercise, or anything other than sleeping.

Avoid leaving yours the room is cluttereddisorganized and messy because it creates an environment in which it is difficult to relax and fully unwind. Remember that your bedroom should be cool, dark, quiet and clean.

A woman is lying on the front of a bed with a phone and a laptop in a relatively cluttered room

(Image credit: Getty Images)

You’re getting ready for bed when you’re already asleep

If you wait until you collapse on the sofa to lock the door, close the curtains, brush teethand go to bed, you will inevitably wake up again.

Ideally, try to do all of these “bedtime tasks” at the very beginning of your nighttime routine so that when you feel yourself starting to feel sleepy, you can just drift off into a blissful sleep.

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

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

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

A man is lying awake in bed with a lighted lamp next to him with a thoughtful expression on his face

(Image credit: Getty Images)