Although Friday 13th tends to harbour some more spooky tendencies, today at SWIISH we’re joining in on the World Sleep Day celebrations by getting our snooze on.
Now, if we know one thing about our SWIISH tribe, it’s that you LOVE sleep (almost as much as we do!). From our SLEEP Superfood Powder to our SOOTHE Organic Magnesium Oil, it’s no secret that we’re obsessed with all forms of slumber support.
But what about the things we shouldn’t be doing before bed? … Is it possible for one wrong evening act to sabotage our entire sleep routine?? We want to know.
To find out more, we sat down with Sleep Expert, Olivia Arezzolo to learn the 5 things you should NEVER do if you want a deep sleep.
“As a sleep expert, I am always asked - what should I avoid doing to get quality sleep? With many common myths around; here is the ultimate guide - delivered from me, to you, via the SWIISH community. Enjoy!”
1. SLEEP IN
This misaligns your biological clock, which means the following night, you’re not tired when you’re meant to, and further, you don’t produce your melatonin hormone to encourage deep sleep at the ideal time (between 10pm-2am. Further, research shows sleeping in delays the production of (hormone) cortisol, which then means in the evening, you’re wide awake at 11pm and waking up around 3am. Instead - have a nap if you need to - but make sure it’s during the day, and is either 30 or 90 minutes.
2. LEAVE ON THE LIGHTS!
You probably know blue light (from devices, TV’s, laptops) disrupts your sleep, but did you know that ceiling lights, fridge lights and outside lights do so as well? Typically emitting a temperature of 4000K and above, this inhibits the production of melatonin, the hormone to facilitate deep sleep. Instead - use a night light or wear blue light blocking glasses.
3. CAFFEINATE IN THE AFTERNOON/EVENING
Especially for those who have been sleeping poorly, the brain’s HPA axis, controlling the release of adrenalin after a coffee, isn’t working properly - it releases too much adrenalin, exacerbating the mental stimulation of caffeine - exactly why you can’t ‘switch off’ like normal. Cutting out caffeine, coffee in particular, after 12 is what I recommend. Instead: drink roasted dandelion tea - tastes similar, sans harmful effects.
4. USE YOUR PHONE BEFORE BED
Both of these activities heighten brain activity - encouraging alpha and beta brainwaves. Conversely, your brain needs to be in a calm state - delta brainwaves - to experience deep sleep. Instead, have a non-stimulating activity in mind - that you actually WANT to do - reading or meditation are my go to’s.
5. EXPECT DEEP SLEEP TO HAPPEN OVERNIGHT
Deep sleep will come easily if you progressively relax in the evening, and avoid excessive stimulation during the day. However, if you don’t have a bedtime routine, are consuming excessive coffee, or even not managing stress effectively - you will struggle. Prioritise your sleep… it deserves the attention!
Want more tips from the Sleep Expert? Connect with Olivia on Instagram.