- Sleep expert Olivia Arezzolo shared her tips and tricks for faking sleep.
- While she said you can’t ‘fake’ eight hours, sleeping on merino wool will help.
- Olivia recommends getting out into nature and taking power naps to feel better.
With the festive season in full swing, it can be hard to avoid getting rundown and short on sleep.
And while you can’t exactly ‘fake’ eight hours of sleep, sleep specialist Olivia Arezzolo said it is possible to feel more well-rested if you adopt a few simple tricks.
Speaking to FEMAIL, the Sydney-based expert explained how merino wool bed sheets and magnesium spray can help you to feel and look better after a month of December parties.
Olivia also shared her tips for getting through the day after a late night.
What can you do to offset a night of little sleep?
If you’ve woken up after a big night out and you have to go to work, there are a few things you can do to help yourself feel a little bit better.
‘Expose yourself to bright sunlight as soon as possible,’ Olivia told Daily Mail Australia.
‘It will reduce your production of melatonin, the hormone to make you sleep and promote the production of serotonin, the hormone that helps you to feel more awake.’
Olivia also recommends that you try a power nap at some stage in the day, for 30 minutes but no longer.
‘Research shows that 30 minutes will boost energy and mental focus,’ she said.
‘However, it won’t allow your body to fall into a deeper stage of sleep (slow wave sleep), preventing that post-nap grogginess.’
How can you fake eight hours of sleep?
While you can’t fake eight hours of sleep, Olivia said there are a couple of things you can do to help you feel better.
‘One of the best things you can do is sleep on merino wool,’ she said.
‘It’s a thermo-regulatory fabric that absorbs heat and moisture, which means you can keep cool while you sleep.’
The sleep specialist said one of her favourite brands in Sleep and Beyond – whose bedding is free from VOCs and other carcinogenic chemicals, which can ‘otherwise disrupt your sleep and harm your health’.
Olivia also recommends Salt Lab magnesium spray for anyone who is run down, as it helps to maximise recovery.
‘My favourite strategy is to have a long, warm shower and lather myself in the spray as soon as I get out,’ she said.
‘The spray activates my parasympathetic nervous system, promoting calmness, while my muscles loosen up.’
Can you catch up on sleep?
- Olivia said the answer to this question is both yes and no. ‘Impairment from sleep deprivation begins the next day, as studies show the stress hormone cortisol rises by 37 per cent after one night of inadequate sleep,’ she said.
- In the same vein, we have a 30 per cent faster fatigue rate when we haven’t slept much, so if you’re usually tired by 6pm, then you’ll start crashing by mid afternoon.
- On the other hand, Olivia said that catching up on sleep does promote recovery as you will regain cognitive skills such as memory, as well as lessening stress and improving your mood.
- But the damage could already have been done so the sleep expert said she believes it’s best not to chop and change your sleep schedule if you can possibly help it.
Article Source : DailyMail