Finding Your Sleep Routine After The Holiday Break

With the Christmas craziness over and New Years resolutions to be healthier, tone up and improve your diet in full force, why not leverage the power of sleep to help you get there?


Leading sleep neuroscientist Matthew Walker, author of Why We Sleep and Director of the Centre for Human Sleep Science at the University of California, shows a 60% amplification in the reactivity of the amygdala – a key spot for triggering stress and anger – in those who were sleep-deprived.

How effective are you at attaining your goals when you’re 60% more stressed?




The brain’s frontal cortex, responsible for concentration, judgement and emotional control is also impaired by poor sleep, and conversely, enhanced by quality sleep. Furthermore, it’s important to realise that statistically, your appetite increases by 24% when you are sleep deprived, and there is a 33-45% increase in demand for sugary carbs like bread, cakes and pastries – which derails your efforts at the gym and undermines your willpower.

So, exactly what is a good sleep routine and how do we get one?


First step is get support and be held accountable – it makes you 95% more successful. Know that good sleep, like any of your goals, requires support, perseverance and accountability. Research by the American Society of Training and Development shows that having a scheduled check in session makes you 95% more likely of attaining your goals, and even a 65% increased likelihood just by pledging to someone. Sign up for my free Sleep Solution E-Support now and enjoy a 95% greater likelihood of success!


Commit to a timeframe. Specifying when exactly you’ll improve your sleep routine (maybe it’s this January!) is critical. Remember S.M.A.R.T goals? They are relevant here! Make the goal to sleep Specific, Measurable, Achievable, Realistic and Time-oriented.


Create a sleep sanctuary. Good habits start with a great base, so eliminating stimulating elements such as TVs, laptops and basically anything except sleep from your bedroom is fundamental. Seeing these objects reminds your brain to be highly active, which is exactly what you don’t want when getting to sleep!


Set a bedtime alarm – and stick to it. One hour before your scheduled bedtime (taken from at least 7 hours before you need to wake up), set an alarm and label it with why you are improving your sleep. Is it to balance your mood, reduce your stress, aid weight management or to help you tone up? Becoming conscious of key motivators which will help you go to bed instead of watching another episode of Netflix – and following through – is critical.


Practice pre-sleep meditation. After your alarm goes off and you’ve finished your activities, engaging in 20 minutes (or 10 if you’re a newbie) of meditation will help trigger your brain to move into a calmer, more relaxed state. Evidence from several clinical trials proves that mindfulness meditation improves sleep quality, thereby influencing how refreshed you feel in the morning, regardless of whether you have slept longer or not! This is important for those who love a late night but have early morning commitments.

5 sleep solutions and one request, sign up to my FREE Sleep Solution E-Support and be made accountable to make change! With consistent efforts comes consistent results, and to you that means less stress, a calmer, more energetic self and a reduced likelihood of burnout. Improved sleep also means improved mental focus and improved physical results at the gym! What’s not to love? Sign up now and put the above plan into action today!

Written by Olivia Arezzolo

Olivia utilises her background in psychology, physiology and nutrition to improve sleep, reduce stress and optimise productivity. If you have any questions or you would like to learn more email Olivia at and find out how she can help you today.

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