With that in mind, as your sleep expert with over 9 years of academics, it’s a pleasure to bring you 4 science-based, straightforward strategies to help you fall asleep – naturally. And remember – this isn’t about your sleep: this is about what happens the next day.

1. Use biomarkers to track your sleep

Implementing change is great – but how can you know if it’s working or not? To your rescue is Dreem: a sleep tracking device using your biomarkers to provide extensive insight into your sleep. Each morning, your ‘Night Card’ shares your sleep quality –  including how long it took you to fall asleep and how efficient it was. 

After a week, your Sleep Report enables you to see if your sleep is improving or not. And if you’re anything like existing users, that’s exactly what will happen. research shows 91% of users fall asleep faster; taking on average 21 minutes less per night; and 78% have less broken sleep, waking 2.5 times fewer times each night. Dreamy. 

2. Take the correct magnesium

If you’re looking to get more out of your sleep and feel more refreshed, this is for you. As found in clinical trials, a key factor is magnesium. Essentially, it heightens sleep efficiency, helping you sleep deeper and wake up less. 

That said, there are 7 types of magnesium most relevant to sleep and stress – so for best results, you need to be taking a supplement which provides them al, such as BiOptimizers Magnesium Breakthrough. It contains Vitamin B6; helping you produce melatonin, the sleepiness hormone.

Try it for yourself and see, and for my friends and family discount, enter OLIVIA at the checkout.

3. Sleep in luscious linen. 

Keen to fall asleep faster? Listen in. Evidence shows melatonin, the hormone to help you fall asleep, is produced in higher amounts when you are cool. And while AC can help, if you’re sleeping in synthetic fibers, you’re still likely to wake up in a sweaty mess. Cue luxury linen pajamas from The Sleep Shirt. Curated from luscious linen, this thermoregulatory fabric absorbs moisture, keeping you cool. Result? First, you’re less likely to wake up in a sweat.  

Second, the sleepiness hormone melatonin stays higher through the eve, helping you sleep properly. The best thing about the chic styles? They can be worn long before bed – as you’ll notice, they are designed to be seen.

4. Upgrade your bedding

Another key to better sleep is your bedding. And thanks to Bambi’s Sleepwise range, you can now sleep on natural Phase Change Material (PCM) – a fabric that can absorb your body heat and keep you cool through the night. 

As this can impede melatonin production – the sleepiness hormone – it’s no surprise that research indicates sleep quality is compromised by overheating. Further, excessive body heat is linked to sleeping problems such as nighttime wakings and excessive daytime fatigue. 

Bambi’s bedding is also anti-allergenic and anti-bacterial – other elements that can otherwise impair sleep. 

5. Be clever with your evening perfume

We all love to leave a lingering scent when we exit a room; and if you’re smart about it, it can aid your sleep too. By seeking out florals such as Gardenia, you’ll help your body produce the calming neurotransmitter GABA. 

Consequentially, you’re more likely to be relaxed and fall asleep with greater ease. Another thing to look for in your evening perfume is anti-inflammatory rosehip oil –  it can help with sleep interrupting aches and pains. MOR’s Little Luxuries Snow Gardenia Perfume Oil offers exactly this – as well as notes of ylang ylang and sandalwood; two more sleep supporting scents. 


Olivia is a Sleep Expert (Bachelor of Social Science (Psychology); Certificate of Sleep Psychology,
Diploma of Health Science (Nutritional Medicine); Certificate of Fitness III + IV).

With features on The Today Show, BBC Radio, and Daily Mail, plus partnerships with global brands Sealy Posturepedic and Ikea, Olivia’s expertise is delivering straightforward, science-based strategies to improve sleep.