‘Crisis': Expert reveals secrets to how to get a flawless sleep
The Great Aussie Wake-Up, commissioned by Holiday Inn Express, found that 91 per cent of Australians struggle to fall or stay asleep in a typical week, and 93 per cent regularly wake up too early.
Sleep expert Olivia Arezzolo said the research showed the issue had progressed from a problem to a crisis.
But she said three core controllable elements could be implemented to form the foundation for good sleep.
'When you look at the biomechanics of the circadian rhythm, there are key factors which control it,' she said.
'Light is one, eating is another, and temperature is another. Before adding the nice-to-haves, you need to get the essentials right first.'
In terms of food, Ms Arezzolo stressed the importance of having breakfast and warned against all too common late night snacking.
'I think a really big factor which is often overlooked, is there's this massive growth in intermittent fasting,' she said.
'It's one of the biggest trends of 2025 and this is meaning that a lot of Gen Z, but also just overall Aussies, are skipping breakfast.
'The stat from the Holiday Inn research was that 76 per cent of Aussies are losing part of their morning routine and one in four are not eating breakfast.
'Breakfast is absolutely critical for circadian rhythm alignment. I'm sure you've heard that term with reference to light and temperature, but eating is also a regulator of the circadian rhythm.
'It essentially anchors the body clock. So in order to fall asleep with ease in the evening, we need to be having breakfast within the first hour of being awake.'
Ms Arezzolo said you ideally want three hours in between your last meal of the day and bedtime. For coffee it was a minimum of eight hours.
'I have a 2pm absolute latest cut-off time (for coffee), but ideally, you want nothing after 12 o'clock, especially if you're struggling to sleep.'
For light Ms Arezzolo recommended getting 20 minutes of light within 30 minutes of waking and staying away from blue light producing screens close to bedtime.
'Like eating, light is a factor controlling the circadian rhythm.
'Essentially, if you're exposed to blue light in the evening, then you have the suppression of melatonin, which is your key sleep hormone to fall and stay asleep.
'This is akin to having a coffee before bed. As soon as you have that blue light enter your eyes, you have the biological signals to remain alert and awake.'
Another key finding of the report was an overreliance on the snooze button with more than half (52 per cent) of Australians hitting snooze every morning.
Gen Z were among the worst offenders, with a massive 70 per cent regularly hitting the button – and one in ten tapping snooze at least 120 times a month.
'When you're hitting the snooze button regularly, every time the alarm goes off, you get a spike in your stress hormone cortisol,' Ms Arezzolo said.
'Too much cortisol leads to chronic states of anxiety, burnout, having that 'wired but tired feeling', being unable to sleep, and particularly 3am wakings.
'You're essentially setting your nervous system up to be on overdrive from the moment you wake up simply by pressing the snooze button, not just once, but multiple times. So that one is definitely alarming. Pardon the pun.'
Ms Arezzolo said in the course of her regular life, people are constantly asking her to fix their sleep however they tend to focus on alternative aids rather than focusing on the essentials.
'I'm like, 'okay, but tell me about your mornings and tell me about your evenings. What are you doing just before you're waking up and just before you're going to sleep? What are you doing just when you're waking up? Do you have the foundations right'? And nine times out of 10, they don't.
'You can't overlook these and then just pick and choose which sleep strategies you want to employ because you prefer that. It doesn't work like that. It's biology.
'Circadian rhythm is controlled by light, temperature and eating. So you have to get these things right.'
Following the research, Holiday Inn are offering guests free hot breakfast across each of their locations.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Advertiser
9 hours ago
- The Advertiser
Understanding your stroke risk and what you can do about It
This is branded content for the Health Care Consumers' Association and is funded by the Australian Government. The impact of stroke can be serious and sometimes life-threatening. If you have atrial fibrillation (AF), your risk of having a stroke can be up to five times higher. This is because an irregular heartbeat can lead to blood clots that may travel to your brain. AF affects over 500,000 Australians and plays a role in nearly one in 10 deaths. Getting checked and managing AF early can help lower your risk of stroke. What is atrial fibrillation? AF is a condition where your heart beats irregularly. With a normal heartbeat, blood pumps through all four chambers of the heart smoothly. In atrial fibrillation, the upper chambers of the heart beat quickly and out of rhythm with the lower chambers of the heart. This means that blood does not move through the heart as it is supposed to. When this happens, it can cause blood to pool in the heart and form a 'blood clot. And if a clot breaks away from the heart and travels to the brain, it can cause a stroke. Signs of stroke include: If you have AF, you may get: Some people may not experience any symptoms at all To find out if you have AF, a doctor or nurse will check your pulse. If it feels irregular, they may send you for more tests. How can you treat atrial fibrillation? If you have AF, your healthcare professional will work with you to manage your condition. One treatment they might recommend is an anticoagulant medicine. Anticoagulants are a type of medicine that helps prevent blood clots. They don't treat the irregular heartbeat directly, but they make it harder for your blood to form a clot. This helps lower your risk of having a stroke from AF. Other treatments are needed to help with symptoms caused by AF. Risks and benefits of taking anticoagulant medicine Anticoagulants can sometimes cause bruising or bleeding, but they lower your risk of stroke, which can be more serious. The benefit of taking them is greater than the risk of bleeding. Although rare, if you notice serious bruising or bleeding while taking anticoagulants, go straight to a hospital or call 000 and ask for an ambulance. With the right treatment and regular care, including taking anticoagulants safely and as prescribed, most people with AF can continue to live well. Why are anticoagulants important for managing atrial fibrillation? People with AF have a higher risk of stroke. A stroke can cause serious damage to the brain with long-lasting effects. Taking anticoagulants can help lower your risk of stroke. Your healthcare professional will talk with you about your options and help you understand how to take your anticoagulant medicine safely. They can also answer any questions you may have. The Anticoagulants Care Plan is a helpful guide. It has more information and tips on how to talk with your health professional about taking your anticoagulant medicine safely. If you have any questions or concerns about how this information relates to your own health, speak with your doctor or healthcare provider for advice that's right for you. This is branded content for the Health Care Consumers' Association and is funded by the Australian Government. The impact of stroke can be serious and sometimes life-threatening. If you have atrial fibrillation (AF), your risk of having a stroke can be up to five times higher. This is because an irregular heartbeat can lead to blood clots that may travel to your brain. AF affects over 500,000 Australians and plays a role in nearly one in 10 deaths. Getting checked and managing AF early can help lower your risk of stroke. What is atrial fibrillation? AF is a condition where your heart beats irregularly. With a normal heartbeat, blood pumps through all four chambers of the heart smoothly. In atrial fibrillation, the upper chambers of the heart beat quickly and out of rhythm with the lower chambers of the heart. This means that blood does not move through the heart as it is supposed to. When this happens, it can cause blood to pool in the heart and form a 'blood clot. And if a clot breaks away from the heart and travels to the brain, it can cause a stroke. Signs of stroke include: If you have AF, you may get: Some people may not experience any symptoms at all To find out if you have AF, a doctor or nurse will check your pulse. If it feels irregular, they may send you for more tests. How can you treat atrial fibrillation? If you have AF, your healthcare professional will work with you to manage your condition. One treatment they might recommend is an anticoagulant medicine. Anticoagulants are a type of medicine that helps prevent blood clots. They don't treat the irregular heartbeat directly, but they make it harder for your blood to form a clot. This helps lower your risk of having a stroke from AF. Other treatments are needed to help with symptoms caused by AF. Risks and benefits of taking anticoagulant medicine Anticoagulants can sometimes cause bruising or bleeding, but they lower your risk of stroke, which can be more serious. The benefit of taking them is greater than the risk of bleeding. Although rare, if you notice serious bruising or bleeding while taking anticoagulants, go straight to a hospital or call 000 and ask for an ambulance. With the right treatment and regular care, including taking anticoagulants safely and as prescribed, most people with AF can continue to live well. Why are anticoagulants important for managing atrial fibrillation? People with AF have a higher risk of stroke. A stroke can cause serious damage to the brain with long-lasting effects. Taking anticoagulants can help lower your risk of stroke. Your healthcare professional will talk with you about your options and help you understand how to take your anticoagulant medicine safely. They can also answer any questions you may have. The Anticoagulants Care Plan is a helpful guide. It has more information and tips on how to talk with your health professional about taking your anticoagulant medicine safely. If you have any questions or concerns about how this information relates to your own health, speak with your doctor or healthcare provider for advice that's right for you. This is branded content for the Health Care Consumers' Association and is funded by the Australian Government. The impact of stroke can be serious and sometimes life-threatening. If you have atrial fibrillation (AF), your risk of having a stroke can be up to five times higher. This is because an irregular heartbeat can lead to blood clots that may travel to your brain. AF affects over 500,000 Australians and plays a role in nearly one in 10 deaths. Getting checked and managing AF early can help lower your risk of stroke. What is atrial fibrillation? AF is a condition where your heart beats irregularly. With a normal heartbeat, blood pumps through all four chambers of the heart smoothly. In atrial fibrillation, the upper chambers of the heart beat quickly and out of rhythm with the lower chambers of the heart. This means that blood does not move through the heart as it is supposed to. When this happens, it can cause blood to pool in the heart and form a 'blood clot. And if a clot breaks away from the heart and travels to the brain, it can cause a stroke. Signs of stroke include: If you have AF, you may get: Some people may not experience any symptoms at all To find out if you have AF, a doctor or nurse will check your pulse. If it feels irregular, they may send you for more tests. How can you treat atrial fibrillation? If you have AF, your healthcare professional will work with you to manage your condition. One treatment they might recommend is an anticoagulant medicine. Anticoagulants are a type of medicine that helps prevent blood clots. They don't treat the irregular heartbeat directly, but they make it harder for your blood to form a clot. This helps lower your risk of having a stroke from AF. Other treatments are needed to help with symptoms caused by AF. Risks and benefits of taking anticoagulant medicine Anticoagulants can sometimes cause bruising or bleeding, but they lower your risk of stroke, which can be more serious. The benefit of taking them is greater than the risk of bleeding. Although rare, if you notice serious bruising or bleeding while taking anticoagulants, go straight to a hospital or call 000 and ask for an ambulance. With the right treatment and regular care, including taking anticoagulants safely and as prescribed, most people with AF can continue to live well. Why are anticoagulants important for managing atrial fibrillation? People with AF have a higher risk of stroke. A stroke can cause serious damage to the brain with long-lasting effects. Taking anticoagulants can help lower your risk of stroke. Your healthcare professional will talk with you about your options and help you understand how to take your anticoagulant medicine safely. They can also answer any questions you may have. The Anticoagulants Care Plan is a helpful guide. It has more information and tips on how to talk with your health professional about taking your anticoagulant medicine safely. If you have any questions or concerns about how this information relates to your own health, speak with your doctor or healthcare provider for advice that's right for you.
West Australian
10 hours ago
- West Australian
Private healthcare giant Ramsay shuts psychology clinics
The country's biggest private hospital company will shut the majority of its psychology clinics in a matter of months. Ramsay Health Care notified staff of the closure of 17 of its 20 clinics earlier this month. The three remaining clinics are in the Newcastle suburb of Charlestown, in Perth's northern suburbs, and in Cairns. 'We understand this change might be unsettling and we are working closely with our psychologists to ensure every client is supported and has continuity of care, whether through our existing and expanded Telehealth service or with another trusted provider, depending on what is clinically appropriate,' a spokesperson said. 'This change is part of Ramsay's broader strategy to strengthen how we deliver high-quality, accessible and connected care across hospital, home and virtual settings.' Only Ramsay's community-based psychology clinics are closing, not its hospital mental health services or inpatient and day programs. Federal Greens leader Larissa Waters said half of Australians who needed mental health support already could not get it. 'The waiting lists are huge, and so it's devastating to see that a private healthcare operator is going to close down yet more facilities, and where are those people going to go?' she said. 'Health care shouldn't be for profit, and it shouldn't be how much money you've got on your credit card to enable you to get the health care that you need. 'So it's a real shame that profit seems to be driving this outcome that will have a real impact.' Ramsay Health is listed on the Australian sharemarket and valued at $8.9bn. The company's share price is down 16 per cent over the past 12 months. In August, Ramsay Health Care reported a nearly triple full-year profit of $888.7m, up from $298.1m the year before. The large return was mostly due to the sale of Ramsay's stake in Ramsay Sime Darby, which owns hospitals in Malaysia and Indonesia. The financial results gave shareholders an 80 cent dividend per share across the financial year. 'The government should be providing healthcare services as a universal right of all Australians, and it shouldn't be whether or not a private company's profit margin is going to work to determine the outcomes for Australians' access to mental health care,' Ms Waters said. The 17 clinics are being shut progressively until the final one closes the doors permanently by the end of August. Four Melbourne clinics are being shut, three in Sydney will close, two in Perth will shut, and single clinics on the Sunshine Coast, Ipswich, the Gold Coast, NSW's Central Coast and Wollongong will close. 'After careful consideration, we are transitioning Ramsay Psychology to a more flexible and sustainable model, which includes the progressive closure of 17 clinics by the end of August,' the Ramsay spokesperson said. 'Three clinics, in Cairns (QLD), Charlestown (NSW) and Joondalup (WA), will remain open to support local needs, maintain key partnerships and pilot more integrated models of care. 'Ramsay Health Care is reshaping how it delivers community-based mental health support to better meet the evolving needs of clients and clinicians.' The National Mental Health Commission's National Report Card was also released on Thursday, the same day as news of the Ramsay closures broke. Health commission chief executive David McGrath said fewer and fewer people could afford mental health care. 'We have also seen a steady rise in financial stress and in the proportion of people in Australia delaying mental health care due to cost in the last four years,' Mr McGrath said in the report. 'Disappointingly, many social factors impacting mental health are not showing improvement (e.g. loneliness and experiences of discrimination) and positive experiences of mental health care have remained stable.' People were feeling less secluded than in the previous year, the commission found, and more people were getting help now than in 2007. 'However, there is no question there is a long way to go – our younger generations continue to report heightened psychological distress and financial stress and have a much higher prevalence of mental health challenges relative to the rest of the population,' Mr McGrath said.
Perth Now
10 hours ago
- Perth Now
‘Devastating': Private health giant shuts clinics
The country's biggest private hospital company will shut the majority of its psychology clinics in a matter of months. Ramsay Health Care notified staff of the closure of 17 of its 20 clinics earlier this month. The three remaining clinics are in the Newcastle suburb of Charlestown, in Perth's northern suburbs, and in Cairns. 'We understand this change might be unsettling and we are working closely with our psychologists to ensure every client is supported and has continuity of care, whether through our existing and expanded Telehealth service or with another trusted provider, depending on what is clinically appropriate,' a spokesperson said. 'This change is part of Ramsay's broader strategy to strengthen how we deliver high-quality, accessible and connected care across hospital, home and virtual settings.' Ramsay Health Care is a major player in Australia's private healthcare industry. Jason Edwards / NewsWire Credit: News Corp Australia Only Ramsay's community-based psychology clinics are closing, not its hospital mental health services or inpatient and day programs. Federal Greens leader Larissa Waters said half of Australians who needed mental health support already could not get it. 'The waiting lists are huge, and so it's devastating to see that a private healthcare operator is going to close down yet more facilities, and where are those people going to go?' she said. 'Health care shouldn't be for profit, and it shouldn't be how much money you've got on your credit card to enable you to get the health care that you need. 'So it's a real shame that profit seems to be driving this outcome that will have a real impact.' Ramsay Health is listed on the Australian sharemarket and valued at $8.9bn. The company's share price is down 16 per cent over the past 12 months. Erina on the NSW Central Coast is one of the clinics to close. Google Credit: Supplied In August, Ramsay Health Care reported a nearly triple full-year profit of $888.7m, up from $298.1m the year before. The large return was mostly due to the sale of Ramsay's stake in Ramsay Sime Darby, which owns hospitals in Malaysia and Indonesia. The financial results gave shareholders an 80 cent dividend per share across the financial year. 'The government should be providing healthcare services as a universal right of all Australians, and it shouldn't be whether or not a private company's profit margin is going to work to determine the outcomes for Australians' access to mental health care,' Ms Waters said. The 17 clinics are being shut progressively until the final one closes the doors permanently by the end of August. Ramsay Health Care's share price has tumbled over the past year. NewsWire / Gaye Gerard Credit: News Corp Australia Four Melbourne clinics are being shut, three in Sydney will close, two in Perth will shut, and single clinics on the Sunshine Coast, Ipswich, the Gold Coast, NSW's Central Coast and Wollongong will close. 'After careful consideration, we are transitioning Ramsay Psychology to a more flexible and sustainable model, which includes the progressive closure of 17 clinics by the end of August,' the Ramsay spokesperson said. 'Three clinics, in Cairns (QLD), Charlestown (NSW) and Joondalup (WA), will remain open to support local needs, maintain key partnerships and pilot more integrated models of care. 'Ramsay Health Care is reshaping how it delivers community-based mental health support to better meet the evolving needs of clients and clinicians.' The National Mental Health Commission's National Report Card was also released on Thursday, the same day as news of the Ramsay closures broke. Health commission chief executive David McGrath said fewer and fewer people could afford mental health care. 'We have also seen a steady rise in financial stress and in the proportion of people in Australia delaying mental health care due to cost in the last four years,' Mr McGrath said in the report. 'Disappointingly, many social factors impacting mental health are not showing improvement (e.g. loneliness and experiences of discrimination) and positive experiences of mental health care have remained stable.' People were feeling less secluded than in the previous year, the commission found, and more people were getting help now than in 2007. 'However, there is no question there is a long way to go – our younger generations continue to report heightened psychological distress and financial stress and have a much higher prevalence of mental health challenges relative to the rest of the population,' Mr McGrath said.
