'I'm a sleep expert. Here are 6 things you can do for the best sleep of your life.'

Sleep. It's the foundation of optimal health, radiant skin, balanced hormones, and where your beauty routine truly begins. But for 71 per cent of Australians, this isn't the case.

In fact, recent research indicates almost three in four people report sleep issues, leaving the vast majority of us suffering consequences of high cortisol (your stress hormone) — rising 37 per cent after one night of insufficient sleep — and compromised physical recovery (70 per cent of cellular repair and muscle recovery is produced in deep sleep).

Fortunately, though, this isn't a fixed fact. Just as you can overhaul your nutrition or fitness routine, you can also overhaul your sleep.

Where to start exactly? Your bedtime routine. It either sets you up for sleep success… or sabotages it.

Watch: So you don't feel bad about your insomniac-tendencies, here's a roundup of other people's terrible sleep schedules. Post continues below. 

And it's not about falling into bed and hoping for the best — it's about creating a specific routine that encourages your mind and body to unwind, so when you eventually do hop into bed, you are ready to dive deep into the land of your dreams.

With each step backed by science, follow this plan and look forward to getting the sleep you know, love and need — tonight. 

1. Create a sleep sanctuary.

To prepare for your ultimate bedtime routine, first, set your sleep sanctuary. Specifically, remove technology.

Studies have found that using a phone in the last hour before bed increases your likelihood of falling asleep by 48 per cent. Instead, charge it in another room, get an alarm clock — and get rid of that TV! 

2. Reduce blue light.

Limiting blue light is an absolute essential when it comes to better sleep. Light is our primary zeitgeber, making it the number one factor that impacts how easily you fall and stay asleep.

Listen: Want to hear more about sleep expert Olivia Arezzolo's bedtime routine for better skin? Check out the episode below.

In fact, studies have found that by blocking it out via 100 per cent blue light-blocking glasses, nighttime wakings dropped by 66 per cent. Similarly, another research paper noted this could lengthen sleep time by one hour and 18 minutes.

Alongside this, dim lights, reduce screen brightness and use night mode. 

3. Take a shower.

Easy, effective, and something found in clinical trials to help you fall asleep faster: a shower.

With melatonin production catalysed by the post-shower drop in core body temperature, this is the perfect addition to your unwinding routine — and something almost anyone can do. Second, it's the perfect pattern interrupt to your screen/scroll session too. 

4. Use lavender.

As noted in research, lavender activates the parasympathetic nervous system to help us feel more relaxed and is a potent anti-anxiolytic. As a result, it's ideal for those with nighttime wakings — as anxiety is often its driving force. Infuse this into your bedroom environment, so it continues to support you while you sleep. 

5. Take sleep supplements.

With a 2017 clinical trial finding magnesium can reduce anxiety by 31 per cent, this is ideal for anyone with light, broken sleep (aka most of us!). Though we usually associate magnesium with muscle relaxation, it's important to remember that the brain is a muscle too — meaning it can be helpful for those with racy, incessant thoughts around bedtime.

If you want to step it up a notch, supplements that include ingredients like l-theanine, chamomile, passionflower, tart cherry and reishi mushrooms can work wonders. However, please speak to your health professional first.

6. Read a book for 20 minutes.

Fact: Reading can reduce stress by 68 per cent, with the effects starting in just six minutes. BUT! Make sure this is a printed book, not a Kindle, and you are reading with blue light-blocking glasses on! You can keep the reading light on but just make sure it's nothing work-related and nothing too exciting.

You can also listen to an audiobook if that's more your thing — however, I don't recommend this for everyone as it can lead to a sneaky late-night scroll. 

7. Wear an eye mask to sleep. 

Just like blocking out light before bed is beneficial, so too is blocking it out through the night. Studies show even dim light exposure during sleep can increase nighttime wakings and reduce sleep depth. If you can, invest in a silk eye mask to minimise skin irritation and maximise comfort. 

And there we have it! Six science-based steps to get your best night's sleep.

Do one, do them all, just do something — because longer, deeper, richer, more rejuvenating sleep is no longer a dream, it can be your reality.

Olivia Arzzolo is Australia's leading sleep expert. Her international bestselling book, 'Bear, Lion, Wolf' is published in 10 countries; and her most recent venture — a Sleep Retreat with The Westin, saw her recommended throughout Asia and USA. To learn more, visit oliviaarezzolo.com.au, head to Instagram @oliviaarezzolo, and email olivia@thesleepretreat.com.au — she would love to hear from you.

What are your tricks and tips for a good night's sleep? Share them with us in the comment section below.

Feature image: Instagram/@oliviaarezzolo.