Good sleep is the foundation of good health, yet many of us struggle to wake up feeling truly refreshed. According to sleep consultant Olivia Arezzolo, “getting 20 per cent of total sleep time in deep sleep, and 25 per cent in REM” are key indicators of quality rest. But how do we achieve this? And how do we know when we’ve entered REM, or for how long? We ask Arezzolo to share her best tips, and we also look at the power of sleep tracking, with wearable technology such as the Samsung Galaxy Ring.
Why sleep quality matters
Sleep is critical for both physical and mental health. As Arezzolo says, “sleep underpins physical health — 70 per cent of human growth hormone is produced in deep sleep, catalysing ATP (energy) production.” It’s also “necessary for collagen, muscle repair and immunity”. Long story short, while your body is resting it’s also growing and repairing. It makes sense then that lack of sleep has a profound impact on your body — particularly mental wellbeing and stress levels. “Mentally, sleep ensures cortisol is normal — lack of sleep can increase our stress hormone by 37 per cent, leading to anxiety,” she explains.
Unfortunately, getting some much needed shut-eye isn’t always easy. And we often underestimate how small habits can sabotage our sleep — one major culprit — caffeine. Arezzolo says we shouldn’t have any caffeine within six hours of sleep. “We think a 2pm coffee won’t hurt us, but it does! This can impair sleep time by one hour — a whole hour,” she reveals. Late night eating and exercise can also play a role. “This limits our ability to go into deep sleep, and instead, we sleep lightly,” she says. “Late exercise desynchronises our circadian rhythm, leaving us awake in the evening, exhausted in the morning.”
The power of sleep tracking
Tracking your sleep can provide insights that allow for meaningful improvements. “It helps us be mindful, take action each night, and provides quantifiable data sets — we can see what’s working and what’s not,” Arezzolo explains.
It’s especially beneficial for those who still wake up tired, despite having a full night’s sleep as tracking can help to uncover a reason. “This can highlight the amount of deep sleep we are attaining — which is critical to feeling refreshed upon waking,” she notes.
One item that has revolutionised how we monitor our sleep is wearable technology, and right now it’s all about the ring. Devices like Samsung’s Galaxy Ring can be effortlessly integrated into your night-time routine. “It is seamless — just like we wear jewellery, we can wear the ring. It doesn’t require any input from the user, it’s completely independent in tracking and all we need to do is sleep,” Arezzolo shares.
One of the most appealing aspects about a ring is that it’s not bulky like a smartwatch can be. It’s also more discreet, meaning it’s likely a much more comfortable sleeping experience.
And the easiest adjustments to improve sleep? “Curb pre-bed screen time, cut afternoon coffee, and have a bedtime routine that supports sleep, not sabotages it,” Arezzolo advises. “Include a shower, screen-free activity like reading or meditating, a sleep tea, and natural sleep supplement.”
With sleep tracking and a few mindful adjustments, it’s possible to transform rest and wake up feeling truly refreshed. “Make sleep your superpower, strength, and secret weapon… prioritise your rest and take small steps to improve it daily — over time, small steps become big changes.”
The Samsung Galaxy Ring
Crafted from lightweight titanium in three sleek finishes — titanium silver, gold, and black — the Samsung Galaxy Ring offers all-day comfort and advanced health tracking. Powered by Galaxy AI, its cutting-edge sensors monitor sleep quality, heart rate, and blood oxygen levels with precision. Best bit? It gets smarter the more you wear it! Effortlessly blending innovation with style, the Galaxy Ring provides real-time wellness insights, helping you optimise your health — day and night. RRP $699.
