Busy and ‘stressed out’ mum-of-two, 32, reveals the eight strategies that helped her to heal her broken sleep for good


  • Melbourne’s Olivia White reveals the strategies that help her sleep
  • The 32-year-old mother of two said she had suffered from anxiety all her life
  • Olivia relies on a regular sleep schedule, a to-do list and no artificial lights
  • She turns off her phone an hour before bed and drinks sleep tea

A busy mum-off who has struggled with anxiety her entire life reveals the eight strategies that helped her get her sleep right, and how they can help ease your stress and shut-eye, too.

Olivia White, 32, from Melbourne, said sleep has always been a problem for her as she regularly wakes up hours of worry and stress and struggles to ‘turn her mind off’.

However, in recent months, Olivia has been able to switch off a bit more easily, and therefore feel better-rested and more able to take on the day.

The Melbourne mum is up to eight key tips for success.

A busy mum-off who struggled with anxiety her entire life reveals the eight strategies that helped her get her sleep fix (Olivia White pictured with her kids)

The first thing Olivia said has helped her greatly to reduce or eliminate caffeine altogether, which she said has an immediate effect (Olivia pictured with one of her children)

The first thing Olivia said has helped her greatly to reduce or eliminate caffeine altogether, which she said has an immediate effect (Olivia pictured with one of her children)

1. Minimize or Eliminate Caffeine

The first thing Olivia said has helped her a lot to reduce or eliminate caffeine completely.

Olivia wrote on it, ‘While I love my coffee and sometimes feel like I can’t function without it, the effects of caffeine on me are so brutal when my anxiety mounts. Website.

When she goes through a phase where she’s struggling to sleep and feels well rested, Olivia said she now reduces her coffee to just one cup per day, or stops drinking it completely. Cuts off too.

2. Write a To-Do List for the Next Day

The other thing Olivia swears by is a daily to-do list to keep her mind from overcrowding.

“A big part of my stress comes from my inability to focus and remember things,” Olivia said.

She said that she always felt more in control and ready to sleep and write the next day when she worked.

Olivia’s to-do list includes both home, work, and family chores. She also said that putting things off the next day can help with feeling satiated.

Olivia (pictured) said she actively puts her phone away an hour before bed, and also swears by the Rest and Quits Sleep formula

Olivia (pictured) said she actively puts her phone away an hour before bed, and also swears by the Rest and Quits Sleep formula

3. Avoid Your Phone One Hour Before Bedtime

Many people who struggle with their sleep say that turning off their phone or any blue light at least an hour before is extremely helpful for sleep.

Olivia said she actively puts her phone away for an hour before trying to sleep and lets herself air naturally.

His wind down can be accompanied by a hot shower or bath, a book or 10 minutes of meditation.

4. Remove Artificial Light

Similarly, Olivia has removed the artificial light from her bedroom.

Artificial light is the blue light that comes from things like chargers, power points, and devices.

The mum-of-two (pictured) notices when 'odd late nights' or 'super early mornings' are out of her routine, and this often translates as feeling sluggish around 3 a.m.

The mum-of-two (pictured) notices when ‘odd late nights’ or ‘super early mornings’ are out of her routine, and this often translates as feeling sluggish around 3 a.m.

5. Keep a regular bedtime routine

A regular sleep routine is paramount to good quality shut-eye.

Olivia said, ‘I try to go to sleep and wake up at the same time every day.

The mum-of-two said she notices when there are ‘odd late nights’ or ‘super early mornings’ out of her routine, and this often translated as feeling sluggish around 3 a.m.

On the other hand, if she gets on roll with her schedule, she feels energized and doesn’t need an alarm clock to wake up often.

6. Have a Cup of Sleeping Tea

A hot, non-caffeinated drink just before bedtime is the perfect way to tell your body that it’s time to sleep.

Just as her kids have a ‘wind-down routine’, so does Olivia.

She’ll have a hot cup of sleep tea, either chamomile, lemon and ginger or mint.

Olivia also likes to use a diffuser to calm the mood.

Lastly, Olivia (pictured) always uses an essential oil and a diffuser as part of her nightly ritual, which she fills with an essential oil

Lastly, Olivia (pictured) always uses an essential oil and a diffuser as part of her nightly ritual, which she fills with an essential oil

7. Use a Formula for Rest and Calm Sleep

Is a part of Olivia’s sleep routine Rest and Calm Sleep Formula, which she takes religiously before sleeping.

The $12.99 formula boasts a unique blend of six Bach flower treatments, which help to calm the mind and ‘assist with feelings of being overwhelmed and impatient when trying to sleep’.

8. Use an Essential Oil and a Diffuser

Lastly, Olivia always uses an essential oil and a diffuser as part of her nighttime ritual.

Olivia said, “I only set it to turn on for 30-60 minutes, because the noise can get louder when you’re sleeping, but it definitely helps to set up a quiet environment.” ”

To know more about Olivia White, you can visit her Instagram profile Here.

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