A busy mom of two who has struggled with anxiety her entire life has revealed the eight strategies that have helped her heal her sleep, as well as how they can also help with your stress and closing your eyes.
Olivia White, 32, from Melbourne, said sleep has always been a problem for her, as she regularly lays awake for hours on end, worrying and stressed and struggling to ‘turn her brain off’.
In recent months, however, Olivia has been able to switch off a little more easily, waking her up more rested and ready to face the day.
Melbourne’s mom relies on eight key tips for success.
A busy mum of two who has struggled with anxiety all her life has revealed the eight strategies that have helped her heal her sleep (Olivia White pictured with her kids)
The first thing Olivia said has helped her tremendously is reducing or eliminating caffeine completely, which she says has an immediate impact (Olivia pictured with one of her kids)
1. Reduce or Eliminate Caffeine Completely
The first thing Olivia said has helped her tremendously is reducing or eliminating caffeine completely.
“While I love my coffee and sometimes feel like I can’t live without it, the effects of caffeine seem to be quite brutal on me as my anxiety builds,” Olivia wrote of her. website.
When she goes through a period where she has trouble falling asleep and feels well rested, Olivia said she now reduces her coffee to just one cup a day or even stops it altogether.
2. Write a to-do list for the next day
The second thing Olivia swears by is a daily to-do list to keep her mind from becoming overcrowded.
“A lot of my stress comes from an inability to focus and remember things,” Olivia said.
She said she always feels more in control and ready to sleep and take up work the next day as she writes down chores.
Olivia’s to-do list includes household, work and family tasks. She also said checking it off the next day can help you feel fulfilled.
Olivia (pictured) said she actively puts her phone away an hour before bedtime and also swears by Rest & Quiet’s sleep formula
3. Avoid your phone an hour before bedtime
Many people who struggle with their sleep say that putting their phone or other blue light to sleep at least an hour beforehand is hugely helpful.
Olivia said she actively puts her phone away an hour before she tries to go to sleep and lets herself relax naturally.
Her relaxation can be with a warm shower or bath, a book or 10 minutes of meditation.
4. Remove artificial light
Similarly, Olivia has removed artificial light from her bedroom.
Artificial light is the blue light that comes from things like chargers, outlets, and appliances.
The mother-of-two (pictured) notices when she has the ‘weird late night’ or ‘super early morning’ outside of her routine, and this often translates as feeling lethargic around 3pm
5. Maintain a Regular Sleep Routine
A regular sleep routine is essential for good eye quality.
“I try to go to bed and wake up at the same time every day,” Olivia said.
The mother of two said she finds herself having a “strange late night” or “super early morning” outside of her routine, and this often translates as feeling lethargic around 3pm.
On the other hand, when she gets her schedule on track, she feels energized and often doesn’t need an alarm to wake up.
6. Drink a cup of sleepy tea
A warm, non-caffeinated drink right before bed is the perfect way to tell your body it’s time to go to sleep.
Just as her kids have a “relaxation” routine, so does Olivia.
She is given a warm cup of sleeping tea, chamomile, lemon and ginger or peppermint.
Olivia also likes to use a diffuser to calm the mood.
Finally, Olivia (pictured) always uses an essential oil and a diffuser as part of her nighttime ritual, which she fills with an essential oil
7. Use the peace and quiet formula
Part of Olivia’s sleep routine is: Rest & Quiet’s sleeping formula, which she takes religiously at bedtime.
The $12.99 formula contains a unique blend of six Bach flower remedies, which help to calm the mind and “help with feelings of being overwhelmed and impatient when trying to sleep.”
8. Use an essential oil and a diffuser
Finally, Olivia always uses an essential oil and a diffuser as part of her nighttime ritual.
“I’ve only had it on for about 30-60 minutes as the noise can be loud when you fall asleep, but it definitely helps create a calming environment,” Olivia said.
To learn more about Olivia White, you can visit her Instagram profile here.