Wellness

My sleep time non-negotiables

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It isn’t a secret how obsessed I am with sleep. When I hit rock bottom in 2015, sleep was the bane of my existence. I was walking around like a zombie, in the crux of a horrible adrenal fatigue, and even though I could feel the tiredness seeping into my limbs (preventing me from training – even yoga or walking was too hard for me) – I just couldn’t get enough sleep.

I would lie awake in bed feeling physically EXHAUSTED counting down the hours it would take me to drift off. And when I finally WAS asleep, it was one of those awful half-awake ones where it felt like I was back awake every hour. I could be lying in bed for 10 hours and get only a couple of hours of real sleep. No wonder I felt like I’d been hit my a bus on waking every day.

During that phase of my life, I weighed everything I ate, avoided gluten and dairy and sugar like the bloody plague, and exercised multiple times a day. I thought I was the epitome of health and yet my health came crashing down from underneath me. Oh the irony.

A big factor in this crumbling of my wellbeing?

Lack of sufficient sleep.

Which is why today I preach more about getting sufficient sleep than I do about exercise and eating well.

Because here’s the thing – we KNOW how to exercise. We also know how to eat healthily. But do we really know how to get sufficient sleep?

My time in practice, coaching hundreds of women in learning how to live their happiest and healthiest lives, tells me we have a LONG way to go when it comes to managing our sleep the same way we manage our health by other means.

Sleep is VITAL when it comes to:

  • Alleviating stress levels
  • Maintaining vital and positive energy
  • A rocking libido
  • Weight loss
  • Preventing disease including heart disease, stroke, cancer and diabetes
  • Managing mental illness including depression and anxiety

And yet phrases like “I’ll sleep when I’m dead” perpetuate the notion that sleep is for the weak. Actually, it is the opposite – you cannot be strong, physically, mentally or emotionally, without sufficient sleep.

I harp on all about the key facts of sleep here, if you are interested. Like how, we should be aiming for between 7-9 hours of UNINTERRUPTED sleep per night. It should take us 15 minutes to fall asleep at night.

If, like mine were, your eyes are popping out of your head in the realisation your sleep is not at all ‘healthy’ – don’t worry. Below are my top tips for managing your healthiest, best sleep ever. Stick to these tips for the next 30 nights and I guarantee you, you will be sleeping like a boss in no time (take it from the girl who has 9 hours uninterrupted a night – unless there’s a full moon, obviously!)

MAKE FRIENDS WITH MELATONIN

Melatonin is our sleep hormone. In cave man times, when the sun went down, our melatonin levels would rise, telling our bodies it was time for sleep. We would wake with the sun, which would decrease our melatonin levels.

Melatonin MATTERS when it comes to sleep, and is totally determined by LIGHT.

This is why it is so important to be in dim lighting at least an hour before bed time. We forget this, and spend time in bright lights, with back lit devices all the way up to shut eye, and wonder why we can’t switch off and drift to sleep. Because our poor melatonin levels are confused – they think it’s still day time!

Make the effort to transition to dim lighting an hour before bed – be it light dimmers, lamps or candles, and notice the impact this makes as you physically wind down before bed.

Additionally, in the morning, switch on ALL the lights and get yourself in brightness as much as possible! Bye-bye melatonin, hello morning burst of energy!

(Sleep-pro tip: Those people going for walks in the dark before bed? Not actually crazy – they are getting their melatonin hit right before sleep!)

MAGNESIUM OIL – THE GAME CHANGER

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As much as I know all about sleep, there are times when I need an extra push. Enter, magnesium oil. When I was in the holds of my fatigue, I took magnesium supplements to aid my sleep, which really helped me at the time. What I didn’t know, is you can actually use a body OIL that has the exact same effect! SO easy and damn effective!

Introducing SALT LAB. These guys have been a huge game changer for me recently, especially as my heightened adrenaline levels lately have lead to longer time than desired falling asleep.

What I didn’t know is our bodies only absorb 20-50% of oral supplements, and the additional stress this puts on our digestive system and organs is unnecessary when there is a body OIL available that works even more effectively! Our bodies are able to self regulate and absorb what is needed when using an oil, putting no additional stress on our organs and digestive system. PLUS, because the oil is is absorbed through our skin, it travels straight into our blood cells – talk about a quick hit!

After only 3 days of using this spray, my sleep was back to normal. Now I don’t go a night without it. Just spray on your belly – it is literally that simple! (If it tingles it means you may be deficient in magnesium, and can add it to a carrier oil like coconut oil.) You can read all about the effects of magnesium and sleep here: but just know, it has totally worked for me (and Trent too!)

(For your chance to win one of two SALT LAB sprays, jump on my Instagram page stat and check out the most recent post!)

TEMPERATURE MATTERS

There is a reason I am such a fan of baths before bed! Not only are they bloody relaxing, helping you to wind down and get into a relaxed state before dozing off, but the drop in body temperature when you hop out of a hot bath (or shower) signals to your body that it is sleep time.

This is also why some of us like sleeping with the fan on in summer, but a doona over our bodies. We KNOW intrinsically what the right body temperature is for sleep – too hot or too cold and it just won’t cut it. Aim for around 18 degrees.

SO LONG SCROLLING 

I hate to be the bearer of bad news guys, but for a good night’s sleep you really need to get rid of your phones. And laptops. Even your Kindles. Back lit devices totally mess with our melatonin and also, we aren’t allowing our minds to really wind down. If you do everything else, but still scroll, and you have trouble with your sleep – it is time for the phone to go.

Try what I do – stick your phone on flight mode an hour before bed time and dim the lighting right down. That way even if you are tempted to check your phone, you won’t be distracted by anything! Switch up your phone for reading (using a warm lamp by your bedside), or writing down everything you are grateful for that day. We are all after more time in our day – so use this hour for YOU and make it pampering and productive.

LAVENDER OIL ON EVERYTHING

Yes Hollie, I hear you think, we know you love essential oils. Well it’s true, I do. And one of my favourites is Lavender because of its calming properties – not just for anxiety and stress, but for sleep too. We diffuse lavender every night before bed (and while we sleep) as well as two drops on our pillow cases. We travel with it. My partner is the most masculine guy you will come across and whinges like crazy when we run out of lavender oil.

My bestie who was a bit cynical about this whole oils ‘thing’ started using lavender oil when I found out she never dreamed. This told me she most likely wasn’t getting the deep REM stage of sleep needed for full body rest and restoration. Her first night diffusing lavender and guess what? She had a dream. And sleep hasn’t been an issue of her’s since.

Want to know where to get the best quality lavender oil for your sleep? Send me a message and I will send you a sample!

Truth be told, I do a whole lot more in setting myself up for epic sleep – these just scrape the top of the barrel. If you are keen to learn more, I HIGHLY recommend reading Arianna Huffington’s SLEEP REVOLUTION (#girlcrush) – or just watch this space, as I plan my next ebook on all things SLEEP!

How do you ensure you are settled in for an epic sleep? 

BUY your Salt Lab Magnesium Oil here! 

 

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My birthday present for you – 28 little life lessons in 28 years…PLUS a special gift at the end!

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Well hello there! Fancy seeing me posting on a Tuesday!
I hope you don’t mind me showing up unexpectedly, but I am FULL of the excitement today!
Why?
Because IT’S MY BIRTHDAY!
Yep, I am still unashamedly excited every time another year ticks by on the calendar – I just LOVE birthdays. Not just mine – my partner’s, my family members, my friends. Birthdays are a time to practice gratitude for gracing the earth for another beautiful year of memories, and reflect on the growth that has occurred. Ageing to me is EXCITING! Another year of growth, and wisdom and memories? BRING IT!
So today, to celebrate my birthday with all of you, I wanted to share 28 little lessons I have learned in the past 28 years of my life.

 

I ALSO want to offer all of you a special birthday prezzy from me at the end of the blog post – because you guys deserve to celebrate too right?!
28 LITTLE LIFE LESSONS IN 28 YEARS

  1. Life is short – don’t waste it working a job you hate
  2. Find what makes your heart sing and what you would gladly do for free – THAT is your passion and true calling
  3. If you don’t like the gym, quit it. Stop wasting money on a membership and find exercise you truly enjoy
  4. Naturopathy will change your health for the better in every way – find a good one. Heck, see MY naturopath
  5. Going to events that interest you on your own doesn’t make you a loser – it makes you the coolest person in the room (and also allows you to attract likeminded cool people!)
  6. Your friendship circle will change over time – but your soul sisters will stay forever
  7. It is better to have a small circle of intimate friendships than spreading yourself thin over multiple draining friendships
  8. LOVE is the answer. Always. Make it your intention every single day
  9. Random acts of kindness are totally underrated and the easiest way to make you feel better about yourself
  10. Gratitude prevents anxiety. Commit to it daily
  11. Vulnerability is powerful. People don’t want to hear that everything is always sunshine and rainbows – they want to RELATE to you, and sometimes that means not having your shit together – and that is okay
  12. Swearing doesn’t make you a bad person. Sometimes it’s fucking necessary
  13. Money is energy. Train your mind to look at life as abundant and you will attract all the wealth in the world
  14. Self worth is the key to being successful in any area of your life – if you don’t value yourself you don’t value your life
  15. Having a mental illness does not make you weak – and the strongest thing you can do is seek help from a therapist, psychologist or expert in treating your mental health
  16. There is such a thing as burnout, and it is so much more debilitating and troubling than you would realise. It is also entirely preventable
  17. Mama Earth needs to be respected – she is our source for LIFE – air, water, food, essential oils – we need to get our shit together in looking after her
  18. Essential oils are the greatest wellness support I have invested in
  19. There is nothing wrong with network marketing – it is your APPROACH and authenticity when working within it that matters
  20. You can have all the social media followers in the world, but if you’re a dickhead, it doesn’t change much
  21. Life can change in an instant. Tell people you love them
  22. SLEEP IS SO IMPORTANT. Don’t underrate it. Make it as important a priority as eating well and exercising
  23. Eat organic, cut out gluten and don’t restrict yourself from anything. DON’T DIET. Throw out your scales
  24. Make space in your week for nothingness. This is where the magic happens
  25. Oracle cards, meditation, affirmation work and feeling connected to a ‘source’ – be it God, the Universe or whatever else you believe in – is KEY to optimal wellbeing
  26. Nothing beats travel. Stop saving for a mortgage and book a flight to a place you’ve never been before
  27. There is more to life than settling down with a house – unless that is your ultimate goal. But if you are just doing it because everyone else is, think twice
  28. Writing is the best therapy you can gift yourself – and it’s free!

I would love to hear your little life lessons – what have you learned over the span of your life?
MY GIFT FOR YOU

Because birthdays are ALL about generosity, I would love to gift you all, for the next 24 HOURS ONLY, 28% off your next (full price) session booked with me.
So that means $42 OFF! I have never done this before but birthdays are to be celebrated for all of us right?

 

For anyone wanting to redeem this offer ($108 instead of $150 – #winning) – simply book your session with me NOW here.

 

I will be keeping tabs on the bookings for the next 24 hours, so where it says pay $150 in your confirmation email, know that for you it means $108.

 

But I have to stress, it is only valid for the next 24 hours – so come 8am on Wednesday August 9 2017, the deal will be FINISHED.

 

And THAT my friends, is my birthday present to you.

 

Now, if you excuse me, I am off to eat cake.

 

Love

 

Hollie xx

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