My sleep time non-negotiables



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!)


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!)



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!)


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.


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.


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! 



Over-Achiever to Over -It 

My journey from top of the class, to bottom of the corporate ladder

Before I share my story, I want to thank you lovely reader, for clicking through. I hope some of what I share resonates with you in some way.

* * *

I was the girl in school that studied like crazy, and had the results to prove it. I’m not sure where my desire to ‘be first’ stems from, but I can trace it all the way back to primary school, when I received 100% in one of those state-wide English competitions, and was sent off to a presentation ceremony run by the University of NSW. I still have the medallion I was awarded that day. I was 9.

And so started my quest for achieving as much as I possibly could. I chaired our school SRC at 12, studied my brains out throughout high school and was awarded top in English, Drama, Society and Culture, Legal, Religion and Advanced English in year 12, as well as best senior debator, orator and performing arts. My UAI after exams was 93.

Throughout schooling, I showed a tendency towards anxiety. I would have regular break downs, or ‘stress attacks’ as my friends called them, mainly resulting from pressure I put on myself to be ‘the best’ at everything I tried to do – sport, drama, school, relationships, volunteering…the list goes on (I was lucky to have a family and parents who would have supported me no matter my grades, yet still I felt immense pressure to be first…from myself and myself alone!)

I was also one of those people that knew exactly what I was going to do when I left school – I would enrol in Uni and study journalism, and become a writer for one of my favourite magazines.

During my years at Uni I was managing a highly coveted internship at CLEO magazine while finishing my degree.

Then, life happened.

I finished my degree, applied for a number of magazine roles, and…nothing. Silence.

Sick of working in retail (which I had also juggled while studying), I put my feelers out for any ‘foot in the door’ ‘real world’ experience. I was lucky enough to get a role in a small marketing consultancy that was just starting out. In true ‘high achiever’ fashion, I quickly went from a temp admin girl, to personal assistant to the director, and eventually account manager.

I worked in the business for 5 years, met amazing people, loved my team, and learnt truckloads about business, marketing, strategy…and the list goes on!

It was 4 years into my role that I started getting sick. A lot. It felt like every second week I was taking time off because of a flu I just couldn’t shake, or feeling so exhausted I couldn’t get off the couch. At this stage, I was commuting 2 hours to and from work every day, was training at the gym at 5am 6 days a week, volunteering for my favourite charity, managing a very busy social life and basically having no time to myself.

I would wake up after 9 hours of sleep feeling exhausted, would burst into tears for absolutely no reason anywhere at all, and started feeling lightheaded, drained and not myself.

My body had given up on me. My quest to be the best, to constantly achieve and push myself, had left my mind, body and soul so unaligned that everything began to break down.

I was diagnosed with adrenal fatigue, leaky gut, parasites, an unknown bacterial infection, psoriasis,  anxiety and depression.


And so began my journey to wellness (one which I am still managing every single day).

I left my role of 5 years, stopped volunteering, quit the gym and moved home with my partner. My weekends are now kept as free as possible for resting and restorative yoga, my social circle has condensed dramatically, and I have since realised that life is not at all about being ‘the best’ at everything. It is about DOING your best, each day, and most importantly, doing what is best for you, your health and your wellbeing.

Today my life is nothing like it was even 6 months ago. I sleep until 7:30am. I no longer catch the bus into the city every day. I have traded corporate clothes for hippy pants, and rushed lunch breaks to sitting in the sun with smoothies and homemade salads.

And, slowly but surely, my body and mind are healing.

It is my mission in life to inspire as many people as I can to live a life that is truly right for them. One that lights you up, inspires you every day, and mostly, ensures you are the healthiest version of yourself – in mind, body and soul.

If I can help just one person realise that they are so worthy and capable of living their dream life – then I have done my job.

And of course, if I can have a little fun along the way, then even better! 😉

Here’s to your healthiest, happiest and best life ever!

Hollie xxxx