“From Burnt Out to Well-Rested: Simple Sleep Hygiene Hacks”

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Celebrate todays episode on my 43rd birthday 🎉 wahooo 

In this episode of Manifesting Through Motherhood, we’re diving into the bedtime routine you never knew you needed! Let’s talk sleep hygiene—what it really means, why it matters (especially for us busy mums!), and how small changes can make a huge difference to your mood, energy, and mindset. From screen time struggles to wind-down rituals, I’ll walk you through realistic tips to help you sleep better, feel more refreshed, and show up as your best self—because rest is part of the hustle.

Top 5 Sleep Hygiene Hacks for Busy Mums:

1. Set a Consistent Sleep Schedule
    Go to bed and wake up at the same time every day—even on weekends! Your body loves routine (just like your kids do!).
2. Create a Wind-Down Routine
    Think calming habits before bed: herbal tea, journaling, stretching, or reading (not scrolling!). This tells your brain it’s time to switch off.
3. Ditch Screens 60 Minutes Before Bed
    Blue light from phones and TVs messes with melatonin. Try a book, bath, or calming podcast instead (hint: like this one!).
4. Keep the Bedroom Cool & Calm
    Aim for a quiet, dark, and cool space. Think blackout curtains, comfy pillows, and lavender spray—your sleepytime sanctuary.
5. Avoid Caffeine After 2 PM
    Yes, even that cheeky afternoon coffee can mess with your sleep. Try herbal tea or a walk to beat the 3 PM slump instead.

This podcast is sponsored by the MyNara App, 

This is a secure app that helps victims collect and store evidence safely, incase they ever need it for police or legal action.

Emma is a counsellor and survivor of coercive control and narcissistic abuse, she created this app to help others.

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