As a model, TV host and mother-of-two, it’s fair to say that Rachael Finch, 30, has very few hours to spare in a day.
This is one of the reasons why the stunning Australian brunette needs to prioritise rest and relaxation in her downtime.
Speaking about her bedtime routine, the 30-year-old revealed it’s all about wearing ‘blue blocker’ glasses, cutting out technology from 7pm and using lavender essential oils to promote sleepiness.
As a model, TV host and mother-of-two, it’s fair to say that Rachael Finch (pictured) doesn’t get much rest – so she needs to prioritise her downtime when she gets home
Speaking about her bedtime routine, Rachael (pictured) said it’s all about wearing ‘blue blocker’ glasses, cutting out tech from 7pm and using lavender essential oils to aid sleepiness
‘When I was younger I could survive off six hours of sleep or less… As I’ve become older and since having children, my eight hours overnight is non-negotiable,’ Rachael told Sporteluxe.
Of course, there are nights when the mum-of-two will struggle to get her eight hours in, but she said she’ll always strive to get it – and has a failsafe bedtime routine in place to aid her shut-eye.
First of all, when she’s finished her work for the day, Rachael said she’ll have a warm shower around 6pm and put on her ‘blue blocker glasses if I really need to be on my phone’.
‘Blue blocker’ glasses block the blue light emitted from technology like mobile phones, tablets and devices. Rachael bought hers from Baxter Blue.
The 30-year-old then said she will make sure her rooms are dark and switches her phone to flight mode from about 7pm.
The model mother-of-two (pictured) said that while she used to be able to get by on just six hours of sleep, these days it’s an altogether different affair – she requires eight
‘In our room, we have light-blocking curtains that don’t let in a single speck of light when closed, even during the day,’ she told the publication. ‘Flickering lights will only disturb your brain overnight.’
Rachael then cuts out liquids from around two hours before bed in order to prevent feeling stimulated or having to get up in the middle of the night.
Finally, Rachael explained she is a big fan of essential oils – especially lavender, sandalwood and chamomile – which she will burn in a diffuser before going to sleep or rub on her palms and chest.
At 8pm, she’ll read a chapter of her book before doing five minutes of stretching at 8.45pm:
‘9pm. Lights out,’ she said, adding that she likes to rise with or just before the sun.
Speaking recently to FEMAIL, Rachael shared her typical day on a plate, her go-to winter workout schedule and her top tips for mothers with a tight schedule like her own.
Rachael shared her typical day on a plate, her go-to winter workout schedule and her top tips for mothers with a tight schedule like her own
TYPICAL DAY ON A PLATE IN WINTER
‘Every day is different. I try to change up the ingredients I consume to get a good mix of vitamins and minerals needed for the body,’ Rachael said.
Upon waking: I drink a big glass of water, sometimes with a squeeze of lemon and ACV. Soon after I’ll have my coffee made with coconut milk.
Breakfast: I love starting my day off with a filling quinoa and vanilla porridge – it’s one of my faves and easy to make.
‘Every day is different. I try to change up the ingredients I consume to get a good mix of vitamins and minerals needed for the body,’ Rachael said
Lunch: I try to pack my plate with every colour of the rainbow. I’ve found a great way to do this is by making macro bowls with anything from capsicum, sweet potato, eggs, nuts, seeds and leafy greens!
Dinner: Chicken coconut curry – made with chicken thighs, vegetables and a coconut milk base. I serve this with rice and make enough so we have leftovers!
Snacks: The snacks menu on my program is pretty epic. We have cauliflower bites, bliss balls and an awesome kale, olive and lemon pesto which I may snack on with seed crackers.
‘I try to pack my plate with every colour of the rainbow,’ she said
WEEKLY WORKOUT SCHEDULE
‘Over the winter, I make a conscious effort to switch up my workout routine and incorporate foods that are rich in iron, zinc and vitamin C, to keep my energy levels up and avoid the winter blues,’ the Body by Finch founder said.
‘I’ve recently created a free 30 minute HIIT Body by Finch workout available exclusively through Groupon that includes some of my winter warming favourites.
‘The cold weather can keep us rugged up at home and less motivated to work out, so I always try to incorporate at-home routines into my winter workout program, whether it’s a HIIT workout or stretching in the lounge room to wind down and keep my body moving.’
‘Over the winter, I make a conscious effort to switch up my workout routine and incorporate foods that are rich in iron, zinc and vitamin C, to keep my energy levels up and avoid the winter blues,’ the Body by Finch founder said
What other workouts does Rachael swear by in winter?
Exactly what you see in my Body By Finch program.
I ensure I mix up my fitness sessions every week with a variety of strength-based work, cardiovascular training and stretching.
I’ve found this combination gets the best results. No matter what, I move my body every day in some way, even if it’s a walk to the grocery store with the kids and Simba (our dog).
WORKING OUT AS A BUSY MUM
With a packed schedule it can be tough to find time to squeeze in a workout.
But Rachael manages to incorporate fitness into her day so that it doesn’t disrupt her daily routine.
‘Violet loves getting involved in helping prepare home cooked meals, and I try to include them as much as possible with our workouts too,’ Rachael said.
‘Incorporating healthy habits throughout the day is a way of life for us, so we see it as a normal habit and explain the importance behind it to Violet.
‘We have to make an effort to balance this with our everyday responsibilities, from managing our businesses, home life, appointments and all the life throws at us. I listen to my body every day to ensure I stay flexible and grounded.’
‘Violet loves getting involved in helping prepare home cooked meals, and I try to include them as much as possible with our workouts too,’ Rachael said
TOP FOUR BEAUTY ESSENTIALS IN THE COOLER MONTHS
Beauty sleep: It’s not just a saying, it’s an essential part of life. When the days are colder or when I’m travelling quite a bit, it’s easy to let my body clock fall out of sync. Getting enough sleep at night helps me feel balanced and prevents me from disconnecting with my body
Fluids: When I’m travelling I make a conscious effort to drink more water. It keeps me hydrated and helps flush out toxins.
Moisturiser: Over the cooler months, I use a thick moisturiser and also add a serum to my regime.
Nutrients: Incorporating more foods that are rich in antioxidants and immune boosting properties like berries, leafy greens, lemons, ginger and turmeric, will decrease your chance of getting sick and catching bugs. I eat as much colour as I can over winter and eat a lot of slow cooked meals for easier digestion.