Welcome back to Stylist’s Sleep Diaries, where we take a deep dive into one of the most important (and elusive) factors in our day-to-day lives: sleep. To help us understand more about it, we invite women to share their habits with our sleep expert Dr Nerina Ramlakhan for analysis.  

Age: 27

Occupation: Tech company founder

How much water do you drink on average per day? 4–5 litres of water.

How much caffeine do you drink on average per day? 5-6 cups of coffee and 3-4 black teas.

What time do you go to bed at night? Midnight

What time do you wake up in the morning? 6.45am

How often do you exercise? 7 days a week, with an occasional rest day.

Do you eat breakfast within 60 minutes of rising? No

“If you could describe my life in one word, it would be ‘busy’. Between my job, exercise regime and social life, I’m constantly on the go – and while I enjoy juggling everything on my plate, it’s definitely taking its toll on my sleep and energy levels.

“My biggest issue is simply not getting enough sleep. I tend to go to bed around midnight and wake up at 6.45am, so I often feel tired when I wake up and have to reach for multiple cups of coffee to get me through the day. It’s not that I can’t sleep – in fact, I often sleep deeply – it’s that I struggle to prioritise sleep in the first place. At this point, sleeping on planes and going to bed at less-than-ideal times has become part of my routine.

“As a result, caffeine has become a vital source of energy for me. I drink a lot of it – at least five or six cups of coffee a day and a few more cups of black tea. It helps me to work out regularly (seven days a week, sometimes twice a day) and get through 12-hour days at work. It also keeps me going in the evenings and at weekends, when I often need to work overtime.  

“I have made a few changes to introduce moments of rest into my routine. I journal while I watch TV to wind down in the evenings and use crystals, incense and yoga to relax during the day. I also try to support my wellbeing by drinking plenty of water (four or five litres a day, on average) and keep an eye on my alcohol intake (typically, I have five to eight units in total a week).

“I’d love to know how I can make a bit more room in my schedule for sleep without compromising my active lifestyle. Do you have any advice?”

“While you enjoy a busy and buzzy lifestyle, your exhaustion – despite your deep sleep – shows you’re not getting away with it,” says sleep expert and physiologist Dr Ramlakhan. 

“I suspect you’re not getting the pure, restorative sleep you deserve – a type of sleep I like to describe using the Sanskrit word sattvic. In fact, I doubt you’re getting any of this type of sleep at all, which is why you’re feeling so tired.

“Your high caffeine intake and over-revved nervous system are likely to blame. Your sleep is being ‘muddied’ by these two factors, making it hard for your body to really relax.”

She continues: “You might be getting away with your current routine now because of your age, but you might find it harder to live the same lifestyle as you grow older. It doesn’t have to be this way, though. You can make wiser choices and pave the way for positive longevity.

“So, where should you start? I’d recommend starting by implementing my five non-negotiables for a good night’s sleep (eating breakfast with a source of protein within 30 minutes of rising, cutting back on caffeine, staying hydrated – although you don’t need to do any more of that, getting to bed earlier at these four nights a week and keeping electronic devices out of the bedroom). Making these few simple shifts in your lifestyle could bring about an amazing boost to your energy levels and have exciting implications for your life and business.”

Images: Ami O’Callaghan; Dr Nerina Ramlakhan