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: 37

Occupation: Children’s sleep consultant

How much water do you drink on average per day? 5 glasses.

How much caffeine do you drink on average per day? 3-4 caffeinated drinks.

What time do you go to bed at night? I get into bed between 9.30pm-10pm and go to sleep between 10pm-10.30pm.

What time do you wake up in the morning? Between 5.45am-6am

How often do you exercise? I don’t exercise regularly.

Do you eat breakfast within 60 minutes of rising? No, I usually have it around three hours later.

“I’m a children’s sleep consultant, but since having children myself I’ve really struggled with feeling tired when I wake up in the mornings. I get a solid seven hours of sleep most nights (my three-year-old only wakes up once if at all), and I don’t feel exhausted when my alarm goes off, but my energy levels just aren’t where I’d like them to be.

“My job is challenging, but in a good way. I’ve been doing this for three and a half years now, and it fits in nicely with my kids’ school schedule. Owning a business can be stressful, but I stay organised using to-do lists and only bring work home around once a week. The only issue is that I don’t take a lunch break because I need to fit all my work in from 9am–3pm.

“As someone who specialises in sleep, I know I have a few habits which aren’t ideal. Scrolling on my phone before bed – which is something I do every day – is definitely one. I also don’t exercise regularly and don’t practise any relaxation techniques, which I know could probably help me a little. Otherwise, I’d love to know what you think is stopping me from feeling as energised as I should be with the amount of sleep I get. Any advice?”

“As you’re a children’s sleep consultant, I’m worried I can’t tell you anything you don’t already know!” says sleep expert and physiologist Dr Ramlakhan. 

“Naturally, you have some good routines and habits; you’re in bed at the right times and waking up at the right times. But evidently, your sleep isn’t as restorative as it could be. I believe the key could be taking a closer look at the balance of your nervous system, so your sleep becomes more restorative.

“So, how can you do this? The first place to start is breakfast – having it soon after you wake up will start your nervous system off on the right foot. More exercise, more hydration, less caffeine and alcohol and yep, less scrolling (we could all do with being better on that one), will also make a difference.

“In short, you could benefit from checking out the first steps of my unique sleep methodology – my five non-negotiables.”

Images: Ami O’Callaghan; Dr Nerina Ramlakhan