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: 25

Occupation: Student.

How much water do you drink on average per day? Three litres, minimum.

How much caffeine do you drink on average per day? Three coffees and one tea.

What time do you wake up in the morning? 7.30am.

What time do you go to bed at night? From 10.30pm-11pm.

How often do you exercise? Four times a week – a mixture of running and weights.

Do you eat breakfast within 60 minutes of rising? Sometimes, but not always. I do always eat breakfast though. 

“I’ve struggled with my sleep for eight years, but it’s been particularly bad for the last three. As well as feeling tired but being unable to fall asleep, I also tend to wake up frequently throughout the night due to vivid dreams, and I find it hard to get back to sleep after. Most of my dreams are about situations where panic is involved, like not having done something I should have or not being somewhere I should be.

“All of this means I often end up feeling exhausted during the day, so I regularly have an afternoon nap. I usually nap between 3–6pm (although 6pm is definitely in the danger zone) for between 20 minutes and an hour and a half. I’ll usually have a coffee before I fall asleep so I wake up feeling energised.

“Despite my exhaustion, I do try to live a healthy, sleep-friendly lifestyle: I drink lots of water, go to bed and wake up at about the same time every day and eat breakfast every day. I also read before bed to try and wind down. I’ve also tried lots of the ‘sleep hacks’ that pop up on social media, but nothing seems to work. I’d love some practical tips that really help me get to the bottom of my issues. What advice do you have for me?”

“My methodology is based on almost 30 years of experience, so I hope it offers more than the social media advice you’ve been using. Let’s start with the stuff you’re doing right – you’re exercising regularly, are well hydrated and usually eat breakfast. On the downside, your caffeine intake is too high and your last caffeinated drink is taken too late in the day.

“Your naps are also too long and sometimes too late: 6pm is far too late to be napping as this will significantly reduce your sleep drive and, therefore, your ability to fall asleep and stay asleep. If you want to break the cycle of fatigue and poor sleep, you need to nap for no longer than 20 minutes between 2–4pm.”

She continues, “You should also aim to consistently eat that nutrient-rich breakfast within 60 minutes of rising, along with at least halving your caffeine intake. This will help to alleviate your anxiety levels.

“It’s great that you’re reading before turning the lights out. Perhaps you can aim to read something (on paper and not electronically) that is uplifting and life-affirming so that you go off to sleep feeling safe and peaceful. This could also help to alleviate your panic-ridden dreams, as what we put into our minds before we sleep influences our dream content.” 

Images: Getty