In this week’s Sleep Diaries, a 29-year-old digital delivery manager questions why she keeps feeling tired when she wakes up.

A little about me:

Age: 29

Occupation: digital delivery manager

Number of hours of sleep you get each night: roughly 6 hours

Number of hours of sleep you wish you got each night: 8 hours

Do you grind your teeth/have nightmares: I don’t grind my teeth and very rarely have nightmares.

Do you measure your sleep in some way (eg using your phone or wearable): yes, I use a Fitbit.

How much water do you drink on average per day: around or just over a litre.

How much caffeine do you drink on average per day: I usually drink two coffees a day followed by an energy drink mid-afternoon and a fizzy drink in the evening.

How much exercise do you do on average per week: I do two 45-minute fitness classes a week

Day 1

I’ve been staying at my partner’s place the last three nights and I always struggle to wake up properly when I’m not in my own bed. Today, I have to drag myself up. I have a strong coffee to get me started followed by lots of water throughout the morning. By lunchtime, I’m in the full swing of things and knuckle down for the rest of the working day.

I feel a bit stressy all day (little things are niggling at me) so after work, I have a quick tea of beans on toast, skip the gym and take myself out on a long walk and listen to a murder mystery podcast series – a walk and a podcast is my method of self-care and ‘me time’.

I catch up on Love Island before bed, then fall asleep watching TikTok around 11pm. It’s so hot right now, so I wake up around 2am and change into some cooler pyjamas. I fall back asleep straight away.

Day 2

It’s nice to be back in my own bed when I wake up – I’m definitely feeling more refreshed. I’m working from home today – when I do this I make a real point of giving myself a morning ‘commute’ and go for a walk every morning around 7.45am after my alarm goes off at 7am. 

I eat breakfast when I get back from my walk – I have a crumpet with a smearing of chocolate spread and two coffees every day for my breakfast. There’s probably something healthier I could be having!

After work, I go around to my partner’s place again and we have a big meal and a couple of drinks quite late in the evening. I have an awful sleep, only about four hours according to my Fitbit, and I feel super bloated and uncomfortable. Again, it’s too hot!

Day 3

Again, I drag myself out of bed. But once I’m eventually up and about I’m fine. I drink lots of water throughout the day to counteract the groggy feeling I started with.

I have an event after work, so I grab a takeaway on the way home. I watch my usual episode of TV and scroll on TikTok before I go to sleep. I sleep pretty soundly.

Day 4

I’m going into the office today so I have a long day ahead. I wake up in a really good mood – the sun is out – and I grab a coffee and a croissant from the shop on the way

I get my hair done straight after work, so I don’t make it home until 9pm. I eat my tea (pasta) rather late, which I hate doing but sometimes it’s necessary.

I’m trying to spend less time on my phone these days, so I read my Kindle tonight for a change and fall asleep much quicker than I usually do.

Day 5

I go to my 7am boxing class today and feel amazing afterwards – exercise really helps with my mood. It was a tough one today, I really sweated it out, so I drink loads of water for the rest of the day. When I get out of the gym I treat myself to a coconut latte (my new obsession) and a fruit pot. 

By lunchtime, I’m starving so I grab something quick, and when it hits mid-afternoon I start to lag, so have an energy drink.

I meet up with some friends after work for some drinks, but I only have one or two ciders – I’m not in the mood to go all out. I’m glad of my decision when I get home because I don’t feel guilty for overdoing it. I watch Love Island and fall asleep!

So, what does it all mean? A sleep expert offers her thoughts

Dr Nerina Ramlakhan, sleep expert and professional physiologist, says: “You seem to be stuck in what I call a ‘fatigue cycle’ – you’re not eating properly (particularly breakfast) and you have a busy life which you’re not fuelling adequately for, so you’re tired in the mornings and needing caffeine to get going and then an energy drink later in the day. 

“Eating a good nutrient-rich breakfast is so important for our sleep and energy levels and mood throughout the day – this is why it is probably the most important of my five non-negotiables for a good night’s sleep. 

“These days, with intermittent fasting being so popular, I’m seeing too many people skipping breakfast and/or fuelling up on caffeine at the start of the day and then getting energy slumps and poor sleep.”

Dr Nerina continues: “I advise you to start simple – eat breakfast within 30 minutes of rising and stop using caffeine as a substitute for breakfast. Do this every day (it’s especially important on your exercise days). A good nutrient-rich breakfast could be porridge or muesli with nuts, chia seeds and fruit or boiled eggs with toast or full-fat Greek yoghurt with fruit and nuts. 

“You will notice the difference to your energy levels and sleep – even when you’re staying at your partner’s. And it might give you the energy to squeeze in another exercise session each week which would be great for your sleep and state of mind.”

If you would like to take part in Stylist’s Sleep Diaries, please email us at digital.commissions@stylist.co.uk with your name, age and any sleep problems you’re dealing with, using ‘SLEEP DIARIES’ as the subject. We look forward to hearing from you.

Lead image design: Ami O’Callaghan

Other images: Getty; Dr Nerina Ramlakhan