In this week’s Sleep Diaries, a 42-year-old singer-songwriter learns how she can look after her nervous system while maintaining a busy schedule.

A little about me:

Age: 42

Occupation: singer-songwriter

Number of hours of sleep you get each night: 5 hours

Number of hours of sleep you wish you got each night: 7 hours

Do you grind your teeth/have nightmares: no

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

How much water do you drink on average per day: four glasses

How much exercise do you do on average per week: around 70 minutes

Day 1

Last night was hot, and I struggled to fall asleep before eventually dozing off. My days are usually packed with various activities because of my job, so I always make sure to prioritise my sleep, and aim to start my day around 6am to make the most of the morning.

I wake up feeling a bit groggy and sluggish, which I suspect is due to my underactive thyroid condition. It sometimes affects my energy levels, but I’m determined to maintain a healthy lifestyle regardless, and I take my prescribed medication before heading to the kitchen to eat my breakfast – a bowl of overnight oats with fresh berries and almond milk. This is one of my go-to breakfast options as it gives me energy throughout the morning.

After breakfast, I hop on my Peloton bike for a 30-minute HIIT and strength session. The workout is invigorating and helps me to shake off any remaining sleepiness.

I spend the day working on projects for both my music and influencer careers. I find multitasking challenging but necessary to manage my busy schedule, but to help me stay focused I take short breaks every couple of hours to stretch, hydrate and clear my mind before getting back to work.

By the time evening arrives I’m ready to wind down and spend an hour before bedtime avoiding screens and reading my book. At around 11.30pm I settle into bed and use the Abide app to help me relax and prepare for sleep. 

Day 2

I wake up at 6am feeling refreshed and ready to tackle the day. Last night I fell asleep relatively quickly and I feel good – my manifestation app helps me set up for the day ahead, too.

I start my morning with a slice of lemon and a light breakfast of plant-based yoghurt topped with granola and a drizzle of honey before dedicating some time to practise singing and songwriting – the quiet morning hours provide the perfect environment for creativity.

Later in the day, I have a virtual meeting with my team to discuss some upcoming projects and collaborations. Juggling my music career and influencer work can be demanding, but I find joy in both aspects – it’s all about finding the right balance and managing my time effectively.

To ensure I stay on track with my fitness goals, I complete a 45-minute Peloton strength training class mid-afternoon, before winding down gradually when evening arrives.

I have a warm bath with lavender essential oil that helps me to relax before bedtime and settle into bed at around 11.30 pm, using the Abide app once again to guide me into a peaceful slumber.

Day 3

I wake up at 6am after a disturbed night’s sleep due to the heat. I’m finding the summer nights hard but I’ve taken steps to create a cool and comfortable sleep environment by using a fan and placing an ice pack in between my silk pillow.

For breakfast, I opt for a nutrient-packed smoothie. I blend together spinach, banana, almond milk and a scoop of protein powder. It’s a quick and easy way to fuel my body with vitamins and minerals. After breakfast, I dedicate some time to respond to messages and comments from my followers.

As a singer-songwriter, I always strive to stay inspired. So, in the afternoon, I take a break from work and spend some time outdoors, going for a walk in nature. The fresh air and change of scenery rejuvenate my mind and provide me with new perspectives for my music.

In the evening, I have a virtual session with my personal trainer. We complete a full-body workout that leaves me feeling energised yet relaxed.

To wind down before bed, I practice some light stretching and listen to calming music. It helps me transition from the busyness of the day to a state of relaxation. I settle into bed at around 11:30 pm, using my app to drift off once more.

Day 4

I’m up again at 6am for the start of another busy day. Last night’s sleep was a bit disrupted due to some late-night brainstorming sessions for new song ideas. However, despite occasional restlessness, I managed to get a decent amount of sleep and wake up feeling determined.

For breakfast, I whip up a protein-rich omelette with veggies and a side of whole-grain toast before settling down for a productive morning.

After that’s done, I take a short break to recharge. I find it helpful to step away from my screen regularly and engage in a different activity such as practising mindfulness or doing a quick yoga flow.

In the afternoon, I attend a virtual meeting with my music producer to discuss upcoming recording sessions. We brainstorm ideas for new tracks and refine existing ones.

To get my heart rate up and break a sweat, I complete a 60-minute Peloton cycling class in the evening. It’s an intense but rewarding workout that boosts my mood after a long day.

Before bed, I wind down by doing some painting and colouring. It allows me to relax my mind and express my creativity in a different way. I settle into bed shortly after midnight, using a guided meditation to nod off. 

Day 5

I wake up at 6am feeling refreshed – I fell asleep soon after I got into bed last night. I have some breakfast – a hearty and colourful acai bowl topped with fresh fruit, nuts and a drizzle of honey.

In the morning, I spend time filming and editing content for my social media, before heading out for a midday walk in a nearby park.

In the evening I have a virtual songwriting session with a fellow musician. Collaborations like these allow me to explore different genres and expand my musical horizons, which I love. We spend hours jamming, writing lyrics and crafting melodies.

Once that’s done I start to wind down for bed. I do some deep breathing exercises and reflect on the events of the day before getting into bed at 11:30pm and using some sleep music to help myself relax. 

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

Dr Nerina Ramlakhan, sleep expert and professional physiologist, says: “Wow! Your self-care and lifestyle habits are fantastic – I can hardly fault them! They’re almost better than mine, but with two important sleep-related exceptions: you’re not getting to bed early enough and you’re just not getting enough sleep, especially given your super busy and creative life. 

“Clearly you’re running high on the energy of inspiration as you don’t complain about being exhausted but your nervous system is complaining loud and clear to me. When we’re not getting the right type and amount of sleep to balance out the demands of the day, our nervous system ends up running in overdrive. We become almost like a hyperactive child who can’t sleep after a full-on day of parties and sugary snacks. You have some lovely wind-down rituals to help ease you into sleep but even these aren’t enough to decompress from the day.”

Dr Nerina continues: “So, what do I suggest? You would really benefit from building in some moments to rest and decompress during the day, especially in the afternoon at some point between 2pm and 4pm – even just 15 minutes to close your eyes and do one of your meditations. 

“You’re also going to bed far too late, and that could take its toll. Can you take a good hard look at your schedule and – ideally – aim to be in bed by 10pm at least five nights a week?”

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