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: 45

Occupation: lab manager at a science institution (and a personal trainer in the evening).

How much water do you drink on average per day? One to three glasses (I’m trying to be better).

How much caffeine do you drink on average per day? Two cans of Diet Coke and two sugar-free energy drinks, all before 1pm.

What time do you go to bed at night? 10pm.

What time do you wake up in the morning? It varies throughout the week, but generally between 5.30–6.30am with an early start on Thursdays (4.30am)

How often do you exercise? I teach three spin classes a week (for 45 minutes each), lead a 5km run club twice a week (for 30-40 minutes each) and walk dogs for 15-30 minutes five times a week.

Do you eat breakfast within 60 minutes of rising? Yes.

I’ve never been a good sleeper, but over the last three years, perimenopause has made getting restful sleep a real challenge. Alongside brain fog, I’ve struggled with restless legs, jolting in my sleep and hot flushes. I now take clonidine to help regulate my body temperature so I can sleep, citalopram (an antidepressant) and HRT. But still, my sleep quality is low – and it’s affecting my energy.

I juggle two jobs – one as a lab manager at a science institution and the other as a personal trainer in the evenings – so life can be pretty stressful at times, which I presume doesn’t help with the sleep issues. My ‘main’ job has also been particularly challenging recently as I lost my two deputies 16 months ago and we’re struggling to replace them, so I have a lot of responsibility on my shoulders.

My work as a personal trainer means I’m very active: every week I teach three 45-minute spin classes and lead two 5km run club sessions. I also walk my dog for 15-30 minutes five times a week. It’s a lot to juggle on top of my work, so I need lots of energy to keep going – something I’m not getting at the moment due to my poor sleep. I just want to know how to get the restful sleep I crave so my energy levels improve. 

“It’s clear that your busy lifestyle is affecting you – especially now you’re in perimenopause. I think a bit of a ‘clean up’ is needed to help you feel your best.

“Firstly, you need to cut out the fizzy drinks and increase your hydration levels, particularly given how active you are. I’d also recommend giving yourself space for some more daily rest and gentleness. I think your nervous system is crying out for more, and even though it might require a big shift in mindset, it should help you feel a lot better day-to-day.

“A good place to start is working on making sure you’re not so wired by the time you get into bed at night, as this may be contributing to your restlessness. Meditation, yin yoga and massage could all help to give you that little bit of breathing room. In short, you need to spend less time doing and more time being.”

Images: Ami O’Callaghan; Dr Nerina Ramlakhan