It’s 11pm. You’ve just switched the lights off, and you’re primed for sleep.
“What did David say to me earlier?”
“I had so many emails to deal with today”
“I can’t believe Rachel got married a year ago”
“That sales report is due in at noon on Friday”
“I wonder what’s on the lunch menu tomorrow?”
“What bar are we heading to for Jake’s birthday drinks?”
*Looks at the clock again* It’s 3.30am.
We’ve all been there – with so much going on in our 21st century lives, it’s a wonder how any of us get a decent night’s sleep.
That’s where Dr Nerina Ramlakhan, sleep expert and author of TIRED BUT WIRED, can help.
Featured in this week’s Stylist Magazine, Dr Nerina listed five key tips for getting a great night’s sleep.
- Breakfast IS important.
“Make sure you eat within the first half an hour of getting up.” If you don’t eat breakfast, your body will go into “crisis mode”, where the stress hormone cortisol is produced. Eating breakfast helps to produce melatonin, which will help you to sleep the next evening.
- Think positive.
“The most powerful words you can use to make you sleep well are ‘thank you’.” Being negative, angry or stressed before you go to sleep will affect your sleep cycle.
- Take a break.
“Take a break, if you can, every hour and a half.” – it can be something as simple as taking “three deep breaths”.
- Say goodbye to health-tracking apps.
They’re sold to us as guarantors of a healthy lifestyle, but are they actually accurate? Looking at your sleep report and finding that you’ve woken 26 times in the night will make you more anxious that you’re not getting the seven to eight hours we’re told we need. According to Dr Ramlakhan, it’s a “myth that we all need seven to eight hours of sleep… And we all wake 10-15 times per night. So if you find yourself waking up in the early hours, it’s completely normal.”
“Tell yourself it doesn’t matter if you don’t fall asleep because you will use the time to rest and relax. And never check the clock. It will only make you more awake.”
- Eat and think differently.
What you eat and think about in the hours before you go to bed can have a huge impact on that night’s sleep. “Foods like tuna, celery and lettuce are good for sleep because they contain tryptophan which activates the part of the brain which produces melatonin.”
And early(ish) nights are good for you – in the 90 minutes before midnight “there’s an optimum amount of melatonin in your system which will help you sleep well.”
TIRED BUT WIRED describes the science behind sleep and how to find your natural sleep rhythms. It follows the methods of Dr Ramlakhan’s Sleep Toolkit, developed from her huge experience in the field, which has already helped thousands of people find a new balance.
Some 5 star Amazon reviews for TIRED BUT WIRED:
“This is without doubt the best book I’ve read on sleep. If you’re seriously struggling with continued sleep problems you will find comfort in this book, you’re not alone, and more importantly will find lots of solutions to getting back on track. Tired But Wired is thoroughly researched, written by an expert and incredibly insightful on both cause, effect and solution. If you’re serious about sorting a sleep problem this is a very good place to start.”
“This book tackles sleep problems that so many people suffer silently with. It takes a very positive approach and encourages small steps towards better sleep. Its not overly technical, but clearly founded in medical fact and allows the reader to self-assess their sleep problems and select from a variety of practical approaches. The use of case studies really helps to demonstrate how long-standing sleep problems can be overcome. Highly recommended.”
“The author has a lovely writing style. She is upbeat, inspiring and clearly knows her stuff. And I for one am immensely grateful she shared her wisdom with us. A pivotal read if you’re suffering from insomnia. Thank you!”
“I would really recommend this book to anyone having sleep problems. It’s very easy to understand and written in a very positive tone, giving hope to anyone experiencing sleep problems. Its packed full of really helpful ideas, many of which are backed up by scientific research (the author is a physician). Many ideas seem obvious but when put together and implemented consistently, they can really help. Its a great start to helping overcome insomnia”
“I would recommend this book to anyone who has sleep problems.”
“I’ve had sleep problems for about the last 4 or 5 years, but not anymore since I’ve read this book. It took me about a week to read, understanding the various “rules” that the writer establishes to help you learn how to prepare yourself for good sleep. Because getting good sleep is only 10% about what you do when you’re in bed, the other 90% of stuff is in your day to day life. And it makes perfect sense when you hear what she has to say, but they’re things that I would never have considered if I hadn’t read about them. Now that I have the ability to sleep well, I feel much more in control of my life.”
“If you’re suffering from insomnia and are desperate to get a good night’s sleep then don’t waste another second. Buy this book right now.”
TIRED BUT WIRED by Dr Nerina Ramlakhan is available in paperback (ISBN: 9780285638778) and eBook (ISBN: 9780285639300), £12.99.