Dr Nerina Ramlakhan is a top sleep expert in London. I attended an impressive presentation that she gave in Secondhome Clerkenwell Green.
I know my stuff when it comes to sleep. So much so, that anyone who knows me personally will tell you that I am a little OCD when it comes to bedtime routine and habits. I like to maximize my chances to get a good nights sleep.
It works well for me generally these days but every now and again, I either stumble across a new rule or rebel against an old one.
I stumbled across a new one in January when I was sick with the flu and downed one whole bottle of orange juice with my evening meal. I hardly closed my eyes and I now avoid drinking orange juice, just like I avoid drinking caffeine.
I rebelled against an old one just last week, when I spent two hours searching for the best flights to Venice on my mobile phone. I booked the flights but let’s just say I did not exactly fall asleep the moment I hit the pillow.
For the most part though, I proclaim to be “almost” sleep expert status. I have read a number of books and I feel well versed on how to improve sleep quality. I also stay up-to-date on the scientific research around the best sleep concerning habits.
So I was rather surprised when I was glued to the presentation the whole way through and picked up a lot of “new” tips for good sleep. I would highly recommend Dr Nerina Ramlakhan after that and be looking into reading her book next!
There are two main reasons why you cannot sleep according to Dr Nerina – The first is that you are not managing yourself optimally during the day and the second is that you are not preparing your mind before you go to sleep.
The key to getting a good night sleep is about learning how to feel “safe”. When we feel safe, we can let go and we can sleep. In order to let go and feel safe at night we need to focus on living well.
Nerina did a deep dive into “how to live well” for optimal sleep.
Lists help you feel more in control, more safe and able to shut off.
What you do directly before you go to bed sets you up for how you are going to sleep. Especially if you are sensitive. Do something that relaxes you and calms you down.
Did you know that your best quality sleep happens before 12am? It is advisable to train yourself to become an “early bird”. Make sure to have activities to look forward to the next day to help you to spring out of bed at the early time.
Time in nature settles the nervous system. Even looking at pictures of nature can have the same effect.
Get away from information every hour. Your brain has less filing to do at night and you will have more access to deep sleep.
Practising gratitude both morning and evening produces oxytocin, serotonin which help good sleep.
This is most applicable when you wake up and your nervous system is nervous. Eating breakfast in the first 30 minutes settles your nervous system which has a very positive impact on your sleep quality that night.
Decrease stimulant intake dramatically.
This keeps the brain hydrated so that the sleep bio-chemistry works.
Do something different than look at a screen. What you do before you go to bed sets you up for how you are going to sleep. Especially if you are sensitive.
Electronic sundown 45 mins before get into bed
Do you have trouble sleeping through the night? Nerina stressed the importance of not looking at the time when you wake up at the middle of the night. This increases stress.
Instead, lie on your back and aim to consciously relax each and every part of your body starting from your toes and working you way up to your head and face. Breathe deeply and reassure yourself that it does not matter if you don’t fall asleep. You will just use the time to rest and relax.
An additional piece advice that works for me – Note, best for those with good familiarity to yoga. Check out this guy’s class. This is a yin yoga class which specifically preps both the body and mind for a deep sleep, provided you do the work. Believe me it is challenging but believe me , it is good!
Have an opinion on this article? Make sure to leave a comment below.
To keep up to date on all health tips, insights & inspirations relative to latest science, you can follow our new Instagram account.
Although women tend to live longer than men, they have more vulnerability to specific degenerative…
Recent research indicates that men who eat ultra-processed foods in high quantities have a 29…
Spending time in nature can have a profound impact on your mental health. It can…
Below is a list of exercise tips gathered from recent research. 1. Exercise every day…
Websummit 2019 last November, was an invigorating event. Loved it. I was there to observe…
Discover how to sleep better today with these tips pulled from current research on sleep.…