Expert: Don't sleep longer – sleep smarter

The Independent 06/08/2010 17:17

Worried that you don't get the fabled eight hours? That's your first mistake, says Dr Nerina Ramlakhan, who thinks it's quality, rather than quantity, that counts. She shares her tips for a better night's rest with Rob Sharp

Sleeping is no mean art," said Friedrich Nietzsche. "For its sake one must stay awake all day." Indeed, maximising slumber duration can be a complex process. Today's anxiety-ridden, deadline-heavy world can steal away our eight hours of heavenly rest and replace it with a night frustratedly gnawing our pillows.

One professional intent on helping us snooze is Dr Nerina Ramlakhan, the author of Tired But Wired, a book released last month that advises taking naps, relaxing and exercising to hibernate effectively and wake up zinging and refreshed.

"I was frustrated about the lack of information out there," says the sleep and energy coach. "Someone once asked me to recommend a good book on sleep and I couldn't find one. I wanted to debunk many myths about sleep. I've had sleep problems myself for many years and I know what it's like. It's awful to wake up not rested and have to face the day."

"The biggest myths are that we need seven or eight hours a day, or that we shouldn't wake up in the night," continues Ramlakhan. "But waking early in the morning is perfectly normal. Students can still function well in an exam if they don't sleep the previous night. I sometimes professionally advise football players and I tell them not to worry about sleep before a big game. Even if they don't manage to sleep perfectly they will still perform well." So what's the key to an effective slumber? Ramlakhan explains the dos and don'ts of catching Z's.

Diet

Not eating pre-bedtime is less important than you would believe: what is pivotal is breakfast. Eating at the right time conditions your body's metabolism to wake up and wind down. "There are these fallacies swirling around that not eating before bed, or not eating lettuce or tuna, can help you sleep," says Ramlakhan. "But it's more crucial that you eat breakfast first thing in the morning, in what I call a 'metabolic window'. It's a timeframe in which you can give your body an important message. It tells it that in your world there is an adequate supply of food, it can relax, and that it can fall into sleep mode when it needs to."

Duration

Margaret Thatcher famously boasted she only needed four hours of shut-eye. Such "role models" perpetuate the myth that there is a one-size-fits-all rule. "In my experience it's all about being attuned to your requirements at different times," continues the expert. Professional footballers training twice a day might need to rest more than sedentary types. "There may be times you need four hours," adds the sleep expert. "At other points that could increase to seven or eight. It's about awareness of your needs."