In today’s fast-paced, always-on world, sleep often feels like a luxury we can’t afford. We set alarms, chase deadlines, sip coffee to keep going, and convince ourselves we’ll “catch up” later. But what if sleep isn’t just rest; what if it’s the foundation for everything from productivity to happiness, even our mental and spiritual wellbeing?
Dr Nerina Ramlakhan, a physiologist and sleep therapist, has spent almost 30 years helping people improve their sleep. In an exclusive interview with Asian Voice, she explains why sleep matters, how it affects our daily lives, and the simple but powerful steps anyone can take to reset their sleep.
The importance of sleep
“Sleep is absolutely essential; it is vital to our overall wellbeing,” says Dr Ramlakhan. “Nature has designed us to spend a third of our lives asleep, which clearly reflects an intelligent and necessary physiological purpose.”
When sleep quality or quantity is compromised, the effects are felt on multiple levels. “It impacts people physically, emotionally, and mentally. I would even say spiritually. People are noticeably less happy and fulfilled when they are sleep-deprived. The impact is profound,” she explains.
Most adults require between seven and nine hours of sleep per night, although this varies depending on biological, hormonal, and social factors. Research shows women generally need about 20 minutes more sleep than men. The female brain’s tendency to multitask and process complex information increases the need for deep sleep.
“Hormonal fluctuations during menstrual cycles, pregnancy, and menopause further disrupt sleep, making restorative REM sleep harder to achieve, so women often require extra rest”, says Dr Ramlakhan.
Sleep technology: Helpful or harmful?
Dr Ramlakhan observes that the rise of sleep technology affects people differently. “It varies from person to person, but there has also been a rise in anxiety,” she notes. Over the years, the pace of modern life, fuelled by the internet, mobile phones, and email, has intensified sleep problems. This has driven the growth of the sleep industry, including wearable devices, sleep aids, and sleep therapy.
“People have, in many ways, forgotten that sleep is a natural instinct,” she adds. “It’s no longer intuitive for many, they’ve forgotten how to do it. There’s even a form of insomnia called orthosomnia, which arises from over-measuring sleep, creating anxiety and disruption.”
The most accurate way to measure sleep remains a clinical sleep study, where brain activity is recorded using a polysomnograph. “Otherwise, it’s difficult to know exactly how much deep sleep or REM sleep you’re getting,” she explains.
The connection between sleep and stress
“Sleep and stress are closely linked,” explains Dr Ramlakhan. “It’s a feedback loop: stress worsens sleep, and poor sleep increases stress.”
Stress elevates adrenaline and cortisol, causing fatigue, poor diet, and reliance on caffeine or energy drinks, while sleep deprivation often leads to skipped exercise and neglected healthy habits. High-performing professionals frequently sacrifice sleep to boost productivity, thinking they can “catch up” on weekends but this approach is ineffective and can increase burnout, especially after age 35–40.
Her advice? Aim for an 80–20 approach. “Eighty percent of the time, really value and protect your sleep quality but more importantly, pay attention to how you feel when you wake up, your energy levels, and the quality of your relationships. Exhaustion often impacts life outside of work first.”
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Five non-negotiables for better sleep
Dr Ramlakhan recommends five core habits that act as a “reset” for sleep:
- Eat breakfast within 30–45 minutes of waking. Don’t fast, especially if experiencing burnout or sleep issues.
- Avoid caffeine after midday. It can amplify stress hormones, disrupting restorative sleep.
- Hydrate adequately. Aim for two litres of water daily to keep your brain and nervous system functioning optimally.
- Go to bed earlier. Aim for 9:30–10:00 PM. Begin by resting, meditating, reading, or journaling to prepare your body for deep, restorative sleep.
- Remove your phone from the bedroom. Use an old-fashioned clock instead. Start your day “inside-out” by centering yourself before checking your phone, social media, or news.
“These five habits help the nervous system feel safe,” Dr. Ramlakhan explains. “We sleep when we feel safe, and these routines reset the nervous system into safety mode.”
