“Being well rested is now a competitive advantage in business.”

In this episode of No Stress, Abi sits down with Dr Nerina Ramlakhan, sleep physiologist, neurophysiologist and author of four books including Tired But Wired and Finding Inner Safety.

With nearly 30 years of experience, Dr Nerina explains why so many high performers struggle to switch off, why waking at 2 to 4am is often normal, and how nervous system dysregulation sits at the heart of poor sleep.

This conversation goes beyond sleep hygiene and gadgets. It explores safety, trauma, leadership energy, polyvagal science, and the deeper reason some people simply cannot rest.

Dr Nerina also shares her Five Non Negotiables that can dramatically improve sleep and energy in as little as 14 to 21 days.

Dr Nerina Ramlakhan is a physiologist, sleep expert and author with almost three decades of experience helping professionals, athletes, shift workers and leaders restore their energy and resilience.

She has worked with elite athletes, NHS teams, police services and corporate leaders, and is the author of four books including Tired But Wired and Finding Inner Safety.

Find Dr Nerina:

• Website: https://drnerina.com/
• Books: Tired But Wired, Finding Inner Safety

• What “tired but wired” really means
• Why waking between 2 and 4am can be completely normal
• The cortisol spike and the hunter gatherer brain
• Nervous system dysregulation and sympathetic overdrive
• Why safety is the foundation of good sleep
• How trauma can make rest feel unsafe
• The leadership nervous system and organisational culture
• Sleep timing versus sleep duration
• Orthosomnia and the anxiety created by wearable tech
• Why high achievers often run on fear based energy
• The difference between survival energy and sustainable energy
• Napping, ultradian rhythms and the 90 minute energy cycle

The Five Non Negotiables for Better Sleep

Try these for the next 14 to 21 days:

Eat breakfast

Do not skip it. Include protein, fat and carbohydrates to signal safety and stability to the nervous system.

Do not use coffee as a substitute for food

Have caffeine after you have eaten, not on an empty stomach.

Hydrate properly

Support brain chemistry and sleep biology. Add electrolytes or a pinch of sea salt with lemon to water if needed.

Sleep before midnight

Aim to be in bed resting by around 9:30 to 10:00pm. Earlier sleep supports deeper restoration.

Remove technology from the bedroom

Do not check your phone during the night. Use a simple clock. Avoid screens as the last thing before sleep and the first thing on waking.



• Micro awakenings during the night are normal. Do not create a story around them.
• Avoid checking the time if you wake up. It increases alertness and rumination.
• Use short power naps of 10 to 20 minutes between 2 and 4pm if needed.
• Longer replacement naps of up to 40 minutes can support recovery when exhausted.
• Notice your 90 minute energy rhythm throughout the day and build in short breaks.
• Listen to the speed and tone of your thoughts first thing in the morning to assess whether you are running on anxiety.