A sleep expert’s 5-Non-negotiables for deeper more nourishing sleep

When I first started helping people with their sleep over 25 years ago, I discovered I had a unique methodology that produced actual results. Clients who had difficulties with exhaustion, falling asleep, and staying asleep now have significant improvements and an increased quality of life.

For a week, I advised them to follow my five distinct steps, which I call the ‘non-negotiables.’ The term ‘non-negotiable’ might sound severe, but the thousands of clients who have followed these five strategies continuously report better sleep and higher energy levels. This gives my clients the ability to be more resourceful, allowing them to work more deeply on the real issue. Whether that be from relationships, work stress, or even childhood trauma.

The five non-negotiables work by resetting the person’s nervous system, so they stop running in the adrenaline-fueled survival mode of the sympathetic nervous system, allowing the body a chance to slow down.

If you’re struggling to sleep, read on to discover my simple yet effective methods for a deeper, more nourishing rest.

1. Eat a nutrient-rich breakfast every day within 30-45 minutes of waking

When we eat breakfast, the body shifts into rest and stops running on adrenaline and cortisol, a.k.a. the stress hormones. If you don’t usually eat breakfast or tend to do so much later, this might feel challenging at first. Start small with a banana and a handful of walnuts, almonds, or Brazil nuts, and then have another more substantial snack later. I also recommend including a source of protein in the breakfast, e.g. nuts, eggs, or full-fat yoghurt. Over time, you’ll notice that it becomes easier to eat breakfast, and you may even wake up feeling less tired. 

2. Stay well hydrated by drinking 1-2 litres of water a day

We all know that keeping hydrated is invaluable for your overall health. When your body is fully hydrated, the brain can function at its optimal rate and produce the hormones and neuropeptides essential for good sleep. If drinking water is difficult for you, diluted fruit juice or squash can also help reach your optimal hydration quota. Avoid tea and coffee, as these are diuretics that will cause you to lose more fluid than you retain. 

Aim to hydrate throughout the day rather than drinking in the evenings, as doing so will increase the frequency of going to the toilet at night. 

3. Reduce or stop drinking caffeine

Did you know it takes up to five hours for caffeine to leave your system? Caffeine is a stimulant with similar effects to adrenaline and can affect your ability to enter a deep sleep, especially when consumed at night. Wherever possible, stop drinking caffeine after 2pm, don’t substitute meals for caffeinated drinks, and ideally, drink no more than two cups of tea or coffee per day. 

4. No electronics an hour before getting into bed

This might seem hard to do if you’re used to being on your phone or tablet while in bed, but the blue light from electronic devices can suppress your ability to produce melatonin, the sleep hormone, making it harder to get to sleep and stay asleep. 

5. Aim to get an early night

I recommend 10pm as an optimal time to head to bed. This doesn’t mean that you must be asleep at this time, but it’s best practice to turn off electronics by then. Instead, swap your phone for a book, journaling, or meditation to help you wind down and drift off easily. Research suggests that going to bed earlier has significant health benefits. In traditional Chinese medicine, sleeping before midnight has deeply healing and restorative effects. 

Final thoughts:

By following these five simple steps, you should soon notice a difference in your energy levels, sleep quality, and overall health. 

And of course, where you sleep matters just as much as your lifestyle and habits. 

Oak Tree’s range of 5-point adjustable beds offers unlimited sleeping positions for optimal comfort. Plus, every design is completely customisable to suit your specific needs, size, and style.  

Alongside my non-negotiables, getting a good night’s sleep is easier than you may think.