I’m Nahid, an Author and somatic Movement Educator, known as the “nervous system whisperer.” I run an online clinic where I help clients with chronic stress, anxiety, burnout, and trauma issues with The Soothe Programme, a 12 week course of tailored private sessions to rewire your brain through movement. Clients have achieved powerful and long term transformation. I also run workshops and retreats – the next London Soothe day retreat is on March 23rd. Come and join us!
I lost the art of sleep these last few months. World events have kept me in a tense and tearful state, I can’t function well if I don’t get my Zzzzs. I knew I had to get serious about my sleep routine again. Most of the time my good habits run like clockwork, but when life gets busy or complicated, my routine goes out of the window. Lately, I’ve been getting into bed at 11 pm. My bedtime keeps slipping as I try and fit in all the things that I intended to do during the day. My ideal bedtime is 10 pm. I seem to function at my best with 8 hours a night.
I look better and feel better on 8 hours a night so…why don’t I do it?
For people in demanding jobs that take up most of their day, revenge bedtime procrastination is a way to find a few hours of entertainment or some time for themselves even though it results in insufficient sleep.
I needed to remind myself why it is important to go to sleep by 10 pm. When I understand the why, I am better focused on creating the right conditions to make it happen.
Why 10 pm is the ideal time to sleep
Our bodies operate on a natural internal clock called the circadian rhythm. This rhythm, influenced by light and darkness, dictates our sleep-wake cycle. Throughout the night, we experience distinct sleep cycles, each roughly 90 minutes long, and each vital for physical and mental rejuvenation.
These cycles comprise two main stages: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep has four progressively deeper stages, with the deepest offering the most restorative benefits. REM sleep, often associated with dreaming, plays a crucial role in memory consolidation and emotional processing.
3 Reasons that a 10 pm bedtime can significantly enhance the quality of your sleep:
Aligns with natural melatonin production: As darkness falls, our bodies naturally produce melatonin, a hormone that signals sleepiness. Going to bed at 10 pm allows melatonin production to peak at its natural time, promoting easier and deeper sleep.
Maximises deep sleep: The first half of the night is richer in deep NREM sleep, crucial for physical restoration and cognitive function. A 10 pm bedtime increases the likelihood of experiencing more of this essential sleep stage.
Supports a consistent sleep-wake cycle: Maintaining a consistent sleep schedule, even on weekends, reinforces the body's natural rhythm. A 10 pm bedtime, combined with a regular wake-up time, fosters better sleep quality and overall well-being.
While the "ideal" bedtime can vary slightly depending on your needs, aiming for a 10 pm lights-out routine offers many advantages. By aligning with your body's natural sleep-wake cycle and maximising restorative deep sleep, you'll be well on your way to waking up feeling refreshed and ready to tackle the day.
In order for me to be in bed at 10 pm, I need to start getting ready for bed at 8 pm. I need that time to: wash up after dinner; to sweep the floor - I use this time to empty my brain of the day’s work; indulge in a nighttime facial routine - currently, it’s a LED face and neck mask; let the dogs out for their last pee and take a shower. I have been following this for a few weeks and I’m feeling more serene.
I’m interested to know your nightly ritual? What gets you ready for bed?
The Soothe Retreats 24/25
The Soothe Day Retreat in London on 23rd March has a few places left.
The Soothe May Weekend has 2 rooms left.
The Soothe September Retreat is now taking bookings.
The Soothe Week in Lefkada 2025 is now taking bookings.
I’ll be running The Soothe Group Programme for anxiety and stress in a new format for 12 weeks. The lessons will be self-paced with live group check-ins and Q&As. I am running a beta version starting in April and looking for clients to go through the course at a reduced price. Please email me your details for more info.
Competition Time
Pre-order my book Soothe, the book your nervous system has been longing for from Waterstones by the 14th of March and get entered into a free prize draw to win a place on my Soothe Day Retreat in London on the 23rd March, two days after my book launch.
The Soothe Day Retreat takes place in London on 23 March 2024, 10 am - 5 pm.
Five hours (two workshops) of expert teaching including:
Energy shifting practice in the morning to lengthen, strengthen and mobilise.
De-stressing practice in the afternoon to unravel, unwind and reorganise.
Delicious vegetarian lunch to nourish your practice, as well as cake and tea. This prize is worth £195. T&Cs here.
If you have already pre-ordered my book from Waterstones, you will be automatically entered. Good Luck!
For paid subscribers, please find a somatic sleep lesson below, it’s World Sleep Day next week ( March 15th).
Thank you for reading.
Stay human,
Nahid x