Introduction to the Nervous System
The nervous system is probably the most mysterious and complicated system in our body, and without it, our sleep would be in shambles! Our nervous system, a vital player in our sleep-wake cycles, consists of two parts with distinct roles - one part induces a deeply relaxed state at night, while the another activates our arousal response to kickstart the day!
Unfortunately, this ancient system, honed for survival, has not kept pace with the demands of modern life. Everyday stressors like unexpected emails or traffic jams can swiftly disrupt the balance of our nervous system. This article aims to deepen our understanding of our nervous system and sleep, offering practical exercises and strategies to navigate the day's challenges for a restful night's sleep.
The Relationship Between the Nervous System and Sleep
The balance between the two nervous system states, the "fight or flight" sympathetic state and the "rest and digest" parasympathetic state directly impacts our ability to fall asleep and recover throughout the night.
When your nervous system is balanced, it transitions your body smoothly into a relaxed state necessary for falling asleep and maintaining quality sleep throughout the night. Conversely, when your nervous system is overstimulated, it can lead to difficulty falling asleep and frequent awakenings.
By fostering a deeper connection with our bodies and learning to communicate with it during times of stress, we can reclaim our sleep and our lives, living each day from a place of empowerment! The days of accepting restless nights and poor sleep as a consequence of stressful days should be behind us.
Ramifications of an Imbalanced Nervous System
Sleep cycle disruption:
When your nervous system is constantly in a heightened and tense state, it can significantly disrupt your sleep cycle. The activation of the sympathetic nervous system at inappropriate times can not only hinder your ability to fall asleep, but also interfere with your ability to stay asleep. While we do not want sympathetic nervous system activity at night, it does however play a vital role in our arousal system, your body’s way of telling you when it is time to wake up.
Hormone Imbalance:
If the sympathetic nervous system is overly stimulated due to stress, it triggers the release of cortisol, a melatonin suppressor. Melatonin is one of our primary sleep hormones, which helps to regulate the sleep-wake cycles and signal the body when it's time to sleep and wake up.
Cortisol naturally spikes in the morning to help us wake up, but if you have high cortisol levels before bed, its likely you will feel restless at night or fatigued the following day.
Have No Fear, A Solution is Near!
When we experience unwanted stress, it's often linked to our sympathetic nervous system. To restore balance, it's important to tap into our “rest and digest”, parasympathetic nervous system. One effective way to do this is through slow and deep nasal breathing.
Research has shown that nasal breathing can help us slow down, relax, and activate the parasympathetic nervous system, ultimately promoting better sleep and overall health.
So the next time you feel hot and sweaty from an unexpected email, you can cool down your sudden spike of cortisol with this simple nasal breathing exercise.
FOR THIS EXERCISE:
Inhale for 3 seconds through your nose, and exhale for 6 seconds through your nose or mouth.
When you extend your exhale longer than your inhale, your heart rate slows down, blood pressure decreases, and your breathing becomes slower and more relaxed over time. Here's to reclaiming control over our sleep and living each day from a place of empowerment!
- Ground your feet and begin to shift your mind’s focus to your breathing
- Place one hand on your belly and one hand on your chest
- Be intentional! How does your breathing feel? Is it light, or does it feel heavy or tight? No matter the sensation, try not to judge.
- Inhale for 3 through your nose, and exhale for 6 through your mouth
- Repeat as many times as you feel necessary!
Understanding how the nervous system impacts our sleep can guide us on how to adopt and apply the best habits! When we live our lives from a place of knowledge and empowerment, we can experience greater comfort and relaxation. Here’s to sleeping soundly and living our best lives in the driver’s seat!
Sleep well,
Brooke Tuttle
Co-Founder of SleepHabits
Certified Sleep Coach
