Understanding and Improving Sleep: The Nervous System Connection
We all know the feeling of tossing and turning in bed, unable to quiet our minds, staring at the ceiling long into the night. Unfortunately, for millions of people, this experience happens frequently. Sleep problems are not just a minor inconvenience, they are a growing issue affecting our physical and mental well-being.
The modern-day prevalence of sleep problems is staggering. According to the National Sleep Foundation, approximately 50-70 million Americans suffer from sleep disorders. Inadequate sleep is linked to a wide range of health issues.
The Essential Role of Sleep
Sleep is a fundamental pillar of health and is absolutely essential for our bodies to rest, repair, and rejuvenate. During sleep, our brains process emotions, consolidate memories, and detoxify from the stress of the day. Lack of adequate sleep has been linked to a host of serious health problems, including heart disease, diabetes, depression, cognitive decline, and a weakened immune system.
Beyond the physical, poor sleep also disrupts our ability to think clearly, regulate emotions, and perform even the most basic daily tasks. The good news is that by understanding the underlying causes of poor sleep and applying simple techniques to calm the mind, body, and nervous system, we can improve the quality of our sleep and our lives.
The Reality of Sleep Issues
Sleep issues come in many forms. Some of us have trouble falling asleep, spending hours in bed waiting for rest to come. Others struggle with waking up frequently during the night, unable to fall back asleep. Chronic insomnia, where sleep disruptions last for months, is another common concern. Sleep apnea and restless legs syndrome (RLS) also impact millions of people, making it difficult to get uninterrupted rest.
So why do so many of us struggle with sleep?
Our struggles with sleep are not just about being “tired” or needing more rest. The root causes often lie in the complex interplay between our thoughts, our body, and our nervous system.
One of the most common reasons people can’t sleep is an overactive mind. When our thoughts race, whether we are worrying about work, relationships, or future uncertainties, it becomes almost impossible to relax enough to fall asleep. Additionally, rumination of past events, especially unresolved emotions or regrets, keeps the mind in a heightened state of alertness, blocking relaxation.
The physical body also plays a crucial role in our ability to sleep. Tension, aches, and discomfort can prevent us from relaxing enough to rest. Even something as simple as being too hot or too cold can disturb our ability to sleep. The body needs to be in a comfortable and relaxed state to enter deep, restorative sleep.
The most significant factor that is affecting our sleep patterns is: stress. When we experience stress, our body activates the sympathetic nervous system, releasing stress hormones such as cortisol and adrenaline which puts us into a heightened state of alertness, making it nearly impossible to wind down. If stress is chronic, as it is for many of us, our bodies remain stuck in the flight or flight response, which leaves us constantly on edge and unable to sleep deeply.
For individuals with a history of trauma, sleep disturbances are common. Trauma, whether emotional or physical, can lead to a state of hyperarousal in the nervous system. This hypervigilant state wired from past trauma has the body constantly scanning the environment for potential threats, making it difficult for the brain to enter a restful state.
Fortunately, there are many simple ways to improve sleep by calming the mind, body, and nervous system before bed in ways that promote relaxation and healing. These practices communicate to the body that it is safe and that it can rest.
Creating a Calming Bedtime Routine
Creating a consistent, calming bedtime routine is essential for signaling to the brain that it is time to sleep. Consider incorporating relaxing activities such as gentle stretching, listening to calming music, or reading a book. A warm bath or shower before bed can help cool down the body and prepare it for sleep.
Mindfulness Practices
Breathing exercises or guided meditations can activate the parasympathetic nervous system, helping you clear your mind and relax. Progressive muscle relaxation can also help you release physical tension in the body and prepare your body to rest.
Journaling for Mental Peace
A great way to quiet the mind before bed is by journaling. A “brain dump” allows you to write down your thoughts, feelings, worries, or tasks for the next day, helping you to clear your mental clutter. It can help you to silence the internal noise and find mental peace.
Gratitude Practice
A gratitude practice can shift your mind away from your worries and stress, helping you focus on positive and calming thoughts before bed. You can focus on specific things you are grateful for and “wins” from your day, or broad, general things or people you are grateful for in your life. When your heart is focused on gratitude, it puts the body in a calm state.
Creating a Supportive Sleep Environment
Your environment plays a significant role in the quality of your sleep. Dim the lights an hour before bed, or use warm red light at night to stimulate melatonin production. Stay off screens at least an hour before bed or use blue-light blocking glasses to prepare your eyes and body for sleep. Keep the room cool, quiet, and dark to support optimal sleep conditions.
Diet and Sleep Hygiene
Be mindful of what you consume before bed. Eat two to three hours before bed. Higher-fat Carnivore can help reduce blood sugar imbalances. Opt for tryptophan-containing foods, such as turkey, chicken, eggs, and fish, as the last meal of the day. Avoid bacon, cheese, ham, caffeine, and alcohol before bed, all of which can disrupt sleep. Also, try to go to bed and wake up at the same time every day to establish a consistent sleep schedule.
Addressing Trauma and Nervous System Dysregulation
For those with a history of trauma, or a dysregulated nervous system, seeking support is essential, otherwise, you can get stuck in negative thought loops which will continue to disrupt your sleep cycles.
For some, therapy is a necessary option, and for others, we recommend seeking out programs or practitioners that specialize in nervous system regulation. Many of the participants in our own Mind Body Program have reported improvement in sleep after applying the regulation techniques we teach through our curriculum.
Below is a guided meditation that can support you in calming the mind and the body before you go to sleep:
Pro-Tip: For more in-depth sleep recommendations, check out our NwJ Sleep Guide.
Closing Thoughts on Sleep and the Nervous System Connection
Struggling with sleep is a complex issue that involves the mind, the body, and the part that connects it all is our nervous system. By understanding the underlying root causes and taking proactive steps to address them, we can restore balance and promote better sleep.
Creating calming bedtime routines, practicing mindfulness, and addressing stored trauma can help us return to a state of restfulness, allowing us to sleep more deeply and wake feeling more restored. Remember, improving sleep is a gradual process, but with patience and commitment, it’s absolutely possible to achieve the restful nights we deserve.
Join Our Mind Body Program for More Restful Sleep
The Nutrition with Judy practice is honored to be the trusted mind-body practitioner support serving patients from around the globe. We’re passionate about helping our patients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team of functional mind-body practitioners, holistic nutritional therapy practitioners, and clinical therapists have developed our renowned Mind Body Program to support root-cause healing protocols and more restful sleep. Join our Mind Body Program today.
Start your root-cause healing journey today and contact us any time with any questions or concerns.
DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are nutritional therapy practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.
