No one can live without it.
We need it everyday!
Most of us are deficient… and, most of us would love to be having A LOT more of it!
Sleep!
I recently spoke to a group of woman about ’all things sleep’ and I am hearing that many people are finding that their sleep patterns are out of whack!
Without sleep, our energy plummits, our moods become unstable, our immune system suffers and we get sick more often. We crave sugar, our hormones become imbalanced, we can’t detox properly and we put on weight!
Even when it’s B.A.U (business as usual) almost half of us don’t enough sleep for normal healthy function.
There are many reasons why sleep can become ‘disordered’ including diet, hormones, nutrient-deficiencies, ‘adrenal fatigue’, blue-light from phones and computers, our choice of media, and a lack of routine (‘sleep hygiene’).
Our current experience of Covid 19 means many people are experiencing sleep issues related to additional uncertainty and a new ‘strain’ of stressors, as we try to predict what life might be like after ‘lockdown.’ Our Nervous Systems swing into action to try and make sense of it all. This is a relic of the sympathetic branch of our Nervous System which ‘muscles up’ and gets ready to fight when we perceive a threat to our safety or ‘normal’. This signals a chemical cascade of stress hormones that keep us awake!
Want a better ‘Sleep Life?
These 7 easily do-able, enjoyable tips to improve your sleep harness the age-old Vagus Nerve. Recently experiencing a popular resurgence as a piece of very important machinery in our bodies! It is the reciprocal highway of communication between your brain and every organ in your body!
As the longest of the cranial nerves, it extends out to all areas of your body, using the information it gathers to tell your brain what the ‘state of the nation’ is. Is the Nervous System in a “rest and digest” mode (parasympathetic branch)? Or is our “Fight or Flight” mode in charge, ready to run from danger or unleash (domestic) war (Sympathetic branch)?
The Vagus Nerve tells your lungs to breathe, normalises your heart rate, reduces blood pressure, influences digestion, helps your body to relax and supports a good nights sleep by releasing a messenger neurotransmitter called acetylcholine.
You can eat acetylcholine – it’s in sauerkraut! (Bonus tip!)
An exciting new field of medical research and treatment is developing around stimulation of the Vagus nerve to treat inflammatory conditions such as Alzheimers Disease, Rheumatoid Arthritis, Diabetes, depression, Fibromyalgia and Migraines.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5961632/
https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565
With simple techniques we can ‘activate’ the Vagus Nerve ourselves to respond with favourable messages that encourage ‘the feels’ we want to be feeling, such as calm, relaxed, creative… and sleepy!
These techniques are also simple to teach children and can be used anytime they are feeling anxious, upset or angry.
Try one or two of these and see how you feel!
7 Easy ways to ‘activate’ the Vagus nerve – for sleep or relaxation
- “4-7-8” Breathing Technique In through the nose for about 4 counts, hold breath for 6-7 seconds, with a longer breath out through the mouth – 7-8 seconds. Or simply “Belly Breathe” with a longer out breath than in.
- Meditation is very powerful way to ‘tone’ the Vagus Nerve and Parasympathetic Nervous System, and reduce stress. Regular practice encourages an easier parasympathetic tendency toward a calmer mind. If it’s feeling a bit challenging to focus on meditation right now, stick with the breath techniques.
- Journalling and Mindfulness ‘Downloading’ your thoughts, ideas and your ‘To-Do’ list into a journal or onto a piece of paper, clears the ‘pre-frontal cortex’ in your brain, often responsible for the whirlpooling thoughts that can keep us awake. Worry, uncertainty and a ‘to-do’ list get priority in the brain, but once downloaded, our minds/brain can relax.
Recording 3 positives from your day supports a positive mindset, soothes the nervous system and ‘wraps up’ for the day. This can greatly improve our ability to fall asleep. 3 positives is the magic number, even if you have had a C.R.A.P day! (Great 2 minute video on the science of gratitude; https://www.youtube.com/watch?v=JMd1CcGZYwU).
- Gentle or enjoyable exercise Choose a form of exercise that you enjoy, so you are more likely to do it often and benefit from feeling good about regularly exercising, as well as the physiological benefits of exercise on better sleep!
- Listening to music, singing or humming Simply listening to music you like, singing or humming along, or even practising you “oms”, engages the Vagus Nerve and directly benefits your nervous system!
- Avoid Blue Light at least one hour before bed Your brain registers blue light emitted from devices and TV as daylight and signals to your brain to keep you awake, by preventing the activation of Melatonin, the Holy Grail of sleep hormones! Instead read a book, have a bath, journal, stretch, and turn the lights down low!
- Massage Simply massaging your own neck or feet, asking someone to do this for you, or investing in a professional massage does wonders for your Vagus Nerve and your sleep ‘zone!’ Many people are finding that using a ‘shakti’ mat helps tham to relax in the evening too.
I will follow this article up with food and supplement-based sleep support, to explore sleep issues further.
If you have a specific sleep question, please get in touch!
BETTER SLEEPING EVERYONE!!!