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Sleep issues and nervous system dysregulation are two sides of the same coin. When your nervous system is out of balance, achieving restful sleep becomes a challenge.
This article will explore the connection between sleep issues and nervous system dysregulation, signs and symptoms, and practical solutions to help you regain balance.
The nervous system controls just about every function in the body, including sleep. When it's dysregulated, the body struggles to transition into a state conducive to rest. This can result in difficulty falling asleep, frequent awakenings, and poor-quality sleep.
Difficulty falling asleep: A racing mind and physical restlessness can make it hard to drift off.
Frequent awakenings: Waking up multiple times during the night disrupts the natural sleep cycle.
Nightmares or vivid dreams: These can be a sign of unresolved stress or trauma in the nervous system.
Somniphobia: Fear of falling asleep can also be a sign of nervous system dysregulation.
Feeling tired upon waking: Even after a full night's sleep, you may still feel exhausted.
Daytime fatigue: Struggling to stay awake and alert during the day is a common symptom.
Several factors contribute to nervous system dysregulation, impacting sleep:
Chronic stress: Ongoing stress keeps the body in a heightened state of alertness, making relaxation difficult. Chronic stress from work and everyday life can build up in the body over time, affecting our physiology and overall well-being.
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Trauma: Past traumatic events can leave lasting imprints on the nervous system, affecting sleep patterns. The Mayo Clinic notes that trauma can have long-lasting effects on sleep and overall mental health.
Poor lifestyle habits: Irregular sleep schedules, excessive screen time, and poor diet can all disrupt the nervous system. Excessive digital exposure before bed can significantly impact sleep.
Understanding the root causes of nervous system dysregulation is the first step towards better sleep. Here are some practical examples and solutions to help you regain balance:
Set a regular bedtime: Going to bed and waking up at the same time each day helps regulate your body's internal clock. Maintaining a consistent sleep-wake cycle can improve your HRV and overall emotional balance.
Create a pre-sleep routine: Activities like reading, meditating, or listening to calming music can signal to your body that it's time to wind down.
Next time you're winding down for bed, try a few minutes of Eye Press Breathing to transition your nervous system into Stillness:
Reduce screen time: Avoid screens at least an hour before bedtime. The blue light emitted by phones, tablets, and computers can interfere with melatonin production.
Use blue light filters: If you must use screens, consider blue light filtering apps or glasses.
Practice mindfulness: Techniques like meditation and structured breathing exercises can help calm the nervous system.
Physical activity: Regular exercise, even a short daily walk, can significantly reduce stress levels. Regular exercise supports a balanced nervous system.
Somatic Exercises: These quick body-based exercises are amazing for resetting the nervous system. Try a few minutes of Body Tapping next time you're feeling stressed out:
The NEUROFIT App's smart exercise library matches you with exercises that relieve stress within three minutes.
Keep it cool and dark: A cool, dark room is conducive to better sleep. Consider blackout curtains and a fan or air conditioner.
Comfortable bedding: Invest in a good quality mattress and pillows to support restful sleep.
Natural sound: Try playing some natural sounds like pink or green noise to help your nervous system shut off.
What you eat and drink significantly impacts your nervous system and, consequently, your sleep.
Balanced diet: Consuming nutrient-rich foods supports overall nervous system health.
Stay hydrated: Dehydration can lead to increased stress on the body, exacerbating sleep issues. Proper hydration supports a balanced nervous system.
Avoid stimulants: Limit alcohol and caffeine, especially in the hours leading up to bedtime.
At NEUROFIT, we believe that a balanced nervous system is the foundation of overall well-being. Our app is designed to help you regulate your nervous system through daily check-ins, personalized insights, and simple, effective exercises.
The NEUROFIT App's guided nervous system program is designed to reduce stress and resolve burnout within a few weeks.
Having grown up in a highly neurodiverse home, I experienced Complex PTSD throughout my early adult life. This condition affected my sleep and overall health. It wasn’t until I began focusing on nervous system regulation that I found relief. Once my wife Loren and I had built the NEUROFIT App together, my HRV had doubled after just six weeks of use - highlighting the profound impact of a balanced nervous system on sleep and well-being.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
Nervous system dysregulation keeps the body in a state of heightened alertness, making it difficult to relax and fall asleep. It can also cause frequent awakenings and poor-quality sleep.
Techniques like deep breathing, meditation, and gentle stretching can help calm the nervous system. Avoiding screens and creating a calming bedtime routine also support better sleep.
Absolutely. A balanced diet rich in nutrients supports nervous system health, while dehydration and stimulants can exacerbate sleep issues.
NEUROFIT provides tools and exercises designed to balance your nervous system, thereby improving sleep quality. Our app offers personalized insights and daily check-ins to help you stay on track.
In summary, sleep issues and nervous system dysregulation are closely linked. By understanding the signs and symptoms, addressing the underlying causes, and implementing practical solutions, you can improve your sleep and overall well-being.
