In complete transparency... I struggle with stress, overthinking, brain fog, anxiety.. on a DAILY basis. It has been like this for as long as I remember, even when I was in grade 4, my nick name from my teacher was "worry wart". Back then I would laugh, but entering into my adult life without addressing it has made it one of my biggest challenges. I have always been that person who can fall asleep easily, but the quality of sleep just isn't there sometimes. Do you know that feeling when your alarm goes off in the morning and it feels like you didn't even get a wink of sleep? Honestly... that is the worst!! Anyway, this post isn't open my internal struggles, this post is about the relationship between your parasympathetic nervous system and good, quality sleep.
Poor sleep is linked to an increased stress response and inflammation. Below are a few negative effects of not sleeping 'well' on a regular basis.
lower immunity
decreased productivity
memory loss
depression/ anxiety
irregular patterns of hunger hormones (like leptin and ghrelin)
lower glucose tolerance
decreased insulin sensitivity
And what is your parasympathetic nervous system?
It is a network of nerves that relaxes your body after periods of stress or danger. It also helps run life-sustaining processes, like digestion, during times when you feel safe and relaxed. Have you ever heard the term "rest and digest"? Well, that is an informal way of describing the parasympathetic nervous system.
How is sleep and PSNS connected?
When the PSNS is activated, it slows the heart and breathing rates, lowers blood pressure, and encourages digestion. This state of calm is needed for sleep, but it’s also the time when our body heals and regenerates.
Here are some ways to assist your PSNS before going to bed each night to promote a higher quality sleep:
Try a sleep meditation or breathing exercise before you go to bed (see the one below for an example)
Make sure your bed is inviting! Clean sheets, neatly made, good pillow, lavender spray
Use a weighted blanket
Avoid eating late at night (allow 2-3 hours before you go to sleep)
Avoid alcohol late at night
Create the RIGHT night time routine to enter a restful state (e.g. no phone before bed, reduce exposure to blue light, light a non-toxic candle, read a book, use lavender, chamomile tea)
Happy sleeping <3
