Hi,
I'm Dr.
Kim,
A holistic chiropractor and online back pain coach.
Today we're diving into one of the coolest parts of your nervous system,
The vagus nerve.
I'm going to let you know how you can use it to help you get better sleep.
Now this is no ordinary nerve.
The vagus nerve is like a secret key to unlocking deep relaxation,
Improving your mood and getting that must-needed rest you've been craving.
Sounds pretty awesome,
Right?
First let's break it down.
What exactly is the vagus nerve and how can it work magic on your sleep?
The vagus nerve is part of your parasympathetic nervous system,
Which is also called the rest and digest system.
It starts at the base of your brain and travels down through your neck,
Chest and abdomen,
Connecting to your heart,
Lungs and digestive system.
Essentially it's like your body's control center for calming down.
Think of the vagus nerve as the ultimate chill-out button for your body.
It's the reason you feel calmer after deep breathing,
Yoga or meditation.
All of these activities activate this nerve.
It plays a huge role in helping you relax,
Digest your food and yes,
Sleep.
You might be wondering,
How does this matter for my sleep?
Well,
Activating your vagus nerve can reduce anxiety,
Lower your heart rate and create a state of relaxation,
All crucial for winding down before bed.
If your vagus nerve isn't getting the love it needs,
You might find it harder to fall asleep or you might wake up feeling tired even after a full night's rest.
The beauty of it is that you don't need any special equipment to activate the vagus nerve,
Just a few simple techniques that you can use before bed.
So let's get practical.
Here are some simple and fun ways to stimulate your vagus nerve and improve your sleep.
Number one,
Deep breathing.
This one's easy and something you can do anywhere,
Anytime.
Take a deep breath in through your nose,
Filling your lungs completely.
Then exhale slowly through your mouth.
Always focus on making your exhale longer than your inhale.
This helps to slow down your heart rate and activate your vagus nerve.
You can try deep breathing by yourself for five to 10 minutes before bed to calm down your body and get into sleep mode.
Two,
Cold exposure.
Hear me out,
Splashing cold water on your face or even having a cold shower can stimulate your vagus nerve and help you relax.
This works because the cold water triggers a response from the nerve that says,
Okay,
It's time to conserve energy and chill out.
Three,
Humming or chanting.
Yes,
Making sounds like humming or chanting can actually stimulate the vagus nerve.
The vibrations from your vocal cords directly activate the nerve.
Plus,
It's kind of fun and meditative.
You don't have to go full on opera singer.
Just try humming a soft tune or chanting om for a few minutes before bed.
It's an easy way to calm your mind and body.
Four,
Meditation or somatic movement.
These ancient practices are amazing for vagus nerve activation.
Gentle yoga,
Especially poses that focus on breathing,
Can help shift you into a more relaxed state.
If you are a fan of yoga,
I would recommend yin yoga.
Otherwise,
I truly love somatic movement.
Even a simple meditation before bed can do absolute wonders.
The combination of breath work and mindful movement taps into your vagus nerve and prepares you for sleep.
Five,
Massaging your neck.
The vagus nerve runs down your neck,
So gentle neck massages can help stimulate it.
You can use your fingers or a gua sha tool to rub the sides of your neck for a minute or two whilst taking deep breaths.
Make sure you use some sort of moisturizer or oil when you do this.
This not only feels great,
But can also help you relax before sleep.
I absolutely love this one as a self-care practice.
Now did you know that people with a stronger vagus nerve response are more likely to bounce back from stress and illness faster?
That's because the vagus nerve is like your built-in shield.
By strengthening it,
You become more resilient to everyday stresses,
Which in turn improves your overall sleep quality and immune response.
Cool right?
Now here's another fascinating fact.
Your vagus nerve is also linked to your emotional state.
If you're feeling anxious,
Upset or stressed,
Your vagus nerve is probably not functioning at its best.
By practicing vagus nerve activation techniques,
You can actually help to balance out your emotions.
This is especially helpful for when you're winding down for bed.
If you've had a stressful day,
Spending just five minutes doing deep breathing or humming can calm both your mind and body,
Making it easier to fall asleep.
So what can you expect if you start incorporating vagus nerve activation into your sleep routine?
First of all,
You'll likely notice that you're falling asleep faster.
You might also wake up feeling more refreshed because your body has been truly able to relax and rejuvenate during the night.
The benefits go beyond just sleep.
You'll probably notice improvements in your mood,
Digestion and even immune system because the vagus nerve has its hands in so many of your body's processes.
In conclusion,
The vagus nerve is your secret weapon for better sleep and overall relaxation.
With a few simple techniques like deep breathing,
Cold exposure or even just humming,
You can activate this nerve and create the perfect environment for a restorative sleep.
To make things easier,
I have a guided meditation called Deep Sleep,
Vagus Nerve Toning for Restful Nights here on Insight Timer.
Please go and check it out via my bio.
It incorporates all of the techniques that I have discussed in this talk.
Remember,
The key to success is always consistency.
Try out my guided meditation every night for a week and see how much your sleep improves.
Trust me,
Your body will thank you.
Okay,
That's it for today's talk.
I hope you feel excited and empowered to take control of your sleep quality using the incredible power of your vagus nerve.
Sweet dreams and until next time,
Stay nice and relaxed.
