How Your Nervous System Holds the Key to Restful Sleep

Your vagus nerve is one of the longest and most powerful nerves in the body, connecting the brain to the gut, heart, and lungs. It’s a key part of the parasympathetic nervous system—our “rest and digest” mode—and it plays a critical role in helping us wind down, fall asleep, and stay asleep.

If you struggle with tossing and turning, racing thoughts at night, or waking up still feeling tired, your vagus nerve may need a little support.

Let’s go through how this incredible nerve influences sleep and how you can naturally stimulate it to create a deeper, more restorative rest.

Why Your Sleep Might Be Disrupted: The Stress-Sleep Loop

Chronic stress is one of the most common reasons for sleep problems. When your body stays in a state of “fight or flight,” your cortisol levels remain elevated, melatonin (your sleep hormone) gets suppressed, and your nervous system can’t shift into rest mode.

This is where the vagus nerve comes in—it helps calm the body by regulating your heart rate, reducing blood pressure, and supporting the release of calming neurotransmitters. Stimulating this nerve helps break the stress-sleep loop and signals your body that it’s safe to rest.

How the Vagus Nerve Affects Sleep

Research has shown that vagus nerve stimulation can improve sleep quality and even reduce symptoms of insomnia. Here’s how it works:

Parasympathetic Activation

• Slows the heart rate

• Lowers blood pressure

• Calms brain activity

• Reduces muscle tension

When your vagus nerve is activated, your body starts to downshift, preparing you for deep sleep.

Hormone & Neurotransmitter Regulation

• Supports melatonin production

• Regulates cortisol levels (your stress hormone)

• Influences serotonin and GABA (which promote calm and relaxation)

• Helps balance growth hormone release during deep sleep

High vagal tone, a sign of a strong vagus nerve, is associated with better emotional regulation, reduced anxiety, and deeper sleep.

Tools to Support Your Vagus Nerve for Better Sleep

Creating an evening routine that supports your vagus nerve doesn’t have to be complicated. Here are simple, science-backed ways to prepare your body for rest:

1. Evening Practices to Stimulate the Vagus Nerve

• Gentle neck stretches to stimulate the nerve’s pathway

• Humming, chanting, or singing softly (vibrations stimulate vagal tone)

• Cold face washing or splashing with cold water activates the diving reflex

• Slow, deep breathing (try 4-7-8 or box breathing)

These practices work best when done consistently, especially during the wind-down period before bed.

2. Optimize Your Sleep Environment

• Keep the room cool (between 18–21°C or 65–70°F)

• Total darkness (use blackout curtains or an eye mask)

• Keep your space quiet and calm (or try white or pink noise)

• Breathing clean air, consider a HEPA air purifier

Consider removing electronics from the room or turning off Wi-Fi at night if you’re sensitive to electromagnetic fields (EMFs).

3. Pre-Sleep Rituals to Calm the Nervous System

• Guided meditations or body scans help bring awareness into the body

• Gentle yoga or stretching to relax the muscles

• Gratitude journaling supports heart rate variability and emotional balance

• Aromatherapy, I like using oils like lavender or vetiver. They can bring in more relaxation

These rituals send a clear message to your nervous system: it's time to unwind.

Bonus Tip: Try Sleeping on Your Right Side

Some studies suggest that sleeping on your right side can increase vagal nerve activity and improve heart rate variability, potentially leading to more restful sleep compared to sleeping on your left side or back.

Closing Thoughts

Sleep is not just about clocking hours—it’s about quality, restoration, and waking up feeling nourished. By gently supporting your vagus nerve, you can rewire your nervous system to experience deeper, more consistent rest.

If you're tired of poor sleep and ready to explore natural, root-cause solutions, I’d love to support you. Book a free discovery session to explore how your nervous system, stress, and sleep are connected—and how to create a bedtime ritual that works for you.