Struggling To Sleep? Here Are Simple Methods To Prepare Your Body For Sleep

It’s not just your mind at work, or the piles of clothes to be washed, or your fights with your partner; it can also be your body’s autonomic nervous system (ANS) that hinders you from sleeping better. The ANS regulates the balance between sympathetic (fight or flight) and parasympathetic (rest and digest) responses. When the sympathetic system is activated by stress, it can prevent the parasympathetic system from taking over, making relaxation out of the box. Hence, sleep feels impossible. Don’t worry, we have got you sleeping better in just a couple of methods.

3 Simple Methods To Sleep Better

1. Sleep Ergonomics

Your sleep position matters more than you might think. Poor alignment of the spine can create discomfort and disrupt sleep quality. Sleep ergonomics involves optimizing your sleep environment and using supportive pillows and a mattress to ensure your body is aligned. There will be no discomfort and it makes it easier for your body to enter a relaxed, restful state, ultimately improving the quality of your sleep.

2. Activating Your Parasympathetic Nervous System Towards Relaxation

Guided meditation is a powerful method to calm an overactive mind. Evidence suggests that meditation reduces cortisol levels (the stress hormone), increases melatonin production, and enhances vagal tone. This ultimately leads to improved sleep as your body is in a calm state. Audio-guided sessions with non-invasive vagus nerve stimulation can activate the parasympathetic nervous system, shifting the body into a state of calm. Gadgets like InnerGize, a vagus nerve stimulation device for sleep, can enhance this process by directly stimulating the nerve in a matter of 10 minutes.

3. A Wind Down Routine

Creating a simple wind-down routine for yourself is essential for signaling to your body that it’s time to cut out all the external thoughts and enjoy ‘me-time’ before a good night's sleep. This involves limiting work-related activities, avoiding stimulating content, and engaging in calming activities, such as light stretching, reading, or aromatherapy. Stop using phones or laptops before bed as blue light inhibits melatonin production and disrupts sleep patterns. By establishing this calming routine, your body learns to transition from an active state of mind into restful sleep.

When you combine these three strategies, you can transform your sleeping habits. Devices like InnerGize further enhance relaxation, helping you fall asleep faster by keeping you in a state of relaxation. Get ready to zzz out of here with InnerGize.