Sleep & Stress: How to Calm Your Nervous System for Better Rest
Having trouble falling asleep is a common experience, and stress or anxiety are often to blame. When the nervous system is in a heightened state, the body activates its natural stress response, releasing hormones like cortisol and adrenaline. This makes you feel more alert, your mind races, and suddenly, sleep feels impossible.
Once this stress response is activated, it can be challenging to fall or stay asleep. A lack of sleep can increase chronic pain, anxiety, or other symptoms, creating a negative cycle that impacts daily life.
Why Scrolling Before Bed Makes It Worse
Reaching for your phone when you can’t sleep makes sense—it’s a distraction, and it temporarily soothes restlessness. But in reality, it intensifies your stress response, making sleep even harder to achieve. Here’s why:
Blue Light Exposure: The blue light emitted by your phone interferes with melatonin production, the hormone that regulates sleep-wake cycles.
Stimulation: Scrolling keeps your brain engaged and alert rather than allowing it to wind down.
Emotional Impact: Social media, news, or TikTok videos can trigger stress or rumination, making relaxation even more difficult.
Activating the Parasympathetic Nervous System
Fortunately, you can counteract this stress response by engaging the parasympathetic nervous system—your body’s natural way of promoting relaxation. When activated, it helps slow the heart rate, relax muscles, and signal to the brain that it’s safe to rest.
3 Somatic Techniques to Try Before Bed
These techniques help regulate your nervous system, making it easier to fall and stay asleep:
Stretching & Swaying: Gentle movement calms the nervous system and reconnects you with your body. Stretching or swaying before bed releases built-up tension and signals to your system that it’s time to rest.
4:8 Breathing Technique: Inhale for a count of 4, then exhale for a count of 8. Breathe in through your nose and exhale through pursed lips. Try this for two minutes and notice how your body responds.
Tapping: Slowly tap on your chest or another soothing point on your body. Tapping helps reduce stress, quiet racing thoughts, and prepare the nervous system for sleep. As you tap, notice any emotions or sensations that arise.
Prioritizing Sleep for Better Well-Being
A lack of sleep affects your mood, cognitive function, immune response, and overall well-being. If you struggle to fall asleep, stay asleep, or get enough rest, incorporating a somatic practice can support your nervous system and improve your sleep quality.
By engaging in these simple practices, you can shift out of stress mode and into rest mode—giving your body and mind the sleep they need to thrive.
About the Author
Shai Maxine is a trained somatic practitioner specializing in helping people navigate stress, chronic pain, and emotional overwhelm. With years of experience guiding clients toward greater ease and connection, Shai offers practical tools rooted in somatic awareness and mindfulness. When not working, Shai enjoys hiking, cooking, creating art, and petting as many dogs as she can. Follow along on instagram @shai.maxine
