The Science of Sleep: Why Sleep is Vital to Nervous System Regulation and Wellbeing
Do you ever wake up from what should have been a night of “plenty of sleep” only to still feeling exhausted, foggy, and sluggish? High-quality sleep isn’t just about hours in bed—it’s deeply tied to how well your nervous system transitions into a state of calm. The key player here is the parasympathetic nervous system (PNS), often called the “rest and digest” mode. When activated, the PNS slows your heart rate, lowers blood pressure, and signals to your body that it’s safe to enter deep, restorative sleep. These days PNS activation is impeded by stress, screen time, and overstimulation. This keeps the sympathetic nervous system (your “fight or flight” mode) switched on. So, while you may have slept for 8 hours, without solid time spent in “rest and digest”, you may still experience restless nights and groggy mornings. Sleep-supportive rituals like deep breathing, and digital detox help cue the shift into parasympathetic dominance. This improves not just how long you’re able to sleep, but how deeply your body restores itself.
If this resonates with you, consider following a “wind down routine” like this one:
60 minutes before bed -
Dim lightsand begin unplugging. Make a plan for tomorrow by writing a to do list, laying your outfit out, or meal prepping. This helps to “off load your mental load”.
45 minutes before bed-
Engage in a “chill out” activity such as a Warm bath with lavender/chamomile, gentle stretching/yoga, reading, puzzling, coloring. Find what works for you! This should be a tech free activity!
5–10 minutes before bed -
Brush teeth, skin care etc.
Lights out -
Get into bed and let sleep come naturally—don’t force it. Try a progressive muscle relaxation or interoception exercise to help you relax into sleep.
Why It Works:
Rituals create powerful cues: Consistent routines teach your body and signal to your nervous system to transition into rest mode
Digital detox boosts melatonin & sleep quality: Removing screens cuts blue-light interference and mental chatter. While mindless scrolling or binging your favorite reality show in bed feels relaxing it in reality is very stimulating. The light from our screens and the information received send mixed signals to our nervous system and interferes with our PNS’ ability to activate. This leads to poor quality of sleep, worse duration of sleep, and increased insomnia risk.
Ready to Take Your Nervous System Health Deeper?
If you're struggling with chronic stress, anxiety, or trouble sleeping, your nervous system may need more support than rituals and routines alone can provide. Working with a licensed therapist—especially one trained in somatic therapy or nervous system regulation—can help you identify root causes, rewire stress responses, and restore your body’s ability to fully relax. At Nourished Wellness Group, we’re here to support your whole health—mind, body, and nervous system.
