In today’s fast-paced world, it’s easy to overlook the importance of self-care, particularly when it comes to supporting our nervous systems. A healthy nervous system is crucial for managing stress, promoting overall well-being, and ensuring a good night’s sleep. This blog post will delve into the steps to create an evening routine that not only fosters relaxation but also supports a resilient and balanced nervous system.
The information provided below is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Links throughout this blog may also contain affiliate links. Please be assured, that these are all products I personally use and/or recommend. There is no additional cost to you, and often times when you use my link, you will save money with my exclusive discounts and coupons.
In the chiropractic world, we often talk about the nervous system. Having the flexibility to easily transition between your sympathetic and parasympathetic nervous system is key to a balance and healthy nervous system. It shows that your body has resilience, is able to manage stress and you’re operating in a state of ease.
There are MANY things that influence the state of the nervous system, and many things you can do to help bring balance to it– namely, chiropractic adjustments!
But outside of getting adjusted, sleep is one of the biggest factors you can control to help your nervous system recover and stay balanced.
Sleep & Your Nervous System
Sleep plays a pivotal role in maintaining the health of the nervous system. During sleep, the brain undergoes a series of critical processes that support its function. One of the most important aspects is the consolidation of memories and the removal of waste products, including harmful proteins like beta-amyloid, associated with neurodegenerative diseases. Sleep also helps regulate the release of neurotransmitters, such as serotonin and dopamine, which are essential for mood regulation and emotional well-being. Moreover, a restorative night’s sleep reduces stress hormone levels, allowing the nervous system to recover from daily challenges. Inadequate or poor-quality sleep can lead to a host of problems, including increased stress, impaired cognitive function, and a heightened risk of neurological disorders. Therefore, prioritizing sufficient and restful sleep is essential for maintaining a healthy nervous system and overall well-being.
Knowing that getting a good nights sleep is good for you is one thing. But being able to get a good nights sleep is another.
Let’s dive into some ways that you can create a holistic evening routine to help you nurture your nervous system.
8 Ideas to Help You Craft Your Nurturing Evening Routine
- 1. Prioritize Sleep
A well-rested body is better equipped to handle stress and maintain a healthy nervous system. Start your evening routine by setting a consistent bedtime. Aim for 7-9 hours of sleep each night to allow your body and mind to rejuvenate. Create a calming pre-sleep environment by dimming lights, reducing screen time, and avoiding caffeine or heavy meals close to bedtime.
- 2. Mindful Movement
Incorporating gentle exercise or stretching into your evening routine can do wonders for your nervous system. Practices like yoga or tai chi are excellent choices as they promote relaxation and improve flexibility. Even a short, 10-15 minute session can help release tension and prepare your body for restorative sleep.
- 3. Disconnect from Screens
The blue light emitted by screens can interfere with your body’s production of melatonin, a hormone crucial for sleep. To support your nervous system, power down electronic devices at least an hour before bedtime. Instead, engage in calming activities such as reading a book, journaling, or enjoying a warm herbal tea. If being away from screens isn’t a reality for you- choose blue light-blocking glasses when you can. Personally, I love mine from Felix Gray.
- 4. Breathing and Meditation
Practicing deep breathing exercises or meditation before bed can have a profound impact on your nervous system. It helps reduce stress, anxiety, and promotes a sense of calm. Try simple techniques like diaphragmatic breathing or progressive muscle relaxation to unwind and prepare your mind for a peaceful night’s sleep. Using a tool like Hatch can be extremely helpful in guiding you through breathwork and meditation.
- 5. Herbal Remedies
Incorporating herbal remedies into your evening routine can provide natural support for your nervous system. Chamomile, valerian root, and lavender are known for their calming properties. You can enjoy them as teas or use essential oils in a diffuser to create a soothing atmosphere.
- 6. Maintain a Gratitude Journal
Taking a few minutes before bed to jot down things you’re grateful for can shift your focus from stressors to positive aspects of your life. This practice can help rewire your brain for happiness and reduce the impact of stress on your nervous system.
- 7. A Warm Bath
A warm bath can work wonders for relaxation. Adding Epsom salts, which contain magnesium, can further support your nervous system. Magnesium is known to relax muscles and ease stress, making it an excellent addition to your evening routine. If baths aren’t your thing, taking a magnesium supplement can help you in similar ways.
*As a reminder, this is not medical advice. Always talk to your doctor before adding new supplements to your routine.
- 8. Progressive Relaxation
Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body, systematically working from head to toe. This practice helps release physical tension and signals to your nervous system that it’s time to wind down. Both Hatch & Insight Timer offer great body scan meditations to help you connect with your body and relax.
Creating an evening routine that supports a healthy nervous system doesn’t have to be complicated. By incorporating some of these simple steps into your nightly ritual, you can reduce stress, promote relaxation, and ensure a good night’s sleep. Remember that consistency is key, so give your new routine some time to become a habit. Your nervous system will thank you with increased resilience and a greater sense of well-being.