We don’t need to tell you as I know you know, sleep is essential. Even as I write this and can recite this information, I am running 3 hours of sleep, so something tells me that even if you do know sleep is important and why, we can all use help and tips on how to incorporate healthy sleep into our lives.
In our fast-changing and demanding world sleep is often seen as a luxury, but for your nervous system, it’s vital. If you’ve ever experienced a sleepless night (especially if you are 3 years deep into sleepless nights) you probably noticed the feeling of being frazzled, anxious, momentary dyslexia, or irritability, this is your body sending an SOS! Let’s dive into how to improve your sleep habits for a healthier, happier nervous system and family.
The Nervous System and Sleep: A Vital Connection
Your nervous system is your body’s command center, managing everything from your stress response to your digestion. When you sleep, your nervous system gets a chance to rest, repair, and reset. Poor sleep disrupts this essential process, leaving your nervous system in overdrive, increasing stress and anxiety (cortisol), and lowering your body’s ability to heal.
The key players? Your parasympathetic (rest-and-digest) and sympathetic (fight-or-flight) nervous systems. Good sleep promotes parasympathetic activity, calming your body and mind. Without it, your sympathetic system dominates, leaving you feeling wired and tired.
Recommended Sleep Duration by Age Group
The right amount of sleep varies by age, and getting the right amount can significantly impact your nervous system health. Here are the sleep recommendations from the National Sleep Foundation:
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Newborns (0-3 months): 14-17 hours per day
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Infants (4-11 months): 12-15 hours per day
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Toddlers (1-2 years): 11-14 hours per day
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Preschoolers (3-5 years): 10-13 hours per day
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School-age children (6-13 years): 9-11 hours per day
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Teenagers (14-17 years): 8-10 hours per day
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Young adults (18-25 years): 7-9 hours per night
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Adults (26-64 years): 7-9 hours per night
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Older adults (65+ years): 7-8 hours per night
Lack of Sleep, Cortisol, and Your Nervous System
When you don’t get enough sleep, your body ramps up its production of cortisol, a stress hormone. Elevated cortisol levels put your body in a constant state of “fight or flight,” which can lead to:
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Increased Anxiety and Irritability: High cortisol levels can make you feel on edge and emotionally reactive, impacting your mood and relationships.
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Weakened Immune System: Chronic high cortisol suppresses immune function, making you more susceptible to colds and illnesses.
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Weight Gain and Increased Appetite: Cortisol can cause cravings for unhealthy foods and contribute to weight gain, especially around the midsection.
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Impaired Cognitive Function: High cortisol impairs your ability to concentrate, remember details, and make decisions.
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Hormonal Imbalance: Elevated cortisol disrupts the balance of other hormones, which can affect everything from your menstrual cycle to your thyroid function.
5 Healthy Sleep Habits to Support Your Nervous System
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Create a Consistent Sleep Routine: Go to bed and wake up at the same time every day—even on weekends. This routine helps regulate your body's internal clock, promoting deeper and more restorative sleep.
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Limit Screen Time Before Bed: The blue light from phones, tablets, and TVs can interfere with your body's natural sleep-wake cycle. Aim to turn off screens at least an hour before bedtime to allow your nervous system to wind down.
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Design a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Your nervous system thrives in environments that promote relaxation. Consider using blackout curtains, white noise machines, or an eye mask to create the perfect sleep sanctuary.
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Incorporate Relaxation Techniques: Engage in calming activities before bed, like gentle stretching, reading, or deep breathing exercises. These activities can shift your nervous system into parasympathetic mode, making it easier to fall asleep.
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Stay Consistent with Adjustments: Misalignments in your spine can create tension and stress within your nervous system, affecting your sleep quality. Regular chiropractic care can help maintain a balanced nervous system, promoting relaxation and better sleep.
Why Your Sleep Matters
Your sleep isn’t just about feeling rested; it’s about giving your nervous system the care it needs to help you thrive. As a community who prioritizes mental, physical, and emotional wellness, it’s essential to create healthy sleep habits that support your body’s natural rhythms.
Let’s prioritize sleep and give our nervous systems the rest they deserve. If you need support in establishing a better sleep routine, we’re here to help.