5 Tips for Better Sleep and Nervous System Health
- tatianaszulclmhc
- Mar 21
- 2 min read
Getting better sleep is one of the most important things you can do for your nervous system health. Yet, so many of us struggle to get the recommended 8 hours of sleep per night. In fact, studies show that women require more than 8 hours, and trauma survivors need even more due to the exhaustion of living in survival mode.
Why Sleep Is Essential for Your Nervous System
Sleep is a basic physiological need. Without it, your nervous system remains in a constant state of stress, preventing true healing. If you consistently get less than 8 hours of sleep, you may experience:
Poor focus and concentration
Memory difficulties
Increased irritability, anxiety, or depression
Impaired judgment and decision-making
A weakened immune system
Hormonal imbalances
Increased sensitivity to pain
Think back over the last five years. Have you been consistently getting at least 8 hours of sleep most nights? If not, consider how this has impacted your overall health and nervous system regulation.
Many people focus solely on therapy to regulate emotions and heal trauma. However, true nervous system healing requires a holistic approach—starting with sleep and nutrition. Here are five simple yet powerful tips for better sleep.
5 Tips for Better Sleep
1. Legs Up the Wall
This is one of the most effective ways to activate your parasympathetic nervous system. Simply lay on your bed or the floor and bring your legs straight up against a wall. Stay in this position until you sigh, yawn, or swallow—your body’s natural cues that relaxation has set in. Try this tonight and notice how much easier it is to fall asleep.
2. Drink Lavender, Chamomile, or Peppermint Tea
These non-caffeinated teas help calm your nervous system and prepare your body for sleep. Sipping a warm cup before bed can help you fall asleep more easily and improve sleep quality.
3. Add Magnesium Drops to Your Tea or Water
Magnesium is essential for muscle relaxation, melatonin regulation, and anxiety reduction. Unlike melatonin supplements, which can make your body dependent, magnesium helps your body naturally restore its sleep cycle.
4. Reduce Screen Time Before Bed
Honor your body by putting your phone away at least 30 minutes before you plan to sleep. If this is difficult, try placing your phone in another room or setting a reminder to stop scrolling before bed. Blue light from screens disrupts melatonin production and keeps your brain wired.
5. Cut Back on Caffeine and Alcohol
Both caffeine and alcohol interfere with your body’s ability to fall and stay asleep. While they might feel like quick fixes, they disrupt deep sleep cycles, leaving you groggy and affecting your nervous system regulation over time.
Prioritize Your Sleep for Nervous System Healing
If you’re on a healing journey, sleep is non-negotiable. It’s unrealistic to get 8 hours every single night, but prioritizing better sleep most days will significantly impact your mood, energy, and nervous system health. Start implementing these tips today, and see how much better you feel!
Need Additional Support? Check out these resources:
Daily Somatic Tools to create more safety and support in your nervous system
Text and Voice Note Support to receive ongoing personalized support from Tatiana Szulc, LMHC