5 SIMPLE WAYS TO REGULATE YOUR NERVOUS SYSTEM
A dysregulated nervous system is a common affliction on the modern human. We have constant stimuli driving our stress hormones up day and night. By implementing these 5 simple lifestyle measures, you can better regulate your nervous system.
A dysregulated nervous system is a common affliction on the modern human. We have constant stimuli driving our stress hormones up day and night. Such stimuli can be from the typical stressors you would consider such as work deadlines, running late, financial issues, and traffic. Everyday stressors that you may not consider come from the buzzing of our phones, being flooded with artificial light long after the sun has gone down, and being interrupted consistently by loud noises from living in the city.
As our bodies are not wired for these continual stressors, and they can therefore throw out the natural rhythm of our cortisol hormone. The natural rhythm of cortisol has it at peak levels in the morning around 6:00am to 8:00am. Then it tapers off throughout the day and hits the lowest point around 12:00am when we should be sleeping (as shown in the graph). This means that our highest energy levels are in the mornings and lowest are at night. In a dysregulated nervous system however, cortisol levels are out of balance and can be low in the mornings and high at night. This means that a common sign of a dysregulated nervous system is feeling exhausted in the mornings and wired at night. If you think your nervous system may need rebalancing, implement these 5 techniques into your daily routine and notice the difference in how you feel.
SEE THE SUNRISE AND/OR SUNSET.
By observing the normal rhythm of the sun, it is a physical reminder to the brain that helps the body register when it is time to be awake and energetic and when it is time to slow down and prepare for sleep. If you have ever been camping, you would have noticed that you naturally wake up with the sun and slow down as the sun sets. Take a walk at sunrise or sunset to reset your body’s natural rhythm.
AVOID SCREENS AFTER 8:00PM.
Screens emit blue light, which trick the body into thinking it is daytime. By scrolling on your phone or working on your laptop late into the night, you are setting yourself up for a dysregulated sleeping pattern. If this is you, you may notice that you feel energised and wired once you finally try to sleep at night, which is due to this overstimulation from screen use. Practice better boundaries around your screen time and switch you phone to airplane mode after 8pm. Allow yourself this time to switch off and swap Netflix for a good book instead.
ENGAGE IN HIGH INTENSITY EXERCISE ONLY IN THE MORNINGS.
As cortisol is naturally high in the mornings, this is therefore the best way to make the most of this natural energy spike. Avoid high intensity exercise at night as it can drive our cortisol levels up when they should be lowering. Be mindful of avoiding high intensity exercise every day, as it can stress the body too much. Allow days for recovery and gentle exercise such as walking, yoga and stretching.
SPEND MORE TIME IN NATURE.
According to a recent study, just twenty minutes in nature was enough to significantly reduce cortisol levels. They also found that if you spent over twenty minutes immersed in nature, cortisol levels dropped at their greatest rate. We can all relate to the difference in how we feel before and after a walk in the bush, at a park or at the beach.
Prioritise a daily walk to destress. Ditch the shopping centres on the weekend and spend your next day off exploring a special spot in nature.
CONNECT TO YOUR BREATH WITH SLOW, RHYTHMIC, DIAPHRAGMIC BREATHING.
Take time out each day to check in with your breath. When we are in a stressed state, the first thing we do is breath shallowly or even hold our breath.
When you first wake up, on your lunch break and before bed take 5 deep belly breaths to re-oxygenate your body and regulate your nervous system.
If you would like some more guidance and support on ways to manage your stress levels, head to our bookings page to schedule an online consultation with our Naturopath. She will prescribe dietary, lifestyle, functional testing and practitioner-only supplementation tailored specifically to your needs. You can contact us here if you have further questions before scheduling a consultation.