How to Calm an Overactive Nervous System for Better Sleep and Less Stress

Struggling to Unwind at Night?

If you find yourself tossing and turning, waking up tired, or feeling constantly on edge, your nervous system could be in overdrive. An overactive nervous system keeps your body in fight-or-flight mode, making deep rest and relaxation feel impossible.

Let’s explore why this happens and simple ways to restore balance so you can sleep better, stress less, and feel more at ease.

Why Your Nervous System Affects Sleep and Stress

Your body relies on a delicate balance between two nervous system states:

✔️ Sympathetic (fight-or-flight): Keeps you alert but can lead to anxiety, muscle tension, and poor sleep when overactive.

✔️ Parasympathetic (rest-and-digest): Helps your body relax, recover, and sleep deeply.

If your nervous system is constantly in high-alert mode, it’s no wonder you feel wired but exhausted. The good news? You can **train your body to shift into relaxation mode** with a few simple techniques.

5 Ways to Calm an Overactive Nervous System

1. Slow, Rhythmic Breathing

   • Inhale through your nose for four seconds, hold for four, then exhale for six.

   • Longer exhales signal to your brain that it’s safe to relax.

2. NetworkSpinal Chiropractic

   • Light touch contacts along the spine help activate calming pathways in the nervous system.

   • Techniques like Network Spinal help reset tension patterns for deeper relaxation.

3. Body Scanning & Progressive Relaxation

   • Lie down and mentally scan your body from head to toe, noticing and releasing areas of tension.

   • This helps your brain recognise safety and shift into recovery mode.

4. Reduce Stimulants & Screen Time Before Bed

   • Caffeine, late-night scrolling, and bright screens keep your nervous system overstimulated.

   • Try dimming lights and avoiding screens at least 60 minutes before bed. Swapping out your blue/white light globes to a warm light can help, and ensuring any screens are set to night mode (minimising blue light) can support your sleep.

5. Grounding Techniques

   • Press your feet into the floor, place a hand on your chest, or step outside for fresh air.

   • These simple actions reassure your nervous system and help you feel more present.

The Benefits of a Calm Nervous System

When you actively reset your nervous system, you’ll experience:

✔️ Deeper, more restful sleep

✔️ Reduced stress and anxiety

✔️ Less muscle tension and headaches

✔️ Improved energy and focus throughout the day

It’s Time to Relax & Recharge

You don’t have to stay stuck in stress mode. By making small, consistent changes, you can train your nervous system to shift into relaxation, leading to better sleep, more energy, and a greater sense of calm in your daily life!