By Dr. Luke Schmelzle

Do you have trouble sleeping? Do you get to sleep, but feel unrested? Do others around you comment on how grumpy you are all the time? Bad sleep is a real problem, affecting millions. Let’s dive into the topic of why bad sleep might be turning you into a grump.

You slept at least seven hours but feel like you barely rested because your dorsal vagal system stayed partially active all night. Numerous sleep studies show that those with excessive sympathetic tone in the nervous system, likely from years of trauma, maintain 30 percent nervous system activation during sleep. This is enough to prevent restoration. Your body was asleep, but your guard stayed up, just in case action to fight or run might be called upon. Morning grogginess isn’t about bad sleep quality; it’s nervous system exhaustion from hypervigilance.

Researchers found a technique that forces complete shutdown. Before bed, hold an ice cube in each palm for 45 seconds. The intense cold triggers the Mammalian Dive Response, which creates immediate parasympathetic dominance for 6-8 hours. This will dismiss hypervigilance, allowing for more restful sleep. In the study, ice cube holders awoke with up to 40% less exhaustion.

Suggestions for Better Sleep

Getting better sleep can have many components that need to improve. Here are some suggestions for better sleep:

1. Bring balance to your nervous system. Techniques like network spinal care, massage, and meditation are vital. Safe & Sound Protocol is another excellent tool.
2. Reduce the stressors in your life. Avoid excessive news watching, media, etc. especially in the last few hours before bed.
3. Manage your diet. Avoid fatty foods, heavy meals, and eating after dark. Drink calming teas before bed.
4. Consider using essential oils in the bedroom. Lavender and chamomile are two great examples.
5. Lower the room temperature in your bedroom. Many studies show better sleep linked to cooler air, especially outside air.
6. Develop a practice of relaxation at bedtime. It’s best if the room is completely dark, with no screens. If you feel obligated to have a media program playing to get you to sleep, this is a sign that your nervous system is out of balance. Look at the first suggestion again.
7. Unplug. I mentioned it already, but the best is have silence and darkness in the room. Reading a book for a few minutes prior to sleeping is helpful.
8. Napping is okay in the afternoon. There are excellent benefits to short naps. Do not nap longer than 30 minutes, however, or you will alter your circadian clock and even more trouble sleeping at bed time.

At Tail of the Sun, I can help you to sleep better. I can assess the state of your central nervous system and then create a plan to bring you back to balance and restoration. I have several scientifically proven techniques to achieve this. Spend two hours with me in the initial assessment, and you’ll be surprised and encouraged. Contact me today to learn more. Better sleep and greater ease in your life is just around the corner.