11 Ways to Regulate Your Nervous System for a Healthy Life

If you have had moments of forgetfulness, mind fog, feeling on the edge, and frustration all at once, then there is a high chance you are experiencing a dysregulated nervous system. 

Our day-to-day matters can put our nervous system through a lot. Our nervous system overstimulates when undergoing prolonged periods of stress, leaving us feeling overwhelmed and often dysregulated. 

Some of our actions can compromise our brain functioning and overall well-being. Work stress, irregular sleep cycles, and poor nutrition can cause a dysfunctional nervous system.

What Makes the Nervous System Dysregulated?

Our nervous system is sensitive to even the most minor of stimuli.

For instance, you have a small argument with your spouse, are running late for an interview, or need help catching up with the upcoming deadline.

All of these stimuli will be perceived as triggers by your brain.  This can send you into a state of emotional or physical stress.

You may experience things like dizziness, fatigue, pain in your lower belly, irregular sleep, constant headaches, increased heartbeat, jitteryness, or you may even start to stutter, which are all responses to anxiety and stress. 

Now imagine you continue to experience every single day consistently for a few months, only to find yourself more frustrated and anxious than before. 

That is how your brain becomes dysfunctional and weak over time. 

However, the good thing is that you can certainly heal your dysregulated brain functioning through simple, easy steps.

This article will highlight actionable tips, essential signs and symptoms to be mindful of, and how to regulate your nervous system.

11 Mindful Tips on Healing Dysregulated Nervous System 

Regulating your nervous system is essential for a fulfilling lifestyle. Although there are many best practices for healing a dysregulated nervous system, some simple life interventions are enough just to get started. 

1- A Deep Sleep 

Your number 1 priority for regulating your nervous system should be getting a sufficient 7-9 hours of uninterrupted deep sleep.

Our brain uses sleep time to release harmful toxins and allow our bodies to repair themselves. 

Troubled sleep is one of the earliest signs of a dysregulated nervous system. 

If you are anxious for most of the day, chances are you must be experiencing sleep anxiety already. 

To help feel relaxed, you need to go to bed at least 1 hour earlier than your routine time. Regulation of our circadian rhythm ensures we get a fulfilling, deep sleep. 

2- Deep Breathing Exercises 

If you think this is another breathing exercise scam that does nothing for your brain health, then no, you are wrong.

Extensive research supports deep breathing exercises’ role in oxygenating your brain cells, helping them relax and perform well.

Quick Tip: One of the easiest ways of calming your nervous system is to take 3 deep breaths after you wake up. Inhale from your nose, hold it in for 5 seconds, and then exhale from your nose. 

3- 10 Minutes of Sunshine Before 10 am 

There is a lot of new emerging research on the importance of sufficient sunlight for regulating your brain vitality.

 Catching the earliest sun rays for a healthy dose of vitamin D in your system can benefit your brain health, optimize your hormones, and boost your mood. 

Read more on Why Is Self-Confidence Important To Success?

4- 15 Min of Yoga 

Yoga is an old traditional practice linked to calming, soothing, and regulating our nervous systems. It helps improve mobility and release tension from your body, reducing overall stress.

 You don’t have to be a pro to get started; simple asanas can help strengthen your nervous system. 

5- Soothing Exercises for Vagus Nerve

Vagus nerve is an integral part of stimulating our nervous system. For instance, when you feel good about singing or laughing, that is your vagus nerve doing its magic and helping you heal your dysregulated nervous system.

Vagus nerves are connected with our vocal cords. These are stimulated to calm our brains when we actively engage them.

You can hum to your favorite tunes, do a laugh therapy, or even chant some affirmations to support your anxious brain. 

6- Moderate Movement 

Studies have shown moderate movement to be highly beneficial for soothing our brains. Brain fog can often be released through light physical exercises and engagement. 

Try aerobics, join a Zumba class, go for a light swim, or play your favorite sport with your friend. 

7- Journaling 

Journaling is a powerful tool for regulating your nervous system after a trauma. Writing down your anxious thoughts, fears, and stress triggers can build a lot of clarity in your mind. 

It can help you deal with some of your stubborn emotions. 

Read: Tips To Be Your Best Self And Achieve Happiness.

8- Regular Massages

One of the best natural ways of strengthening your brain is to get regular massages.

A lot of our anxiousness arises from the tension in our muscles. If we operate in a fast-paced, highly stressful environment, scheduling at least 2 messages a month can regulate your hormones and release your stress.

9- Taking a Break from Your Screens

Our electronic devices can damage our brains. If there is one thing you take away from here, it is to take a break from your screen. 

Try to distract your mind in other ways. For starters, try a long walk in nature, running a bath, or reading a book.

However, there are endless possibilities for things that you can do instead of mindlessly scrolling on your phone. 

10- Magnesium Bath Salts Soak 

Another natural way of healing your nervous system is to take bath soaks. Magnesium is known for its healing properties and boosting serotonin. 

All you have to do is run a warm bath, add two cups of high-graded magnesium-rich bath salts, and soak yourself for 20 mins. 

11- Increasing Omega 3 in your Diet

Increase your omega-3 intake for a more robust nervous system. Omega 3 is essential for healing our nervous system and protecting it from any oxidation harm at the same time.

You can find omega-3 in foods like seeds, fish, nuts, and plant-based oils. 

Wrapping it Up! 

Regulating your nervous system through taking the necessary steps to heal your trauma and anxiousness is essential for a healthy and fulfilling life.

For optimal brain clarity and functioning, work with our top expert health coaches from Las Vegas, who are specially trained to help individuals take their life and health back in control.