Sleep is one of the most powerful tools for your health, yet millions of us struggle to get it right.
Nearly two-thirds of Americans fall short of the recommended 7 to 9 hours of sleep each night.[1] Even when we do get the hours, that rest can feel anything but restorative, thanks to stress, irregular routines, or conditions like insomnia and sleep apnea.
The impact? Poor sleep affects everything from mood and focus to heart health and immunity.[2] And in our always-on world of late-night work, glowing screens, and constant notifications, quality sleep is harder to come by than ever.
The good news? Better sleep is possible, especially when you understand how your body and nervous system really recharge.
The Science of Better Sleep
So, what is good sleep, and why does it feel so hard to achieve? It helps to understand how sleep actually works. Your body doesn’t just shut down at night. It follows a complex rhythm designed to restore your mind and body.
Each night, your brain cycles through distinct stages of sleep, starting with light sleep (N1 and N2), moving into deep, restorative sleep (N3, also known as delta sleep), and finally entering REM sleep, where dreaming is most likely.[3] These cycles repeat throughout the night, usually around five to six times.
These stages are closely tied to your circadian rhythm, your body’s internal clock. That rhythm controls more than just your sleep-wake cycle. It influences hormone release, digestion, and core body temperature. When it’s disrupted by screens, stress, late meals, or irregular routines, quality sleep becomes harder to achieve.
And while most of your body rests, your nervous system stays active. Specifically, the parasympathetic nervous system (your “rest and digest” mode) takes over, managing heart rate, digestion, cellular repair, and more.[5]
That’s why calming your nervous system is essential. When it’s overstimulated, it can disrupt your sleep cycles, making it harder to get the consistent, high-quality rest your body needs to thrive.
Defining Better Sleep: Quantity vs. Consistency
Now that we’ve looked at how sleep works, it’s worth asking: What does better sleep actually mean?
Most of us have heard that the ideal range is 7 to 9 hours per night, and many fall short of that. But the truth is, it’s not just about how much sleep you get. It’s also about how consistent that sleep is.
In fact, studies show that sleep regularity, going to bed and waking up at the same time each day, has a bigger impact on health than simply logging more hours.[6] Surprisingly, getting 6 hours of sleep every night at the same time may be better than 8 hours of erratic, inconsistent rest. Regular sleep patterns help keep your circadian rhythm balanced, which is key for deep, restorative sleep.
So, how do you know if you’re not getting the quality sleep your body needs? Here are a few common signs:[7]
- Feeling groggy or sleepy during the day
- Red, puffy eyes or dark circles
- Irritability or emotional ups and downs
- Waking up frequently or too early
- Constant food cravings—especially for sweets
- Struggling to remember your dreams
The good news? Once you identify the signs, you can start to make small shifts that support more regular, restorative sleep.
And the benefits go far beyond feeling more rested. With better sleep comes a clearer mind, a more stable mood, less dependence on caffeine, and even enhanced creativity. That’s the power of consistent, high-quality rest and the vital work your nervous system does while you sleep.
Small Changes, Better Sleep: Habits That Make a Big Difference
Ever scroll yourself to sleep, only to wake up more wired than rested? Better sleep doesn’t happen by accident; it happens by design. With just a few small shifts in your daily routine, you can begin to experience the restorative power of quality sleep. Here are some simple, science-backed ways to get started:
1. Reset Your Sleep Routine
Good sleep starts long before your head hits the pillow. Look at your current evening habits, are they helping or hurting your sleep quality?
Start by creating a calm wind-down window about an hour before bedtime:
- Avoid heavy meals and alcohol
- Turn off screens to prevent blue light disruption
- Opt for gentle cues like warm lighting, a light snack (think kiwi or yogurt), or a sound machine
Consistency is key here. Sticking to a regular bedtime and wake-up time, even on weekends, helps your circadian rhythm do its job.
2. Cool Down Your Sleep Environment
A too-warm bedroom can keep you tossing and turning. Experts agree that the ideal sleep temperature is between 60 and 65°F.[8]
To cool things down, try:
- A short cold shower before bed
- A cooling mattress topper
- A bedside fan or breathable sheets
Small tweaks like these can make a noticeable difference in how quickly you fall and stay asleep.
3. Use Smart Technology to Your Advantage
Not all tech disrupts sleep, some can help improve it. Tools like those listed below can enhance your sleep routine without overstimulating your brain.
- Sunrise-simulating light bulbs
- App-controlled thermostats
- Sleep masks with built-in audio
- Adjustable beds
At Truvaga, we believe the best technology works with your body, not against it.
4. Activate Your Vagus Nerve
Your vagus nerve plays a critical role in helping you transition from stress to rest. Activating it can calm your nervous system and promote deeper, more restorative sleep.
That’s where Truvaga comes in. Our handheld vagus nerve stimulators are designed to make nervous system support simple, natural, and effective. Clinically proven to stimulate the vagus nerve and optimized for daily use, Truvaga technology helps you ease into rest in as little as two minutes, fitting seamlessly into your bedtime routine.
Looking for additional ways to activate your vagus nerve? Try:
- Gargling water
- Splashing cold water on your face
- Practicing slow, diaphragmatic breathing before lights out
Even your sleeping position matters, sleeping on your right side may better support vagus nerve activation than sleeping on your back.
Start Small, Sleep Better
That may sound like a lot, but better sleep doesn’t require a total overhaul. Start with one or two changes. Stick with them for a few days. Then build from there.
And remember: it’s not about perfection. It’s about progress. Life gets busy, and sleep can suffer, but with consistent, calming habits that support your nervous system, restful nights can become your new normal.
Your nervous system is ready. Now let it rest, with a little help from Truvaga.
References:
- WebMD. n.d. “Survey: Americans’ Sleep Quality Declining.” WebMD. Retrieved April 23, 2025 (https://www.webmd.com/sleep-disorders/features/sleep-quality-survey).
- National Heart, Lung, and Blood Institute. n.d. “Sleep Deprivation and Deficiency.” National Heart, Lung, and Blood Institute. Retrieved April 23, 2025 (https://www.nhlbi.nih.gov/health/sleep-deprivation).
- Sleep Foundation. n.d. “What Are the Stages of Sleep?” Sleep Foundation. Retrieved April 23, 2025 (https://www.sleepfoundation.org/stages-of-sleep).
- UC Davis Health. 2025. “Melatonin and Your Sleep: Is It Safe, What Are the Side Effects, and How Does It Work?” UC Davis Health Blog. Retrieved April 23, 2025 (https://health.ucdavis.edu/blog/cultivating-health/melatonin-and-your-sleep-is-it-safe-what-are-the-side-effects-and-how-does-it-work/2025/02).
- Flowly. n.d. “What Happens to Your Nervous System While You Sleep.” Flowly. Retrieved April 23, 2025 (https://www.flowly.world/post/what-happens-to-your-nervous-system-while-you-sleep).
- The American Journal of Psychiatry. 2023. “Why Sleep Consistency May Be More Important than Duration.” Psychiatrist.com. Retrieved April 23, 2025 (https://www.psychiatrist.com/news/why-sleep-consistency-may-be-more-important-than-duration).
- Jiang, Morgan. 2023. “A Harvard-Trained Doctor Shares the Hidden Signs You’re Not Getting Enough Sleep—and What to Do About It.” CNBC Make It. Retrieved April 23, 2025 (https://www.cnbc.com/2023/05/04/harvard-trained-doctor-shares-hidden-signs-you-are-not-getting-enough-sleep-and-what-to-do-about-it.html).
- WebMD. n.d. “Can’t Sleep? Adjust the Temperature.” WebMD. Retrieved April 23, 2025 (https://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature).
