(Image by Isabella Fischer on Unsplash)
It was 11:00 PM dot.
I had checked every box. The lights were dimmed to a soft amber, the lavender oil was diffusing, and I’d finally cleared my inbox after weeks of running around- marketing, admin, logistics, and the beautiful, heavy energy of preparing for my last workshop. I was exhausted. My body felt like lead, and I wanted nothing more than to disappear into my mattress.
But the second I lay down, it started.
That familiar, uncomfortable hum. A creeping hyperactivity in my chest, a restlessness in my legs, and a mind that stayed hypervigilant- scanning for a thousand ways my workshop could go wrong and refusing to let go of the ‘what-ifs’.
Here I am- a yoga practitioner whose work and learnings revolve around nervous system regulation- and I was “tired-but-wired.” My brain was stuck in a high-voltage loop, and no amount of “sleep hygiene” was reaching the switch.
The Science of the “Stuck” Brain:
We often think sleep is a choice, but it’s actually a biological transition. In our modern world, we are constantly “on.” We process more data in a day than our ancestors did in a lifetime.
When we are hyperactive right up until we hit the pillow, our Sympathetic Nervous System (the fight-or-flight side) stays on high alert. Even if the room is dark, your brain thinks it’s still in the middle of a marathon. This “wired” feeling is just your body’s way of saying it hasn’t received the signal that the “lion” has stopped chasing you.
For many of us, we’ve forgotten what deep rest even feels like. We “doom rest”- spending our downtime doom-scrolling or binge-watching Netflix, which only keeps the system alert.
Did you know? If you find yourself sleeping with your legs pulled tight toward your chest in a constricted, fetal position, it’s often a sign that your nervous system is still stuck in survival mode even while you sleep. Your body is literally guarding itself in its dreams.
Ancient Practices for Modern Problems:
Yoga philosophy teaches us about Pratyahara– the withdrawal of the senses. It isn’t just about closing your eyes; it’s about consciously guiding your energy inward.
I’ve realized through my own inability to sleep during high-stress weeks that we can’t just demand our bodies to “shut up and sleep.” We have to negotiate with our nervous system. We have to bridge the gap between the chaos of the day and the stillness of the night.
Through my own practice over the years, I found five techniques that actually moved the needle for me:
- Somatic Release: Before getting into bed, stand and gently shake your arms and legs. This rhythmic movement helps “dump” the residual adrenaline and restless energy that gets trapped in the muscles after a long day of rushing.
- 4-4-8 Breathing Technique: If I’m introducing anyone to Pranayama, this is the first practice I share because it is so accessible. Inhale for 4 counts, hold for 4, and exhale for a slow 8 through your nose. Those longer exhalations are a direct signal to your brain to enter “rest and digest” mode.
- Viparita Karani (Legs up the Wall): Rest with your hips against a wall and your legs extending straight up at a 90-degree angle. This inversion reverses blood flow, calms the nervous system, and helps drain any physical heaviness from the day.
- Mudra Practice: Sometimes the most powerful shifts happen in the smallest gestures. I often use specific hand mudras– like Apana Mudra- to ground my energy and physically signal to my system that it’s time to ‘down-regulate.’ It’s a subtle but profound way to anchor the mind when it’s drifting into the ‘what-ifs.’
- Yoga Nidra: This is more than relaxation; it’s a systematic “sleep meditation.” By moving your awareness through the body, you give the thinking mind a specific job to do, allowing the physical body to drop into a state of deep, restorative consciousness.
A New Space for Rest
Because I know I’m not the only one staring at the ceiling at midnight, I’ve decided to start something new.
I’m opening up an online evening batch. No fancy poses, no sweat- just a deep, one-hour descent into rest. We’ll use movement, neuroscience, and deep relaxation to reclaim our nights.
Contact us for more details.
If you want to go even deeper into the mechanics of how to calm your body every day, check out my 7 Days Nervous System Reset Program