I just learned the neatest thing. Haven't tried it, but given how common sleep problems are thought I'd share:
sleep.com/sleep-health/vagu...
You chill the vagus nerve and it leads to relaxation and deep sleep.
Sleep trick: I just learned the neatest thing... - PMRGCAuk
Sleep trick
Written by
HeronNS
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How interesting! I will try it. I keep hearing about the Vagus Nerve perhaps the universe is giving me a message.
Same here - that's why it caught my eye!
Synchronicity!
It's interesting, but as a sufferer of Dysautonomia and Migraine ( for which I have a Vagus Stimulation Device prescribed by the Neurologist ) and heart issues I would be more inclined to use the breathing or some of the other relaxation techniques further down the article than the ice pack approach, unless it is hot weather or overheating that is effecting my sleep.The theory is good , in the sense that if your heart rate is too high , as it is with my condition , drinking cool water or using a cool cloth on the breast bone and neck distracts the sympathetic nervous system and stimulates the parasympathetic to regulate your body temperature, this can help at any time in the day. But that is something comfortably cool rather than a cold , hard shock.
Trailing your hands in a bowl of cool water also has the same effect , but it's not very practical at bedtime!
Depending on the weather or your pain symptoms often a warm wheat bag , warm cloth and a small warm drink can have the same effect.
The trouble with the ice pack approach is that although it stimulates the Vagus , an Ice pack is too cold , especially if you aren't in a hot place, and then rather than relaxing the heart rate entirely the vagus sends out signals which force the body to circulate the blood quicker to warm up the area , and this need for a circulation boost stimulates the heart rate again rather than lowering it. Not exactly a pleasant way to start your time in bed.
And although the article concluded that using the ice pack shouldn't cause medical problems it doesn't seem to be taking into account, as ever, the needs of people with chronic health issues.
For some the ice pack could cause the complete opposite of a good night's sleep.
Very cold sudden stimuli is a common trigger for pain attacks in many chronic issues like Migraine , Fibromyalgia and Trigeminal Neuralgia, and can cause the increases in heart rate or stress response that potentially trigger AF and Tachycardia for some sufferers.
I've been taking part in a Sleep Study over the last 18 months to research insomnia, Migraine and other pain issues and how to treat them.
Stimulating Vagus is common to many of their tips.
It suggests creating a comfortable, light and device free space with good ventilation and a steady temperature with no strong smells , even aromatherapy oils used for relaxation. That is because any stimuli in your room actively encourages the brain and body to remain alert and respond.
You are also recommended to put down your books and turn off your music and just relax ( with meditation , skin brushing or light circular strokes) and breath for 30-45 minutes before you hope to sleep.
As part of the calming process to sleep, like your study , it suggests deep breathing exercises are best .
Another tactic is to stroke the scalp. face , neck and behind the ears in gentle downward motions towards the heart.
This can be done by lying in bed .
You can choose to use a soothing cool moisturiser on the face and neck while doing that to increase gentle vagus stimulation.
And imagine that you are one of those starlets in an old Hollywood putting on their face cream before bed! 😆😆
It also suggests that increasing your oxygen intake in the evening by taking a short stroll after your meal helps. Or just sitting in the garden enjoying the fresh air.
Interestingly, when it came to exercise it did say not to do very active exercise within three hours of bedtime.
And not to do any exercise , even yoga or stretches, for the hour before you go to bed because even relaxing exercises still stimulate the heart to work and it takes more time to relax to sleep afterwards even if your muscles feel comfortable.
I'll just stick with taking a calcium supplement with a small snack at bedtime!
Do Calcium supplements have a soporific effect?
For me, yes. I was a lifelong intermittent insomniac. It was after I started taking a calcium supplement late at night (after learning I shouldn't be taking it with pred) that I realized I was no longer having trouble falling (and staying) asleep! This was about three months after starting pred, so the change didn't occur with treatment for PMR, nor with a new supplement as I'd been taking a calcium supplement for about 25 years by then. Only change was timing. And I can honestly say I've had very few sleepless nights since then. Won't say zero, but can probably be counted on fingers of one hand, since late 2015. Have heard that others get a similar effect from magnesium.
Wow, I’ll try it. Sleep has got better on lower pred and I still take Mirtazapine which is calming. I usually take it at lunch time but will switch.
I find even with the calcium that it's important to have something in the stomach before lying down for sleep which is why I try to take it at least half an hour before, although I don't have a particularly sensitive esophagus or stomach. Check that your med is okay to change timing.
Have you considered that it might be the snack you are eating that is improving your sleep rather than the Calcium supplement if you take them together?It is likely, especially if your snack is dairy based , although taking the Calcium at night would still be a good plan in terms of timing your medications.
It isn't the Calcium but other properties in milk that improves sleep according to study.Trytophan is the main one which promoted sleep in dairy products . Trytophan has an important role in the production and release of Serotonin and Melatonin across the brain /body barrier.
Eating Salmon regularly in your evening meal can also improve Trytophan levels in the blood and improve serotonin release for sleep.
Sleep scientists have also noted that certain peptides in dairy products called Casein Tryptic Hydrolysate (CHT) relieves stress and promotes a relaxation in muscles and mind.
Great news for someone like me whom cannot take calcium supplements.
A milky snack or drink, which can be lactofree, can still promote sleep as long as you time it right.
As you shouldn't eat or drink anything but water for the hour before planning to sleep as this can hamper sleep if you have a problem with digestion or acid reflux.
The Cherry Juice lots of people try is taken for the same reasons , but it's an expensive option in comparison to a milk based drink or porridge if that's not what you need.
Thanks for such a detailed helpful response.
Interesting about stroking the skin. Yesterday on Eastenders it was mentioned that stroking a baby's nose calms them. I presume this is taken from an old wives tale. I hadn't heard of it before.
PS I often can't get off to sleep till the cat comes onto the bed. She settles next to me and I give a few strokes before nodding off.
I think stoking a baby's face is quite a common way of soothing a small child and it does work. I used to stroke one eyebrow to get a wakeful child to sleep, which my mother used to do to me. My daughter-in-law used to stoke right round one of her daughters's eyes,. More a technique passed on from mother to daughter than an old wives tale.
A few years ago I kept waking up in the early hours and couldn't go back to sleep so I tried keeping my eyes open, like a child does. It's surprising how hard it is!
Stroking the nose is also a way to help calm down Anxiety in adults , and to concentrate the mind .
I have always felt that deep breathing was helpful as an aid to relaxation, with emphasis on a long out-breath. I do it every night to good effect.
The article also mentions breathing techniques as alternative to hugging something frozen, and suggests that this also can have an effect on the vagus.
PMRproAmbassador
It does say "could" and that it hasn't been studied much!
You hear about the vagus all the time because it is involved in such a lot of processes!
I would like to know when the ice pack solution popped up on TikTok .Wouldn't be surprised that it suddenly started to become a thing during the Summer when it was heat that was a big factor in sleep problems .
The studies of use of cryotherapy show relief and improve relaxation but the circumstances for needing them them and what they inprove are very different.
I have a feeling the advisor asked was probably caught on the hop by the " nobody knows " Elephant when they were asked for comment.
Very interesting read Heron. Might work for those who have anxiety disorder and are unable to fall asleep (like my granddaughter). Thanks for posting.
DorsetLadyPMRGCAuk volunteer
Think I might need more convincing on its validity as the article implies - but then I don’t have an issue sleeping - and not sure I’d be convinced by TikTok users… but for some it might be useful.
Yes, that was my thought , if we start relying on TikTok for health advice we'll all be eating like Fred Flintstone and believing we've got to do 20planks a day to survive!
Heaven forfend! 😳
I think this is relevant, sorry if not... I looked into weighted clothing after reading HeronNS's experience re osteoporosis. Found that weighted caps, jackets, lap pads, etc are available to calm and focus autistic children. ( I bought weighted baseball cap for each of my grandsons, who aren't autistic or on any spectrum, but can get uncontrollably angry; don't know yet if they help. ) But, also learnt more about weighted blankets, which are kind of reminiscent of a hug, or maybe like being tucked into bed. Might be helpful to get to sleep.
I can't even cope with a weighty duvet!!!Single summer duvets all year round with a very lightweight wool blanket if it gets chilly.
Yes, I've always felt the lighter the better, and totally untucked, but I think this is a similar idea to swaddling. I suppose it could increase security and reduce anxiety.
Weighed blankets are also recommended for people with Fibromyalgia and Peripheral Neuropathy.As well as a calming effect the mild pressure can improve the tingling pain by reducing stimulator response to a change in touch.
I've not found it useful myself but then I've always hated being tucked into bed especially around the legs , it used to drive me mad trying to let my feet escape the blanket prison my Mum would create around me at night.
My goodness , that woman could tuck in a blanket!
I have an extra long V shaped pillow to cushion my body in and raise my arms and legs on instead, I call it my " boyfriend pillow". My husband is very jealous 😆😆😆
My younger son had anxiety at some point and I Iearned about weighted blanket on here so I bought him one. He found it helpful. If it helps some people with neuropathy I should ask him, if he still has it, to lend it to his father, who has peripheral neuropathy. I hurt when I have heavy blankets on me, so not something I'd ever try!
Yes , it actually makes my Fibro feel worse but the pillow helps . I guess it like most things and depends on the pathway of the pain or your general experience of what makes you comfortable. It's probably worth giving it a try then he could try the pillow method afterwards if the blanket doesn't work.
Interestingly he has never complained about tucked in feet! I can't bear it but that's because I have difficult feet. Went to a reflexology class one time and was intrigued to see how strong and sturdy the other participants' feet were! We had to practice on each other, and I got the intructor to do my foot because I didn't trust anyone else not to hurt me. Delicate flower that I apparently am! I have been told that I have "renaissance foot." Makes stylish shoes that fit nearly impossible to find. In fact my former doctor once remarked that if I had not had to wear shoes while growing I probably wouldn't have developed foot problems.
Hi. Interested in that but the link comes up with ’Forbidden’! Is there another way? Thanks. Tim
I’ve just checked if -and it’s fine -it may be the settings on your device. Do you have another one you could try?
Sometimes it’s just a matter of trying it again..,
Thanks - much appreciated. Tim
I got it now via the general field in browser as you suggested - and I am very grateful - thanks, DL. T
👍
Works fine for me too.
Just checked and it still works for me. The article is called Is Icing Your Vagus Nerve the Secret to Better Sleep? if you want to try googling that.
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