Gentle Nervous System Practices for the “Tired but Wired”

Many of us know the feeling: it’s late, your body is exhausted, but your mind feels like it’s still buzzing. This tired but wired state is a classic sign of nervous system dysregulation. Instead of sliding into rest, the body stays caught between the stress response (sympathetic activation) and the repair response (parasympathetic rest).

• Chronic stress load: Long-term stress keeps cortisol and adrenaline active, even when the body should be powering down.
  
• Hypervigilance: Trauma, unresolved stress, or even repeated late-night screen exposure can keep the nervous system scanning for threats.
  
• Depleted reserves: Over time, minerals and neurotransmitters that calm the body (magnesium, GABA, serotonin) get used up faster than they’re restored.
  
• Poor sleep feedback loop: Each restless night makes the nervous system more sensitive, creating a cycle of fatigue + alertness at the wrong times.
  

📖 Research highlight: Studies show that insomnia and chronic stress are linked to reduced heart rate variability (HRV), a key marker of nervous system resilience. (source)

The goal isn’t to force rest, but to signal safety. These practices are simple, body-based ways to cue the parasympathetic system.

1. 4-7-8 Breathing
   Inhale through the nose for 4 counts, hold 7, exhale through the mouth for 8. This lengthened exhale tells the vagus nerve it’s safe to downshift.
2. Progressive Muscle Relaxation
   Slowly tense, then release each muscle group from head to toe. It reduces muscular guarding and teaches the body it can let go.
3. Grounding Rituals
   Bare feet on the floor, holding a warm mug, or lying on the ground can anchor the body when the mind is spinning.
4. Gentle Touch & Massage
   Light self-massage, applying warm oil to the feet or shoulders, or weighted blankets activate the body’s calming pressure receptors.
5. Soothing Sound
   Humming stimulates the vagus nerve and promotes calm.
   

Gentle practices are more powerful when paired with nourishment.

• Magnesium-rich foods: pumpkin seeds, leafy greens, cacao.
  
• Tryptophan-rich foods: turkey, oats, pumpkin seeds — precursors for serotonin and melatonin.
  
• Stable blood sugar: balanced meals prevent adrenaline surges at night.
  

📖 Research highlight: Diets adequate in magnesium and B vitamins are consistently associated with lower perceived stress and improved sleep quality. (source)

When I see clients in a “wired but tired” state, I treat it as more than restlessness. It’s a nervous system waving for help. My sequencing usually includes:

1. Creating safety first: small, daily practices like breathwork or grounding.
   
2. Layering nourishment: repleting minerals, balancing meals, gentle herbal nervines.
   
3. Repatterning rhythms: consistent sleep-wake times, light exposure, nervous system resets.
   
4. Deep repair: once safety is restored, we can explore deeper healing of trauma, infection, or systemic stress.

• Dim lights 1 hour before bed.
  
• Place one hand on your chest, one on your belly. Take 5 minutes to breathe slowly, feeling the rise and fall.
  
• End with a short phrase that signals safety: “It’s okay to rest.”
  

The nervous system isn’t broken, it’s adaptive. If you’re tired but wired it means your body has been protecting you for too long. With gentle practices, nutrition, and time, you can remind it how to rest again.

Educational content only. Not medical advice.