What do these 8 sleep behaviours reveal about your nervous system?

Listing some common sleep behaviours that you must not ignore, Patil mentioned:

• Waking up covered in sweat: Your body is trying to cool down because cortisol and adrenaline are running high
• Grinding teeth/clenching jaw: A sign that the body is releasing tension through the jaw, linked to anxiety, gut stress and poor recovery.
• Frequent nightmares: The brain is overstimulated. High stress chemicals are disrupting your REM sleep and dream cycles.
• Sleeping with T-Rex arms: Curled arms show your nervous system is still holding on to stress while you rest.
• Talking in your sleep: Your mind is still processing emotions. The body hasn’t fully relaxed into deep sleep yet.
• Sleepwalking: When your stress response is on high alert, your body moves even when your mind should be resting.
• Waking up multiple times through the night: Cortisol spikes or gut imbalances can cause sudden wakeups
• Having a hard time falling asleep: Your cortisol rhythm is likely flipped.

Dr Shaunak Ajinkya, Consultant Psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, agreed with all her claims, stating that sleep patterns reflect how regulated or stressed your nervous system is. “Restless sleep, frequent awakenings or difficulty winding down often indicate a heightened sympathetic state – the body’s fight-or-flight mode staying switched on,” he told indianexpress.com.

In contrast, deeper, uninterrupted sleep reflects stronger parasympathetic activation, signalling that the body feels safe enough to rest, repair and reset. Tracking these behaviours can offer early insights about stress load, emotional strain or lifestyle habits that may be impacting overall nervous system balance.

If the brain is overstimulated, you can get frequent nightmares. (Source: Freepik)

Regulating your nervous system for better sleep

According to Dr Ajinkya, regulating the nervous system can significantly improve sleep quality. “Simple practices like breath work, consistent sleep timings, reducing screen exposure before bed, and creating a calming pre-sleep routine help activate the parasympathetic ‘rest-and-digest’ response,” he shared.

Somatic healer Navedita Singh shared some functional strategies to help in this regard:

Slow diaphragmatic breathing: This type of breathing activates the vagus nerve and brings the body into a parasympathetic state.

Cold exposure: Splashing cold water on the face or showering with cold water is likely to stimulate the vagus nerve and reset the nervous system.

Grounding techniques: Sensory-oriented activities such as barefoot walking, grasping a textured object, or attention to physical sensations can de-arouse the nervous system.

Vagal nerve stimulation: Humming, singing, or gargling stimulates the vagus nerve, supporting a more regulated, calm state.

Maintenance sleep and nutrition: Routine activities facilitate brain and body regulation and stressor resilience.

The experts emphasised that a regulated nervous system depends heavily on stable sleep cycles and balanced blood sugar. Prioritise seven to nine hours of sleep and regular meals along with regular exercise.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.