7 Simple Ways to Calm Your Nervous System and Boost Recovery
When living with chronic fatigue syndrome (CFS), calming your nervous system is a crucial step toward recovery. By shifting from a “fight or flight” state to “rest and digest,” you give your body the chance to repair and heal. While it may seem impossible at first—especially when symptoms feel overwhelming—there are practical steps you can take to nudge your body into a more relaxed state. Here are seven strategies that can help calm your nervous system and stimulate your parasympathetic mode.
1. Take Cool Showers Before Bed
A quick way to relax your nervous system is by ending your day with a cool shower. While it doesn’t have to be freezing, the cool water in the last 20–30 seconds of your shower can physically stimulate your parasympathetic nervous system, helping your body relax and prepare for sleep. Over time, transitioning from cool to colder water can enhance the benefits.
Why It Works: Cool water helps lower your body temperature and calm your internal systems, making it easier to fall asleep.
2. Sleep with an Eye Mask
Light exposure, even tiny amounts, can disrupt your sleep quality. Studies show that light—even on areas like the back of your leg—can significantly reduce sleep depth. Wearing an eye mask and using blackout curtains ensures complete darkness, helping your body enter deeper, restorative sleep.
Pro Tip: Combine this with reducing screen time before bed for the best results.
3. Relax with Epsom Salt Baths
A warm Epsom salt bath every few weeks not only soothes muscles but also helps detoxify your body and calm the nervous system. The magnesium in Epsom salts is thought to aid relaxation and improve sleep quality.
Why It’s Effective: Warm water promotes relaxation, while the magnesium supports your body’s natural repair processes.
4. Listen to Calming Sounds
Playing calming sounds or relaxing music can shift your brain into a more relaxed state. Many people use noise-canceling headphones or sleep earbuds to block out disruptive noises and create a soothing environment.
Where to Start: You can find playlists or videos with calming frequencies on platforms like YouTube.
5. Avoid Heavy and Sugary Meals
Diet plays a critical role in how your body feels. Heavy meals, sugary snacks, and processed foods can spike your blood sugar and put stress on your digestive system, keeping your body in a more active state.
Tip: Focus on balanced, easy-to-digest meals that don’t strain your body.
6. Limit Screen Time
Extended screen time—whether on your phone, computer, or TV—can overstimulate your nervous system. Not only does the blue light from screens interfere with sleep, but the emotional engagement in movies, shows, or social media can trigger stress responses.
Try This: Take frequent breaks and wind down with screen-free activities in the evening.
7. Use Blue Light Blocking Glasses
In today’s world, avoiding screens entirely is tough. Blue light blocking glasses can help reduce the strain screens place on your eyes and brain. These glasses are affordable and make a noticeable difference, especially if you spend hours looking at screens.
Quick Win: Pair blue light glasses with apps that filter blue light for a double layer of protection.
Why These Strategies Work
Each of these techniques encourages your body to enter a state of relaxation, reducing stress on your nervous system. By calming your body, you can ease fatigue, reduce symptoms, and create an environment for healing. The best part? Most of these strategies are low-cost or free, requiring only a little effort to integrate into your routine.
Conclusion: Recovery Takes Small, Consistent Steps
Implementing these tips can help calm your nervous system and promote better sleep, reduced fatigue, and overall recovery. Start with one or two strategies, and build from there. Recovery is a journey, but these small actions can help you regain control and feel better.