“The skill we're learning is how to teach and regulate the nervous system to create the conditions for better sleep.”

Last week, we explored a different way of thinking about sleep. Rather than seeing sleep as something that either happens or doesn't, we looked at it as a learnable neurofunctional skill.
But that naturally raises the next question:

The answer may surprise you. We're not learning how to sleep. We're learning how to influence the neural systems that makes better sleep possible.

When we talk about learning, your brain and nervous system are at the root of it all.. Every movement, breath, sensation, thought, and experience provides sensory information that continuously shapes how your brain predicts, adapts, and regulates your body's internal processes, including those that prepare you for sleep. And what is most important to remember: this system is remarkably adaptable. We can learn to guide it in a direction that supports greater resilience during the day and deeper, more restorative sleep at night.

One of the most encouraging insights from neuroscience is that the brain and nervous system can learn and change both in the moment and over time. Years ago, while preparing for a violin recital, I discovered that my progress depended on two very different processes.

The first was long-term learning. Mastering each piece required months of deliberate practice. Every repetition gradually strengthened the neural pathways that allowed me to perform with increasing ease and confidence.
The second involved something entirely different: regulating my nervous system in the moments before performing. No matter how well I had prepared, I still needed to regulate my nervous system before stepping onto the stage. A calm body and focused mind allowed me to access the skills I had spent months developing.

Some improvements come from gradually teaching your nervous system through consistent practice. These are the lasting changes that reshape how your brain predicts, responds, and adapts over time.
At the same time, the skills you develop can help regulate your nervous system within seconds. This is possible because once your brain has learned that a particular movement reliably supports regulation, practicing it reactivates established neural pathways. Rather than starting from scratch, your brain can draw on what it has already learned.

One helps in building a more resilient and well-regulated nervous system, the foundation for consistently better sleep. The other gives you practical tools to regulate your nervous system whenever needed, which is especially useful after a stressful or unpredictable day. Together, they help you cultivate exceptional sleep both over time and in the present moment.

Last week, we explored the calming effect of a simple breathing pattern. This week, I’m adding another aspect to the practice: relaxation through sensing your body weight. The idea is to move your attention through different parts of the body, noticing how each one feels as it rests against the surface.

If you wish to fall asleep, simply let go and allow your body-brain system to do what it naturally does. Enjoy — there is nothing more you need to do.

If you wish to resume your activities, stand up, take a comfortable deep breath, look around, and gently shake your body. Let yourself gradually reconnect with your surroundings and the energy you need for your next activity.

When I first started practicing this relaxation exercise, it took me quite a few days to sense my body clearly. But over time, I noticed that my brain had learned the practice, and gradually I could feel a more complete whole-body relaxation within just a few breathing cycles. So… it’s worth keeping at it.

One of the remarkable benefits of quality sleep is that it helps your brain learn more effectively. A key part of this process is myelination, the formation of myelin, the insulating layer that wraps around nerve fibers. Myelin allows nerve signals to travel faster and more efficiently, improving communication between different parts of the brain. Research suggests that sleep provides an important opportunity for the brain to support myelin production and strengthen the neural pathways built through learning and experience. In other words, every good night's sleep is an investment in a brighter, more adaptable brain. That's one more reason to make quality sleep a daily priority.

Better sleep is a learnable skill because the brain can learn patterns that support it.

This week’s practice combined breathing with attention to body weight, giving your brain a richer sensory experience of your body at rest. Your brain learns through sensory experience. Each time you practice, you give your nervous system an opportunity to become more familiar with sensations associated with relaxation and settling down. With repetition, these experiences can become more familiar — and easier for your brain to recognize and use.

Thanks for reading!

Until next week, wishing you restful nights and brighter days.

Oliver

Next week: Why We Can't Think Ourselves to Sleep. Discover why you can't think yourself into sleep and what to do instead.

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Previous week: Why We Can Learn to Sleep Better

P.S. Have a question about sleep? What's your biggest sleep challenge, or what would you like me to cover in a future issue? Simply reply to this email. There's a good chance your question will be answered in a future issue.