Tossing and turning at 3 a.m.? Try these free vagus nerve 'resets' that mimic $900 devices

Running from the brain to the abdomen, the vagus nerve helps the body to rest and relax, even after a dose of stress. No wonder vagus nerve stimulation, or VNS, is one of the biggest trends in sleep tech.

But with some vagus nerve stimulators costing more than even the best mattresses we've tested, this relaxation comes at a high price. While we're all looking for ways to destress for better sleep, that drain on your funds might be the cause of some anxiety.

However, as Sammy Margo, sleep expert at Dreams, explains, you don't necessarily need a high-tech device to achieve VNS — just your hands and some cold water.

Here, I'm exploring how to try vagus nerve stimulation for better sleep at home — and completely for free.

Key takeaways

• The vagus nerve sits in the parasympathetic nervous system and helps the body to feel calm and relaxed.
• VNS devices stimulate the vagus nerve to induce this soothing effect and reduce anxiety.
• However, VNS tech is often expensive and further research is needed to ensure you're getting the most for your money.
• Cold water exposure, auricular massage and humming are at-home alternatives to activate the vagus nerve without breaking the bank.

What is vagus nerve stimulation?

The vagus nerve sits within the parasympathetic nervous system and can carry signals between key organs such as the brain, heart, lungs and digestive system.

"The vagus nerve is one of the longest and most important nerves in the body," explains Margo, "running from the brainstem down through the neck and into the chest and abdomen."

"It plays a key role in the parasympathetic nervous system, which is responsible for helping the body rest, recover and relax," she adds.

Vagus nerve stimulation activates this all-important nerve to send messages across your body. In the case of VNS devices, that message is: relax.

"When the vagus nerve is activated, it signals to your body that it’s safe to slow down so your heart rate may decrease as you begin to shift away from the 'fight or flight' response," explains Margo.

Can vagus nerve stimulation help ease anxiety?

While the vagus nerve is busy throughout the day carrying messages, VNS devices are designed to specifically target that 'ease up' response to help you relax.

"Techniques that gently stimulate the vagus nerve are often associated with promoting relaxation and helping the body prepare for sleep," says Margo.

She explains that VNS isn't a "cure" for sleep problems but it might help you drop some of the stress you're carrying before bed, which can lead to 3 a.m. wakeups.

"Small habits that support this calming response may help make it easier to unwind at the end of the day," she explains.

How to try vagus nerve stimulation at home

Anxiety is stopping many of us from sleeping, with a recent survey from ResMed finding 39% of respondents rate stress or anxiety a key barrier to good rest.

So if you want to sleep better every night, you have to let go of anxiety — not that easy, right?

Vagus nerve stimulation promises a low-effort, non-invasive form of stress release. These wearable devices intend to enhance relaxation with just the press of a button.

Tom's Guide sleep tech expert Eve Davies tested two of the most popular VNS devices — the Pulsetto and Nurosym — and found them promising but hardly a quick fix for better sleep.

With such a high price tag (the Nuropod comes in at $900 at Nurosym), she struggled to recommend them to all but the most enthusiastic tech testers.

But Margo promises there are ways to try vagus nerve stimulation at home, without the devices or the expense. Here's how...

Cold water

Showering before bed can help your body to prepare for sleep (as well as washing away the dirt and allergens you don't want to take to bed with you.) But for a soothing finish, Margo recommends reaching for the cold faucet.

"Splashing your face with cool water activates the diving reflex, which is closely linked to the vagus nerve," says Margo. She explains that it slows the heart rate and encourages the body to move into a relaxed state.

But cold showers are normally a way to wake yourself up. Won't a splash of icy water leave you on high alert?

"This may sound counterproductive, but the key is to keep the water cool rather than ice cold, as extreme temperatures may feel more stimulating than relaxing," says Margo.

She recommends either a quick splash or gently pressing a cool, damp cloth to the face for 10-15 seconds.

"[This] is usually enough to trigger the response without waking you up too much," she says.

Auricular massage

VNS devices often use pulses or vibrations to activate the vagus nerve but you can achieve something similar through a simple ear massage.

Margo advises targeting the tragus and concha of the ear — that's the inner curve and prominence opposite.

"These areas are thought to connect to small branches of the vagus nerve," she says, "so using light, circular pressure for a few minutes may be a simple and soothing way to encourage relaxation before bed."

To go about it, follow Margo's tips:

"Start by using your thumb and index finger to lightly massage the outer ear in small circles, gradually moving towards the tragus and the inner curve of the ear," she says.

In terms of pressure, she advises "gentle and comfortable" rather than firm, easing off if your ear starts to feel sore.

"Spending two to three minutes on each ear is usually enough to create a calming effect," she says.

And you don't have to focus on the ears — Margo points out other forms of gentle massage might not stimulate the vagus nerve but can help you relax.

"Lightly massaging the temples, the base of the skull, or the jaw can help release built-up tension from the day," advises Margo. "Slow circular movements along the neck and shoulders may encourage the body to settle into a more restful state."

Pair this with some steady breathing exercises and you'll be priming your body for a good night's sleep.

Humming or singing

You might want to get permission from any housemates, partners or family members before you give this one a go, but Margo recommends quiet humming to activate the vagus nerve.

"Certain types of low, steady humming may be particularly helpful," she says. "Slow, sustained sounds such as a gentle 'mmm' or 'om' style hum create consistent vibration in the throat, which may help stimulate vagal pathways."

We recommend situating yourself comfortably before you start your sound bath, adopting a relaxed pose similar to sleep mediation.

"Keeping the tone soft and breathing slow makes it a simple, calming practice to try for a few minutes before bed," says Margo.

Do vagus nerve stimulating devices actually work?

Vagus nerve stimulation is becoming increasingly popular and as more devices enter the market, you might be deciding whether or not to invest in the sleep tech.

"Medical-grade vagus nerve stimulation devices have shown some promising results, particularly when it comes to increasing slow-wave sleep and improving overall sleep quality," says Margo.

However, she adds that for most, the effects are "fairly modest" and further research is needed to really get the most out of VNS.

Our tester Eve has a similar response: "the average sleeper is better off investing in creating a comfortable, supportive sleep set up to get the best quality ZZZs."

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