What this is
You know that feeling when stress builds up but you can't fully relax? When you're "tired but wired"—exhausted but your mind won't stop racing? That's your nervous system stuck in a loop. Unwind helps you step out of it.
This isn't about sedation or shutting down. It's about finding calm without losing your edge. Think of it like a soundcheck—not louder, just cleaner. When your nervous system is dialed in, you can think clearly, sleep deeply, and show up present.
The goal is clarity without the crash. Less noise, more signal. Less reactivity, more response. Less stuck in your head, more grounded in your body. A calmer baseline that lets you show up as yourself—without the comedown.
Science in 5 bullets
Cortisol follows a natural rhythm—high in the morning, lower by evening. Late-day stimulation can disrupt this pattern.
The sympathetic nervous system (fight-or-flight) and parasympathetic (rest-and-digest) need balance. Chronic stress keeps you stuck in sympathetic mode.
Rumination and threat bias create neurocognitive loops. Your brain gets stuck scanning for problems, even when you're safe.
Sleep architecture matters. True rest isn't just about hours—it's about sleep quality, which depends on your nervous system state.
HRV (heart rate variability) and vagal tone are measurable markers of nervous system regulation. Grounding practices can improve both.
Evidence Notes
- Cortisol diurnal rhythm: Dressle et al. (2022) meta-analysis found chronic stress associated with elevated 24-hour cortisol. Adam et al. (2017) found flatter cortisol slopes correlate with poorer health outcomes. See research docs for full citations.
- Sympathetic vs parasympathetic: Laborde et al. (2022) meta-analysis confirms slow breathing increases vagal HRV. Amekran et al. (2024) found exercise training improves autonomic balance. See research docs for full citations.
- Rumination and threat bias: Hamilton et al. (2015) meta-analysis linked DMN-amygdala connectivity to rumination. Wieser & Keil (2020) review describes threat bias in anxiety. See research docs for full citations.
- Sleep architecture: Mendonça et al. (2023) review shows sedatives disrupt sleep stages. Gardiner et al. (2025) meta-analysis found alcohol reduces REM sleep. See research docs for full citations.
- HRV and vagal tone: Laborde et al. (2022) meta-analysis of 223 studies confirms slow breathing boosts HRV. Lehrer et al. (2020) found HRV biofeedback improves emotional health. See research docs for full citations.
What helps / what backfires
What helps
- Evening wind-down rituals (warm bath, gentle movement)
- Breathing practices that activate the vagus nerve
- Limiting screens and stimulation 2 hours before bed
- Creating physical safety cues (weighted blanket, dim lighting)
- Mindfulness that shifts from thinking to sensing
- Regular sleep schedule aligned with natural light cycles
What backfires
- Late-day caffeine or intense exercise
- Doomscrolling or work right before bed
- Trying to "force" relaxation (creates more tension)
- Alcohol as a sleep aid (disrupts sleep architecture)
- Overthinking your stress (rumination loop)
- Ignoring physical tension until it becomes chronic
GK Routine
Create the space
About 2 hours before you want to wind down, start dimming lights and reducing stimulation. Put your phone in another room.
Move your body gently
5–10 minutes of gentle stretching, walking, or yoga. Nothing intense—just enough to signal "we're shifting modes."
Activate your vagus nerve
Try slow, deep breathing (4 counts in, 6 counts out) or humming. This directly signals your nervous system to downshift.
Settle into your body
Notice where you're holding tension. A warm bath, weighted blanket, or gentle self-massage can help release it.
Let your mind settle
Instead of trying to stop thinking, shift attention to your senses. What do you hear? Feel? Smell? This breaks the rumination loop.
Related Reading
Frequently Asked Questions
These practices are meant to support your nervous system, not replace medical care. If you're experiencing severe anxiety, depression, or sleep disorders, please consult a healthcare provider.