Does your neck hold the key to better sleep?

Most people never suspect their neck could be the missing link in a long-standing struggle with poor sleep or low mood. But the truth is, your cervical spine, the delicate column of vertebrae at the top of your spinal cord, isn’t just a stack of bones holding up your head.

It’s a high-traffic zone for nerves, blood vessels, and crucial brain-body communication highways.

One of those highways? The vagus nerve, your body's built-in brake pedal for stress. It plays a pivotal role in regulating sleep, digestion, heart rate, and emotional balance. And it runs right through your neck.

If your cervical alignment is even slightly off it could be pinching, stretching, or interfering with this vital nerve. The result? A body that stays stuck in fight-or-flight mode, even when you’re trying to rest, focus, or feel calm.

Let’s unpack what’s really going on, and how to support your neck so your nervous system can finally breathe.

Your Neck and the Nervous System: A Quiet Powerhouse

Your cervical spine is made up of seven vertebrae (C1–C7) that protect your spinal cord and support your skull. It’s a flexible, finely tuned structure, allowing for rotation, tilt, and nodding. But that flexibility comes at a cost: it’s vulnerable to strain, especially with modern posture habits like “text neck” or prolonged desk work.

Here’s why that matters. Nestled near your upper cervical spine is the vagus nerve, the longest cranial nerve in the body. It originates in the brainstem and runs down both sides of your neck, branching into the chest, lungs, and abdomen.

When your vagus nerve is well-regulated, it acts like a thermostat for calm, slowing your heart rate, promoting digestion, and supporting restorative sleep. But poor neck alignment can restrict blood flow or compress the nerve, reducing its ability to relay the "all clear" signal to your body. You may feel wired but tired, anxious for no reason, or wide awake at 2 a.m. despite your exhaustion.

Some osteopaths and functional medicine practitioners refer to the vagus nerve as a “hidden root cause” when patients report a mysterious mix of sleep disturbance, gut issues, mood swings, and inflammation.

 Blood Flow to the Brain: The Neck’s Hidden Job

It’s not just about nerves. Your cervical spine also houses arteries that supply oxygenated blood to your brain, especially the vertebral arteries, which pass through small openings in your neck bones before merging into the brainstem.

Poor posture, whiplash, or even slight spinal misalignment can reduce this blood flow, potentially leading to brain fog, headaches, dizziness, or irritability.

This may explain why people who engage in neck-focused therapies (like cervical traction, postural correction, or even gentle chiropractic adjustments) often report not just physical relief, but better sleep, clearer thinking, and a lift in mood.

 The Emotional Layer: Your Neck and Safety Signals

There’s also a fascinating psychological dimension to this. Your brain is constantly scanning your environment, and your body, for cues of safety or danger. This process is known as neuroception, and it’s heavily influenced by how relaxed your body feels in space.

A tense, rigid neck can signal to your brain that something isn’t right. It creates a feedback loop that says “stay on guard,” which fuels anxiety and shallow breathing.

Conversely, when your neck is supported and mobile, your breath deepens. You send a signal to your brainstem that says: I’m safe. You’re more likely to drop into parasympathetic mode the state required for deep sleep, digestion, and emotional recovery.

How to Support Your Neck (and Your Nervous System)

You don’t need a complete posture overhaul to begin. Small, consistent changes can reset your cervical alignment and calm your system.

1. Check Your Pillow Setup
Many people sleep with too many pillows or ones that are too firm, forcing the neck into awkward angles. Ideally, your pillow should support the natural curve of your neck and keep your head in neutral alignment, not pushed forward or tilted back. For side sleepers, a contoured pillow or one with extra height under the neck may help.

2. Limit Screen Time with Forward Head Tilt
Every inch your head moves forward from its natural position adds strain to your neck muscles. Set up your screens so you’re looking straight ahead, not down. Use a phone or tablet stand and bring the device up to your eyes, not your head down to it.

3. Try Gentle Neck Mobilisation
Simple exercises like chin tucks, head rolls, and slow neck rotations can relieve tension and restore range of motion. Just 3–5 minutes a day can create measurable changes. Avoid aggressive neck stretches unless supervised by a professional.

4. Explore Vagus Nerve Stimulation
Support your vagus nerve with practices like humming, cold exposure (like a splash of cold water on the face), diaphragmatic breathing, or gargling. These activate the muscles around the nerve and increase its tone.

5. Consider Bodywork
Craniosacral therapy, gentle chiropractic care, or myofascial release focused on the neck and jaw can support alignment and reduce pressure on the vagus nerve. Look for practitioners trained in trauma-informed or nervous system-aware techniques.

6. Move More, Sit Less
Motion is lotion for your neck. Incorporate more “movement snacks” throughout the day - walks, shoulder rolls, or simply changing position every 30 minutes if you’re seated for work.

It’s easy to overlook your neck. It doesn’t scream for attention like back pain or digestive issues might. But it quietly holds the key to better communication between your brain and body.

By improving neck alignment, even a little, you create more space for your nervous system to operate without interference. And when your nervous system feels safe, your body knows how to rest, digest, and heal.

You might just sleep better tonight because of it. Or breathe a little deeper. Or finally feel like yourself again. And that’s not a small thing.

Until next week stay curious, grounded, and keep tuning into the quiet intelligence of your body.

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Sweet Potato, Kale and Sage Frittata

Ingredients

• 2 medium sweet potatoes, peeled and diced

• 1 tbsp olive oil or butter

• 1 small red onion, finely chopped

• 3 garlic cloves, minced

• A handful of fresh sage leaves, finely chopped (or 1 tsp dried)

• 4 large eggs (or 6 small eggs)

• Salt and ground black pepper to taste

• 1 heaped handful of chopped kale

• Optional topping: chopped chives or sunflower seeds

Method

• Preheat the oven to 180 °C (350 °F). In an oven-safe skillet, heat the olive oil over medium heat and sauté the diced sweet potato until tender and lightly crisp (about 8–10 minutes).

• Add the chopped onion and cook until translucent (about 3 minutes), stirring occasionally.

• Toss in the minced garlic and chopped sage, cooking for another minute until fragrant. Remove from heat.

• Whisk the eggs in a bowl, season with salt and pepper, then pour evenly over the sweet potato mixture. Stir gently to distribute ingredients.

• Scatter chopped kale across the top, pressing it gently into the egg mix, and return to low heat for 1–2 minutes to begin cooking the edges.

• Transfer the skillet to the oven and bake for 12–15 minutes—or until the eggs are set in the center and golden around the edges.

• Remove carefully, let rest for a minute, then slice and serve with optional toppings like chopped chives or sunflower seeds.

This nourishing, grounding frittata delivers complex carbohydrates, magnesium-rich greens, B-vitamins, and immune-supporting sage. It’s the perfect fuel for mood stability, gentle energy and nervous system resilience.