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  • 💭 5 Notes: Allowing change, vagus nerve, a new bedtime tool, and a cozy routine

💭 5 Notes: Allowing change, vagus nerve, a new bedtime tool, and a cozy routine

Wednesday 9/9 5 Notes: Sponsored by Nuropod

Author

Lauren Lagasse
September 09, 2026

Welcome to Wednesday Afternoon! Today, we're chatting about:

Today’s Affirmation

“I let unfamiliar things become familiar in their own time.”

The Vagus Nerve, Explained

The vagus nerve runs from the brainstem all the way to the heart, lungs, and digestive tract, making it one of the body's most far-reaching nerves. It's a key part of the parasympathetic nervous system, the part responsible for helping the body rest, digest, and recover after stress.

When it's functioning well, the vagus nerve helps keep cortisol levels in check and supports a steady heart rate, both of which play a role in feeling calm and regulated day to day. When it's not working as efficiently, stress hormones can climb, making it harder for the body to fully relax.

The good news is that this nerve responds well to simple, gentle stimulation. Slow, controlled breathing, brief cold exposure like a cool splash of water, and even humming can all activate it in small but meaningful ways. It's a good reminder that some of the body's most important systems respond to surprisingly simple care.

Make Bedtime Work Better

Your bedtime routine can be perfect on paper. The phone is away, the room is cool, the skincare is done and you are under the covers. Yet your mind is replaying the day while your body feels anything but ready for sleep.

If that sounds familiar, you are not doing bedtime wrong. Feeling tired and being physiologically ready to rest are not always the same thing.

Why Rest Can Still Feel Out of Reach

Sleep is not only about how exhausted you are. Your body also has to shift from alert mode into recovery mode, a transition guided partly by the autonomic nervous system.

When stress follows you home, that system can stay switched on long after the emails stop. You may feel restless at bedtime, wake through the night or open your eyes in the morning without feeling fully restored. A calming routine can help, but sometimes the body needs a clearer cue that the day is over.

One More Layer of Support

Nuropod gently stimulates the vagus nerve through the ear to help you switch to your body’s rest-and-recovery response. It works alongside breathwork, meditation and the evening rituals you already trust.

There is no screen, app or guided session to follow. Wear it for 15 minutes while you read, finish your skincare or simply lie down.

Why It’s Worth Trying

In studies, sleep improved around 30%.* Nuropod is backed by 10+ years of research, 60+ clinical studies and work with 150+ institutions, including Harvard and UCLA. It also comes with a 30-day money-back guarantee, so you can decide whether it earns a place in your routine.

Your bedtime routine may already be doing everything right. Nuropod simply gives your body another signal that the day is over.

*Results from clinical studies in specific study populations. Individual results may vary.

Thank you to Nuropod for sponsoring Note To Self. 

Our Favorite Ways to Cope With Change

Change has a way of unsettling even the calmest routines, whether it's a big life shift or something smaller creeping in. A few gentle habits can help make the adjustment feel a little more manageable.

  • 🗓️ Keep one small routine the same — Holding onto a familiar habit, like a morning coffee ritual, gives the mind something steady to hold onto.

  • 📝 Name what's actually changing — Writing it down, even briefly, can turn a vague unease into something more specific and easier to sit with.

  • 🚶 Move your body, even briefly — A short walk or some light stretching helps release some of the tension that builds up during uncertain moments.

  • 🤝 Talk it through with someone you trust — Saying it out loud often makes a shift feel less overwhelming than carrying it silently.

  • 🌱 Look for one small thing to look forward to — A cup of tea, a favorite show, a weekend plan, something small enough to anchor the day.

  • 🧘 Give yourself permission to feel behind — Adjusting takes time, and there's no schedule for how quickly a transition should feel comfortable.

  • 🕯️ Create a tiny new ritual — Even something small, like a new candle scent or a different morning playlist, can help mark the start of something new without needing to overhaul everything at once.

Change rarely feels smooth in the moment, but a few small, steady habits can make the in-between feel a lot more bearable.

Self-Care with Ellie: A Softer Way to End the Day

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