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Best Sleep Habits for Mental and Emotional Balance

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone.  #XenForMoreZen  #CollectiveBias


I’m sitting here thinking about the new year and how I will make it my best year yet.

The successes from this year have surpassed my expectations and something that’s played a huge part has been cultivating better sleep habits. Not just better for the sake of being better but for the sake of being more beneficial.

At the beginning of this year I got laser focused on figuring out how to sharpen my mind and better regulate my mental state. The solutions I found have been closely tied to how I prepare for sleep, how I sleep and I awake everyday.

I started to see a correlation between restfulness, my mental state and productivity. Whenever I did not get enough sleep or sleep well I was becoming more agitated which affected a good portion of my day. My interaction with my family wasn’t what I expected of myself and my performance levels in regard to my work and exercise goals decreased.

To turn things around, I began an intentional quest to put and keep myself in my highest performing mental state. My highest performing mental state is where I operate at my full capacity.

The types of emotions I experience in my optimal state are:

  • I am loving, joyful and appreciative.
  • I have focus, creativity, and clarity.
  • I am happy, passionate and enthusiastic about life.
  • I am satisfied and content with my current and past successes.

I realized my sleep habits played a part in cultivating my ideal mental outcome so this year I became much more intentional about sleeping well. Here are a few habits I’ve picked up that have helped me achieve a better sleep, while improving my attitude and emotions.

How I Prepare for Sleep

The goal of my bedtime routine is to purposefully debrief my mind, stimulate intentional thoughts and relax. The method that works best for me is journaling as a way to debrief, using my imagination to visualize my goals and listening to stimulating sounds to relax.

Key journal prompts I use at night are “What are your successes from today?” or “What are you grateful for today?” These questions force me to seek out the best parts of my day and write them down.

Another activity I do is visualization. I take at least five minutes to visualize the details of the next day. I visualize things like having a great attitude, reaching my goals and enjoying my family.

While completing these two activities I either play ambient sounds, white noise or electrical noise. There are several devices and apps available that can be used with a smartphone. I alternate between a noise generating app and Neuvana app.Best Sleep Habits for Mental and Emotional Balance

I’ve been using the Neuvana app with the Xen by Neuvana one to two times a day during my wellness routines.

Purchase Xen by Neuvana here.

Best Sleep Habits for Mental and Emotional Balance

Xen by Neuvana is stimulating device with specially designed earbuds that deliver gentle electrical signals to your vagus nerve promoting a deeper state of relaxation. Best Sleep Habits for Mental and Emotional Balance

You can learn more about the science behind Xen by Neuvana using this link or any links throughout my post.

Best Sleep Habits for Mental and Emotional Balance

The Vagus Nerve is one of the longest nerves that connects our brain to and impacts many of our internal organs. In other words it is communication pathway between the brain and most major organs in the body.

Have you ever heard the old saying, “You get on my nerves”? Well what we are literally saying is someone or something is annoying us and using relaxation techniques is a great way to possibly reduce the stress.

I will share more about how I use the Xen by Neuvana during my day to do Vagus Nerve Stimulation (VNS) using the earbuds. VNS by Neuvana works by sending a gentle electrical signal to a part of the vagus nerve located in your ear, promoting relaxation.

It’s a non-invasive process I do while lying down before bed or while journaling in the morning.Best Sleep Habits for Mental and Emotional Balance

After my VNS Session I play white noise on my phone which is placed on my nightstand, put on my sleep mask and earplugs. The earplugs, help me get to sleep by cancelling out all noise in my bedroom and outside. They work great for falling asleep but sometimes dislodge while I’m asleep. The white noise playing on my nightstand helps block out sudden sound changes within my bedroom or outside. Each tiny sound change for a light sleeper like myself can cause multiple awakenings throughout the night leaving me feeling unrested in the morning. My sleep mask shields my eyes from traffic light outside my house that often stirs me awake.

How I Sleep

Before going to sleep in the colder months I heat my side of the bed with a heated blanket. Investing in a heated blanket ensures my body temperature isn’t shocked by the cold sheets when I get in bed. My heated blanket has ten heat settings to choose from that turn bedtime into a spa like experience. To get a better sleep during the hotter months the heated blanket is put away and I use cooling sheets and pillows. Using body temperature regulating bed linen has greatly reduced night time awakenings as a result of chills or sweating.

How I Awake

Waking up has become my favorite part of the day since implementing these habits and lifestyle changes. I literally used to wake up angry some days stewing over things from day, months and even years before. Now I wake up excited and start my day with some specific habits.

First, I lay in bed for five to ten minutes meditating on my affirmations and being thankful. I do this before I ever open my eyes so that I’m not interrupted. My affirmations are geared toward reminding myself of how amazing I am and acknowledging the amazing life I have. Next, I spend five minutes visualizing my day. I think about how my day would be in a perfect world and that sets the tone for how I will address the day. After that I get out of bed for water and coffee to drink while I journal.

While I have my coffee I journal and start a VNS Session on my the Xen by Neuvana. During the session I write down my top goals for the day and what three things would make me feel fulfilled if I completed them by the end of the day. Best Sleep Habits for Mental and Emotional Balance

Being intentional with my first waking moments and my final moments before bed has transformed my attitude and outlook. I have gotten so much more done because my emotions are balanced, I’m focused and therefore can do more of what I love.

Xen by Neuvana Unboxing

What’s in the box?

  • Xen unit
  • Xen headphones
  • Xen Earbuds (S, M, L XL sizes)
  • Xen Display stand
  • Micro-drop saline sprayer
  • USB-C charging cable

Best Sleep Habits for Mental and Emotional Balance

How to use Xen by NeuvanaBest Sleep Habits for Mental and Emotional Balance

Using Xen by Neuvana unit right out of the box is very easy to use. It comes fully charged and includes everything you need except for the Neuvana app. The app is free and can be downloaded onto Apple and Android devices only. The app is where all of the Xen by Neuvana session options are for me to choose from.

Best Sleep Habits for Mental and Emotional Balance

The unit is portable and lightweight making it ideal for me to use at home, on the go or when traveling. There is a built in rechargeable battery that provides up to 3 hours of use before it needs to be recharged. That’s plenty since the recommended session times are between 15 and 30 minutes.

Best Sleep Habits for Mental and Emotional Balance

Best Sleep Habits for Mental and Emotional Balance

What does a  Xen by Neuvana Session look like?

Best Sleep Habits for Mental and Emotional Balance
Each session sends gentle electrical signal to a part of the vagus nerve located in your ear, that may promote relaxation. Neuvana calls this Vagus Nerve Stimulation or VNS. VNS stimulates the vagus nerve which is a communication pathway between the brain and most major organs in the body.

The Process

1 – Plug the Xen by Neuvana Earbuds into the unit.

2 – Mist the left Xen by Neuvana Earbud with saline solution using the included Micro-drop saline sprayer.

3 – Choose my session using the Neuvana app.

Best Sleep Habits for Mental and Emotional Balance

4 – Place the earbuds in my ear making sure to note the left and right earbuds. The left earbud has an “L” on it and a white background for the XEN by Neuvana logo. This is the XEN by Neuvana Earbud that will emit the electrical signals to my Vagus Nerve.Best Sleep Habits for Mental and Emotional Balance

Best Sleep Habits for Mental and Emotional Balance

5 – Once my session begins I either lay back and relax or journal during the session.

Best Sleep Habits for Mental and Emotional Balance

How does a XEN by Neuvana session feel?

When using the XEN by Neuvana unit I hear low level buzzing or clicking sounds in my ear based on the “waveform and sensation” I choose. I also experience a tickling or tingling in my ear depending on the session intensity I choose. The intensity is weaker or stronger based on how high or low I set it. I believe 25 is the highest intensity, which was too high for me. That intensity just starting out was uncomfortable, but at around 16 is perfect. I feel a slight tingle during the session and generally feel relaxed after a session.

I keep my XEN by Neuvana Unit on the  Display stand when I’m not using it and the additional components store nicely in my nightstand table.FInd out more and purchase XEN by Neuvana​ by  using this link or any links throughout my post.

Best Sleep Habits for Mental and Emotional Balance

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