I’m a 43-year-old marketing manager, and I genuinely cannot remember the last time I slept properly.
For about six years, my nights have followed the same pattern.
I get into bed exhausted, the real kind of exhausted, the kind where my eyes are stinging. Then I lie there, and my brain switches on, running through tomorrow’s to-do list, the thing I should have said in a meeting, a bill I’d forgotten to pay.
An hour later I’m still awake, more frustrated than sleepy. And then, I wake up at around 3:30 in the morning with my mind already going, and I lie there until five, sometimes right up until the alarm.
I’d tried everything you’re supposed to try:
No screens after 9, a proper wind-down routine, magnesium, melatonin, valerian, CBD oil, sleep stories, white noise, blackout blinds, a cooler bedroom, no caffeine after midday, and an eight-week sleep course on an app.
A few of those things helped a little for a week or two, but none of them changed the basic problem, which was a body that was tired and a brain that would not switch off.
A year ago I bought an Oura ring, hoping it would tell me what was going wrong. It just confirmed what I already knew, handing me a low score every morning and a chart that looked like a broken fence.
The hardest part wasn’t even the nights.
It was what the nights did to my days: I was short with my family, I was foggy in meetings, I’d started to genuinely dread bedtime, because it had stopped being rest and became a fight I lost most nights.
Then a friend mentioned vagus nerve stimulation.
She’d been a terrible sleeper for as long as I’d known her, and she’d started using a small device a few months earlier. She turned up to a coffee one morning and actually rested, and when I asked her what had changed, that was her answer.
I checked the company website, saw the 30-day money-back guarantee, and decided to run a proper experiment. Thirty days, a journal each morning, and if my sleep didn’t change, I’d send the device back.
Här är vad som faktiskt hände.
Day 1–4: The Nights That Didn't Change
Den kom i en vanlig vit låda.
I clipped it onto my left ear while the coffee was brewing, set the intensity to a level I could just barely feel, and got on with my morning. What I felt was a faint tingle, nothing more.
For three nights, nothing changed: I lay down exhausted, my brain switched on, and I was awake again at 3:30. The Oura kept handing me the same low scores.
Jag har redan utarbetat återbetalningsmeddelandet i mitt huvud.
On day four, I read the manual properly and realised I’d been doing short sessions. The recommended duration for maximum efficiency was at least thirty minutes, and I’d been doing ten. So that evening I wore it for thirty minutes while reading on the sofa before bed.
Runt fyrtio minuters märket hände något tyst.
My shoulders dropped away from my ears, my jaw unclenched, and the wired, slightly buzzing feeling I always carried into the evening eased off. I didn’t fall asleep on the sofa or anything dramatic. I just felt, for the first time in a long time, like my body had actually arrived at the end of the day.
Det räckte för att få mig att fortsätta.
Day 8–12: The Night My Brain Switched Off
By the second week, I’d settled into a routine of wearing the device for an hour before bed, while reading or watching something quiet.
For years, the worst part of my night had been the first part: lying down, and the gap between exhausted and asleep stretching out to an hour or more while my brain refused to chill.
On day ten, I got into bed, and that gap just was not there.
My brain didn’t start its usual run through tomorrow, I remember noticing the lamp was off and thinking, vaguely, that I should still be awake. The next thing I knew it was morning.
I genuinely didn’t trust it.
I thought it was a one-off, a coincidence, a tired night catching up with me. But the next night was similar, and so was the night after. I wasn’t knocking myself out, my mind was just quieter when my head hit the pillow, quiet enough to let me drift off the way I assume other people always have.
Day 16–22: The 3 AM Wake-Up Started Breaking
Falling asleep was one half of my problem: the other half, the one I’d quietly assumed I would just have forever, was the 3:30 wake-up.
On the first night of week three, I slept until 6:40.
I checked my phone twice because I didn’t believe it. I’d not had an unbroken night in years, and I’d half forgotten that waking up once, in the morning, when you’re supposed to, was even an option.
It wasn’t perfect after that, and I want to be honest about it.
Some nights I still woke in the small hours. But the wake-ups changed my character completely: instead of lying there for ninety minutes with my mind racing, I’d surface, notice I was awake, and be back asleep within ten or fifteen minutes.
The lying-awake-until-five had stopped.
The Oura backed it up, with deep sleep up, more time in REM, and resting heart rate dropping overnight.
But honestly, I didn’t need the ring to tell me: I could feel it in the mornings.
I was waking up rested, which is a word I’m not sure I’d have used about myself for the better part of a decade.
Dag 23 – 26: Jag gick ner ett forskningskaninhål
By week four, I’d stopped wondering whether this was working and started wanting to understand why six years of sleep hygiene hadn’t touched my sleep, and a small device clipped to my ear had.
Jag gav mig en lördag eftermiddag med ett kaffe och en bunt med öppna webbläsarflikar.
Här är vad jag samlade ihop.
Vagusnerven är kroppens huvudsakliga parasympatiska väg, som är “vila, smälta, återhämta ” systemet. Det är den längsta kranialnerven som rinner från hjärnstammen ner genom halsen och in i hjärtat, lungorna och matsmältningssystemet. Cirka 80% av dess fibrer är afferenta, vilket innebär att de skickar signaler upp till hjärnan och endast 20% skickar signaler ner.
Here is the part that reframed the whole thing for me.
Sleep is not really something you do.
It’s something your body has to be allowed to drop into, and it can only do that once the nervous system has switched from its “on” setting to its “recovery” setting. The parasympathetic side, the side the vagus nerve runs, is what does that switching.
When you’ve spent years in a low-grade stressed state, which a lot of modern working life quietly is, that switch can get stuck.
Your body stays in a mild state of alert even at midnight.
That is what the racing mind at bedtime actually is. It’s not a personality flaw or a lack of willpower. It’s a brain still receiving “we’re not safe to switch off yet” signals from a body that hasn’t powered down. No amount of blackout blinds fixes that, because blackout blinds were never the problem.
Tekniken jag använde heter Nurosym.
Det är en aurikulär vagusnervstimulering som skickar milda elektriska signaler genom en gren av vagusnerven som rinner nära huden i det yttre örat. Signalen reser upp nerven till hjärnstammen.
This kind of stimulation has been studied in randomised controlled studies, safety reviews, and critical analyses. A few numbers from that body of research stood out:
- A 30% förbättring av rapporterad sömnkvalitet
- A 61% ökning av vagal aktivitet
- An 18% increase in HRV over a study period
- A 35% minskning av stressresponsreaktivitet
- A 48% minskning av rapporterad trötthet, tillsammans med förbättrad energi
Dag 30: Vad Förändrades
I’m still 43, I still have a demanding job, and this isn’t magic. I still have the odd bad night, usually before something stressful.
Men här landar saker efter 30 dagar:
- I fall asleep quickly now. The hour of lying there with a racing brain has mostly gone.
- I sleep through most nights. When I do wake, I get back to sleep in minutes instead of hours.
- I wake up rested, which is genuinely the change I'd stopped believing was possible.
- My Oura scores have climbed steadily, and the chart actually looks like sleep now.
- My days are better. I'm clearer in meetings, and far more patient at home.
And the one I really didn’t expect, I’ve stopped dreading bedtime.
For years, going to bed had a low hum of anxious thoughts around it, because I knew what was coming.
That hum is just gone.
The bed is somewhere I want to be again.
Varför din kropp stannar fast (och hur detta hjälper)
Vagusnerven är den längsta kranialnerven i kroppen.
Den rinner från hjärnstammen ner genom halsen och in i buken och förgrenas i hjärtat, lungorna och matsmältningssystemet. Cirka 80% av dess fibrer är afferenta, vilket innebär att de skickar signaler upp till hjärnan, och endast 20% är efferenta och skickar ner signaler.
Sleep depends on your nervous system being able to switch out of its active, daytime “on” setting and into its recovery setting.
The parasympathetic side, which the vagus nerve runs, is what makes that switch.
When you’ve been running in low-grade stress mode for a long time, the switch gets harder to flip. The “go-go-go” side stays in charge, and the body holds a mild state of alert into the night.
This is why so much standard sleep advice can fall flat: blackout blinds, a cooler room, and a screen curfew all help with the surroundings, but if the underlying nervous system is still stuck in “on,” the body still won’t power down.
You can do everything right and still lie there wide awake, because the real issue is upstream of the bedroom.
Aurikulär vagusnervstimulering fungerar genom att skicka milda elektriska signaler genom en gren av vagusnerven som rinner nära huden i det yttre örat.
Signalen reser upp nerven till hjärnstammen, vilket kan hjälpa till att stödja den parasympatiska sidan av nervsystemet.
It’s not a sleeping pill, and it’s not a sedative. It’s about helping the system that’s meant to switch you into recovery mode actually do its job, so sleep has a chance to happen on its own.
En anteckning på den praktiska sidan
Om du funderar på att prova en, här är några saker jag önskar att någon hade berättat för mig.
Jag betalade fullt pris, cirka €700.
Det är inte billigt.
Senare fick jag reda på att de kör en avlägsen forskningsstudie som du kan registrera dig för.
Det andra som fick mig att begå var 30-dagars pengarna-tillbaka-garanti. Om det inte hade fungerat, skulle jag ha skickat tillbaka det, och det var det som fick mig att klicka på köp i första hand.
Du bär det klippt i örat och sessioner går från 15 minuter upp till två timmar.
I do an hour in the evening while reading or watching something quiet, and I sometimes do a shorter session in the morning. The sensation is a faint tingle, not painful.
Du kan bära den medan du läser, tittar på TV eller arbetar på en bärbar dator.
Mitt Ärliga Tag
I’ve spent six years, and a fair amount of money, trying to fix my sleep from the outside. Better blinds, a cooler room, the right supplement, the right app.
Most of it helped for a week or two, and then I was back to lying awake at 3:30 with a tired body and a brain that wouldn’t stop.
Den här var annorlunda.
It hasn’t turned me into someone who sleeps nine hours without stirring, because that’s not how this works, and I wasn’t expecting it to. But it’s given me back the ability to fall asleep without a fight, to wake up in the morning instead of the middle of the night, and to actually feel rested for the first time in longer than I’d like to admit.
For the first time in years, sleep feels like something my body knows how to do again.
Det är den mest ärliga sammanfattningen jag kan ge.
Detta blogginlägg syftar till att vara informativt och bör inte ersätta professionell hälsorådgivning. Rådgör alltid med en vårdpersonal för personlig rådgivning.
Referenser
- Borges, U., Laborde, S., & Raab, M. (2019). Influence of transcutaneous vagus nerve stimulation on cardiac vagal activity: A randomized controlled trial. PLOS ONE, 14(10), e0223848.https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0223848
- Cao, R., et al. (2022). Accuracy assessment of Oura Ring nocturnal heart rate and heart rate variability. Journal of Medical Internet Research, 24(1), e27487.https://www.jmir.org/2022/1/e27487/
- Peuker, E. T., & Filler, T. J. (2002). The nerve supply of the human auricle. Clinical Anatomy, 15(1), 35–37.https://onlinelibrary.wiley.com/doi/abs/10.1002/ca.1089
- Redgrave, J., et al. (2018). Safety and tolerability of transcutaneous vagus nerve stimulation in humans. Hjärnstimulering, 11(6), 1225–1238.https://www.sciencedirect.com/science/article/abs/pii/S1935861X18302936
- Yap, J. Y. Y., et al. (2020). Critical review of transcutaneous vagus nerve stimulation. Frontiers in Neuroscience, 14, 284.https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2020.00284/full
- Task Force of the European Society of Cardiology. (1996). Heart rate variability. Circulation, 93(5), 1043–1065.https://www.ahajournals.org/doi/full/10.1161/01.CIR.93.5.1043
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