Mind-Body Connection: The Science of Better Sleep

By Nina, Founder of Nurtur Tea

I used to think sleep was something that just… happened. You crawl into bed, close your eyes, and drift off, right? But for years, I’d lie awake — my mind racing with endless to-do lists and swirling thoughts. It wasn’t until I began to explore the mind-body connection that I realised how much my nervous system was influencing my ability to sleep. Once I started combining breathwork, mindfulness, and herbal teas into my nightly routine, everything changed. My sleep deepened, my energy lifted, and I began waking up feeling truly restored.

Tuning into the mind-body connection is one of the most powerful — and scientifically backed — ways to improve sleep quality. Stress and mental chatter are some of the biggest culprits behind sleepless nights. When your mind is racing, it activates the sympathetic nervous system (the "fight or flight" response), increasing heart rate, raising cortisol levels, and making it nearly impossible to fall asleep.

Engaging in intentional practices like breathwork, mindfulness, and affirmations helps shift the body into the parasympathetic nervous system (the "rest and digest" state), lowering cortisol levels, slowing the heart rate, and calming the mind. Let’s explore how the science supports these practices and how you can apply them for deeper, more restorative sleep.

Breathwork: Calming the Nervous System

Breathwork has been one of the most transformative tools for my sleep. The breath is directly connected to the autonomic nervous system, which controls unconscious functions like heart rate, digestion, and stress response. When you slow and control your breath, you signal to your body that it's safe — shifting out of fight-or-flight and into a relaxed state.

The Science:

A study in Frontiers in Psychology (2017) found that deep breathing lowers cortisol levels, increases heart rate variability (a key marker of relaxation), and promotes emotional balance.

Research published in Psychophysiology (2019) showed that diaphragmatic breathing enhances oxygen exchange, reduces muscle tension, and improves heart rate coherence — all of which prepare the body for restful sleep.

Try These Techniques:

Box Breathing: Inhale for 4 counts → Hold for 4 counts → Exhale for 4 counts → Hold for 4 counts. Repeat for 1–2 minutes.
→ Activates the vagus nerve, reduces heart rate, and lowers stress hormones.

4-7-8 Breathing: Inhale for 4 counts → Hold for 7 counts → Exhale for 8 counts.
→ Increases carbon dioxide levels in the blood, which slows the heart rate and promotes calmness.

Diaphragmatic Breathing: Place one hand on your chest and one on your belly. Breathe deeply into your belly, feeling it rise and fall rather than into your chest.
→ Stimulates the parasympathetic nervous system and reduces muscle tension.

Tip: I love to pair breathwork with a cup of Sleep Tea — the calming blend of chamomile and rooibos helps to naturally reduce cortisol and prepare my body for sleep.

Meditation and Gratitude: Rewiring the Brain for Calm

Meditation and gratitude have helped me quiet my mind and release the day’s stress. Mindfulness helps train the brain to disengage from overthinking, while gratitude shifts focus away from what’s wrong and toward what’s good.

The Science:

A study in JAMA Internal Medicine (2015) found that participants who practiced mindfulness meditation experienced significant improvements in sleep quality, reduced symptoms of insomnia, and decreased fatigue.

Research from Psychological Science (2013) found that people who kept a gratitude journal reported falling asleep faster and staying asleep longer. Gratitude increases serotonin and dopamine levels — neurotransmitters involved in sleep and mood regulation.

Try These Techniques:

Body Scan Meditation: Lie down, close your eyes, and bring awareness to each part of your body — starting from your toes and working up to the top of your head. Notice any tension and consciously release it.
→ Reduces muscle tension and quiets the mind.

Gratitude Journal: Write down three things you’re grateful for each night.
→ Increases serotonin and dopamine, which support sleep and mood balance.

Guided Sleep Meditation: Use an app like Insight Timer or Calm to listen to a guided sleep meditation focused on relaxation and letting go.
→ Activates the parasympathetic nervous system and reduces stress hormone levels.

Tip: Keep a gratitude journal by your bed and write in it right before bed.

Affirmations: Reprogramming the Subconscious Mind

Affirmations have been a game-changer in rewiring my mind for calm. When you repeat positive affirmations, your brain starts to shift focus away from stress and toward safety and relaxation.

The Science:

A study in Social Cognitive and Affective Neuroscience (2016) showed that self-affirmation activates the brain’s reward system and increases activity in the ventromedial prefrontal cortex, which is linked to emotional processing and self-regulation.

Positive affirmations reduce activity in the amygdala (the brain’s fear centre) and increase activity in the anterior cingulate cortex (involved in emotional control), helping to reduce anxiety and calm the mind.

Try These Affirmations:

“I am safe, I am calm, I am ready for rest.”

“I release the stress of the day and welcome peace.”

“My body knows how to rest and restore.”

“I am grateful for this day and trust that tomorrow will unfold with ease.”

Tip: Pair affirmations with sensory cues like an eye mask or a few drops of lavender oil on your pillow to deepen the relaxation effect.

Creating a Sleep Sanctuary: Designing for Relaxation

Your sleep environment matters more than you might think. A cool, dark, and clutter-free space helps signal to the brain that it’s time to wind down.

Set the Mood:

Keep your bedroom cool (16–20°C).

Use blackout curtains to minimise light exposure.

Try a linen eye mask from Feather & Oak to block out light and create a soothing sensory experience.

Introduce natural textures and calming colours (like soft greens, blues, and neutrals) to create a relaxing atmosphere.

Tip: I adore bamboo sheets and in combination with a calming colour scheme, I instantly feel relaxed as I enter my bedroom. 

The Impact of Poor Sleep

When sleep is compromised, it’s not just about feeling tired — your body and mind struggle to function properly. Poor sleep sets off a cascade of effects:

Increased Cravings:

Lack of sleep disrupts ghrelin and leptin levels (hunger and satiety hormones), leading to increased cravings for sugar and processed foods.

Weakened Immunity:

Poor sleep lowers immune function, making you more susceptible to infections and inflammation.

Increased Cortisol:

Elevated stress hormones make it harder to regulate blood sugar, contributing to weight gain and sluggish metabolism.

Brain Fog and Poor Decision-Making:

Sleep deprivation impairs cognitive function, memory, and emotional regulation — leading to mood swings, low productivity, and poor focus.

Slower Recovery:

Sleep is when muscles, tissues, and cells are repaired. Poor sleep slows down recovery from workouts and increases inflammation.

Tying It All Together

The mind and body are deeply interconnected — and improving your sleep isn’t just about resting the body, but also calming the mind. By combining breathwork, mindfulness, and affirmations with sleep-supporting herbs like chamomile and rooibos, you can create a powerful evening ritual that sets the stage for deeper, more restorative sleep.

Upgrade Your Sleep Routine with Sleep Tea

Our Sleep Tea is crafted with naturopathic guidance and blended with powerful herbs known to promote relaxation and improve sleep quality:
Rooibos → Antioxidant-rich and naturally calming.
Chamomile → Calms the nervous system and supports sleep.
Red Rose Petals → Eases tension and soothes the mind.
Nettle → High in magnesium to support muscle relaxation.
Cinnamon → Balances blood sugar and provides warmth and comfort.

Prioritise sleep as a form of self-care — your mind and body will thank you.