Feeling frazzled in the evenings? You’re not alone. Many people struggle to switch off after a busy day, but creating a soothing evening routine can transform your nights and help you wake up genuinely rested.
Pulsetto is a wearable device that uses vagus nerve stimulation (VNS) to promote relaxation and reduce stress and anxiety. By targeting the vagus nerve with gentle electrical impulses, Pulsetto can help induce a state of calm, making it easier to fall asleep and stay asleep.
Advantages of Pulsetto:
Stress Reduction: Experience significant relief from daily stress by activating your vagus nerve and shifting your body into a "rest and digest" state.
Improved Sleep: Pulsetto supports restful sleep by calming your nervous system, helping you wake up refreshed and energized.
Enhanced Mental Clarity: By promoting relaxation, Pulsetto aids in sharpening focus and reducing brain fog.
Digestive Health Support: Vagus nerve stimulation positively impacts the gut-brain connection, aiding digestion and reducing bloating.
Chronic Health Support: Pulsetto offers support for individuals managing chronic stress, anxiety, and fatigue, helping to improve their quality of life.
Using Pulsetto is simple and takes just 4 minutes to start feeling the effects. Here's how it works:
Apply a generous amount of gel to your neck or directly onto the electrodes.
Place the device on your neck.
Pair it with the Pulsetto app on your smartphone.
Choose your desired program and start the device through the app.
The device creates a gentle, pleasant vibration or tingling sensation in your neck area. This stimulation helps activate your parasympathetic nervous system, leading to a calmer, less stressed state.
Pick activities that fit your life and make you feel calm. Here are the top suggestions backed by science and sleep experts:
Warm bath or shower (can lower core body temperature and help you relax)
Reading a book
Gentle stretching or yoga
Meditation or guided breathing
Listening to calming music
Writing tomorrow’s to-do list
Journaling thoughts
Spending time with loved ones
Practicing gratitude
Step 3: Craft a Soothing Environment
Your physical space strongly affects how your mind winds down. Experts recommend a 15-minute nightly “reset” for your bedroom clear clutter, soften lighting, and add sensory touches like candles or aromatic oils. Lower lighting tells your brain it’s time to sleep.
Step 4: Limit Blue Light and Stimulation
Bright screens send signals to your brain that it’s daytime, affecting melatonin and sleep hormones. Try putting away gadgets at least one hour before bed, or use blue light-blocking glasses. Recent studies show this can raise sleep quality fast, even leading to a full 45 minutes more sleep per night.
Step 5: Try Mini Exercise Bursts
New research suggests that doing short, easy exercises in the evening, like squats or calf raises every 30 minutes while watching TV, helps you sleep longer the same night. Even three minutes of movement can work wonders, especially if you’ve had a sedentary day.
Step 6: Set Your Intentions and Goals
Start by asking, “What do I want to feel tomorrow morning?” Maybe you want deeper sleep, less stress, or more focus. Jot down your intentions. Even tiny changes make a big difference, like dimming lights 30 minutes before bed, or skipping late-night screen time.
Step 7: Create Consistency (But Stay Flexible)
Your routine works best when you’re consistent, even on weekends. Aim for the same “wind down” time every night, but forgive yourself if you need to change things up. The goal is a routine that feels enjoyable, not forced.
