Week 2: Sleep and the Nervous System
In this video, Richard Gibson introduces the important connection between sleep, the circadian rhythm, and the nervous system. Many people find their sleep changes over time—struggling to fall asleep, waking during the night, or feeling tired despite getting enough hours.
Richard explains why this isn’t about willpower or laziness, but about how our internal body clock and stress responses have become disrupted. He outlines how factors like light exposure, daily routines, and nervous system balance influence sleep quality.
This week focuses on simple principles to help reset your sleep rhythm and support the body in shifting from a “fight or flight” state into a more restorative “rest and digest” mode.
Red Light Therapy: The Science of Photobiomodulation
In this video, Richard Gibson explores the science behind red-light therapy and the process known as Photobiomodulation.
He explains how specific wavelengths of red and near-infrared light interact with the body at a cellular level, helping to support energy production within cells. Richard also discusses how these wavelengths can improve blood flow, reduce inflammation, and support the body’s natural recovery processes.
The video also looks at how light exposure can influence the body’s circadian rhythm, highlighting the connection between light, biological timing, and better sleep.
This session provides a deeper understanding of how targeted light therapy can support cellular health, recovery, and overall wellbeing.
Rebalance Bed: Neuro-Relaxation and Nervous System Reset
In this video, Richard Gibson explains how the Rebalance-Impulse neuro-relaxation bed works and why supporting the nervous system is essential for health and recovery.
He discusses how modern life often keeps the body in a “fight or flight” state, where the Sympathetic Nervous Systemis constantly activated. Over time, this can make it harder for the body to rest, recover, and heal.
Richard describes how the Rebalance-Impulse system uses guided breathing, gentle impulses, and relaxation programs to help the body shift into the Parasympathetic Nervous System—the “rest and digest” state where repair and regeneration can take place.
This session highlights the importance of calming the nervous system as a foundation for recovery, resilience, and supporting the body’s natural healing processes.
Week 2: Evening Regulation Habits for Better Sleep
This week in RESET we focus on sleep — one of the most powerful tools for nervous system recovery and overall wellbeing.
Many people think sleep begins when their head hits the pillow. In reality, sleep starts hours earlier, through the signals we send to the brain and body in the evening.
The encouraging news is that small changes to your evening habits can create powerful results. By adjusting light exposure and eating patterns in the evening, you can help your nervous system shift from daytime activation into night-time recovery mode.
Evening Light Management
One of the strongest signals affecting sleep is light exposure.
In modern life we are surrounded by bright lights, screens and overhead lighting well into the evening. While this may feel normal, it sends a signal to the brain that it is still daytime.
The brain responds to light through the production of melatonin, often called the sleep hormone. Melatonin helps regulate your circadian rhythm, the body’s natural 24-hour clock that controls sleep, energy levels and recovery processes.
Bright light in the evening can suppress melatonin production, which may make it harder to fall asleep and stay asleep.
To support your natural sleep rhythm, aim to dim your environment around 2–3 hours before bedtime.
Simple ways to do this include:
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Lowering or turning off bright overhead lighting
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Using warm lamps instead of bright ceiling lights
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Reducing screen brightness where possible
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Creating a softer, calmer lighting environment in the evening
Warm lighting, particularly amber or soft yellow tones, mimics the natural light of sunset. This helps signal to the brain that night is approaching and encourages the body to begin preparing for sleep.
These small adjustments help the nervous system gradually transition from alert mode into recovery mode, supporting deeper and more restorative sleep.
Allow Time Between Eating and Sleep
Another helpful habit for sleep is avoiding food within 2–3 hours of going to bed.
When we eat, the body activates digestion. This increases metabolic activity, raises body temperature and stimulates blood sugar regulation — all signals that tell the body it is time to be active rather than preparing for rest.
Eating close to bedtime can also increase the likelihood of:
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indigestion or reflux
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disrupted sleep cycles
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lighter, less restorative sleep
Finishing your final meal a few hours before bedtime allows the digestive system time to settle and supports the body’s natural transition into sleep.
This simple habit can help promote:
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more stable overnight blood sugar levels
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a natural drop in body temperature before sleep
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deeper and more restorative sleep cycles
Think of the evening as a wind-down period not only for the mind, but for the body as well.
Use Your Habit Tracker
Each evening, take a moment to log your habits in the tracker.
The focus here is consistency, not perfection.
Even small steps — such as dimming the lights earlier or finishing dinner slightly earlier — help reinforce the signals that regulate your sleep rhythm.
Over time, these small habits can make a significant difference.
Missed a Day?
If you miss a day, that’s completely normal.
There is no guilt and no need to catch up.
Simply return to the habit the next evening. What matters most is continuing the practice over time.
A Final Thought
As the evening approaches, allow the pace of the day to soften.
Lower the lights, give your body time to wind down, and create space for rest.
Give your nervous system permission to switch off.
Sleep is not something we force — it is something we allow. And these small evening habits help your body remember how to do exactly that.
Take your time with this week’s practice.
Come back to this session as often as you need.
Click below to continue your reset journey