Sometimes a little afternoon pick-me-up can become a 36-oz. gas station cappuccino that won’t even fit in your car’s cupholder.
And a little shut-eye can slip into a marathon nap session — the kind in which you finally awake dazed and confused about the time and even the time zone.
Attempting to punch up our energy levels when we hit the afternoon wall can throw us further out of rhythm, especially when we choose “power-ups” that let us down.
There are countless reasons why we might be feeling drained as the sun sails westerly, whether it’s a daily thing or a today thing. But before we choose the best remedy, we need to understand why exactly we feel — to put it rather unscientifically — wiped out. Maybe it’s those late-night Netflix docuseries binges. Or a need to step up our post-lunch walk routine beyond the back-and-forth to the mailbox. Or maybe, just maybe, it’s vagus nerve fatigue — something rooted in an issue with our body’s longest cranial nerve connecting our brain to our gut.
If it is the vagus nerve to blame for fading energy levels, there is knowledge that can give you the power to rejuvenate and restore your energy levels. So, let’s dig into the science of vagus nerve fatigue, which will lay the groundwork for a better understanding of why we’re feeling drained and how to remedy our mid-afternoon malaise.
Breaking Down Vagus Nerve Fatigue
Before you understand the mechanics of how the vagus nerve can be the culprit behind feeling drained, it’s important to think about its vast responsibilities when it punches the clock to go to work within your body’s autonomic nervous system each day.
The vagus nerve is one of your body’s longest nerves, performing the critical role of not only connecting your brain to your gut but also serving as a messenger for the myriad communications sent back and forth on this well-traveled route. As part of this charge, it regulates functions including gut health, heart rate, immune response, respiration, and even mood.
With that reveal alone, it should start becoming clear why the vagus nerve plays a starring role in maintaining and boosting our energy levels. We even have a name for measuring the activity of the vagus nerve: vagal tone. In fact, “vagus nerve fatigue” is simply another way of stating “poor vagal tone.” When you’re experiencing high or healthy vagal tone, all is going as planned. For example, after finishing your favorite meal, the vagus nerve then triggers a slower heart rate and lower blood pressure, allowing for the relaxation and recovery that should accompany textbook digestion. [1]
This brings us to the first of several specific scenarios in which an “untoned” vagus nerve can play a key role in explaining our depleted energy levels:
A Gut Feeling
Because the vagus nerve is the superhighway connecting our brain and gut, when there’s any sort of breakdown, digestion suffers. And when our body is unable to properly digest that Chicken Caesar Wrap and pasta salad we just polished off from our favorite Greek diner, we’re unable to absorb nutrients. As a result, vagus nerve fatigue quickly sets in. And an afternoon nap is starting to sound like a much better idea than that the paperwork and pickleball match we previously planned for. [2]
The Chronic Fatigue Syndrome Connection
Earlier, we mentioned that the vagus nerve is part of our parasympathetic nervous system, which is responsible for sending our body into rest and recovery mode after a big meal or big race. This shift in gears often means that our sympathetic nervous system — responsible for our body’s “fight or flight” response — is on break. At least, that’s what’s supposed to happen. But for a number of reasons, some people have trouble sustaining vagus nerve activation.
Several studies have found this problem to be prevalent in those living with chronic fatigue syndrome. On top of the daily struggles with energy levels that this population already faces, they may have the added challenge of managing another wave of exhaustion when partaking in activities over an extended period of time, in addition to dealing with brain fog and cognitive disruptions. [3]
Impacting Immunity
Among the vagus nerve’s many roles is helping to regulate your body’s immune responses. And if you’re feeling drained — but getting a full 8 hours of sleep, eating healthy, and working out regularly — you may have poor immune responses to blame for your depleted energy levels. The reason is that when our body is fighting germs and other threats to its well-being, it conserves energy, leaving less at your disposal for that training run you planned or even managing the daily grind. [4]
Understanding Your Energy
We’ve been talking about energy levels in a very generic sense. But the fact is that there’s more than one type of energy that keeps us going, and understanding the source of afternoon stalls and crashes is key to catching that needed second wind. Here is a quick breakdown, along with some tips for replenishing energy when you need it most.
Physical Energy
This is typically what we think of when we think of “energy.” If we were playing a video game, it would be our power bar that visibly depletes each time our character is kicked or clubbed. This foundation of our well-being is established with adequate sleep and healthy routines. Consider a massage or sauna for recovery and relaxation, as well as calming activities, including jig-saw puzzles or adult coloring books — especially before you hit the pillow each night.
Emotional Energy
You’re driving in gridlock with the “low fuel” light on, your boss is texting you, and two kids are screaming in the back seat. You want to throw your hands in the air, but remember that you’re piloting this minivan, and it requires both hands. Your emotional energy just flat-lined. Once we understand that emotions are simply an expression of our brain’s electrochemical signals, emotional energy becomes a little less complicated. And we can learn to wield it to our advantage — blazing new paths forward from a place of self-trust — vs. having it control us. Refill your emotional energy tank with deep breathing exercises, meditation, and artistic pursuits such as music and dance. Catching up with friends and family can also do the trick.
Intellectual Energy
You totally know the question to the Final Jeopardy answer, but you just can’t seem to find it. Intellectual energy is sapped by screen time and boosted by activities that make you think, such as crossword puzzles or learning how to make your own sushi. And you know that rush of awesomeness you feel after an especially tough bike trek or a couple of dozen freestyle laps in the pool? That endorphin kick is known to improve your mood and mental clarity, too.
Motivational Energy
To snooze or not to snooze, that is the question… Zzzz. Yes, our internal drive is questioned the moment we awake to our morning alarm. Valuing routine task completion, getting realistic about goals and practicing mindfulness can help jump-start our motivational energy.
Managing Vagus Nerve Fatigue With Truvaga
Above, we’ve outlined some ideas for re-upping energy levels when you’re zeroed out. While some of these techniques, from massage to exercise, are known to help with toning up the vagus nerve, a growing body of research demonstrates that treatments focused directly on the nerve can effectively curb fatigue and other issues.[5]
More specifically, research shows that noninvasive vagus nerve stimulators can quickly and gently activate the vagus nerve. Truvaga’s portable vagus nerve stimulators are designed and clinically proven to do just that: naturally restore your body’s balance so you’re not feeling drained or foggy. And they’re easy to use even when you’re feeling totally tapped out.
Sources:
[1] Truvaga.com, https://www.truvaga.com/blog/why-vagal-tone-could-be-the-key-to-finding-balance-in-your-life/
[2] Orange County Health Psychologists, The Vagus Nerve: A Vital Factor for Gut Health,
https://www.ochealthpsych.com/the-vagus-nerve-a-vital-factor-for-gut-health/
[3] Brain Harmony, How Vagal Regulation Impacts Chronic Fatigue Syndrome,
https://www.brainharmony.com/blog/2020/9/20/how-vagal-regulation-impacts-chronic-fatigue-syndrome#
[4] Penn Medicine, 6 Signs You Have a Weakened Immune System, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system#
[5] National Library of Medicine, The Effects of Noninvasive Vagus Nerve Stimulation on Fatigue and Immune Responses in Patients With Primary Sjögren’s Syndrome, https://pubmed.ncbi.nlm.nih.gov/30328647/#
