How are you, really – deep down inside, behind the achievements, the surplus energy, and the polished exterior?

In Bliv hele dig, meet doctor and Lucia Care founder Nanna Kirkebjerg and Lucia Care partner Søren Bregendal for conversations about what truly strengthens us – physically, emotionally, and humanly.

Sleep doesn't start when you get into bed. It starts hours before – in the way you live your day. If the body never gets breaks, how is it supposed to learn to let go? In episode 3, we talk about the connection between day and night – and how your sleep quality largely depends on the signals you send to your nervous system throughout the day.

In order to fall asleep, we need to activate the parasympathetic nervous system – the system that calms, relaxes, and restores. But many of us live with constant pressure on the opposite: the sympathetic, stress-activating system.

The good isYou don't need to spend hours on yoga or meditation. It's about small “destress islands” throughout the day – micro-breaks where you remember yourself and your body. Just 1 minute with warm water running over your hands and deep breaths can be enough for a positive reset.

Examples from the episode:

• Deep breathing activates the vagus nerve, which sends calming signals throughout the body.
• Warmth, touch, and nature are natural “pause signals” for the nervous system.
• Small routines in everyday busy life – like 10 deep, conscious breaths several times a day – can help the body release tension and recharge before you move on.

“We need to respect our circadian rhythm and create calm and breaks during the day to be able to sleep well,” says Nanna. And we create rhythm with breaks.

Restitution is not just a luxury. It is a natural preparation for the good life. And for good sleep.

Listen to the section on Spotify or Apple Podcasts.

How can you create small islands of calm in your day — and improve the conditions for sleep, long before you hit the pillow?