My 3 a.m. wake-ups stopped when I started testing this pebble shaped device — here's why and how it works

Sensate vagus nerve stimulator: Review in brief

The Sensate is a non-invasive vagus nerve stimulator (nVNS). A smooth, pebble shaped gadget that sends out electrical pulses along the vagus nerve to de-stress the nervous system.

The idea is that during times of stress, you place the Sensate on your sternum, where it rests along the pathway of your vagus nerve.

From here it sends out vibrational pulses and infrasonic resonance (low frequency soundwaves). These help stimulate your vagus nerve, which should lower sympathetic nerve activity (fight or flight) and increase parasympathetic nerve activity (rest and digest).

You do this while listening to a calming soundscape via the app for between 10-30 minutes, as per Sensate’s recommendation.

While there are physiological ways of stimulating your vagus nerve for free (for example, humming, meditation and brief cold water exposure), the Sensate is a low-lift option that produces an immediate calming effect. Do you need it? Probably not, especially not for $299. However, as someone who struggles with underlying stress and subsequent 3 a.m. wake ups, I do recommend it.

I was even strongly tempted to wear it like an oversized necklace to a mildly fraught family lunch. But I abstained. Instead, I’ve been using the Sensate immediately after finishing work in order to decompress and transition into relaxation mode, and then once again before bed.

The combination of my blackout eye mask with soothing soundscapes and vibrational pulses is akin to taking a tranquilizer dart to the neck; I’m yet to use it before bed without falling straight asleep afterwards. Even better? My 3 a.m. wake-ups stopped.

It costs £299/ $299 which is pricey but compared to some other vagus nerve stimulators is pretty average. While the Nuropod, which is a nVNS that sits on your ear, retails at $900/ £599, other nVNS from brands such as Pulsetto and Truvaga cost in the region of £300/ $300.

Sensate vagus nerve stimulator review: Design & comfort

The Sensate is a smooth, pebble shaped device that sits comfortably in the palm of your hands. When in use, you can either rest it directly on your sternum while lying down, or, if you intend to use it while horizontal, you can wear it via its lanyard.

The vagus nerve is a long cranial nerve that runs from the brainstem to major organs, including the heart, lungs and digestive system. This interconnected system means different nVNS can all strive do the same thing, but be placed on different parts of the body.

For example, the Pulsetto nVNS sits around the neck like a collar, the Truvago targets your neck via a handheld device that requires an application gel, while the NuroPod clips on to the tragus of your ear.

In comparison, the Sensate seems like the easiest to use and most comfortable to wear. Placing it on your body isn't a fine science and it doesn't feel at all claustrophobic (I've struggled to get comfortable wearing sleep-inducing headbands before, such as the Elemind). Turn it on, open the app, place it on your chest and you're off.

Score: 4 out of 5

Sensate vagus nerve stimulator review: Performance

To give a 360° analysis of the Sensate, I tested it for a week, using it twice a day, for 10 minutes each time. Here's how I rate its performance.

Set up

The Sensate comes with a USB to USB-C charging cable, a travel pouch, lanyard and instruction pamphlet. Getting started is simple and only takes a few minutes.

First, download the app using the QR code provided. Hold down the button on the Sensate for half a second, and watch the power light turn on. From there, you can connect your device via Bluetooth and start your session.

Score: 3.5 out of 5

Features

The Sensate comes in two parts; the pebble shaped vagus nerve stimulator and the accompanying app, from where you can control your 'pebble.'

To start a session turn your device on, connect to the app and choose a soundscape and duration you like. Once the session begins, you will feel the infrasonic resonance as vibrational pulses that work in tandem with the soundscape. You can turn the vibration intensity up and down until you find a level which feels comfortable.

Combining the vagus nerve stimulation with an accompanying soothing sound isn't standard for consumer-focused nVNS but it's incredibly effective. It feels like a more holistic approach to reducing stress.

Score: 3.5 out of 5

Stress relief

Alongside a central role in the gut-brain connection, the vagus nerve is the main highway of the parasympathetic nervous system and helps the body manage stress and inflammation.

There are physiological ways you can stimulate the vagus nerve, like humming and deep breathing. However, the Sensate targets the nerve directly, using infrasonic resonance. These low frequency soundwaves trigger a parasympathetic nervous response. This is what helps take you out of fight or flight.

Sensate recommends sessions lasting between 10 and 30 minute during times of stress, or as part of a daily routine. I used mine at the end of my working day and again before bed.

The best way I can describe the Sensate is to say that it feels like lying down with a warm cat purring away on your chest. At the end of a particularly stressful day, I could practically feel my nervous system uncoil with every pulse. And during the night, my stress didn't wake me up at 3 a.m.

The combination of the blackout eye mask I wore during the sessions, the soundscape (which I stream through my Ozlo Sleepbuds 2 to block out any noise that might bring me back to real life) and the vibrational pulsing on my chest is incredibly effective.

In my mind, I follow the vibrational reach of the pulses across my chest, abdomen and even towards my toes. It's almost like I can feel my stress levels dropping in real time.

Curious to see if that was true, I put it to the test. Via my Apple Watch and a third party app, Welltory, I was able to record my stress levels before and after a session. I logged my stress levels before one session: 65% (medium), then again afterwards: 17% (low).

Score: 4

Sensate vagus nerve stimulator review: Should you buy it?

The Sensate is a consumer focused vagus nerve stimulator that offers a non pharmaceutical solution to daily stress. I tried the device for a week and found that it helped reduce my overall stress levels and instil a warm feeling of calm.

There are ways you can stimulate your vagus nerve for free, so I wouldn't say that you need the Sensate. You can almost recreate the relaxing experience through meditation or listening to a soundscape (minus the vibrational pulsing.) However, if daily stress is sabotaging your sleep and if you can afford it, I do recommend the Sensate.

It's a very low-lift option that you can grab, turn on and go. Ten minutes later, you'll likely feel more grounded and relaxed. But if you're not someone who feels stressed on a day to day basis, you can live without it. Try some deep breathing next time your anxiety levels tick upwards.

Sensate vagus nerve stimulator review: Alternatives