My relationship with sleep has been complicated for as long as I can remember. This article shares my personal experience with insomnia and explores nervous system sleep support as a foundation for healing and deeper rest.
I remember it starting in high school—calling out my dad’s name in the middle of the night: “Daddy, I can’t sleep.” He would come in, tuck me back into bed, and tell me to count slowly. Eventually, sleep would come.
Then came college, when it was at its worst. I went through an entire semester barely sleeping at all—hallucinating at times, yet somehow still managing to graduate magna cum laude. The lengths I pushed myself to for an A were intense, and in hindsight, unsustainable.
Things are much better now. But every once in a while, insomnia still shows up like a sudden windstorm—unexpected and disruptive.
Sometimes there’s a clear trigger: the stress of being an entrepreneur and paying the bills, the emotional weight of caring for a mother with dementia, navigating my own health challenges while supporting others, or simply living in a world that often feels chaotic and unsafe. Sometimes it’s old, unraveled emotions—shame, guilt, fear of rejection, or persistent ruminating thoughts.
Other times, it’s more metabolic or physiological: difficulty breathing through my nose, poor digestion, a blood sugar or cortisol dip, or shifting hormones.
One thing I know for sure—if you don’t have sleep, you don’t really have anything. And no matter the cause, whether emotional, hormonal, metabolic, or environmental, the nervous system is always at the root of insomnia.
So I want to share what has been helping me climb out of my most recent sleep rut, along with some of the challenges I continue to work through.
Creating a Nighttime Routine for Nervous System Sleep Support
Okay—we all know routine matters. But do we always follow it? Honestly… no.
I aim for a 9:00 PM phone shutdown rule. I don’t always succeed, but when I do, I notice a significant difference in my sleep. If I’m on my phone past that time, I at least wear blue light blocking glasses—not ideal, but better than nothing.
Some of my favorite evening practices include:
- Journaling any thoughts that feel loud—struggles, worries, or even things that went well during the day
- Taking an Epsom salt bath to relax muscles and signal safety to my nervous system
- Listening to calming audio before bed: Insight Timer, the Calm app, Tara Brach talks, or gentle positive affirmations
Lately, I’ve also been leaning into my own vagus nerve practices. It’s a bit awkward to listen to your own voice guiding your body into rest but honestly it has been working!
You can watch a short clip from one of my vagus nerve techniques here:
Vagus Nerve Sleep Technique (YouTube Video) – https://studio.youtube.com/video/6Q1Q3r7vD5Q/edit
I try to complete all of this before 9:00 PM so my system has time to fully wind down.
Morning Sunlight: Regulating Cortisol and Circadian Rhythm
Getting natural light exposure in the morning has been a game-changer for regulating cortisol and supporting my circadian rhythm. I aim for at least 10 minutes outside before 10:00 AM.
If it’s too cold or the weather isn’t cooperating, I’ll use red light therapy as a backup.
Red light therapy (RLT) uses low-wavelength red and near-infrared light to support mitochondrial function, increase cellular energy production, and reduce inflammation. It mimics aspects of natural sunlight and can be supportive for circadian rhythm health.
It’s not quite the same as being outdoors—but it’s still helpful.
Here’s one red light option similar to what I use:
Red Light Therapy Panel – https://a.co/d/i8noojb
Herbal and Supplement Support for Sleep
These supports are highly individualized, and what works for one person may not work for another.
Magnesium Glycinate
I take 400 mg, although this is highly individualized. This form supports muscle relaxation and deeper sleep. I often remember my dreams more vividly when I take it.
Ashwagandha
This herb is not for everyone. It requires special care if you’re on thyroid medication and is not recommended for hyperthyroidism. For the right person, it can support a calmer stress response and better sleep. I trust Gaia Herbs for quality: Gaia Herbs Ashwagandha – https://www.gaiaherbs.com
CBD
I have a love–hate relationship with CBD. For some people, gummies are actually stimulating. For me, I need a fairly hefty dose—and then I sometimes wake up feeling groggy, flat, or “hung over.” It can help me fall back asleep, but it’s definitely one to approach with curiosity and caution.
Sleep-Supporting Herbs
These are herbs I tend to rotate through or take in a formula, usually in tincture (alcohol extract) form:
- Valerian (calming for me, but stimulating for some)
- Hops
- California poppy
- Passionflower
- Skullcap
- Kava
If I wake during the night, I may get out of bed, do a short meditation, and return when sleepiness returns to not associate my bed with “not sleeping”.
Yoga Nidra & Daytime Support
Yoga Nidra is a form of progressive muscle relaxation that can be incredibly effective. I sometimes use it during nighttime awakenings (though that does mean turning my phone on—something I try to limit).
I actually find it even more supportive to practice Yoga Nidra during the day. I use calming (but not sedating) herbs during daytime hours such as wood betony, lemon balm, lavender, passionflower, and milky oats.
Yoga nidra can be especially helpful when I’m feeling dysregulated after a poor night’s sleep and nervous system herbs when taken regularly have the largest impact.
Nasal Breathing, Oxygenation, and Sleep Quality
Nasal breathing is foundational for restorative sleep.
When we breathe through our nose, we produce nasal nitric oxide, which helps: improves oxygen delivery to tissues, supports healthy blood flow, reduces inflammation, and enhances sleep quality and airway stability. Chronic mouth breathing can contribute to snoring and even obstructive sleep apnea. This is a key part of the myofunctional therapy work I do.
In winter especially, I sometimes wake up congested. When that happens, I may use: Alternate nostril breathing (plugging one nostril as I inhale through the other and then switching as I exhale). I love Nasya oil (an Ayurvedic oil) to soothe dry nasal passages—especially after using a neti pot or nasal irrigation which can clear but dry the nasal passages. An air purifier and humidifier are also helpful. I had to wrap my brain around this one living in a humid climate, however it does get dry in the winter.
You can find the Nasya oil I like here:
Ayurvedic Nasya Oil – https://store.lifespa.com/?ref=12561
I also use the SONUband, a wearable device that delivers gentle sound vibrations designed to stimulate nasal cilia and support clearer breathing. I find it very relaxing. It costs around $300, has a 30-day money-back guarantee, and I even rent it out to clients in my office so they can try it first.
Learn more about SONUband here:
SONUband Sound Therapy Device – https://soundhealth.life/products/sonu-band
Sensory Support for Sleep
Getting a weighted blanket is on my list of things to do! This provides proprioceptive input and supports sensory input by mimicking a deep hug, thereby relaxing the nervous system. I use a lavender pillow and may put some oil infused with relaxing herbs on my feet, hands, head, and face.
What to Do When the Mind Won’t Quiet
Sometimes, the most supportive thing I can do is slow my breathing. One technique I use often is Andrew Weil’s 4–7–8 breath. This includes inhaling through the nose for 4 seconds, holding for 7 seconds, and exhaling audibly through the mouth for 8 seconds. I’ll also return to the vagus nerve practices mentioned earlier.
Another surprisingly effective tool is thought interruption—naming random objects in the room (car, chair, desk). A friend taught me this, and it truly works.
I also practice gentle inner dialogue rooted in Internal Family Systems (IFS) or parts work. I might ask this part that does not feel safe enough to rest: What are you believing to be true right now? What do you want me to know? What do you need from me in this moment?
Final Thoughts: Nervous System Sleep Support and Healing
So what will support your sleep?
Often, it’s trial and error. And if you’re struggling, please know—you’re not alone.
The nervous system is always part of the picture, even when sleep disruptions are driven by hormones (like hot flashes). When heat rises, a sympathetic response is triggered—and we can work with the nervous system to calm that response.
Sleep is foundational for healing. I can always feel my health slip when insomnia cycles back in, and it can be challenging to find your way out once you’re there. Sometimes the most supportive thing is to stop trying to sleep—releasing pressure, softening, and simply resting.
Easier said than done, I know.
If this resonates and you’re looking for deeper support, I’d love to connect. Through Root 2 Rise Wellness coaching, I support women navigating sleep disruption, anxiety, digestion issues, and nervous system dysregulation.
If you’re curious about working together so you can **sleep more deeply, wake with steadier energy, live your best life, I invite you to reach out for a free consultation. I’m happy to listen and will let you know honestly if—and how—I can help.
Sweet dreams 💛
