"Your body already knows how to sleep—you just need to remind your nervous system how to let go."- Kylie Buckner, RN

Show Description:

Struggling to fall asleep or stay asleep? You’re not alone. In this episode, I’ll show you how to activate your parasympathetic nervous system—the body’s natural “calm switch”—to ease anxiety, reduce stress, and invite restorative sleep. You’ll learn simple, science‑backed tools like mindful breathing, grounding rituals, and sensory cues that bring you out of your head and back into your body.

From cutting off caffeine at the right time to creating mindful moments with aromatherapy and music, these are the exact strategies I use every day to support my own anxiety, improve sleep quality, and wake up refreshed.

This episode is perfect for you if:

✓ You struggle with falling asleep or staying asleep

✓ Your mind races with worry and "what-ifs"

✓ You feel constantly "on edge" or overwhelmed

✓ You want natural, science-backed tools for managing stress

✓ You're tired of relying on medications or quick fixes

✓ You want to feel more present and grounded in your daily life

Hit play and discover how to reclaim peaceful nights and calmer days, starting tonight. 🌙✨



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References & Resources
Scientific Research & Books

Books:

• "The Body Keeps the Score" by Bessel van der Kolk - Excellent on trauma, nervous system, and body-based healing


• "Waking the Tiger" by Peter Levine - Foundational work on nervous system regulation


• "The Polyvagal Theory" by Stephen Porges - The science behind vagus nerve and parasympathetic activation


• "Why We Sleep" by Matthew Walker - Comprehensive research on sleep and nervous system recovery


• "Breath: The New Science of a Lost Art" by James Nestor - Deep dive into breathing techniques

Key Research Studies:

• Journal of Clinical Medicine (2019) - "Effects of Parasympathetic Activation on Cortisol Levels"


• Frontiers in Psychology (2018) - "Vagus Nerve Stimulation and Mental Health"


• Sleep Medicine Reviews (2020) - "Autonomic Nervous System and Sleep Quality"

Apps & Digital Resources

Breathing & Meditation Apps:

• Insight Timer - Free meditation app with parasympathetic-focused sessions


• Breathe (iOS) - Simple breathing exercise reminders


• Calm - Sleep stories and breathing exercises


• Headspace - Guided meditations for anxiety and sleep

Sleep Tracking:

• Sleep Cycle - Tracks sleep patterns and nervous system recovery


• Oura Ring - Monitors heart rate variability (HRV) as a marker of parasympathetic function

Aromatherapy & Sensory Resources

Essential Oil Companies:

• Plant Therapy - High-quality, affordable essential oils


• Rocky Mountain Oils - Therapeutic-grade oils with detailed usage guides


• Aura Cacia - Accessible aromatherapy products available in most health stores

Specific Calming Scents to Look For:

• Lavender (most researched for anxiety/sleep)


• Bergamot (reduces cortisol)


• Chamomile (promotes relaxation)


• Sandalwood (grounding and calming)


• Ylang-ylang (reduces heart rate)

Grounding & Earthing Resources

Books:

• "Earthing: The Most Important Health Discovery Ever?" by Clinton Ober


• Research from Journal of Environmental and Public Health on earthing benefits

Products:

• Earthing.com - Grounding mats and sheets for indoor use


• Ultimate Longevity - Grounding products with scientific backing

Music & Sound Therapy

Platforms:

• Spotify/Apple Music Playlists: Search "parasympathetic activation," "vagus nerve music," or "528 Hz healing"


• YouTube Channels:
  
  
  • "Meditative Mind" - Healing frequencies
  
  
  • "The Honest Guys" - Guided relaxations
  
  
  • "Jason Stephenson" - Sleep meditations
  
  
  
  

Specific Frequencies:

• 528 Hz (DNA repair frequency)


• 432 Hz (natural harmonic)


• Binaural beats for relaxation (8-10 Hz alpha waves)

Cold Therapy Resources

Books:

• "The Wim Hof Method" by Wim Hof - Breathing and cold exposure techniques


• "What Doesn't Kill Us" by Scott Carney - Science of cold adaptation

Apps:

• Wim Hof Method App - Guided breathing and cold exposure protocols

Professional Resources

Find Practitioners:

• Psychology Today - Search for therapists specializing in somatic therapy or nervous system regulation


• International Association of Yoga Therapists - Find certified yoga therapists


• Somatic Experiencing International - Trauma-informed nervous system work

Free Online Resources

Websites:

• Polyvagal Institute (polyvagalinstitute.org) - Dr. Stephen Porges' research


• Trauma Research Foundation - Free resources on nervous system healing


• Greater Good Science Center (UC Berkeley) - Research-backed wellness practices

YouTube Channels for Techniques:

• Sukie Baxter - Whole Body Revolution (nervous system education)


• Irene Lyon - Nervous system regulation techniques


• Peter Levine - Somatic experiencing exercises

Simple Starting Points

For Beginners:

1. Download Insight Timer (free) and search "parasympathetic"


2. Try lavender hand soap from any grocery store


3. Set phone reminders for 4-7-8 breathing 3x daily


4. Spend 10 minutes barefoot outside daily


5. Dim lights 2 hours before bed

For Those Ready to Go Deeper:

• Read "The Body Keeps the Score"


• Invest in a grounding mat for your workspace


• Try a 30-day breathing practice challenge


• Work with a somatic therapist


• Track HRV with an Oura ring or similar device