Sleep Better Tonight: Your Guide to Calming the Body & Mind for Restorative Sleep

"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. 🌙✨ Want coaching with me?? Visit www.evolution-health.co for more info!! Come see me in West Virginia in September at Wellness Weekend!! www.brendaworkmanspeaks/wellnessweekend To enjoy the benefits of antioxidants, stock up on Amla Green!! Use this link for an exclusive discount: www.amlagreen.com/greenglow 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 sessionsBreathe (iOS) - Simple breathing exercise remindersCalm - Sleep stories and breathing exercisesHeadspace - Guided meditations for anxiety and sleep Sleep Tracking: Sleep Cycle - Tracks sleep patterns and nervous system recoveryOura Ring - Monitors heart rate variability (HRV) as a marker of parasympathetic function Aromatherapy & Sensory Resources Essential Oil Companies: Plant Therapy - High-quality, affordable essential oilsRocky Mountain Oils - Therapeutic-grade oils with detailed usage guidesAura 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 OberResearch from Journal of Environmental and Public Health on earthing benefits Products: Earthing.com - Grounding mats and sheets for indoor useUltimate 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 regulationInternational Association of Yoga Therapists - Find certified yoga therapistsSomatic Experiencing International - Trauma-informed nervous system work Free Online Resources Websites: Polyvagal Institute (polyvagalinstitute.org) - Dr. Stephen Porges' researchTrauma Research Foundation - Free resources on nervous system healingGreater 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 techniquesPeter Levine - Somatic experiencing exercises Simple Starting ...