Pathways to Support Sleep Regulation

Sleep isn’t a switch we flip — it’s a process the body moves into when it feels safe, supported, and unpressured.

These pathways focus on restoring rhythm rather than forcing rest
Explore the 5 day reset for daily rhythm support
How Stress & Sleep Interact in the Body

This 20 minute TED talk explains how chronic stress impacts sleep, hormones, and recovery — including how poor sleep can affect testosterone levels, mood, and overall vitality in both men and women.

This is a longer watch, but it’s an excellent overview if you want a deeper understanding of why sleep struggles aren’t just “in your head.”

Watch - "Sleep is your Superpower"  

        

Mind-Body Rhythm

Supporting the nervous system first.

When the nervous system stays in a heightened or alert state, sleep becomes lighter, fragmented, or difficult to initiate. Rather than “trying harder” to sleep, we start by supporting the signals that tell the body it’s safe to slow down.

Small, consistent practices can gently shift the body out of stress mode and into recovery mode. 

This may include:
  • Slow, deep breathing to calm stress signals
  • Mindfulness or stillness practices that reduce mental load
  • A consistent sleep–wake rhythm (even if sleep itself isn’t perfect yet)
  • Gentle movement such as yoga, stretching, walking, or swimming to support regulation without overstimulation
  • Using supporting holistic health products to assist with relaxation, regulation and sleep hygiene. 
  • Removing toxic exposures that may disrupt cortisol and hormone balances.
Over time, these cues help lower evening cortisol and support the body’s natural sleep–wake cycle.

Want to learn gentle practices to support your nervous system regulation and sleep readiness? 

pathways to support sleep regulation

Environment & Lifestyle

Creating conditions that invite rest

Sleep is deeply influenced by our environment and daily rhythm - not just what we do at night, but how we move through the entire day.
Supporting recovery often means adjusting the signals we give our body about when to be alert and when to rest.
Helpful lifestyle supports include:
  • Morning light exposure to anchor circadian rhythm
  • Time in nature to reduce sensory overload
  • Reducing screens and stimulation in the evening
  • Creating a calm, low-light wind-down routine
  • Viewing the bedroom as a space for rest, not productivity - setting intentional sleep "hygiene"
These shifts don’t need to be perfect — they just need to be consistent enough for the body to recognize patterns of safety and rest.

Sleep & Mood Connection

This short, accessible explanation, by Dr Nicole Stephens, explores how sleep quality and emotional regulation are closely linked, and why supporting one often improves the other.

A great watch if you’re feeling emotionally flat, wired-but-tired, or notice mood shifts when sleep is disrupted. - 9 minutes  

Want to explore calming daily practices inside Essential Health Sanctuary?

Simple lifestyle rhythms, community support, and real-life tools
It's free to be part of. 

Everyday Support Tools

My Personal Approach

How I Support Deeper Sleep?

This is what I reach for when my body won’t fully switch off. You know that wired but tired feeling that at times is relentless.
There have been seasons where sleep technically happened - but it wasn’t deep, restorative, or refreshing.
I wasn’t loaded with over anxiety… I was just never fully “off duty.”
What helped wasn’t forcing sleep earlier or trying harder to relax. 
It was supporting my nervous system before bedtime so my body felt safe enough to let go.
Over time, these became my go-to supports for deeper, more settled sleep.

Check out my Doterra pure and natural applications I personally use as these may also be beneficial in setting up your sleep regulation success. 

A short guided explanation of how these supports work together — no pressure to purchase.

Explore My Sleep Support Bundle Watch the Sleep Support Walkthrough

pure and natural applications 

Lavender Peace + Valerian “Magic” Sleep Stick

This is what I reach for when sleep needs extra depth.

The combination of Lavender Peace and Valerian supports:

  • Physical relaxation
  • Deeper rest
  • Letting go of that last layer of tension the body sometimes holds onto
I think of this as my “everything is done for the day” cue.

vetiver essential oil

Vetiver is grounding in a way that’s hard to explain until you experience it.

I use it:

  • On the soles of the feet
  • Along the spine
  • Or diffused very lightly - add to lavender peace in the diffuser (OMG yummy)
It’s especially helpful when the body feels tired but still “on alert.”

Lavender peace

 soft gels

These are my foundation when sleep feels light or broken.

They support:

  • Nervous system calm
  • Mental “noise” settling
  • A smoother transition into sleep
I often use these when my body feels tired but my mind hasn’t quite caught up yet.

copaiba 

soft gels


Copaiba is one of my 
quiet heroes for sleep.

I use it when:

  • My body feels tense or restless
  • I want to support physical relaxation
  • I’ve had a mentally or emotionally demanding day
  • I may even have some aches and pains that need deeper than the muscle or tissue support. 
Copaiba creates calm at a deeper physiological, neurological level, which often translates to better quality sleep.

lavender peace 

blend

This is part of my evening wind-down ritual rather than a “sleep fix.”

I use it:

  • In a diffuser in the evening
  • On pulse points or the back of the neck
  • As a signal to my body that the day is slowing down

    It’s less about sedation and more about permission to soften.

Explore My 

Sleep Support 

Bundle & Save

For those who want the most complete support in one place, starting with proven combinations can reduce overwhelm and improve consistency.


Prefer to learn about 
each product first? → Watch
 the sleep support 
walkthrough.

(You may hear Serenity mentioned in the video - this is the US name for Lavender Peace. Same blend, same support)

How I use these together?


I don’t use everything every night. I choose based on:

  • How wired or tired I feel
  • Whether my body needs calming, grounding, or deeper relaxation
  • What kind of day I’ve had
Sleep support doesn’t need to be rigid - it needs to be responsive. That's where I trust these natural supports because they aim for the cellular level of the body and in turn are catalysts for great sleep. 

Gentle Reminder
These aren’t sleep aids designed to knock you out. (although they do pack a punch :-)
They’re nervous system support tools that help the body feel safe enough to rest - which is where real recovery happens.


Explore Sleep & Nervous System Support? 

"Tools I personally use to support deeper, more restorative sleep"

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Ongoing support for calmer nights and steadier rhythms?

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Essential Health Sanctuary.