Nervous System Regulation Course: Six Tips for Falling Asleep
Six evidence-based sleep strategies rooted in nervous system regulation
If you’ve been lying awake at night—mind racing, body buzzing—you’re not alone. Many of us carry chronic stress in our nervous systems, especially in a world that rarely slows down. Whether you’re a highly sensitive person, a trauma survivor, or simply overstimulated by modern life, improving your sleep starts with understanding your nervous system.
As a trauma therapist and nervous system educator, I created my Nervous System Regulation Course to help people reconnect with their bodies, establish boundaries, and build the internal safety needed for rest and resilience.
Below, I’m sharing six practical, research-backed tips for a better night’s rest, inspired by both clinical wisdom and personal experience.
Six Nervous System Approved Sleep Tips
1. Reserve Your Bed for Sleep (and Intimacy) Only
Your bed should be a sanctuary for rest, not a multi-purpose workstation or entertainment zone. When you read, scroll, or work in bed, your brain begins to associate your sleep space with activity and stimulation rather than restoration.
My take: Make your bed a tech-free zone. No Netflix, no emails—just sleep or sex. Personally, I allow myself to read a few pages of a book before bed, but I stick to this boundary almost religiously. It’s part of my nervous system hygiene.
02. Create a Wind-Down Ritual 30–60 Minutes Before Bed
Just as morning routines set the tone for your day, evening rituals prepare your nervous system for rest. This helps regulate your circadian rhythm and tells your body it’s safe to wind down.
My take: Dim the lights, sip warm turmeric milk, apply calming essential oils, or listen to soft music. If I’m overstimulated (which happens a lot in New York), I make a warm turmeric milk latte to ground myself.
Bedtime Turmeric Latte Recipe:
Heat a cup of milk (oat, almond, dairy…whatever you like)
Add a bit of cinnamon, turmeric, nutmeg, and ginger (no need to measure)
Warm just below a boil
Stir in ¼ tsp honey
Sip and enjoy!
02. Create a Wind-Down Ritual 30–60 Minutes Before Bed
Just as morning routines set the tone for your day, evening rituals prepare your nervous system for rest. This helps regulate your circadian rhythm and tells your body it’s safe to wind down.
My take: Dim the lights, sip warm turmeric milk, apply calming essential oils, or listen to soft music. If I’m overstimulated (which happens a lot in New York), I make a warm turmeric milk latte to ground myself.
03. If You Can’t Sleep, Get Out of Bed
Tossing and turning only creates frustration and reinforces anxiety around sleep. If you’re not drifting off after 20 minutes, gently remove yourself from bed and do something calming, such as journaling, meditating, or sitting in a restorative yoga pose. Then, return when drowsiness sets in.
My take: This is the hardest rule for me to follow. Even during a recent bout of insomnia, I still struggled to bring myself out of bed and onto the couch. Therapists are humans too!
04. Keep Your Bedroom Cool (Ideally 62–66°F)
A cooler environment signals to your body that it’s time to sleep. Studies show that this temperature range improves sleep quality, hormone regulation, and nervous system recovery.
My take: This is HUGE for me. I sleep hot, but I also love a heavy blanket. So yes, I’m complicated, but regardless, I always make sure to keep my bedroom cool.
05. Wake up and go to bed at the same time
Going to bed and waking up at the same time every day helps train your body to rest more naturally, without obsessing over “perfect” sleep. This consistency strengthens your nervous system and circadian rhythm.
My take: When I stopped chasing 8 hours and instead focused on finding a natural sleep rhythm, my sleep improved dramatically. You can read more about my journey with sleep issues here.
06. Limit Caffeine to One Cup Before Noon
Caffeine can mimic anxiety symptoms—racing heart, jitteriness, and shallow breathing. It also blocks adenosine, the neurotransmitter that makes you feel sleepy.
My take: If you love your morning brew, have it early and consider swapping afternoon coffee for a calming tea. Matcha is gentler but still counts as caffeine, so stay mindful of what time you’re drinking it.
Nervous System Regulation Isn’t About Perfection
The most effective sleep tools are often simple, slow, and already within reach. No new prescriptions. No fancy supplements. Just a few shifts in how you relate to your body and your environment.
If you’re looking to deepen this work, my Nervous System Regulation Course—Nervous System Reset—offers trauma-informed strategies to support rest, healing, and resilience. You’ll learn how to identify your nervous system states, soothe your sleep anxiety, and create a life that feels safe enough for deep rest.
Ready to reset your nervous system? Explore the full Nervous System Regulation Course here.
More notes on nervous system regulation:
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.