Podcast Summary: "Resolving Sleep Issues Through Nervous System Regulation"

Podcast: You Make Sense
Host: Sarah Baldwin
Episode Date: April 1, 2025

Overview

In this episode of You Make Sense, somatic experiencing practitioner Sarah Baldwin explores the root causes of sleep issues, emphasizing the central role of nervous system regulation. Drawing from neuroscience, trauma research, and her personal journey, Sarah explains why regulation—rather than surface-level “sleep hygiene”—is foundational for deep, restorative sleep. She also answers listener questions, offering tangible tools for lasting change.

Key Discussion Points and Insights

1. Why We Struggle With Sleep: The Nervous System Connection

Main Idea: Difficulty falling or staying asleep is primarily caused by a dysregulated nervous system.

Dysregulation Explained: “Dysreg is simply active self protection. It essentially means that our nervous systems do not think we are currently safe... our nervous systems are superimposing the past onto the present.” — Sarah Baldwin [01:23]
Our bodies may withhold deep rest if the nervous system detects (or remembers) danger, whether real, anticipated, or historical.
States of dysregulation:
- Sympathetic (“fight or flight”): Overwhelm, hyper-arousal, inability to relax before bed.
- Freeze: Immobilization, trapped energy, restless but unable to rest.
- Stillness (regulated state): Achieved when a blend of regulation and a manageable dose of immobilization is present, allowing for true rest.

2. The Foundation of Quality Sleep: Regulation

Main Idea: Sleep optimization tips are only effective if built upon a regulated nervous system.

“You can do all these optimizational things… but if you are not focusing on the foundation, those things are only going to work so much.” — Sarah [07:34]

3. Essential Ingredients for Deep Rest

Sarah breaks down factors supporting both sleep and nervous system regulation:

Connection: Loneliness or social disconnection exacerbates dysregulation. Even small moments of connection (e.g., greeting someone at a coffee shop) help.
Time in Nature: Regular, genuine connection to natural environments (no phone) calms the system.
Movement: Daily movement, even brief or limited, discharges stress.
Restorative Rest: Rest isn’t passive stimulation (e.g., scrolling or watching TV), but involves activities like sound baths, calming music, nature sounds, yoga nidra, or journaling to induce stillness.
Purpose: Feeling connected to a purposeful life provides healthy energy output and fulfillment, leading to restful tiredness.
Safety: Real and perceived safety at home and during nighttime is crucial, often requiring somatic work to uncouple past trauma from the present.

Quote: “Our nervous systems will not allow for [deep sleep] if we are not actually safe.” — Sarah [27:08]

4. Consequences of Chronic Sleep Deprivation

Exacerbated dysregulation: Poor sleep increases nervous system dysregulation, creating a self-sustaining loop.
Physical health issues: Weakened immunity, increased inflammation, flare-ups of chronic or autoimmune diseases.
Cognitive and emotional impacts: Diminished problem-solving, reduced access to the “adult self,” lower stress tolerance, heightened reactivity.
Quality of life: Strained relationships, low productivity, loss of creativity, and sense of joy.
Anticipatory anxiety: Fear and expectation of poor sleep can perpetuate the pattern.

5. Modern Life and Sleep Struggles

Sarah highlights external factors compounding sleep issues:

Overloading on news, emails, and low-quality digital “connection.”
Urban environments: Excess stimuli, light/noise pollution, lack of access to nature.
Sedentary lifestyle: Office work and lack of movement keep the system in chronic stress.

Quote: “We live in a world that is not conducive to the things that are necessary to support us to have deep sleep.” — Sarah [51:57]

6. Three Categories of Sleep Struggle

a. Trouble Getting to Sleep

For some, late-night wakefulness is a nervous system strategy to avoid unsafe situations experienced during the day.
“The nervous system will see nighttime as a refuge if the world feels unsafe when awake.” — Sarah [53:29]
The “doer part” keeps you busy to control circumstances; the to-do list never ends.

b. Trouble Falling Asleep

Stress, anxiety, or trauma associations with night/home prevent sleep onset.
The body remains on alert, anticipating future threats.

c. Trouble Staying Asleep

Exhaustion leads to falling asleep quickly but waking up as soon as the body comes out of deep exhaustion.
Disrupted circadian rhythms (not getting enough natural light during the day).
Caffeine intake too close to bedtime.
Emotional/physical digestion: Eating or consuming heavy emotions/news before bed interrupts rest.

Practical Solutions and Somatic Tools

a. Daily Nervous System Regulation

Regulation must happen throughout the day, not just at bedtime.
Simple acts: Short walks, sunlight breaks, movement between meetings.
“The more you regulate throughout your day, the better your sleep is going to be.” — Sarah [01:11:18]

b. Honoring Internal Rhythms (Stop Overriding Yourself)

Avoid “self-abandonment” and chronic yes-saying.
Notice when you ignore tiredness, stress, or the need to slow down.

c. Movement

Any form of accessible movement (walking, even upper body stretches) is restorative.
Bilateral stimulation from walking helps calm the nervous system.

d. Nighttime Routine (“Sleep Hygiene”)

Aim for a window (ideally 2 hours, but start with 30 minutes) of winding down.
Lower lights, use candles or orange lighting (avoid toxic candles).
Turn off screens at least 30 minutes before sleep.
Activities: Reading, writing, meditative practices, soothing music or sound baths.
“Remember one moment where you felt deep presence… That felt sense is what we’re looking to elicit every single night.” — Sarah [01:15:38]

e. Brain Dump Journaling

Write down intrusive or overwhelming thoughts in a designated journal before bed; keep it in another room.
This reassures the protective “doer” part that you will address these thoughts, just not now.

f. Decoupling Work from Home

Create a physical and energetic separation: Establish a fake “commute” (e.g., a post-work walk) to mark the transition.
Use somatic or energy-clearing practices (visualization, movement) to shift out of “work energy” at home.

g. Creating Safety (Especially for Those with Trauma History)

Physical (locks, soothing items) and symbolic (ritual, spiritual support) changes to increase the sense of safety.
Show your nervous system that current home/nighttime is different than the past.

Notable Quotes & Memorable Moments

On the vicious cycle of dysregulation and sleep:
“If I'm already not dysregulated, I don't get great sleep. That creates more dysregulation… worse sleep, which means higher levels of dysregulation.” — Sarah [31:44]
On true rest:
“A lot of times we think that we are resting, but really we're stimulating. If I'm sitting on the couch and I'm scrolling Instagram, that is not restorative rest.” — Sarah [18:51]
On the effect of grief and subconscious processing:
“Our subconscious is always trying to wake us up... with grief, it'll bubble things up that are asking to be looked at.” — Sarah [01:37:07]
On making change sustainable:
“Slower is how we go faster.” — Sarah [01:55:49]

Listener Q&A: Sleep in Real Life

(Timestamps reference Sarah’s answers, not the question recordings)

1. Chronic Insomnia and Waking Early [01:26:49]

Question: How might nervous system regulation help when sleep therapy fails, and sleep is interrupted nightly by early waking?

CBT can be helpful, but only when the nervous system is already regulated; it won’t work in active dysregulation.
When waking in the middle of the night, get out of bed and do something regulating (not your phone); avoid creating negative associations with the bed.
Focus on stretching capacity for sleep incrementally, not expecting perfect transformation overnight.

2. Waking in the Night After Relationship Loss [01:32:55]

Question: How to move from short, disrupted sleep towards restful nights after a major breakup?

Grief, unresolved issues, and a change in nighttime safety cues (like the partner’s presence) can disrupt sleep.
Emotionally process grief during waking hours to reduce nighttime awakenings.
When waking up, gentle movement or soothing activities outside the bed help; return to bed only when regulated.

3. Saying Yes to Yourself vs. External Pressures [01:48:58]

Question: How to stick to personal sleep needs despite external pressures (exams, partner’s schedule)?

Many people habitually override their needs due to learned patterns of seeking safety.
Begin by making small, tolerable changes towards honoring your own rhythms.
Support from partners (reassurance) can increase the sense of safety as you set boundaries.

Tools, Takeaways & Encouragement

Foundational focus: Prioritize nervous system regulation over tips and tricks.
Daily action: Small, regular regulation practices throughout the day have more impact than one big “sleep fix.”
Gentleness and sustainability: Move forward at a pace your system can tolerate for lasting change.
Hope: “Your system inherently knows how to have deep sleep… It wants it very, very much. It also knows how to regulate.” — Sarah [01:23:35]

Timestamps for Important Segments

[01:23] Defining dysregulation and sleep challenges
[07:34] Importance of nervous system regulation
[18:51] Restorative rest vs. stimulation
[27:08] The role of safety at home and nighttime
[31:44] Self-perpetuating cycle of dysregulation from lack of sleep
[51:57] Modern life’s unique sleep challenges
[53:29] Why nighttime can feel safer than daytime for some
[01:11:18] The necessity of daily, not just nightly, regulation
[01:15:38] Building a stillness-inducing bedtime routine
[01:26:49] Listener Q&A – Chronic insomnia and nighttime waking
[01:32:55] Listener Q&A – Grief, breakup, and disrupted sleep
[01:48:58] Listener Q&A – Setting boundaries and sustainable change

Final Thoughts

Sarah Baldwin’s heartfelt, validating exploration of sleep issues highlights that achieving restorative sleep comes through compassionately listening to our bodies, addressing underlying dysregulation, and making incremental lifestyle and somatic changes. Her approach is both practical and hopeful, offering a pathway out of the self-reinforcing cycle of poor sleep and chronic stress.

Want to go deeper? Sarah’s 10-week somatic healing program, “You Make Sense,” is open for enrollment, offering guided support for nervous system regulation, healing, and lasting well-being. More resources are available through her email community. (See episode show notes.)

Podcast Summary: "Resolving Sleep Issues Through Nervous System Regulation"

Podcast: You Make Sense
Host: Sarah Baldwin
Episode Date: April 1, 2025

Overview

Key Discussion Points and Insights

1. Why We Struggle With Sleep: The Nervous System Connection

Main Idea: Difficulty falling or staying asleep is primarily caused by a dysregulated nervous system.

Dysregulation Explained: “Dysreg is simply active self protection. It essentially means that our nervous systems do not think we are currently safe... our nervous systems are superimposing the past onto the present.” — Sarah Baldwin [01:23]
Our bodies may withhold deep rest if the nervous system detects (or remembers) danger, whether real, anticipated, or historical.
States of dysregulation:
- Sympathetic (“fight or flight”): Overwhelm, hyper-arousal, inability to relax before bed.
- Freeze: Immobilization, trapped energy, restless but unable to rest.
- Stillness (regulated state): Achieved when a blend of regulation and a manageable dose of immobilization is present, allowing for true rest.

2. The Foundation of Quality Sleep: Regulation

Main Idea: Sleep optimization tips are only effective if built upon a regulated nervous system.

“You can do all these optimizational things… but if you are not focusing on the foundation, those things are only going to work so much.” — Sarah [07:34]

3. Essential Ingredients for Deep Rest

Sarah breaks down factors supporting both sleep and nervous system regulation:

Connection: Loneliness or social disconnection exacerbates dysregulation. Even small moments of connection (e.g., greeting someone at a coffee shop) help.
Time in Nature: Regular, genuine connection to natural environments (no phone) calms the system.
Movement: Daily movement, even brief or limited, discharges stress.
Restorative Rest: Rest isn’t passive stimulation (e.g., scrolling or watching TV), but involves activities like sound baths, calming music, nature sounds, yoga nidra, or journaling to induce stillness.
Purpose: Feeling connected to a purposeful life provides healthy energy output and fulfillment, leading to restful tiredness.
Safety: Real and perceived safety at home and during nighttime is crucial, often requiring somatic work to uncouple past trauma from the present.

Quote: “Our nervous systems will not allow for [deep sleep] if we are not actually safe.” — Sarah [27:08]

4. Consequences of Chronic Sleep Deprivation

Exacerbated dysregulation: Poor sleep increases nervous system dysregulation, creating a self-sustaining loop.
Physical health issues: Weakened immunity, increased inflammation, flare-ups of chronic or autoimmune diseases.
Cognitive and emotional impacts: Diminished problem-solving, reduced access to the “adult self,” lower stress tolerance, heightened reactivity.
Quality of life: Strained relationships, low productivity, loss of creativity, and sense of joy.
Anticipatory anxiety: Fear and expectation of poor sleep can perpetuate the pattern.

5. Modern Life and Sleep Struggles

Sarah highlights external factors compounding sleep issues:

Overloading on news, emails, and low-quality digital “connection.”
Urban environments: Excess stimuli, light/noise pollution, lack of access to nature.
Sedentary lifestyle: Office work and lack of movement keep the system in chronic stress.

Quote: “We live in a world that is not conducive to the things that are necessary to support us to have deep sleep.” — Sarah [51:57]

6. Three Categories of Sleep Struggle

a. Trouble Getting to Sleep

For some, late-night wakefulness is a nervous system strategy to avoid unsafe situations experienced during the day.
“The nervous system will see nighttime as a refuge if the world feels unsafe when awake.” — Sarah [53:29]
The “doer part” keeps you busy to control circumstances; the to-do list never ends.

b. Trouble Falling Asleep

Stress, anxiety, or trauma associations with night/home prevent sleep onset.
The body remains on alert, anticipating future threats.

c. Trouble Staying Asleep

Exhaustion leads to falling asleep quickly but waking up as soon as the body comes out of deep exhaustion.
Disrupted circadian rhythms (not getting enough natural light during the day).
Caffeine intake too close to bedtime.
Emotional/physical digestion: Eating or consuming heavy emotions/news before bed interrupts rest.

Practical Solutions and Somatic Tools

a. Daily Nervous System Regulation

Regulation must happen throughout the day, not just at bedtime.
Simple acts: Short walks, sunlight breaks, movement between meetings.
“The more you regulate throughout your day, the better your sleep is going to be.” — Sarah [01:11:18]

b. Honoring Internal Rhythms (Stop Overriding Yourself)

Avoid “self-abandonment” and chronic yes-saying.
Notice when you ignore tiredness, stress, or the need to slow down.

c. Movement

Any form of accessible movement (walking, even upper body stretches) is restorative.
Bilateral stimulation from walking helps calm the nervous system.

d. Nighttime Routine (“Sleep Hygiene”)

Aim for a window (ideally 2 hours, but start with 30 minutes) of winding down.
Lower lights, use candles or orange lighting (avoid toxic candles).
Turn off screens at least 30 minutes before sleep.
Activities: Reading, writing, meditative practices, soothing music or sound baths.
“Remember one moment where you felt deep presence… That felt sense is what we’re looking to elicit every single night.” — Sarah [01:15:38]

e. Brain Dump Journaling

Write down intrusive or overwhelming thoughts in a designated journal before bed; keep it in another room.
This reassures the protective “doer” part that you will address these thoughts, just not now.

f. Decoupling Work from Home

Create a physical and energetic separation: Establish a fake “commute” (e.g., a post-work walk) to mark the transition.
Use somatic or energy-clearing practices (visualization, movement) to shift out of “work energy” at home.

g. Creating Safety (Especially for Those with Trauma History)

Physical (locks, soothing items) and symbolic (ritual, spiritual support) changes to increase the sense of safety.
Show your nervous system that current home/nighttime is different than the past.

Notable Quotes & Memorable Moments

On the vicious cycle of dysregulation and sleep:
“If I'm already not dysregulated, I don't get great sleep. That creates more dysregulation… worse sleep, which means higher levels of dysregulation.” — Sarah [31:44]
On true rest:
“A lot of times we think that we are resting, but really we're stimulating. If I'm sitting on the couch and I'm scrolling Instagram, that is not restorative rest.” — Sarah [18:51]
On the effect of grief and subconscious processing:
“Our subconscious is always trying to wake us up... with grief, it'll bubble things up that are asking to be looked at.” — Sarah [01:37:07]
On making change sustainable:
“Slower is how we go faster.” — Sarah [01:55:49]

Listener Q&A: Sleep in Real Life

(Timestamps reference Sarah’s answers, not the question recordings)

1. Chronic Insomnia and Waking Early [01:26:49]

Question: How might nervous system regulation help when sleep therapy fails, and sleep is interrupted nightly by early waking?

CBT can be helpful, but only when the nervous system is already regulated; it won’t work in active dysregulation.
When waking in the middle of the night, get out of bed and do something regulating (not your phone); avoid creating negative associations with the bed.
Focus on stretching capacity for sleep incrementally, not expecting perfect transformation overnight.

2. Waking in the Night After Relationship Loss [01:32:55]

Question: How to move from short, disrupted sleep towards restful nights after a major breakup?

Grief, unresolved issues, and a change in nighttime safety cues (like the partner’s presence) can disrupt sleep.
Emotionally process grief during waking hours to reduce nighttime awakenings.
When waking up, gentle movement or soothing activities outside the bed help; return to bed only when regulated.

3. Saying Yes to Yourself vs. External Pressures [01:48:58]

Question: How to stick to personal sleep needs despite external pressures (exams, partner’s schedule)?

Many people habitually override their needs due to learned patterns of seeking safety.
Begin by making small, tolerable changes towards honoring your own rhythms.
Support from partners (reassurance) can increase the sense of safety as you set boundaries.

Tools, Takeaways & Encouragement

Foundational focus: Prioritize nervous system regulation over tips and tricks.
Daily action: Small, regular regulation practices throughout the day have more impact than one big “sleep fix.”
Gentleness and sustainability: Move forward at a pace your system can tolerate for lasting change.
Hope: “Your system inherently knows how to have deep sleep… It wants it very, very much. It also knows how to regulate.” — Sarah [01:23:35]

Timestamps for Important Segments

[01:23] Defining dysregulation and sleep challenges
[07:34] Importance of nervous system regulation
[18:51] Restorative rest vs. stimulation
[27:08] The role of safety at home and nighttime
[31:44] Self-perpetuating cycle of dysregulation from lack of sleep
[51:57] Modern life’s unique sleep challenges
[53:29] Why nighttime can feel safer than daytime for some
[01:11:18] The necessity of daily, not just nightly, regulation
[01:15:38] Building a stillness-inducing bedtime routine
[01:26:49] Listener Q&A – Chronic insomnia and nighttime waking
[01:32:55] Listener Q&A – Grief, breakup, and disrupted sleep
[01:48:58] Listener Q&A – Setting boundaries and sustainable change

Resolving Sleep Issues Through Nervous System Regulation

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Summary

Podcast Summary: "Resolving Sleep Issues Through Nervous System Regulation"

Overview

Key Discussion Points and Insights

1. Why We Struggle With Sleep: The Nervous System Connection

2. The Foundation of Quality Sleep: Regulation

3. Essential Ingredients for Deep Rest

4. Consequences of Chronic Sleep Deprivation

5. Modern Life and Sleep Struggles

6. Three Categories of Sleep Struggle

a. Trouble Getting to Sleep

b. Trouble Falling Asleep

c. Trouble Staying Asleep

Practical Solutions and Somatic Tools

a. Daily Nervous System Regulation

b. Honoring Internal Rhythms (Stop Overriding Yourself)

c. Movement

d. Nighttime Routine (“Sleep Hygiene”)

e. Brain Dump Journaling

f. Decoupling Work from Home

g. Creating Safety (Especially for Those with Trauma History)

Notable Quotes & Memorable Moments

Listener Q&A: Sleep in Real Life

1. Chronic Insomnia and Waking Early [01:26:49]

2. Waking in the Night After Relationship Loss [01:32:55]

3. Saying Yes to Yourself vs. External Pressures [01:48:58]

Tools, Takeaways & Encouragement

Timestamps for Important Segments

Final Thoughts

Summary

Podcast Summary: "Resolving Sleep Issues Through Nervous System Regulation"

Overview

Key Discussion Points and Insights

1. Why We Struggle With Sleep: The Nervous System Connection

2. The Foundation of Quality Sleep: Regulation

3. Essential Ingredients for Deep Rest

4. Consequences of Chronic Sleep Deprivation

5. Modern Life and Sleep Struggles

6. Three Categories of Sleep Struggle

a. Trouble Getting to Sleep

b. Trouble Falling Asleep

c. Trouble Staying Asleep

Practical Solutions and Somatic Tools

a. Daily Nervous System Regulation

b. Honoring Internal Rhythms (Stop Overriding Yourself)

c. Movement

d. Nighttime Routine (“Sleep Hygiene”)

e. Brain Dump Journaling

f. Decoupling Work from Home

g. Creating Safety (Especially for Those with Trauma History)

Notable Quotes & Memorable Moments

Listener Q&A: Sleep in Real Life

1. Chronic Insomnia and Waking Early [01:26:49]

2. Waking in the Night After Relationship Loss [01:32:55]

3. Saying Yes to Yourself vs. External Pressures [01:48:58]

Tools, Takeaways & Encouragement

Timestamps for Important Segments

Final Thoughts