A Guided Wind-Down Practice for Sleep

In this episode Amanda shares her favorite anxiety equation (Anxiety = an overestimation of threat + underestimation of your ability to manage the threat) through a lens of two personal examples. She also shares a little life update and upcoming plans for the next segment on the podcast.Hit play to join her for a candid, unscripted conversation with an ending invitation to write in (on the form linked below) to share what you'd like to hear future episodes on and that if you've found the podcast helpful to leave a review to help get these tools and conversations out to even more people who need them.*Want me to talk about something specific on the podcast? Let me know HERE.—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

In today's episode, Amanda shares something she's never shared publicly before — a little bedtime song she wrote for her kids that's become a nightly staple. What started as a spontaneous attempt to teach her children the things she wished she'd known earlier has turned into a fun family song teaching the fundamentals of mental and physical health. Amanda share the song with you, invites you to make it your own, and then breaks down each line of the song and what it means not just for the littles in our lives, but for the adults who are still doing this healing work themselves.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think.3 Takeaways:Your morning sets the stage for your night. Getting outside for 5–15 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night.Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time.Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive."Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually are.3 Takeaways:Flexibility is a healing skill. When one foundation slips, pivot to what's accessible. Doing less well is still doing something.Your symptoms make sense given the load. Context isn't an excuse — it's accurate information that guides you back to what you need.Healing is strategic. The six domains of healing give you a map so that when life gets chaotic, you know where to look instead of trying harder at everything at once.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

Today’s episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We’ll start by moving through a short discharging sequence to process any lingering stress from the day, then move into some gentle breathwork.This first part of the practice can be done standing beside your bed, sitting on the edge of it, or already lying down — whatever feels right for where you are tonight.There's nothing you need to do to prepare, just be here as you are, hit play and let's begin.—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

In Part 2 of this sleep anxiety series, Amanda gets practical. She breaks down exactly what to do when you can't fall asleep, what to do when you wake up in the middle of the night, and offers a full toolkit of cognitive, environmental, and somatic practices that shift the conditions for sleep over time. If Part 1 was the understanding, this is the application.Click here to preorder at $50 off (or learn more about) the Ohm Breathing Lamp.ps. this is *not* an affiliate link, I just genuinely love this product3 Takeaways:You can't force sleep, but you can build better conditions for it. The middle-of-the-night wake-up needs a different response than lying there fighting it. Sit up, name the state, meet the sensation, reach for breathwork over your phone, and get up if you're still activated after 20-30 minutes. Every regulated response starts to undo the old pattern.Your daytime is the preparation for your nighttime. Morning sunlight, consistent wake time, movement, processing stress before it accumulates — none of this feels like sleep hygiene but all of it is.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

Sleep anxiety is one of the most common experiences for people living with chronic stress, anxiety, and dysregulation. In Part 1 of this three-part series, Amanda breaks down why the nervous system is at the center of sleep disruption, the difference between not being able to fall asleep and middle-of-the-night wake-ups, and the primary drivers behind nighttime anxiety. This is the understanding episode — Part 2 brings the tools, and Part 3 is a guided wind-down practice.3 Takeaways:Sleep requires safety, not effort. Your nervous system won't let you go offline until it believes the coast is clear. Sleep disruption during chronic stress isn't a flaw — it's your system doing its job. The path forward is building safety, not trying harder.There are two distinct flavors of sleep anxiety and they feed each other. Not being able to fall asleep and waking in the night share the same root — a nervous system that hasn't received the signal that it's safe to rest.If the middle-of-the-night wake-up is consistent, it's not random. Four primary drivers are worth understanding: dysregulated cortisol, unprocessed stress, conditioned arousal, and blood sugar instability. Knowing which applies to you is where the work starts.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontheriseWebsite: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

Understanding self-harm through a nervous system lens changes everything — and in this episode, Amanda breaks down what's actually happening in the brain and body when this behavior shows up, why it works as a short-term regulation strategy even when it comes at a high cost, and what genuinely helps address the root of the pattern rather than just the behavior itself.3 Takeaways:Self-harm is a nervous system regulation attempt. Understanding this is not permission to continue it — it's the foundation for approaching it without shame.The nervous system underneath self-harm is physiologically dysregulated, not just psychologically. Healing has to target the nervous system itself, not just thoughts or behaviors in isolation.Effective alternatives work when they do the same jobs as self-harm — building discharge pathways and widening the window of tolerance. That takes time and often professional support, and healing is genuinely possible.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Resources:988 Suicide and Crisis Lifeline: call or text 988Crisis Text Line: text HOME to 741741—Research referenced in this episode:Cornell Research Program on Self-Injury and Recovery — The Neurobiology of NSSIPMC/NIH — Self-harm and emotional regulation researchMedlinePlus — Self-harm overviewNature Mental Health (2025) — Electrodermal activity and self-harm—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

Walking for mental health goes deeper than most people realize — and in this episode, Amanda breaks down exactly why increasing your daily step count is one of the highest-return nervous system practices you're probably underutilizing. From bilateral movement and cortisol metabolism to blood sugar stability and sleep, the science behind a simple daily walk is more connected to your emotional wellbeing than you might think.3 Takeaways:Walking touches many of the underlying physiological systems that drive how we feel: bilateral movement, cortisol metabolism, blood sugar stabilization, and sleep regulation.The right goal is a stretch from where you actually are, not where you think you should be. If you're already moving consistently and still struggling, something else needs your attention. CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise

In this listener response episode, Amanda answers three thoughtful follow-up questions from the five-part stress management series. She digs deepest into a question about reorienting to a baseline mindset stressor — using the trigger vs overwhelm distinction to help listeners diagnose what's actually happening before deciding what to do about it. She also honors a listener's real-life editing win in the middle of profound grief, and offers a few grounding thoughts on going it alone, the impulse to flush everything and start over, and what chronic consumption does to your inner knowing.3 Takeaways:When something you love starts to feel overwhelming, ask first: is this thing itself the trigger, or is it just the final drop in an already full bucket? Those two scenarios need different responses.Your nervous system learned the associations it's operating from — which means it can unlearn them. But rewiring requires capacity first. Regulation before rewiring, every time.That immediate felt sense of relief when you make the right edit is data. Your nervous system giving you real time feedback that you made a good call. Trust that signal.CLICK HERE for the full show notes, resources, and 3 tangible takeaways!—Looking for more personalized support? 1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.Order my book: Healing Through the Vagus Nerve*Want me to talk about something specific on the podcast? Let me know HERE.—Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.Website: https://www.regulatedliving.com/podcastEmail: [email protected]: @amandaontheriseTikTok: https://www.tiktok.com/@amandaontherise