When the World Feels Heavy: Gentle Sleep and Anxiety Support

When life feels like too much—whether from global events, personal loss, or the wear-and-tear of being a sensitive human—sleep is often the first thing to slip.

The nervous system holds tension even when the mind tries to relax. You may feel safe at home, but your body is still reading, still reacting, still bracing to the world.

What helps in these moments isn’t always strong medicine. Sometimes, it’s small, simple things that speak to the body: You’re safe. You may relax. Sleep is safe now.

These are six gentle solutions I turn to during difficult times. Each one is rooted in my work and explored more deeply in my book, The Deep Blue Sleep.

1. Anxie-T (and the role of GABA)

Anxie-T by LifeSeasons is a calming blend of herbs and nutrients, including GABA and L-theanine. I turn to it when my thoughts won’t stop looping or my body feels “on”, whether during the day or at night. Recently I used it when traveling by plane and had some anxiety.

“GABA stands for gamma‑aminobutyric acid, a naturally occurring amino acid that acts as a neurotransmitter in the brain. Low GABA may show symptoms such as physical tension, unwanted thoughts, ruminating thoughts, or the need to self‑medicate to feel calm, such as with alcohol.”
— The Deep Blue Sleep

Supporting GABA helps the brain shift out of high alert, making space for calm and eventually, rest.

2. L-theanine (calm clarity without sedation)

L-theanine , found naturally in green tea, supports both GABA and serotonin. It helps ease mental tension without causing drowsiness—perfect for those who feel overstimulated but still need to function.

You can take it solo from Integrative Therapeutics or as part of a formula like Anxie-T. I often use it when I need soft focus and steadiness during high-stress days.

3. HPA Adapt (and the stress hormone cycle)

HPA Adapt by Integrative Therapeutics is an adaptogenic blend that supports the hypothalamic-pituitary-adrenal (HPA) axis—your body’s stress-response system.

“When someone has been under stress for a while, their stress response can get stuck in high gear. The HPA axis, or hypothalamic-pituitary-adrenal axis, controls the release of cortisol and other stress hormones. Depending on where you are in the stress timeline, you might feel either tired but wired, or just plain exhausted.”
— The Deep Blue Sleep

Adaptogenic herbs like rhodiola, ashwagandha, and holy basil help regulate these patterns and ease the internal alarm bells.

4. CBD+CBN (calming the edge without sedation)

CBD and CBN are hemp-derived compounds that interact with the body’s endocannabinoid system, helping regulate sleep, pain, and emotional resilience.

The compounds are good at helping the body exit chronic fight-or-flight.

I suggest starting with a small dose of a CBD/CBN combination about an hour before bed—not to knock you out, but to soften the edges. To let your body begin to trust that it's safe again.

5. Bedtime Tea (and the power of ritual)

A warm cup of herbal tea can feel simple, but it’s also deeply regulating. I often turn to Yogi’s Soothing Caramel Bedtime blend, but truly, any caffeine-free bedtime favorite tea will do.

“When you make yourself a warm beverage at night and hold it in your hands, your whole being feels that comfort.”
— The Deep Blue Sleep

Even the smallest rituals matter. They say to your system: you are not in danger now.

6. Acupuncture (regulating the nervous system from within)

When your nervous system feels stuck—buzzing, frozen, or just too alert—acupuncture can offer a direct path to calm. It works by shifting the body into a parasympathetic state (the “rest and digest” mode), helping rebalance stress hormones and quiet the overactive mind.

Acupuncture has long been used to support insomnia, anxiety, hormonal imbalances, and chronic stress.

If you’re local to my practice (Boulder, CO), this is something I offer as part of a broader sleep support plan.

Sometimes what we need is not more effort, but deeper support.

Softening the edges of stress

There is no quick fix for overwhelm. But there are ways to tend to yourself when the world feels too much. Each of these tools or solutions help restore a little more inner steadiness, a little more rest.

Sleep is not a task to be achieved, it is a trust to be rebuilt.

💛 Book a free 30-minute consult if this speaks to you (Boulder or virtual support available)

📘 And for a grounded, self paced guide to sleep, check out my book The Deep Blue Sleep—available in paperback, ebook, and audiobook.