Resources

Sleep stage and HRV tracking. I use this to build an objective record of sleep quality over time — valuable evidence for medical appointments. Tracks trends across weeks, not just last night.

Encourages nasal breathing during sleep without fully sealing the mouth. Gentler design — the tape goes around the lips rather than over them, so you can still open your mouth if needed. Good starting point if you're new to mouth taping.

Stronger hold than MyoTape — designed for mouth breathers who find softer tape doesn't stay put. Beard-friendly and CPAP-compatible. The bigger brand in the space for a reason.

Small dissolvable spots placed on the roof of the mouth to train correct tongue posture throughout the day. Part of myofunctional therapy — helps retrain the tongue to rest in the right position, which supports airway health over time.

Blue light blocking glasses for evening use. Reducing light exposure in the 2 hours before bed supports melatonin and helps a dysregulated nervous system wind down. I use the amber lens version.

Free guided deep rest sessions. Different from sleep — useful for daytime nervous system regulation when you can't nap. Search "NSDR 10 minutes" for accessible options.

Deep pressure stimulation activates the parasympathetic nervous system. For those with hyperarousal or bedtime anxiety, a weighted blanket can make a genuine difference. I use mine every night.

Topical magnesium (oil or lotion). Most adults are deficient, and deficiency worsens anxiety, sleep quality, and muscle tension — all of which affect nervous system regulation. The transdermal route bypasses GI absorption issues.

Mind-body approach to chronic pain and symptoms. Grounded in pain neuroscience education — useful for understanding central sensitisation alongside somatic work.

Activity tracking built for chronic illness, not fitness. Helps identify your energy envelope and avoid the boom-bust cycle that dysregulates the nervous system further.

Tracks HRV, resting heart rate, and temperature — all of which shift across the cycle. Useful for identifying your own pattern and building objective data for medical appointments.

Magnesium plays a role in progesterone metabolism and nervous system regulation. Worth trying in the luteal phase specifically — topical application avoids the GI issues oral magnesium can cause.

Emerging evidence for red light therapy in reducing inflammation and supporting mitochondrial function — relevant for the fatigue component of PMDD. Not a cure, but a useful addition.

Deep pressure can help with pain management and nervous system regulation on difficult days. A weighted blanket is one of the few things that reliably helps me through bad flares.

Anti-inflammatory mechanism with emerging evidence for endometriosis-related pain. Used as part of a broader pain management approach — not a replacement for medical treatment.

Magnesium has documented anti-inflammatory properties and supports muscle relaxation — relevant for pelvic pain. Topical application directly to areas of tension or pain.

Pacing is one of the most underrated tools for chronic pain management. Visible tracks your energy expenditure and helps you stay within your envelope — reducing the flare-crash cycle.

✦ The Body Keeps the Score — Bessel van der Kolk

The foundational text on how trauma is stored in the body. Essential reading for understanding why UARS and CPTSD interact.

✦ Waking the Tiger — Peter Levine

The original Somatic Experiencing text. Accessible and practical — explains the trauma-in-the-body model in plain language.

✦ No Bad Parts — Richard Schwartz

The IFS model in an accessible format. Particularly useful for the parts-based nervous system work — the protector, the exile, the critic.

✦ The Myth of Normal — Gabor Maté

On the relationship between chronic illness, trauma, and a medical system that treats them separately. Validating and well-researched.

✦ Why We Sleep — Matthew Walker

The comprehensive case for why sleep is not optional. Useful context — though note it doesn't address UARS or sleep-disordered breathing directly.