Sleep, Sound, and the Science of Switching Off

I’ve never been a great sleeper.

Even as a kid, I didn’t need an alarm clock. I was the one getting my dad up for work during his early morning shifts. I’d wake naturally—like clockwork—without effort. And it’s been like that ever since. Every morning, I’m up by 5am, without fail.

Falling asleep has never been the problem.Staying asleep is.

Midnight.3am.Every night.

It doesn’t matter if the clocks go forward or back—my body still wakes on cue. And when I put on weight due to insulin resistance, it made it worse. The fatigue got heavier, the sleep more broken. I felt wired but tired—too exhausted to function properly, but never deeply rested.

That’s when I really began exploring how sound could help.

What’s Really Going On When We Sleep?

Sleep isn’t just about shutting down. It’s when the body clears toxins, regulates hormones, balances blood sugar, and stores memories. The nervous system finally gets a chance to rest.

But for people with ADHD, autism, anxiety, or metabolic issues like insulin resistance, this doesn’t always happen easily. The brain stays active. The body stays alert. Sleep becomes shallow or fragmented.

Here’s what we now understand:

• Cortisol and blood sugar spikes during the night can trigger wake-ups—especially around 3am, when the liver is active.

• Melatonin and insulin work closely together—if one is off, the other suffers.

• Neurodivergent brains tend to stay in high-alert modes, making it harder to reach and stay in deep sleep.

• And if the nervous system doesn’t feel safe, it doesn’t fully let go.

This isn’t just “poor sleep.” It’s dysregulation. And it affects everything—mood, immunity, energy, and even how we process emotion.

How Sound Therapy Helps Switch the System Off

Now, as most of you know, I’m passionate about sound therapy. It’s more than just my work—it’s something I use myself, because I know how it feels to be desperate for rest.

I’ve been to some of the most beautiful soundbaths out there—Aaron, Bear Love, Caroline, the Silence in Sound team… each one has given me something unique.

When I lie down in that space and surrender to the sound, it’s like I leave the room entirely.I float.I fly.

Sometimes it feels like I’m travelling through a wormhole, exploring the universe.

But what’s happening in the body is just as incredible.

1. Sound Slows the Brain

During sleep, the brain moves through different states—from beta (thinking) to alpha, theta, and finally delta (deep sleep). Sound, especially at low frequencies or with rhythmic tones, can help guide the brain down into these slower waves—a process called brainwave entrainment.

This is why people often say they feel like they’ve had “the best sleep of their life” after a soundbath. The body may not be asleep, but the brain is in a deeply restorative state.

2. Vagal Toning and Safety

The vagus nerve is key to switching into “rest and digest” mode. When we feel safe, the vagus nerve slows the heart, softens the breath, and releases muscle tension. When we don’t, the body stays on alert.

Sound therapy activates the vagus nerve through vibration—especially with vocal tones, gongs, and bowls. This helps reset the nervous system, so the body can finally let go.

3. Breath, Stillness, and the Space Between

What I love most about sound is that it gives permission to be still without needing to “do” anything. No techniques, no effort—just receiving.

In that space between the sounds, something shifts. The body remembers how to rest. The mind softens its grip. And even if I don’t sleep all night, I come away feeling as though I’ve had deep, healing rest.

It’s Not Just About Sleep. It’s About Restoration.

We often talk about sleep as something we need more of. But I’ve come to realise it’s not always about the hours—we need quality, not just quantity. We need time in that deep, quiet space where the body feels safe enough to restore itself.

Sound gives us access to that space.

It’s a tool I use, not just for clients, but for myself—especially on the nights where I wake at 3am and the thoughts start spiralling. Sometimes I reach for the bowls, sometimes I hum, sometimes I just lie there and listen to the quietest tones in the room.

And in those moments, my body begins to remember:It’s okay to let go.

Let’s Leave You with This

If you wake up in the night, don’t blame yourself. Your body might not be broken—it might just be trying to protect you, in the only way it knows how.

Sound offers a way back.Not just to sleep, but to rest. To stillness. To safety. To peace.

Next time you’re lying awake at 3am, try this:

A soft hum. A slow breath. A gentle sound.

You might just find yourself floating through your own wormhole, toward the rest your body has been craving.