Have you ever taken the time to really rub your ears? Try it! Gently rub each and every surface of your outer ear including the sticky outy part in front of the ear hole (aka the tragus), and the part of the ear across from there (aka the anti-tragus). Don’t forget the inside ridges or the big loopy one making up the outside edge (aka the helix). Rub them until they are nicely pink and feel warm to the touch.
Try this as a first step in helping yourself get to sleep, when you are stressed out or just feel the need to ground. Have you ever noticed that babies do this when they are crying or are overstimulated? They instinctively pull on their ear(s) to self soothe.
It will work for you too!