With all the information out there on sleep, it can feel overwhelming just figuring out where to begin. So, I thought I’d share a few things I’ve learned along my journey, hoping they might bring a little clarity and direction if you're navigating sleep troubles too.

In my late 30s, I went through a profound life upheaval, one that unraveled all the survival strategies that had carried me through childhood, my teens, and early adulthood. Suddenly, I was raw and vulnerable, and sleeping like a “normal” person became nearly impossible. Night after night, I lay awake, tuning into talk radio as the hours crept by. I don’t have to tell you how much my waking life began to crumble.

So, where did I start in search of healing? I turned to familiar resources that had always brought comfort: my trusted acupuncturist, my spiritual support group, nature, herbal remedies, diet, exercise, meditation, and eventually, I found deeper wisdom in yoga and Asian acu-point therapies I had once studied. I tried talk therapy but quickly realized I needed a more profound somatic healing approach. That’s when I found Ray Castellino’s early trauma healing methods, which brought me tremendous relief.

Years later, as I entered perimenopause and menopause, my sleep changed again, and I had to recalibrate. For me, this meant committing to bedtime by 10 pm or earlier, aligning with cortisol rhythms, balancing blood sugar, and using mindfulness to help with hot flashes.

If I were just beginning my sleep journey today, here’s where I’d start:

Lean on Familiar Resources
Start with trusted practitioners and methods that have worked for you before. Bring in whatever sleep hygiene habits you know of: shutting down electronics, dimming the lights, and doing something relaxing an hour before bed. Consider yoga, meditation, or journaling to help wind down.

Seek Medical Insights
If sleep troubles persist, consulting a healthcare provider can be invaluable. The field of sleep medicine has advanced so much. Getting a sleep study can pinpoint exactly what’s going on. Many of us dread the idea of sleep apnea, picturing big machines and masks. But two friends of mine, who had no idea that breathing could be an issue, discovered sleep apnea was actually the root of many of their health challenges. Even if it’s not sleep apnea, understanding your body’s unique needs can be empowering.

Consider Hormonal Health
Hormones are an essential part of the sleep puzzle, especially as we age. A medical provider can help check where your levels stand and explore treatments if needed. And, they can also spot if any medications you’re taking may be impacting your sleep. Many people I’ve worked with had no idea that some medications can interfere with sleep.

When I work with clients today, I always begin with these basics before exploring the holistic and somatic aspects of sleep support. Starting with these fundamentals can make a world of difference.