The Practice: Everything That Actually Works for Better Sleep
(No pricey potions or fancy gadgets required.)
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I’ve said before that sobriety gave me the best sleep of my life, and that’s true. Breaking free from anxious nights and panicked 3 a.m. wake-ups was reason enough to stop drinking. But what I rarely mention? Just how afraid I felt each evening after giving up alcohol.
Five-plus years sober, I still feel it sometimes: the hypervigilance, the shadows, the shapeless nighttime unease present since childhood. But it’s less panicky now, and softer. And just like changing how I eat and kicking my sugar habit, the real breakthrough didn’t come from fighting my body. It came when I found sleep-supportive practices I genuinely enjoy and even look forward to.
Why’s it matter? Well, after decades of insomnia and sleep deprivation, I’ve become an expert in how sleep impacts everything: physical and mental health, intuition and cognition, focus and memory, even metabolism, the immune system, healthy aging, and optimism.
When it comes to wellness, getting good zzz’s is up there with diet.
And yet… even with eating well, moving my body, and other supportive habits locked in, sleep is the thing I’m still recommitting to, over and over. Granted, some of it’s out of my hands: One cat demands midnight cuddles, while another nibbles my earlobes and elbows at dawn. Keener roosters start crowing well before sunrise, as a chorus of song birds enthusiastically joins them. And don’t get me started on week-long Thai holidays. The music! The karaoke! The fireworks!
So yeah—sleep since moving to Thailand? Not exactly a given. Which is exactly why doubling down on rest feels essential. If you’ve ever felt the same—if you’ve got a long or short history of sleep stress, wrestle with insomnia or nighttime anxiety, or simply crave deeper sleep and more restful evenings—today’s play-by-play is for you.
Below, I share every single thing I do from dawn to dusk to support better sleep. It’s thorough but not meant as prescriptive or rigid. More like a gentle invitation to reflect on your own routines and rhythms… and perhaps make one or two tweaks that feel simple and nourishing.
Oh, and rest assured: everything I’ve included is low cost or free—no fancy potions or pricey gadgets required. As with this series generally, today’s edition reflects my minimalist, accessible approach to taking care of ourselves and our loved ones. We don’t need to overcomplicate or over-commodify everyday wellness.
A note on my qualifications & an advice disclaimer: In addition to completing a five-year Doctor of Traditional Chinese Medicine program and passing licensing board exams in both the United States and Canada, I pursued additional training in ancestral health and nutrition to become a Certified Primal Health Coach. I also developed the curriculum for and taught in the inaugural Holistic Nutrition Program at Kootenay Columbia College of Integrative Health Sciences. Additionally, I served as an instructor and Dean of Acupuncture & Chinese Medicine at Pacific Rim College, home to one of the largest Chinese Medicine programs in North America.
As a licensed healthcare professional, I cannot give individual-specific medical or dietary advice without conducting a full intake and having the client sign consent and privacy waivers. While what follows may feel like good medicine, it’s not prescriptive or medical advice.
Everything that actually works to support better sleep
A good night’s sleep starts first thing in the morning—and what we do all day matters just as much as what happens at bedtime. Taken as a whole, my personal routine might look like a lot, but remember, you don’t have to do everything.
For me, the line-up below feels good, takes minimal effort, and has become second nature (which is what gets me to stick with anything healthy). It didn’t feel this way at first, but staying the course works wonders.
