Former Insomniac by End Insomnia

Sometimes, when we feel bad after a rough night, we make it even worse without realizing it.

One way to think about this is with the idea of clean pain and dirty pain.

• Clean pain is the normal, unavoidable pain when something tough happens. For example, feeling tired after a bad night’s sleep, feeling sad when something disappointing happens, or worrying about the future. This kind of pain is just part of life.

• Dirty pain, however, is the pain we add on top of clean pain by how we react to it. Dirty pain comes from how we respond to the initial pain. For example, if you’re tired, you might start thinking, “I’ll never sleep well again,” or feel frustrated and beat yourself up. These reactions can make you feel much worse.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

One of the secrets to sleeping well again is learning to care less about how you sleep at night.

While this might sound odd, it works because a calm, less stressed mind helps your body feel more relaxed, making it easier to fall asleep.

When you worry less about sleep, your nervous system relaxes, allowing you to be in a better state for sleep.

Learning to be okay with some nights of poor sleep can help you stick to healthy sleep habits and improve your sleep over time.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

Getting ready for bed is an important part of getting your normal sleep back.

Wind down and relax about 45–60 minutes before your sleep window (the time you set aside for sleep).

This helps your body and mind shift from a busy day to a more restful state, which can support better sleep over time.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

One of the best ways to start falling asleep quickly and easily again is by boosting your body’s natural ability to help you fall asleep.

This involves two key parts: your sleep drive and your circadian rhythm.

Using a “sleep window” can help both systems work together to give you better sleep.

A sleep window is the time you set aside each night to go to bed and get up in the morning.

It helps create structure and builds your body’s natural sleep rhythm.

This method isn’t about forcing sleep but instead setting the stage for your body to naturally fall asleep over time.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

You don’t develop insomnia after just one sleepless night.

Insomnia builds up over time because of things like stress, anxiety, and bad sleeping habits.

When you’re anxious about not sleeping, it’s harder to fall asleep, which keeps the cycle going.

Since insomnia takes time to develop, it also takes time to fix.

There’s no magic overnight solution to ending insomnia for good.

Getting back to normal sleep takes patience and practice.

You’ll need to learn to handle the uncomfortable feelings that come with insomnia and understand that it may take time to see real improvements.

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Join the End Insomnia Program today if you are committed to ending your insomnia for good and get:

• Expert Guidance from End Insomnia Coaches Every Week (in a One-Hour Group Call) (a $250 value per week, $2000 per 8 weeks) - Ensures you experience the quickest and most supportive journey to effortless sleep. ($2000 Value)
• The End Insomnia Video Course: 6.5 hours of premium, professionally narrated, on-demand footage with access to voice, text and audio recording. ($1975 Value)
• The End Insomnia Community: Join a group of like-minded folks on the same journey as you, so you’re never alone on your path to effortlessly restful sleep. ($1999 Value)
• Six Guided Audio Meditations: Uses methods proven by Georgetown University scientists to reduce insomnia-driving stress hormones ($234 Value)
• Four Implementation Tools: Helps you customize the system, so it works as efficiently as possible, while keeping you on track ($256 Value)
• Three Audio Tracks for Tough Moments: Guides you through rough mornings, anxious wind-downs, and sleepless nights with gentle reminders that can calm your body and mind ($117 Value)
• Total Value: $6581

Join the End Insomnia Program today

You’ve probably tried or thought about trying Cognitive Behavioral Therapy for Insomnia (CBT-i).

CBT-i is often considered the “best” way to treat insomnia, the “Gold Standard,” and research shows it works for some people.

But for others (most), it doesn’t solve the problem or provide a lasting solution.

Let’s explore why CBT-i might not work for everyone and how the End Insomnia System offers a different approach.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

Let’s talk about why some things you’ve tried to help you sleep, like sleeping pills, bedtime routines, and calming exercises, haven’t worked.

You might be surprised to learn that trying hard to fall asleep often makes it harder.

We’ll look at why that happens and discuss how to better manage your insomnia.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

Only two things control sleep.

Inside the End Insomnia System, we call them the sleep-starting force and the sleep-stopping force.

The Force That Helps You Sleep

The sleep-starting force makes you feel sleepy and ready for bed.

It’s made up of two essential systems in your body: your sleep drive and your circadian rhythm.

The Force That Stops Sleep

If the sleep-starting force is supposed to make sleep easy, why do some people have trouble sleeping?

The answer lies in what we call the “sleep-stopping force.”

The sleep-stopping force consists of anxiety and stress, which keep your body alert even when your sleep drive is strong.

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

Insomnia is a vicious cycle.

Worrying about sleep makes it hard to sleep, and not sleeping makes you worry even more. A Stanford study recently confirmed this.

This worry can lead you to do things that make sleeping more challenging.

After a while, your body might learn to be wide awake at bedtime, even if you’re not trying to be.

This is called “conditioned hyperarousal.”

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The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks

When you struggle with insomnia for a long time, you often develop certain habits, thoughts, and actions that make things worse.

These can be called the “Unhelpfuls,” and they include:

• Unhelpful perceptions
• Unhelpful reactions
• Unhelpful behaviors

Let’s look at these and how they make insomnia harder to deal with.

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Looking to end insomnia for good in 8 weeks? Get my FREE cheat sheet:

The 7 Proven Steps I Used to Beat Insomnia After 5 Years of Hell—Without Pills, CBT-i, or Useless Sleep Hacks