When dealing with insomnia, it’s essential to understand two key aspects of sleep stages.

First, waking up multiple times during the night is normal, especially in the latter part when sleep is lighter.

Second, even if you get only some sleep, you are likely receiving the most restorative sleep, which occurs in the first part of your sleep cycle and is often enough to function.

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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

Recently, a customer of the End Insomnia Program told me:

“Before I joined your program, I thought the End Insomnia System was too hard, so I put it aside for a while. Then, I’ve tried a bunch of things that didn’t work and came back to join the program and finally implement the System.”

Now, just several weeks in, they couldn’t be happier with that decision.

To people who say, “This is too hard!“, I always respond with:

“Do you know what’s really hard? Living with insomnia for years and decades.”

And I am saying it from experience: after sitting with insomnia (aka sleep anxiety) for 5 brutal years and after spending $10,000s on so-called “solutions” that didn’t work.

Now, let’s address some reasons you might think the system isn’t right for you but where it might indeed be beneficial.

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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

There are 8 distinct phases everyone suffering from insomnia goes through before recovery.

Phase 1: Lost & Suffering

Phase 2: Finding Hope

Phase 3: Making Key Behavior Changes

Phase 4: Experiencing Some Anxiety Reduction

Phase 5: Feeling Non-Attachment

Phase 6: Consistently Sleeping Better

Phase 7: Building Further Confidence—and Working Through Setbacks

Phase 8: Life Beyond 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

Dealing with insomnia can be tough. 

Whenever you’re ready to end it for good, we can help.

When you wake up feeling tired and spend the day exhausted, it’s easy to start avoiding important parts of your life.

Here are some common changes and sacrifices people make when struggling with insomnia:

1. Pulling Back from Loved Ones and Social Events: You might start avoiding friends and family because you feel too tired to interact.
2. Avoiding Travel: Traveling can seem too exhausting when you sleep poorly.
3. Cutting Down or Quitting Work: Work can become too overwhelming, leading some to reduce their hours or quit altogether.
4. Ending Romantic Relationships: Maintaining a relationship can feel too challenging, or you might stop looking for one altogether.
5. Moving for Better Sleep: Some people even move homes, hoping a change in environment will help them sleep better.
6. Giving Up Caffeine or Alcohol: You might stop enjoying moderate caffeine or alcohol, fearing it will worsen your sleep.
7. Abandoning Hobbies and Exercise: Activities that used to bring joy or fulfillment might get pushed aside because of constant fatigue.

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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

In the End Insomnia System, the period you set aside for sleep each night is called your “sleep window.”

Establishing a consistent sleep window involves three main guidelines:

1. Spend the right amount of time in bed.
2. Get out of bed at approximately the same time every day.
3. Avoid long naps.

These practices are crucial for regulating sleep patterns and improving sleep quality.

Here’s a brief overview of why each is important and what it does for you:

• Spending the right amount of time in bed affects your sleep drive.
• Waking up at the same time every day influences your circadian rhythm.
• Avoiding long naps preserves your sleep window, impacting both sleep drive and circadian rhythm.

Let’s break these down further.

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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

To understand why current insomnia solutions fail, we must acknowledge that insomnia is rooted in anxiety and hyperarousal.

To fix insomnia, we often try strategies like sleeping pills, relaxation exercises, and bedtime rituals.

However, these don’t work because sleep is a passive biological process that cannot be forced through willpower or external efforts.

Forcing sleep can heighten anxiety and reinforce the perception that insomnia is a threat that must be addressed.

Here are 10 things you’re probably doing right now to “make” sleep happen.

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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

I spent years suffering from insomnia.

Here’s why:

First, I spent a lot of time doing nothing about it.

Second, once I started doing things to solve it, I tried everything without success (i.e., I was trying the wrong things).

Third, and most importantly, I was trying to solve a problem I didn’t understand.

What was really maintaining my insomnia?

For 9/10 people, that’s the fear of sleep or sleep anxiety.

That was the very reason for me, too.

That moment led us to develop the End Insomnia System and the program where we help end insomnia for good.

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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

As someone who has successfully treated insomnia after 5 brutal years of suffering, I know it was tempting for me to put the recovery on a timeline.

I once even told myself:

“I must fix insomnia within the next 3 months or else!”

And yes, you guessed it, it didn’t happen within 3 months.

And not because it isn’t possible, but because I deliberately put it on a timeline, as if I can control how long it takes.

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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

I recently watched Matthew Walker (presumably the “face” of “sleep” worldwide) on Andrew Huberman’s latest podcast episode.

He was talking about how he treats his clients with CBT-i, which got me thinking:

Did Matthew ever have hardcore chronic insomnia?

I doubt it.

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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

To truly find peace at night, it is important to address not just one aspect of your nighttime routine but your overall anxiety about sleep and its daytime consequences.

If you are overly worried about what might happen without sleep, your journey toward accepting wakefulness during the night will be much more challenging.

Integrating strategies to accept being awake at night with other techniques that decrease sleep-related anxiety and increase your resilience will gradually train your nervous system to be more conducive to sleep when nighttime comes.

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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