CBT-i (Cognitive Behavioral Therapy for insomnia) is often called the "gold standard" for treating insomnia.

However, while CBT-i does help some people, others find that it doesn’t fully resolve their sleep issues.

I was one of them, and so are most of our clients.

Sleep Education in CBT-i

CBT-i starts by teaching people about sleep.

This helps you understand why you might have trouble sleeping and corrects some false beliefs.

Sleep education usually includes tips like:

• Keep your room cool, dark, and quiet.
• Avoid screens and blue light before bedtime.
• Avoid drinking coffee or eating heavy meals close to bedtime.
• Have a calming bedtime routine.
• Exercise during the day.
• Get sunlight in the morning.
• Stop liquids 4 hours before bed.

These tips can presumably help set the right conditions for sleep.

But some people become too strict about these rules.

--

Looking for a deep dive into the End Insomnia System? Start with the ​End Insomnia book on Amazon​.

​​Work with us​ if you are committed to ending insomnia for good with the End Insomnia Program in just 8 weeks while doing it 100% naturally.

You might remember times when you did something special, and it felt like it helped you sleep.

Maybe you took a pill, did a bedtime ritual, or tried a particular trick, and slept better.

When you struggle with insomnia, you might think these things will help again.

But the truth is, you can't force yourself to sleep.

Sleep happens naturally because of two main forces.

One helps your body fall asleep (sleep drive), and the other can stop sleep from happening (anxiety or feeling too awake).

These are the only things that control your sleep.

--

Looking for a deep dive into the End Insomnia System?

Start with the End Insomnia book on Amazon.

People who have trouble sleeping try many different things during the day and before bedtime to sleep "better" at night.

These habits (Sleep Efforts) often seem helpful, but they might make it harder to sleep.

Avoiding Screens and Blue Light

You may have heard that screens, like TVs, tablets, and phones, can keep you awake because they emit blue light.

Blue light can trick your brain into thinking it's daytime, so it takes longer for your body to get ready for sleep.

But some people with trouble sleeping worry too much about this rule.

--

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

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

Have you ever tried really hard to fall asleep, only to end up wide awake and feeling more frustrated than ever?

This happens because trying to force yourself to sleep makes sleeping harder.

These things you do to make yourself sleep are called “sleep efforts,” and while they seem helpful, they usually don’t work.

Sleep efforts include all kinds of things people do to make sleep come faster, such as:

• Doing special bedtime routines
• Using calming breathing or imagination exercises when lying in bed
• Trying to make your bedroom perfect for sleeping
• Taking sleeping pills
• Changing or stopping things during the day in the hope of sleeping better at night

You might think these things should help, but they often have the opposite effect.

-

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

Today, we’re going to discuss what you can do to naturally help your body prepare for sleep without feeling stressed about it.

First, let’s talk about something called the “sleep-starting force.”

This is your body’s natural way of getting sleepy.

There are two critical parts to this:

1. Your Sleep Drive: This is like a battery inside your body that charges up all day while awake. The longer you’re awake, the stronger this battery gets, and eventually, your body needs to sleep to recharge.
2. Your Internal Clock (Circadian Rhythm): This is your body’s schedule, like having an alarm clock inside you. It knows when it’s day and night, helping you feel awake in the morning and sleepy at night.

-

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

If you've ever had trouble sleeping, you've probably tried many different things to help you sleep better.

Maybe you've tried drinking special teas, taking sleeping pills, or even using lavender oil.

You might have spent money on gadgets, tried to make your room perfectly dark and quiet, or followed a specific bedtime routine.

But if you still can't sleep, there's a good reason why all those things haven't worked.

-

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

If you have insomnia, you’re probably exhausted.

You’ve probably tried many things already.

You’ve worked hard to sleep better, but nothing has helped.

You’re not lazy—you’ve put in a lot of effort and maybe even spent money on countless “fixes”.

Still, sleep feels far away.

I have good news: It’s not your fault.

The other things haven’t worked because they didn’t fix the real problem.

The real reason you can’t sleep well is different from what most people think.

Let’s look at what’s really going on with your sleep.

—

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

Just two forces control sleep.

We call them the sleep-starting force and the sleep-stopping force.

The Sleep-Starting Force

The sleep-starting force is what makes sleep happen.

It comes from two natural systems in your body: your sleep drive and your circadian rhythm.

The Sleep-Stopping Force

If your body is built to sleep naturally, why does insomnia happen?

The answer is the sleep-stopping force.

This blocks sleep from happening, even when your body is tired.

The sleep-stopping force is caused by stress, worry, and an overactive nervous system.

-

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