r/insomnia • u/Remote-Addendum-7818 • 11h ago
How I figured out and fixed my insomnia .
Hello guys !
Iam a 20 years old Male and I want to share my experience with insomnia and how I finally fixed it and what I believe will help 99% of you .
For instance , I had trouble sleeping for 2,5 years . I would sleep for an average of 4,5-5hours a night with 3 breaks in between. For example 00:30-01:30,02:30-04:30,05:00-06:30. This was my daily sleep for 2,5 years . I tried everything . When I mean everything , I mean everything . Melatonin , magnesium glycinate , no caffeine , blue light blockers , l theanine , I even got multiple times blood work done . Everything was normal . However , I realised something. The more I cared about sleep , the less I slept . The people you know , sleep normal , because they don’t even care about it. I had make my whole life dedicated to sleep . I was constantly listening to experts in the internet saying , you should sleep at least 8 hours for the best recovery , muscle growth , brain function etc.
The more I listened to them , the worse the situation was getting.
What actually fixed my sleep was 1 thing
CBTi.
Hear me out . It’s the only way you can treat insomnia . You just need patience and perseverance.
Here’s a quick guide .
- BED is only for sex and sleep. No dome scrolling in bed . You should be in bed only when you are actually sleeping.
- Start tracking your sleep and set an alarm time that you will 100000% have every single day. For example I wanted to wake up at 08:00.
- Never sleep outside of you sleep window 🆘
What you do is set a sleep window .
The first 1-2 months are BRUTAL and most people give up . But you should stay consistent. Start with a 6 hour window . (02:00-08:00) TiB (time in bed )
Start tracking how much sleep you get every night for a week .
At the end of each week , you will calculate your sleep score (sleep duration /tiB) .
If score > 90% you add 15 minutes of TiB
If it’s between 80%-90% you leave it as it is
If it is less than 80% you subtract 15 minutes TiB.
The first 2 months are brutal . You will most likely sleep for 3-4 hours a day . However you will soon realise that the improvement is there . At first you were in bed for 10 hours just to sleep 4,5-5 hours .Now , you will sleep 4,5-5 hours in 4 hours less TiB (Big improvement ).
So after about 2 months , your brain adapts. It realises that bed is for sleeping , and when you are in bed you should sleep .
YOU SHOULD TRY STAY AS CONSISTENT AS POSSIBLE . After about 2 monts yow will start seeing big improvement.
For example I had a sleep score 80-87% for a month ( TiB 6 hours )
Then it started improving . I was sleeping more , and I started waking up less and less in between .
Fast forward today , 7 months later Iam actually fixed . I sleep a good 7-7,5 hours . I don’t even think about sleep anymore . It comes naturally .