Former Insomniac by End Insomnia
Episodes
The Moment You Stop Fighting Sleep is the Moment it Starts Changing
27 Dec 2025
Contributed by Lukas
{{ subscriber.first_name }},Insomnia creates intense discomfort.Fear.Helplessness.A sense of being trapped.ButâŠConsistent good sleep comes from cari...
Why Naps Quietly Keep Insomnia Alive
20 Dec 2025
Contributed by Lukas
If you are rebuilding normal sleep, one daytime habit matters more than most people realize.It is not what you do in bed.It is what you do before you ...
Why Spending More Time in Bed Often Makes Insomnia Worse
13 Dec 2025
Contributed by Lukas
If you want to break out of insomnia, we need to start with something simple.Not easy.But simple.You need to dial up the Sleep Starting Force.This is ...
How long until I recover from insomnia?
06 Dec 2025
Contributed by Lukas
If you are starting a real insomnia recovery path, there is one thing you need to know upfront.You did not get stuck in insomnia overnight.So you are ...
Beyond CBT-i
29 Nov 2025
Contributed by Lukas
If youâre like many people struggling with insomnia, youâve probably heard of CBT-i.Maybe you even tried it.Or maybe youâve been told itâs you...
Why Common Sleep "Fixes" Fail (and What to Do About It)
22 Nov 2025
Contributed by Lukas
If youâve ever thought:âI did all the right things and I still couldnât sleepâŠâYouâre not alone.And youâre not doing anything wrong.The ...
Why Sleep Efforts Backfire (and What to Do Instead)
15 Nov 2025
Contributed by Lukas
If youâre like most people with chronic insomnia, youâve probably tried a lot of things to fix it.PillsRelaxation exercisesStrict wind-down routin...
Why Trying to âMakeâ Yourself Sleep Doesnât Work â And What Actually Does
08 Nov 2025
Contributed by Lukas
If you feel like youâve tried everything to fix your sleep and nothing has worked, thereâs a reason for that.Itâs not because youâre...
The Real Reason Insomnia Becomes Chronic (and How to Reverse It)
01 Nov 2025
Contributed by Lukas
If youâre struggling with chronic insomnia, itâs not because you havenât tried hard enough.Itâs not because youâre broken.And itâs not bec...
How Insomnia Starts (And Why It Gets Worse)
25 Oct 2025
Contributed by Lukas
If youâve ever wondered how your insomnia actually started and why itâs been so hard to fix⊠this email is for you.Because insomnia de...
Still Think Your Insomnia Is âDifferentâ? Listen to This.
18 Oct 2025
Contributed by Lukas
I and 100s of others have used the End Insomnia System to recover from insomnia for good and sleep great again for life.Have you ever had doubts that ...
What Finally Helped Me Escape Insomnia
11 Oct 2025
Contributed by Lukas
I know how terrifying insomnia can be.Iâve lived through it myself for 5 brutal years.I created the End Insomnia System because nothing else worked....
Why Nothing Has Worked for Your Insomnia
04 Oct 2025
Contributed by Lukas
If youâre like many people with long-term insomnia, youâve probably tried everything.Pills. Teas. Blackout curtains. Supplements. Sleep hygiene ch...
A Sleep Setback Doesnât Mean Youâre Back at Square One
27 Sep 2025
Contributed by Lukas
If youâve been seeing progress in your sleep, thatâs something to celebrate.It means the End Insomnia System is working for you.But let me be upfr...
What the Journey Out of Insomnia Actually Looks Like
20 Sep 2025
Contributed by Lukas
If youâve been working through insomnia, itâs normal to feel unsure where you are on the journey or whether progress is even happening.The truth i...
7 Mindset Shifts That Will Help You Sleep Better
13 Sep 2025
Contributed by Lukas
Making progress with insomnia isnât just about what you do.Itâs also about how you think.Certain beliefs and mental loops can keep you stuck in th...
This One Practice Rewires Your Nervous System...And Your Nights.
06 Sep 2025
Contributed by Lukas
If youâre stuck in a cycle of poor sleep and constant fatigue, you might think what you need is another strategy to help you fall asleep at night.Bu...
The Most Overlooked Skill In Insomnia Recovery
30 Aug 2025
Contributed by Lukas
Letâs talk about something that doesnât get enough attention when it comes to insomnia:How you treat yourself when things are hard.Most people are...
You Can Enjoy Life Again, Even Before Sleep Improves
23 Aug 2025
Contributed by Lukas
Your resilience during insomnia grows when you stop trying to âfixâ the pain you experience - and instead start living in a way that reflects what...
A Buddhist Philosophy for Working Through Insomnia
16 Aug 2025
Contributed by Lukas
Letâs face it: life is hard.And the longer you struggle with insomnia, the more this truth becomes undeniable.In Acceptance and Commitment Therapy -...
When Insomnia Makes You Pull Back From Life
09 Aug 2025
Contributed by Lukas
If youâve ever woken up after a rough night and felt like canceling your day before it even started, youâre not alone.The daytime consequences of ...
Can't Sleep? Get Out of Bed
02 Aug 2025
Contributed by Lukas
Youâve tried mindfulness. Youâve tried pleasant distractions. But now itâs 3 am, and you feel like youâre crawling out of your skin.Get out of...
Stuck in Bed, Wide Awake? Try This (No Mindfulness Required)
26 Jul 2025
Contributed by Lukas
Youâre awake. Again. Youâve tried deep breathing. Youâve tried mindfulness. Maybe it helped a littleâor maybe it didnât.If youâre feeling ...
Awake At 2 AM Again? Hereâs Something You Can Try
19 Jul 2025
Contributed by Lukas
Youâve been lying in bed, wide awake. Again.You check the clock. You do the math. âIf I fall asleep now, Iâll get 4 hours.âBut your ...
You Are NOT Your Thoughts
12 Jul 2025
Contributed by Lukas
Last time we discussed challenging your anxious thoughts.But sometimes, that alone isnât enough.Thatâs where the second technique comes ...
Change Your Thoughts, Change Your Sleep
05 Jul 2025
Contributed by Lukas
Anxiety-fueled thoughts are one of the main drivers of insomnia.As night approaches, anxious thoughts tend to ramp up.Then they often return with a ve...
The Two Types of Pain That Keep You Up at Night
28 Jun 2025
Contributed by Lukas
If youâve struggled with insomnia, you know this isnât just about feeling tired.Itâs about the suffering that comes with not sleeping....
The Surprising Mindset Shift That Helps You Sleep Better
21 Jun 2025
Contributed by Lukas
You might be doing all the ârightâ things to improve your sleepâŠBut if your mind is stuck in the same placeâanxious, tense, and desperate to s...
These 5 Nighttime Habits Might be Keeping You Up
14 Jun 2025
Contributed by Lukas
In the last episode, I shared three practical ways to help you stop spiraling when youâre awake at night.Today, letâs look at what not t...
Canât Sleep? Try This Intead of Tossing and Turning
07 Jun 2025
Contributed by Lukas
If youâve ever been awake at 2 a.m., staring at the ceiling, wishing you could just turn your brain off, youâre not alone.Most people think t...
You Are Not Your Thoughts (Especially the Anxious Ones)
31 May 2025
Contributed by Lukas
Letâs talk about how to deal with anxious thoughts in a new wayâone that doesnât involve fighting them.Earlier, you learned how to challenge sca...
The Thought That Keeps You Upâand How to Respond Differently
24 May 2025
Contributed by Lukas
Letâs talk about thoughtsâespecially the ones that pop up when youâre trying to sleep.Anxious thoughts are one of the biggest reasons people can...
Why Trying to âBeatâ Insomnia Makes it Worse
17 May 2025
Contributed by Lukas
Sometimes, itâs not just the lack of sleep that makes you feel bad during the day.Itâs the way you react to it.And that reaction can make things w...
A Gentle Shift to Quiet Your Mind at Night
10 May 2025
Contributed by Lukas
Letâs talk about something that might surprise you: sleeping better often comes from caring less about sleep.That may sound strange, but itâs true...
A Simple Way to Help Your Body Feel Sleepy Again
03 May 2025
Contributed by Lukas
One of the best ways to help your body sleep better is to build up what we call your Sleep-Starting Force.That means helping your body feel sleepy at ...
How Long Does Insomnia Recovery Take?
26 Apr 2025
Contributed by Lukas
Insomnia doesnât happen overnight.It starts with worry about sleep, behaviors that donât help, and a nervous system thatâs too alert.These thing...
The "Gold Standard" For Insomnia
19 Apr 2025
Contributed by Lukas
CBT-i (Cognitive Behavioral Therapy for insomnia) is often called the "gold standard" for treating insomnia. However, while CBT-i does help some peopl...
How to Stop Trying Too Hard to Sleep
12 Apr 2025
Contributed by Lukas
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 ...
Is Blue Light Bad for Insomnia?
05 Apr 2025
Contributed by Lukas
People who have trouble sleeping try many different things during the day and before bedtime to sleep "better" at night.These habits (Sleep Efforts) o...
To Sleep at Night, Stop Doing These 7 Things
29 Mar 2025
Contributed by Lukas
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 ...
How to Set the Right Conditions for Great Sleep (Without Trying Too Hard)
22 Mar 2025
Contributed by Lukas
Today, weâre going to discuss what you can do to naturally help your body prepare for sleep without feeling stressed about it.First, letâs talk ab...
Why Your Past Attempts to Sleep Didn't Work (And What to Do Instead)
15 Mar 2025
Contributed by Lukas
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, ta...
Canât Sleep? This is Why
08 Mar 2025
Contributed by Lukas
If you have insomnia, youâre probably exhausted.Youâve probably tried many things already.Youâve worked hard to sleep better, but nothing has he...
The ONLY Two Things That Control Your Sleep
01 Mar 2025
Contributed by Lukas
Just two forces control sleep.We call them the sleep-starting force and the sleep-stopping force.The Sleep-Starting ForceThe sleep-starting force is w...
5 Reasons You Think You Canât Fix Your Sleep (And Why You Actually Can)
22 Feb 2025
Contributed by Lukas
You might feel like nothing can help your sleep.Maybe youâve tried doctors and therapists or searched the internet for answers.Maybe you feel like n...
Breaking Free From Insomnia: My Journey and What I Learned
15 Feb 2025
Contributed by Lukas
If youâve ever tried to get help for your sleep problemsâwhether from doctors, therapists, or online sourcesâyou might have felt like no one tru...
Setbacks During Insomnia Happen â and Thatâs Okay
08 Feb 2025
Contributed by Lukas
As you improve your sleep, know that setbacks are completely normal.In fact, they are part of the process.Almost everyone who has overcome insomnia ha...
How Does Insomnia Recovery Look Like?
04 Feb 2025
Contributed by Lukas
Back then, during my 5 brutal years of insomnia, I used to wonder:âWhat do the steps out of insomnia look like?ââHow long does the recovery take...
Find Support to Help Overcome Insomnia
25 Jan 2025
Contributed by Lukas
One thing that can make working through insomnia easier, faster, and maybe even a little more pleasant is finding the right kind of support.Why Get Su...
Rough Nights Are An Opportunity
18 Jan 2025
Contributed by Lukas
Today, I want to share several mindsets that are important to hold while on your journey to overcome insomnia.1. You Are NOT an âInsomniacâ2. Roug...
How to Stop Self-criticism During Insomnia
11 Jan 2025
Contributed by Lukas
Sometimes, we treat ourselves worse than we would ever treat another person.Our inner voice can be highly critical or even cruel, especially when weâ...
Finding Meaning During Insomnia
04 Jan 2025
Contributed by Lukas
When we struggle with insomnia, itâs easy to focus solely on goals like âsleeping betterâ or âwaking up refreshed.âWhile having sleep-relate...
Should I Stop Coffee, Alcohol During Insomnia?
28 Dec 2024
Contributed by Lukas
Working through insomnia often means examining everyday choices.For many, this includes decisions about caffeine and alcoholâtwo everyday pleasures ...
Reclaiming Your Daily Life During Insomnia
21 Dec 2024
Contributed by Lukas
The daytime consequences of insomnia can feel overwhelming.When you wake up exhausted and feel drained throughout the day, dreading the nights ahead i...
How to Manage Hyperarousal Symptoms at Night
14 Dec 2024
Contributed by Lukas
During insomnia, you might feel strange body sensations at night.For example, you might:âą Feel a sudden jerk in your body just as you fall asleep (l...
How to Stop Worrying About Sleep
07 Dec 2024
Contributed by Lukas
To sleep better, we need to calm our worries both at night and during the day.By using the steps in the End Insomnia System, you can learn to feel cal...
What To Do If You Toss and Turn All Night
30 Nov 2024
Contributed by Lukas
Sometimes, you might lie awake at night when youâd much rather be sleeping.It can feel frustrating, but there are things you can do to make the situ...
How to Manage Anxious Thoughts Around Sleep
23 Nov 2024
Contributed by Lukas
Anxious thoughts often make it hard to sleep.Many people feel more worried as bedtime approaches or wake up in the middle of the night with racing tho...
Working With Painful Emotions During Insomnia (Exercise Inside)
16 Nov 2024
Contributed by Lukas
Painful emotions are one of the most challenging things to accept while we are struggling with insomnia.Here is an exercise to bring greater mindful a...
Want to Beat Insomnia? Drop the Rope
09 Nov 2024
Contributed by Lukas
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...
Caring Less How You Sleep at Night
02 Nov 2024
Contributed by Lukas
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, l...
How to Wind Down Before Bed
26 Oct 2024
Contributed by Lukas
Getting ready for bed is an important part of getting your normal sleep back.Wind down and relax about 45â60 minutes before your sleep window (the t...
How to Fall Asleep Quick and Easy
19 Oct 2024
Contributed by Lukas
One of the best ways to start falling asleep quickly and easily again is by boosting your bodyâs natural ability to help you fall asleep.This involv...
Will Insomnia Do Something Bad to Me? How Long Until I Recover?
12 Oct 2024
Contributed by Lukas
You donât develop insomnia after just one sleepless night.Insomnia builds up over time because of things like stress, anxiety, and bad sleeping habi...
The âGold Standardâ for Insomnia
05 Oct 2024
Contributed by Lukas
Youâve probably tried or thought about trying Cognitive Behavioral Therapy for Insomnia (CBT-i).CBT-i is often considered the âbestâ way to trea...
To Sleep Normally Again, Stop Doing These Things
28 Sep 2024
Contributed by Lukas
Letâs talk about why some things youâve tried to help you sleep, like sleeping pills, bedtime routines, and calming exercises, havenât worked.Yo...
The Only Two Forces That Control Your Sleep (Nothing Else Ever Will)
21 Sep 2024
Contributed by Lukas
Only two things control sleep.Inside the End Insomnia System, we call them the sleep-starting force and the sleep-stopping force.The Fo...
Reversing the Factors That Maintain Insomnia
14 Sep 2024
Contributed by Lukas
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 confirm...
Why Won't My Insomnia Just Go Away?
07 Sep 2024
Contributed by Lukas
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 th...
What Causes Insomnia to Develop?
31 Aug 2024
Contributed by Lukas
Insomnia doesnât just happen out of nowhere.It usually develops through a combination of factors that set the stage for sleep troubles.These include...
âIâve Tried Everything for Insomnia and Nothing Works!â
24 Aug 2024
Contributed by Lukas
Almost every time I talk to a client before they join us in the End Insomnia Program and finally fix their insomnia, I hear:âThis sounds too good to...
The Only Solution I Found for Insomnia
17 Aug 2024
Contributed by Lukas
Struggling with insomnia can be an isolating experience, leaving you feeling misunderstood by doctors, therapists, and internet sources.The frustratio...
How to Manage Setbacks During Your Insomnia Recovery
10 Aug 2024
Contributed by Lukas
As you apply the End Insomnia System over time, know that setbacks are an inevitableâand even necessaryâpart of fully reversing insomnia.Itâs wo...
The Science Behind Ending Insomnia
03 Aug 2024
Contributed by Lukas
I want to give you more hope that you can change and bring good sleep back into your life and that the tools in the End Insomnia System will help you ...
How to Reduce Sleep Anxiety (Through Self-Compassion)
27 Jul 2024
Contributed by Lukas
We often donât treat ourselves the way that we treat others.In our inner dialogues, we can often be critical, cruel, or even abusive.Yet, judging or...
How to be Resilient After a Bad Night
20 Jul 2024
Contributed by Lukas
Dealing with insomnia is tough. I know because Iâve been there for five brutal years.Imagine waking up feeling tired and spending the day feeling wo...
How to Manage Hyperarousal Symptoms at Night
13 Jul 2024
Contributed by Lukas
Itâs common for people with insomnia to experience âinexplicableâ physical symptoms at night, such as:Hypnic jerks (the twitches in your body th...
Overcoming Nighttime Panic
06 Jul 2024
Contributed by Lukas
The following is a story of a former insomniac using the End Insomnia System to overcome nighttime panic:You may have been suffering from insomnia for...
Insomnia Weighing on Your Career or Business?
29 Jun 2024
Contributed by Lukas
If you own a business or you are advancing in your career, the following is a story of a former insomniac using the End Insomnia System you might rela...
A Former Insomniacâs Journey to Restful Nights
22 Jun 2024
Contributed by Lukas
The following is a story of a former insomniac you might relate to:You may have suffered from insomnia for years before discovering the End Insomnia S...
Waking Up During the Night is Normal
15 Jun 2024
Contributed by Lukas
When dealing with insomnia, itâs essential to understand two key aspects of sleep stages.First, waking up multiple times during the night is normal,...
âI Have Insomnia, But Iâm Not Anxious About Sleep...?â
08 Jun 2024
Contributed by Lukas
Recently, a customer of the End Insomnia Program told me:âBefore I joined your program, I thought the End Insomnia System was too hard, so I put it ...
The 8 Phases of Insomnia Recovery
01 Jun 2024
Contributed by Lukas
There are 8 distinct phases everyone suffering from insomnia goes through before recovery.Phase 1: Lost & SufferingPhase 2: Finding HopePhase 3: M...
To Beat Insomnia, Go About Your Life Normally
25 May 2024
Contributed by Lukas
Dealing with insomnia can be tough. Whenever youâre ready to end it for good, we can help.When you wake up feeling tired and spend the day...
How Long Should I Spend in Bed?
18 May 2024
Contributed by Lukas
In the End Insomnia System, the period you set aside for sleep each night is called your âsleep window.âEstablishing a consistent sleep windo...
To Sleep Better at Night, Stop Doing These 10 Things
11 May 2024
Contributed by Lukas
To understand why current insomnia solutions fail, we must acknowledge that insomnia is rooted in anxiety and hyperarousal.To fix insomnia, we often t...
The Truth Behind What Keeps Insomnia Going
04 May 2024
Contributed by Lukas
I spent years suffering from insomnia.Hereâs why:First, I spent a lot of time doing nothing about it.Second, once I started doing things to solve it...
How Long Does it Take to Recover from Insomnia?
27 Apr 2024
Contributed by Lukas
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 ...
Why CBT-i (the âGold Standardâ) Doesnât Work for Insomnia
20 Apr 2024
Contributed by Lukas
I recently watched Matthew Walker (presumably the âfaceâ of âsleepâ worldwide) on Andrew Hubermanâs latest podcast episode.He was talking ab...
How to Make Peace With the Discomfort at Night
13 Apr 2024
Contributed by Lukas
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 da...
What To Do When Youâre Awake in Bed
10 Apr 2024
Contributed by Lukas
When you find yourself wide awake at night when youâd rather be sleeping, some things can make the problem worse.But there are also things you can d...
What to Do Before Going to Bed
30 Mar 2024
Contributed by Lukas
Ever wondered what to "do" before bedtime?Inside the End Insomnia Program, we recommend some activities to help transition you into a sleep-ready...
To Fall Asleep Quick and Easy, Do This
23 Mar 2024
Contributed by Lukas
A critical initial step in overcoming insomnia involves increasing the Sleep Starting Force.It has two elements: your sleep drive and circadian rhythm...
Find Support Overcoming Your Insomnia
16 Mar 2024
Contributed by Lukas
Why find support fixing your insomnia in the first place?Yes, you can go at it alone.But many find their journey through insomnia is easier, faster, a...
Don't Blame 'All' Your Problems on Insomnia
09 Mar 2024
Contributed by Lukas
Yes, having insomnia makes life a lot harder.It can easily become a central obsession, but itâs important to recognize that sleep issues are not res...
Rough Nights Đre Đn Đpportunity
02 Mar 2024
Contributed by Lukas
Changing your mindset about insomnia can be a game-changer.Imagine looking at those tough, sleepless nights as golden chances to better your sleep gam...
You Are NOT an Insomniac
24 Feb 2024
Contributed by Lukas
To end insomnia for good, there are key mindset shifts you need to embrace to leave your "insomniac life" behind. Listen to this episode to learn abou...
Finding Resilience During the Day After a Bad Night
17 Feb 2024
Contributed by Lukas
Waking up tired and dragging yourself through the day, dreading another sleepless night, is tough.It's all too easy to start avoiding the things you l...
To Beat Insomnia Embrace Discomfort at Night
10 Feb 2024
Contributed by Lukas
Today, I want to discuss how you can transform your nighttime experience from one of restlessness and anxiety to one of calm and acceptance.This isn't...
What to Do at Night When You Can't Sleep
03 Feb 2024
Contributed by Lukas
You've probably envied someone who can sleep easily:They just hit the pillow, let their thoughts drift, and they're asleep.But if you're struggling wi...