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Oct 27
Love0

When Will My Insomnia End? Realizing Recovery Is Not Measured in Time

By Common Insomnia Questions, effortless sleep, insomnia, insomnia treatment

If you’re a high-achieving professional who thrives on schedules, deadlines, and measurable results, you probably expect the same logic to apply to sleep. Yet if you struggle with chronic insomnia, you’ve likely discovered the frustrating truth: no matter how much you achieve during the day, restful sleep often remains elusive. You’ve done everything right… except understand sleep.

A Moment of Insight

During a coaching call with one of our Sleep Coach School trainees, she paused and shared a simple but powerful insight: “Recovery is not measured in time.”

For adults who overthink and overachieve, this idea can feel almost radical. We naturally track progress in hours, days, or weeks — at work, at the gym, in every project we manage. But sleep is different. It is automatic and effortless, and the more we try to control it, the more it resists.

The Timeless Way

What do you measure in units of time in your life? Seconds, hours, weeks, years — the list is endless.

Maybe it’s been two years since your last oil change, or you add 15 seconds to the microwave to get your popcorn juuuust right. Measuring time helps us manage daily life. So why not apply it to insomnia recovery?

Because sleep struggles come from pressure. Insomnia arises when we try to force sleep — and setting timelines only adds to that pressure. When we say, “My goal is to be over insomnia in two months,” we start tracking, comparing, and trying harder when we feel we fall short.

That mental environment is the opposite of peaceful — and peace of mind is exactly what allows sleep to return. Imagine life without milestones or deadlines. This low-stakes inner landscape is where everything we want begins to flow naturally, including sleep.

Why Time Isn’t a Measure of Recovery

People recover from insomnia in very different ways. Some sleep “normally” but spend every waking moment worrying about sleep. Others sleep little but live calm, untroubled lives. If we measured recovery by hours of sleep alone, we’d miss the point: true recovery is freedom from anxiety and pressure around sleep.

Many adults chasing solutions spend years on supplements, books, and courses, still seeing no change. Others wake in the night, think, “What if I can’t fall back asleep?” — and simply let it be. Interestingly, the latter often find relief sooner.

The key takeaway: recovery isn’t about time; it’s about letting go.

How to Gauge Your Progress

A simple way to assess where you are: notice how you respond to the statement, “There’s nothing you can do to make sure you sleep.”

  • If it makes your heart race or your mind rush to object, you’re likely at the beginning of your recovery journey — meaning there’s much understanding and relief ahead.
  • If you feel calm or a sense of acceptance, you’re nearing the end of your insomnia journey.

For the overthinking professional, this can feel counterintuitive: letting go of control, stepping away from timelines, and trusting that sleep will return on its own. Yet it’s precisely this low-pressure approach that allows deep, restorative sleep to flow naturally.

Think back to the start: you’ve accomplished so much in your life — projects completed, goals met, challenges overcome — yet sleep has remained elusive. Recovery from insomnia is just another kind of achievement, but one that isn’t earned through effort, schedules, or deadlines. It’s earned through acceptance, patience, and creating space for peace of mind.

True recovery isn’t measured in days, weeks, or months. It’s measured in how gently you can respond to sleepless nights, how freely you live despite them, and how willing you are to let go of the pressure to control the uncontrollable. As one of our trainees reminded us: “Recovery is not measured in time.”

And that simple insight — letting go of time — may be exactly what finally allows you to sleep peacefully night after night.

Dec 03
Love0

How Is Insomnia Treated?

By cognitive behavioral therapy, cognitive behavioral therapy for insomnia, insomnia treatment

Why a Gentler Approach to Insomnia Might Be Just What You Need

Arie, a 38-year-old father of two, never thought he’d struggle with insomnia. But after a demanding six months of sleepless nights, his search for answers led him to Cognitive Behavioral Therapy for Insomnia (CBT-I). At first, he was hopeful. CBT-I promised a structured path to better sleep. Yet, when he tried stimulus control and sleep restriction—the cornerstone techniques of CBT-I—things didn’t improve. In fact, they felt worse.

“It was so rigid and controlling,” Arie shared. “Instead of helping me relax, it made me even more anxious about sleep. I started to dread bedtime.”

Arie’s experience is not uncommon. If you’ve struggled with sleep, you might have wondered, “How is insomnia treated?” While CBT-I is often the first recommendation, it isn’t the only path to finding rest. Let’s break down what CBT-I involves and explore why a gentler, less controlling approach may be just what you need.

CBT-I: The Basics

Cognitive Behavioral Therapy for Insomnia (CBT-I) is widely regarded as the gold standard treatment for insomnia in mainstream medicine and psychology. It’s a structured program that addresses the thoughts and behaviors surrounding sleep.

There are two key components of CBT-I:

1. Education: This involves understanding how sleep works. For example, it’s perfectly normal to wake up a few times during the night. Learning this can reduce anxiety about minor sleep disturbances, helping you feel more at ease when they occur.

2. Behavioral Changes: CBT-I introduces strategies to improve sleep, including:

  • Sleep Restriction: Limiting the amount of time spent in bed to build a stronger connection between being in bed and feeling sleepy.
  • Stimulus Control: Leaving the bed if you can’t sleep and only returning when you’re ready to fall asleep.

For some, like Arie, these strategies can feel like they’re adding pressure rather than alleviating it.

The Challenge with Behavioral Approaches

Arie described how focusing on controlling his sleep felt counterproductive. “It’s like trying to grip a bar of soap,” he said. “The tighter I held on, the more it slipped away.”

That’s the paradox of sleep. It’s a natural, effortless process, yet trying to force it can backfire. While CBT-I works for many, the behavioral components may inadvertently intensify the anxiety and hyper-focus on sleep that often fuels insomnia.

A Gentler, Less Controlling Approach

After a few weeks of trying CBT-I, Arie decided to try something different. Instead of rigidly adhering to schedules and rules, he began focusing on reducing the pressure around sleep.

This gentler approach emphasizes letting go of control and trusting the body’s natural ability to sleep. By stepping back from the constant monitoring of bedtime and wake-up time, Arie discovered something remarkable: his body knew how to sleep—it just needed space to do so.

“I stopped trying to force it,” Arie explained. “Once I let go of all the rules, I started falling asleep without even thinking about it.”

Finding What Works for You

Arie’s journey highlights an important truth: there’s no one-size-fits-all solution to insomnia.

Whether you lean toward CBT-I or a gentler approach, the key is finding a method that helps you feel more at ease with sleep. Some people benefit greatly from the structure of CBT-I, while others find that taking a step back and relaxing their grip on sleep is more helpful.

Whatever journey you take, may it lead to where we all want to be: a place of peaceful sleep and peace of mind.

Nov 19
Love0

Can Insomnia go Away?

By Common Insomnia Questions, effortless sleep, insomnia treatment

Sophie had always been a planner. At 40, she was deeply dedicated to her family and work, but for years, insomnia had been a heavy weight she carried silently. Nights stretched long and restless, filled with worry and frustration. She tried everything—sleep hygiene routines, herbal teas, even medication—but nothing seemed to ease her struggle.

She often wondered, Will I ever sleep like I used to? Will this ever go away?

And then, something unexpected happened.

The Adventure That Changed Everything

It began with a simple invitation. A friend had dropped out of a month-long volunteer trip to Patagonia, leaving a last-minute opening. Normally, Sophie would have said no—too much to organize, too much responsibility, too worried it may make her insomnia worse. But something inside her stirred. The thought of hiking in the Andes, camping under open skies, and rediscovering herself felt both terrifying and thrilling.

So, with a mix of excitement and nerves, Sophie said yes.

The trip was nothing short of transformative. Each day was packed with challenges: navigating narrow trails, cooking over a campfire, and connecting with fellow adventurers from around the world. Her mind was consumed by the beauty of the mountains, the camaraderie of her team, and the joy of simply being.

And then, one night, Sophie noticed something incredible: she wasn’t thinking about sleep.

She lay in her sleeping bag, under a blanket of stars, and felt a peace she hadn’t known in years. Without even realizing it, she had let go of her insomnia.

Can Insomnia Go Away?

If you’ve ever struggled with sleepless nights, Sophie’s story might feel like a far-off dream. Maybe you’ve wondered the same thing she did: Can my insomnia ever go away?

The answer is yes. Insomnia can absolutely fade, whether it happens unexpectedly, like in Sophie’s case, or through a deeper understanding of how it works.

Let’s explore this together.

1. Sometimes, Insomnia Leaves on Its Own

Insomnia happens when our brain mistakenly sees wakefulness as a threat. This often begins in times of stress, when we lose sleep and think, Something’s wrong. I need to fix this. That fear of being awake starts a cycle—the harder we try to sleep, the more elusive it becomes.

But sometimes, something wonderful happens: we get distracted. When Sophie embarked on her adventure, her mind became absorbed by new challenges and joys, and her brain simply forgot to fear wakefulness.

For you, this might look different. It could be an exciting project, a new relationship, or even just a shift in perspective. When the focus moves away from sleep, peaceful nights often follow.

2. Understanding Can Bring True Freedom

While distraction can ease insomnia, lasting peace comes from understanding it. At its heart, insomnia is a misunderstanding—our brain thinking wakefulness is dangerous when it’s not.

When we stop seeing being awake as a problem to solve, we stop trying to force sleep. And when we let go of trying, sleep naturally returns.

For Sophie, her trip taught her this truth in a roundabout way. But you don’t have to go to Patagonia to find it. Simply knowing that wakefulness is harmless can shift your perspective and invite sleep to happen naturally.

3. Can Insomnia Go Away Forever?

Yes, it can. When you learn to see insomnia for what it is—a misunderstanding—and trust that there is nothing to fear, sleep no longer feels out of reach.

If Sophie had returned from her trip and started worrying about sleep again, the cycle might have restarted. But by embracing what she had learned—there was nothing to fight or fix—she found freedom. You can too.

A Kind Reminder for You

If you’ve been struggling with insomnia, know this: you are not alone, and there is hope. Insomnia isn’t permanent—it’s something that can fade, whether spontaneously or with understanding.

You don’t have to trek through mountains or leave your life behind to find peace. Sometimes, the adventure is simply learning to let go of fear and trust your body’s natural ability to rest.

Sleep will come. It always does when we stop chasing it.

So, if you’ve been asking yourself, Can my insomnia ever go away? The answer is yes. And the journey to peaceful sleep might just be one of the most meaningful adventures of your life.

Oct 23
Love0

What should I do when insomnia strikes?

By effortless sleep, insomnia, insomnia treatment

Did you know that this is one of the most common wordings we use when we ask what to do when we have trouble sleeping? 

It’s not difficult to see why, because when we suddenly find ourselves anxiously awake at night, we can feel as if we have been struck. 

Now the answer to what to do in this situation, paradoxically, lies in taking a close look at the very question we are posing. 

When we use the word strike, we are implying that something has hit us. Someone or something has landed a blow that kept us awake rather than knocked us out. 

And naturally, when we feel attacked, we want to defend ourselves. We want to strike back. 

But before we do something drastic, it truly helps to look at where exactly the first blow came from?

The first blow

Here’s the thing, when our brain senses that we are in some form of danger, it activates our safety system, our fight and flight system. As part of this system being activated, we become more perceptive, more vigilant and more awake. 

This of course is really helpful when we are facing a real danger like having to drive when it’s snowing. But sometimes this system can be confused. 

Insomnia is a struggle we experience when we have become afraid of not sleeping, which is another way of saying we are afraid of being vigilant. 

And remember, that vigilance was part of our safety system. Insomnia happens when we are literally afraid of our body’s own safety system. 

The first blow does not come from an opponent or adversary that means to hurt us. Rather, we are struck by alertness and anxiety, both part of how our brain keeps us safe. 

If we attempt to strike back, all we will do is reinforce the idea that we are in danger, the very idea that created insomnia in the first place. 

On the other hand, when we make no attempt to fight, to escape or to strike at anything, then we are reinforcing the truth: there’s been a misunderstanding, nothing else. 

The last blow

As counterintuitive as it may sound, it’s when we make no attempts to fight back that our brain understands that there’s nothing out there to get us. 

We are safe. 

When this has been seen, there are no more blows or strikes. Only peace of mind and peaceful sleep.

Oct 16
Love0

What deficiency causes insomnia?

By insomnia treatment, sleep science

Have you wondered what vitamin or neurotransmitter or hormone deficiency can cause insomnia? 

If you said yes, you may be surprised to finally find the answer that is so hard to come by:

The one deficiency that can cause insomnia is being deficient in education. 

If that came as a surprise and doesn’t make much sense right away, no sweat! It will be made very clear in a second. 

What we need to understand before anything else is that insomnia isn’t a bodily state of insufficiency. It is not something that happens when our body is lacking a chemical substance. 

Insomnia is a way we experience the mind state of anxiousness. 

It’s true of course that for example hormonal changes during menopause can make us have choppy sleep because we wake up with hot flashes, but that’s not insomnia. That’s sleep disruption. 

The self perpetuating and ongoing struggle that we call insomnia happens when our brain starts to treat wakefulness, aka not sleeping, as a threat, releasing adrenaline and cortisol as the night falls and it thinks we may face what we have feared: being awake. 

It is a case of a misunderstanding, a lack of education. 

And how can we remedy a deficiency in education? 

Yes, that’s right, by learning.

Case in point: simply by learning that you don’t need to supplement your diet and that there’s nothing wrong with you, you feel some relief. Simply by seeing that being awake isn’t a threat but an expected consequence of being frazzled (we all are more alert when we’ve been frightened), your stress hormones will come down.

You’ll find that without any effort or struggle, sleep will start to happen by itself again. 

All thanks to your willingness to address the one deficiency that can cause insomnia.

May 20
Love0

Become a sleep detective

By cognitive behavioral therapy for insomnia, effortless sleep, insomnia, insomnia treatment

Have you ever dreamed of becoming a private investigator? Someone looking to uncover clues and find evidence revealing that indeed, it was the butler! If so, know that when you struggle with sleep, the type of work that you dreamed of can serve you really well. 

 

When you experience insomnia, you know that this is not a struggle that is isolated to the night. It is a 24 hour problem because how you feel during the day is always completely dependent on how many hours and minutes you slept the preceding night. 

 

Or is it?

 

Time for detective work! And remember, the most valuable clues may be the most difficult to find. Before you start, ponder for a minute what you are looking for and how this work will help you. 

 

Consider first if you would sleep better if you were very pressured to sleep, let’s say someone had offered you a big sum of money if you could sleep for 7 hours starting now (!), or if there was no such pressure.



You would probably agree that the more imperative it becomes to sleep, the more elusive those zzz’s become. In fact, studies have shown that when incentivized with money, we sleep less.



Now there are other things than money that can be used for pressure or incentive, like work performance. Or mental clarity. And how about just overall wellness?



Imagine the pressure to sleep that comes from thinking every aspect of your day depends on you getting the maximal amount of shuteye. It can become pretty intense!

 

This is why your detective work is so important.

You are looking for pieces of evidence that contradicts the thought that your days are entirely dependent on your night.


That time you slept very little and you still did well on your exam, hold on to it. That time you slept fine but still felt groggy all day, take that down in your notepad. 

 

When you look at all the clues you have unearthed, a new picture emerges. Yes, when you sleep better, you do feel better in general, but sleep is not all that matters!


And now you can take your investigative work a step further.


Look for what else makes you have a good day. What are things you have more control over than sleep that makes you feel energized and happy?

 

The sum of all your hard work becomes exactly what you need, less pressure.


When you know that sleep is far from the only thing that determines how well you feel or perform the next day, you have less of an incentive to sleep. When there’s less incentive, there is less pressure and when there’s less pressure – refreshing and peaceful sleep will soon happen. 

 

May 12
Love0

3 reasons why you get your best sleep when the sun rises

By cognitive behavioral therapy for insomnia, healthy sleep, insomnia treatment

Do you toss and turn all night only to finally fall asleep at the most inconvenient time: when the birds start chirping and the sun rises? If so, know that you are not alone. This phenomenon is called surrender sleep. Let’s take a look at why it happens and how you get to a place where sleep happens much earlier and without struggle.

To understand surrender sleep, we need to quickly review how sleep is regulated. There’s a gas pedal in our sleep system called sleep drive. Sleep drive is how much our body needs to sleep at any given time and increases with wakefulness. The longer you’ve been awake, the stronger your sleep drive. But we also have a brake pedal in the sleep system called hyperarousal. This is a heightened state of alertness from anxiety or excitement or frustration (or any other strong emotion). The brake pedal is there to make sure we don’t sleep when it’s unsafe to do so. Finally we have the circadian drive. This is a counterweight to sleep drive. Starting in the morning, the body produces alerting hormones that keep us functioning even as our sleep drive increases. This is why you can function well even at 10 pm after many hours of wakefulness.

So, why is it that you sleep the best at 5 am? Here are our three reasons.

1. Sleep drive is stronger. You’ve been awake for a longer period of time at 5 am compared to 11 pm. A stronger sleep drive means the likelihood of you falling asleep is higher.

2. Circadian alerting signals are absent at 5 am. At this time, the body sees no reason to keep you alert and functioning and therefore produces little alerting hormones.

Before we go over number three, know that this is the big one. Here’s the thing, insomnia is driven by anxiety and your behavior of chasing sleep, trying to get more by any means. And even with a strong sleep drive, like at 5 am, sleep doesn’t happen if you’re trying really hard to get sleep. Similarly, if that brake in the sleep system is pressed down, it doesn’t matter if circadian alerting signals are absent, sleep still won’t happen.

So what’s number three then? Here it comes!

3. You’ve given up on sleep. When you went to bed at 11 pm, you were aiming for 8 hours. At 1 am you start to feel desperate, but if you manage to sleep no you’ll still get 6 hours. At 4 am, you’re praying for at least a wink. All this trying, all this struggling and all this effort makes it impossible for sleep to happen. Finally at 5 am you give up. You no longer care if you sleep or not. And the moment you do, the foot is off the brake pedal. You are no longer trying to achieve sleep, your efforts have evaporated, and sleep comes to you easily.

As you may have guessed, we say surrender sleep because those zzzs come to you when you’re no longer trying to get them, when you have surrendered.

Here’s the thing, you don’t have to wait until 5 am to surrender! You can go to bed in the evening without any goal or intention, you can give up right from the start.

When you do, that sound of chirping birds and the sight of the rising sun will signal something very different to you. Not that it’s the time you finally sleep, but that it’s time to wake up and start your day.

Are you ready to learn more about sleep and insomnia? Try out BedTyme, FREE for the first 7 days. If you’re an iPhone user, click here. Got Android? Don’t worry, we got you, click here instead.

Are you ready to learn more about sleep and insomnia? Check out Daniel’s YouTube Channel.

Jul 31
Love0

Make wakefulness your friend

By effortless sleep, insomnia, insomnia treatment

There are many ways to think of insomnia that help you understand what’s really going on. You can think of it as trying to control something (sleep) that like a bar of soap gets more and more slippery the harder you try to hold on. You can think of it as a problem that is made worse by problem solving. Or, you can think of it as a series of botched jailbreaks, where every time you tried busting out, you ended up where you started. 

This last way of looking at insomnia, as an attempt to escape, is very helpful because it teaches you in a very practical way how to get back to sleeping well. But to do that, you have to understand what it is you are trying to run away from. 

Insomnia is defined as “habitual sleeplessness”. In other words, sleep isn’t happening and this has been going on for a while. And it is this, sleeplessness that you are trying to escape. 

When you make sure you’re avoiding spicy food at night – you’re trying to get away from sleeplessness. When you turn your electronics off early in the evening – you’re attempting to dodge a sleepless night. The thing you’re running from is sleeplessness.

Now this is all very understandable, we all want to have less of something we don’t like. The problem though is that there has been a bit of a misunderstanding. A bit of a mix-up in that ancient alarm system we call the amygdala.

The amygdala is there to keep us safe from tangible physical threats, and a great way to do that is to run and hide. It’s very important to have a functioning amygdala when we are about to cross a railroad track or the fire alarm goes off. Because you really can escape being hit by a train or hurt by fire. But when sleeplessness pops up on the amygdala radar, things get prickly.

As you can’t actually run away from sleeplessness, it appears as if sleeplessness is a really big problem and the amygdala tries even more to run away. Making the problem seem even larger. And suddenly you have “habitual sleeplessness”.

Now, having explained how insomnia happens, here’s the insight that will help you get past it without effort: Sleeplessness is just another word for being awake. 

Think about it for a minute. Being sleepless really just means not sleeping which is the same thing as being awake. In other words, here’s the big one: What you are trying to do is escaping wakefulness!

All this time, everything you’ve done is to try to avoid, resist and run away from being awake. And ironically, by trying to be awake, that’s exactly what has happened. You’ve been “habitually awake” if you will.

So, what to do? Make wakefulness your friend. 

It may sound like too simple of a fix to a problem that has had you all up in arms, but it really isn’t much more to it. Teach your amygdala that being awake is not a threat or a problem and surprising as this may sound, beautiful sleep will start coming your way. 

Now you may wonder, how do I make wakefulness a friend? Same way you treat any other one, show them a good time!

When it is bedtime or even in the middle of the night, do something you enjoy. Read a great book, binge on that Hulu show, play some banjo or write a novel.

Wait a minute, you may say, isn’t that going to make me wake up even more? If that thought popped into your head, you’re in good company! Almost everyone that has had trouble sleeping reacts with some variation of this question. But if you think about it, you already know the answer.

It is your trying to escape wakefulness, the mix-up in your amygdala where being awake was being identified as a problem, that got you into a fix the first time. So even if yes, you may be more awake for a night or two, you’ve started to make wakefulness your friend. 

And when a foe becomes a friend, when you truly look forward to being awake, even at an inconvenient time, you will sleep better than you ever imagined possible.