There are two things almost everybody with insomnia does at night.

Both of them feed the alarm in your brain. And both feel so automatic you might not even notice you’re doing them.

I did both of them for 5 brutal years, before I fully recovered. And once I stopped, nights stopped feeling like a test I was failing.

Habit one: checking the clock

You know how it goes. You wake up. You grab the phone. It’s 2:47. And your brain starts doing math.

“I only slept three hours. If I fall asleep in twenty minutes I can still get four more. But if I don’t…”

And now you’re wide awake.

Sometimes the clock gives you “good” news. You slept longer than you thought.

But most of the time it just hands you another wave of worry.

And every wave keeps the alarm in your brain switched on.

You’re not just checking the time. You’re grading yourself. You’re guessing how bad tomorrow will be. You’re feeding the exact thing that’s keeping you up.

So here’s what I had to do, even though it felt weird at first.

Set the alarm before bed. Then put the clock where I couldn’t see it. Phone face down. Across the room. In a drawer. Whatever worked.

With no clock, there’s nothing to figure out. You don’t know if you’ve been awake twenty minutes or two hours.

And that is actually the goal.

It takes away the numbers your brain uses to worry. You’re just lying there. And then, at some point, you’re asleep.

If you always check the clock, the first few nights without it will feel strange. You might really want to look. That’s normal.

It passes. And what you get instead is a night that feels less like a match you’re losing.

Habit two: guessing how tonight will go

Most people with insomnia guess the night before it even started.

Sometimes it’s worry. “I already know tonight will be bad.”

Sometimes it’s hope. “Last night was okay, so maybe tonight will be too.”

Either way, you’ve already decided how it ends before your head even hits the pillow.

Here’s the problem.

Guessing creates worry. And worry is fuel for the alarm in your brain. You predict a bad night, you feel anxious, and the anxiety keeps you up. It’s a trap.

“If I’m not asleep by midnight, I’ll stay wired and won’t sleep at all.”

That is not a real rule.

There is no switch in your body that flips at midnight and takes sleep away.

But if you believe it, the worry that hits at 12:01 makes it feel true.

Or maybe you’ve spotted a pattern. One good night, then two bad ones. It feels like clockwork.

So you start thinking your body is stuck in a cycle.

But here’s what’s really going on.

After a bad night, your body wants sleep more, and you expect a better night, so you worry less.

And you sleep.

After a good night, you might want to "keep up".

So you sleep worse.

These patterns go away as you worry less about sleep. In the meantime, try to keep an open mind.

“I don’t know how tonight will go, and that’s okay.”

Why these habits matter

Checking the clock and guessing the night feel like they give you some control. But they don’t.

They just give you more stuff for the alarm to react to. Neither one helps you sleep.

Letting both go might feel odd at first, because it means sitting with not knowing.

You don’t know the time. You don’t know how the night will go. You’re flying "blind". Just like you used to before insomnia.

And here’s what you get back.

You stop creating the worry that was keeping you up. And you give your body the one thing it actually needs to sleep:

A mind that is not watching itself all night.

If you want my personal help ending insomnia for life by fixing the root cause, join me and many others inside the End Insomnia Program.

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To peaceful sleep,

Ivo at End Insomnia

Why should you listen to me?

I recovered from insomnia after 5 brutal years of suffering. I've now coached 100s like you to end their insomnia for good, 100% naturally, by fixing the root cause: hyper-arousal.