Sometimes, it’s not just the lack of sleep that makes you feel bad during the day.

It’s the way you react to it.

And that reaction can make things way harder than they need to be.

There are two types of pain: clean pain and dirty pain.

Clean pain is the kind of pain that naturally happens in life.

Things like sadness, stress, worry, or feeling tired after a bad night.

These are all part of being human.

Dirty pain is the extra pain we add on top of that.

It comes from how we react to the clean pain.

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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.

Let’s talk about something that might surprise you: sleeping better often comes from caring less about sleep.

That may sound strange, but it’s true.

When we stop stressing and trying to control every part of our sleep, our body and brain relax.

And that’s when sleep can finally show up.

One of the big things that keeps you awake isn’t just the lack of sleep.

It’s the worry and tension about not sleeping.

This tension keeps your body wired. We call this the sleep-stopping force.

Good news: you can calm this force.

A big part of that process is learning mindful acceptance.

Mindful acceptance helps you stay calmer and more grounded when sleep doesn’t come.

It gives you tools to deal with the stress and fear that often make things worse.

So, what is mindful acceptance?

Let’s dive in.

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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.

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 the right time.

It has two parts: your sleep drive and your internal body clock (also called your circadian rhythm).

You can boost both of these with a powerful tool called a Sleep Window.

Your sleep window is the time you spend in bed each night.

You don’t want it too short or too long.

You want it to match how much sleep your body really needs.

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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.

Insomnia doesn’t happen overnight.

It starts with worry about sleep, behaviors that don’t help, and a nervous system that’s too alert.

These things build slowly over time. So, fixing insomnia also doesn’t happen overnight.

Getting better sleep takes patience and practice.

The End Insomnia System isn’t a quick fix like taking a sleeping pill.

Instead, it helps you gradually change the habits and thoughts you’ve developed during your time as an insomniac.

You learn to calm your anxiety about sleep and better manage rough nights.

The journey involves ups and downs, but it leads to normal, lasting sleep.

It takes time and dedication, but it’s worth it to be free from insomnia for the rest of your life.

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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.

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.

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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.

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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.

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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.

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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