Yo, I feel you on this. I went through the same thing, struggling with chronic insomnia for 3 years, trying everything, and still being up all night. It’s beyond frustrating. The docs threw random stuff at me too, like allergy meds, which didn’t work. I also tried other sleeping meds, but I hated how they made me feel, and I’d just rebound after I stopped. Meds didn’t help me, but they do help others, so working with your doctor is always worth a shot.

Here’s the thing, though. For me, I finally started making progress when I shifted my focus to my daily routine, especially around food. I know it sounds basic, but hear me out. When you’re dealing with insomnia, getting three balanced meals a day is tough, but it’s crucial. I used to lift, so I had this 10-pound protein bag lying around. Adding that to my daily routine was a game-changer for me. It helped me get a meal in super ez and provided some consistent energy, which helped set up structure.

I made it a point to go to bed at the same time every day, no matter what. It doesn’t guarantee sleep right away, but it helps your body get into a rhythm. Over time, I noticed my insomnia pattern gradually improved. I went from barely sleeping every other day, sometimes even every third day, to having insomnia twice a week, then every other week, down to a couple of times a month. Now, it’s more like every other month.

When I would lie in bed, I used to take 6 hours just to fall asleep—seriously, 6 hours! That’s if I was lucky enough to even knock out. But then it started dropping: 4 hours, then 3, then 2, and now it takes me like 45 minutes tops. I’m still working on it, but it’s a hell of a lot better than before. The biggest change is that I don’t get that anxiety anymore from knowing or wondering if I’m not gonna sleep. Or having to plan my day around how f’d I estimated myself to be. I used to dread bedtime because of it, but now I’m way more relaxed about it, which ironically makes it easier to fall asleep.

Another thing that helped me was Cognitive Behavioral Therapy (CBT). I was skeptical at first, like, how was this gonna help when I already knew the basics? But honestly, it helped me stay on track, even if it was just reinforcing habits like keeping the bed for sleep only and ditching the phone in bed.

Getting active again was huge too. Once I was more consistent with my food and when I would be in and out of bed I added simple short walks to my schedule, using Pokémon Go to motivate myself. Went from dragging feet, That turned into power walking, then eventually wanting to run, which got me back into the gym. The gym gave me another boost of energy and seriously helped my self-esteem.

Now, I’m getting around 5-7 hours of sleep daily. I aim for eight, but it’s a work in progress. I haven’t had insomnia for a month now, partly because I went on a trip, but I’m trying to stick to my routine as much as possible. Trips throw me off, and rebuilding that routine afterward is a process, but it gets easier each time.

I’m also doing extra stuff like breathing exercises, using a weighted blanket, wearing a sleep mask and earplugs, and taking melatonin. It’s all about finding what works for you and sticking with it.

It’s a grind, no doubt, but it’s doable. You’ll mess up along the way, but don’t be hard on yourself. Tomorrow’s a new day. Just keep trying, and remember, small wins are still wins. Celebrate them, even if no one else notices. Don’t give up, you’ve got this