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The Complete Guide to Curing Insomnia

Solutions to every symptom so that you get the sleep you deserve.

John Fawkes
Jan 17, 2019 · 31 min read
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Learn to sleep as well as this Orange Tabby (source)
Table of Contents- The Neurochemistry of Sleep- Types of Insomnia: Onset, Maintenance, Early Awakening- Cause 1: Stimulants (Onset & Sleep Maintenance)
- Cause 2: Anxiety (Onset, Maintenance, Early Awakening)
- Cause 3: Light and Noise (Onset, Maintenance, Early Awakening)
- Cause 4: Nighttime Feels Like Daytime (Onset)
- Cause 5: Excessive Melatonin Usage (Onset, Early Awakening)
- Cause 6: Alcohol (Maintenance)
- Cause 7: Lack of Physical Activity (Onset)
- Cause 8: Anticipatory Awakening (Early Awakening)
- Cause 9: Jet Lag (Onset, Maintenance, Early Awakening)
- Cause 10: GABA Deficiency (Maintenance, Early Awakening)
- Cause 11: Hunger (Onset, Maintenance, Early Awakening)
- Cause 12: Sleeping Partner (Onset, Maintenance, Early Awakening)
- Cause 13: Lack of Time (Onset)
- Cause 14: Shift Work or Irregular Schedule (Onset, Maintenance, Early Awakening)
- Cause 15: Napping Late in the Day (Onset)
- How to Systematically Treat Your Insomnia

The Neurochemistry of Sleep

Types of Insomnia: Onset, Maintenance, Early Awakening

Onset Insomnia

Sleep Maintenance Insomnia

Early Awakening Insomnia

Cause 1: Stimulants (Mainly Caffeine)

Solution 1: Consume less, stop earlier

Solution 2: Consume caffeine on an empty stomach

Cause 2: Anxiety

Solution 1: Meditation

Solution 2: Keep a To-do List or Journal

Solution 3: Cognitive Overwriting

Solution 4: Your Bed Is for Sleeping

Solution 5: Lifestyle Change

Cause 3: Light and Noise During Sleep

Solution 1: Remove Light and Noise

Solution 2: White Noise

Solution 3: Mask and Earplugs

Cause 4: Nighttime Feels Like Daytime

Solution 1: Dim the Lights at Night

Solution 2: Have a Relaxing Evening Routine

Solution 3: Make Daytime Brighter

Solution 4: Melatonin

Cause 5: Excessive Melatonin Usage

Solution 1: Use 0.3 to 1 mg Per Night

Solution 2: Switch to CBD Oil

Cause 6: Alcohol

Solution: Drink Less, Stop Earlier

Cause 7: Lack of Physical Activity

Solution 1: Stand/Walk Throughout the Day

Solution 2: Iso-Lateral Workouts

Cause 8: Anticipatory Awakening

Solution 1: Skip or Delay Breakfast

Solution 2: Delay Morning Caffeine

Solution 3: No Alarm Clock

Solution 4: Self-Experimentation

Cause 9: Jet Lag

Solution 1: Melatonin and Caffeine

Solution 2: Split Sleep

Cause 10: GABA Deficiency

Solution 1: Phenibut

Solution 2: Glutamine Plus B6

Cause 11: Hunger

Solution: Small Second Dinner with Animal Fat and Sugar

Cause 12: Sleeping Partner

Solution 1: Don’t Touch Each Other

Solution 2: Address Snoring

Cause 13: Lack of Time

Solution 1: Keep a Schedule

Solution 2: Protect the Last Hour Before Bed

Solution 3: Cut Things Out

Cause 14: Shift Work or Irregular Schedule

Solution 1: Work the Same Shift Every Time

Solution 2: Protect Four Hours of Core Sleep Time

Solution 3: Split Sleep

Solution 4: Change Jobs

Cause 15: Napping Late in the Day

Solution: No Naps in the Evening (and Maybe the Afternoon)

How to Systematically Treat Your Insomnia

_ Cause 1: Stimulants (Onset & Sleep Maintenance)
_ Consume less, stop earlier
_ Consume caffeine on an empty stomach
_ Cause 2: Anxiety (Onset, Maintenance, Early Awakening)
_ Meditation
_ Keep a To-do List or Journal
_ Cognitive Overwriting
_ Your Bed Is for Sleeping
_ Lifestyle Change
_ Cause 3: Light and Noise. (Onset, Maintenance, Early Awakening)
_ Remove Light and Noise
_ White Noise
_ Mask and Earplugs
_ Cause 4: Nighttime Feels Like Daytime (Onset)
_ Dim the Lights at Night
_ Have a Relaxing Evening Routine
_ Make Daytime Brighter
_ Melatonin
_ Cause 5: Excessive Melatonin Usage (Onset, Early Awakening)
_ Use 0.3 to 1 mg Per Night
_ Switch to CBD Oil
_ Cause 6: Alcohol (Maintenance)
_ Drink Less, Stop Earlier
_ Cause 7: Lack of Physical Activity (Onset)
_ Stand/Walk Throughout the Day
_ Iso-Lateral Workouts
_ Cause 8: Anticipatory Awakening (Early Awakening)
_ Skip or Delay Breakfast
_ Delay Morning Caffeine
_ No Alarm Clock
_ Self-Experimentation
_ Cause 9: Jet Lag (Onset, Maintenance, Early Awakening)
_ Melatonin and Caffeine
_ Split Sleep
_ Cause 10: GABA Deficiency (Maintenance, Early Awakening)
_ Phenibut
_ Glutamine Plus B6
_ Cause 11: Hunger (Onset, Maintenance, Early Awakening)
_ Small Second Dinner with Animal Fat and Sugar
_ Cause 12: Sleeping Partner (Onset, Maintenance, Early Awakening)
_ Don’t Touch Each Other
_ Address Snoring
_ Cause 13: Lack of Time (Onset)
_ Keep a Schedule
_ Protect the Last Hour Before Bed
_ Cut Things Out
_ Cause 14: Shift Work or Irregular Schedule (Onset, Maintenance, Early Awakening)
_ Work the Same Shift Every Time
_ Protect Four Hours of Core Sleep Time
_ Split Sleep
_ Change Jobs
_ Cause 15: Napping Late in the Day (Onset)
_ No Naps in the Evening (and Maybe the Afternoon)

Better Humans

Better Humans is a collection of the world's most…

Thanks to Sarah Vogelsong

John Fawkes

Written by

Los Angeles-based personal trainer, online fitness & nutrition coach, and health & fitness writer. https://www.coach.me/JohnFawkes?ref=ModAV

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

John Fawkes

Written by

Los Angeles-based personal trainer, online fitness & nutrition coach, and health & fitness writer. https://www.coach.me/JohnFawkes?ref=ModAV

Better Humans

Better Humans is a collection of the world's most trustworthy writing on human potential and self improvement by coaches, academics, and aggressive self-experimenters. Articles are based on deep personal experience, science, and research. No fluff, book reports, or listicles.

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