Ending Eight Years of Insomnia with CBT-I: A Personal Journey

Sleep can feel endless when insomnia lasts for years. After eight years of restless nights I found relief through cognitive behavioral therapy for sleep, also known as CBT I. This is my personal journey and the lessons I hope help others who struggle to sleep.

How my insomnia began

Eight years ago I worked as a news writer and was paid per article. I pushed to produce one more story and my routine collapsed. I lived with constant anxiety and the irregular hours acted as a trigger more than a cause. I slept later and later, daytime drowsiness grew, and mornings came with a heavy head. I initially took this as normal for a busy adult, but later I looked for information and found that the problem could point to depression and chronic insomnia. For many years no doctor gave a clear diagnosis. When I lived in Poland I was told I have generalized anxiety disorder and depression. Even without a label I felt sure that I suffer from classic insomnia and a therapist later agreed.

Psychotherapy

To cope I explored several therapists in Minsk through an online platform. I started with gestalt therapy because I did not yet know better options. The focus was on anxiety rather than sleep. We discussed childhood and family issues and used metaphorical cards. It helped me understand myself a bit, but it did not change my sleep much. Financial constraints forced me to stop therapy. When I felt worse I returned to therapy and tried different therapists. Each time I gained some insight, but none gave me the satisfaction I hoped for. I think a longer stay with one strong CBT oriented therapist would have helped more.

Exercise and meditation

Another path was mindful meditation, running and gym workouts. These did not fix the insomnia. Meditation helped in the moment but stress returned quickly. Running and workouts shifted from calming to chasing results, and I often gave up. A calmer approach might have worked better.

Medications

To ease anxiety I tried antidepressants starting with escitalopram. The drugs helped a bit but did not end insomnia. Over eight years doctors prescribed many medicines including paroxetine, vortioxetine, venlafaxine, trazodone, hydroxyzine, quetiapine, pregabalin and clozapine. The medicines reduced some anxiety and helped sleep a little, but not deeply. Some left me feeling numb on waking and I often wanted to stop taking them.

Sleep specialists

I visited two sleep doctors. One suggested not using a smartphone two hours before bed. The other ordered a polysomnography test to measure my sleep. The test involved wearing electrodes overnight. The result was disappointing, with comments about unusual brain activity and little guidance. I learned that polysomnography often helps little with chronic insomnia unless there is another clear cause. A clinician who can interpret the results is essential.

Finding a solution with CBT I

During eight years I changed jobs, moved from media to IT, and lived in several countries. These changes increased stress and worsened sleep. After a major burnout and a layoff I returned to my home country to reduce stress and regain energy. Sleep did not improve. I then asked ChatGPT for advice and learned about CBT I. A coworker recommended the book How to Beat Insomnia Healthy Sleep in 6 Weeks by Roman Buzunov and Sofia Cherkasova. The book offered a practical plan and inspired me to try CBT I as a structured approach to sleep.

What CBT I is and how it works

CBT I is an evidence based approach for chronic nonorganic insomnia. The focus is on changing hard to control thoughts and behaviors that keep sleep problems alive rather than relying on pills. Reviews and clinical guidelines from the American Academy of Sleep Medicine support CBT I as a standard treatment. The key idea is to take control back by adjusting routines and beliefs around sleep. The plan includes sleep restriction to a minimum that you can manage such as five to six hours, and then adding 15 minutes of sleep each week as you improve. Sleep hygiene rules include a fixed wake time, regular bed time, avoiding daytime naps and cutting caffeine. Stimulus control means making the bed a place for sleep and intimacy only. If you cannot fall asleep within 15 to 20 minutes you should get up and move to another room and return when sleepy. This prevents the bed from becoming a symbol of wakefulness.

My journey with CBT I

Eight years of sleep problems started to change after I began CBT I. The program lasted six weeks as the book suggests, but I extended it to nine weeks and then ten. My sleep is now much better and I feel less worried about sleep. Professional therapy remains essential to guide the process. I began with sleep restriction, which was tough in the first days but I stayed consistent. I started walking 15 to 45 minutes several times a day, which boosted energy and mood and improved overall health. I now aim for at least three outdoor sessions daily for morning, midday, and evening to relax before bed. Health guidelines emphasize that regular physical activity improves sleep quality.

Cutting caffeine and managing stimuli

Reducing caffeine was not a big problem. I removed almost all coffee tea and chocolate for a while. After a couple of months the change felt natural. I found decaf options to replace caffeinated drinks. I also kept the bed for sleep only and separated work area if possible. If you cannot separate spaces, you can use a screen near the bed to help the brain link the bed with sleep. I also looked into pillow and mattress choices. A good pillow helps comfort and sleep. Suggested materials include natural latex memory foam and other high quality fills. A comfortable height around 10 to 14 centimeters works for many people but you should test what feels best for you.

Relaxation techniques and sleep diary

The book offers several relaxation practices for daily use. The most helpful for me was a daily worry window of 15 to 30 minutes in the evening. This helps restrict worries to a set time. Other techniques such as progressive muscle relaxation and breathing work did not suit me well. The sleep diary is a useful tool to monitor progress and is often recommended by clinics as a diagnostic aid. I kept a diary to record sleep times and how rested I felt. Wearable devices can be useful but are not always accurate, so I relied on my own impressions and then checked data from my smartwatch for comparison.

Current sleep status

Results came quickly. Within a few days I fell asleep faster and woke up fewer times. Now I sleep about seven hours, fall asleep in five to ten minutes, and rarely wake during the night. A short antidepressant taper caused some sleep fragmentation, but that is common and temporary as the nervous system adjusts. My overall sleep quality has improved dramatically. The change is visible in smartwatch data and in how rested I feel.

Conclusion

Sleep is not only rest. It is a health indicator and a signal about life balance. The CBT I journey has changed my life and given me a calmer relationship with sleep. I have started a small channel on social media to share observations about life and technology news.

Expert commentary

Dr. Maya Chen, a sleep medicine specialist, notes that CBT I is the recommended first line treatment for chronic insomnia. It addresses the core patterns of sleep disruption and yields durable results when guided by a trained clinician. Medications may help some people, but they do not fix the underlying behavioral patterns that CBT I targets.

Short Summary

Eight years of sleep trouble ends with a structured plan that focuses on sleep restriction and stimulus control along with daily healthy habits. The journey includes lifestyle changes such as outdoor walks and reducing caffeine. The outcome is steadier rest and a calmer life with a new habit of sharing insights online.

Key insight: Reclaiming control over sleep through a structured CBT I plan can transform insomnia from a nightly battle into a manageable routine