Beyond CBT-i

If you’re like many people struggling with insomnia, you’ve probably heard of CBT-i.

Maybe you even tried it.

Or maybe you’ve been told it’s your best shot at fixing your sleep.

CBT-i (Cognitive Behavioral Therapy for Insomnia) is often called the "gold standard" treatment.

And while it does help some people, many fall through the cracks.

Maybe you did too.

Let’s talk about why that happens.

And how the End Insomnia System takes a very different approach—one that works for people who feel like they’ve tried everything else.

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Why CBT-i Doesn’t Work for Everyone

CBT-i has four main components:

1. Sleep education
2. Cognitive restructuring (aka thought challenging)
3. Relaxation training
4. Behavioral interventions like sleep restriction and stimulus control

Let’s break each one down.

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1. Sleep Education

CBT-i aims to correct misconceptions about sleep.

This is helpful.

When you don’t understand why you can’t sleep, you get anxious.

And anxiety—as you know—is the thing that keeps you up.

So sleep education matters.

But here’s the problem:

CBT-i often includes a checklist of "sleep hygiene" tips.

Like:

• Make your bedroom cool, dark, and quiet
• Avoid blue light and caffeine
• Follow a bedtime routine
• Get morning light

These are reasonable suggestions.

But for people with insomnia, they quickly become Sleep Efforts.

You cling to them.

You try to do everything "right."

And when you still can’t sleep?

You feel even more broken.

The End Insomnia System takes a different view.

Yes, we teach how sleep works.

Yes, we support gentle sleep hygiene.

But we help you approach it flexibly.

No checklist.

No pressure.

And most importantly?

We focus on the real root of the problem:

Sleep anxiety.

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2. Thought Challenging (Cognitive Restructuring)

CBT-i encourages you to identify your anxious thoughts and replace them with more accurate ones.

This can be helpful sometimes.

But there are two big issues:

First: Thought challenging can become a sleep effort.

If you’re lying in bed frantically trying to challenge every thought so you can relax and sleep, you’re back in the performance trap.

Second: Some thoughts are true.

You’re tired.

You might feel terrible tomorrow.

That’s valid.

And arguing with reality just makes you feel more stuck.

The End Insomnia System gives you a better way.

We don’t fight thoughts.

We teach you to relate to them differently.

To notice them.

To stop fueling them.

To stop reacting like they’re emergencies.

And we help you build real confidence, so those thoughts lose their power.

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3. Relaxation Training

Some CBT-i therapists teach breathing techniques, muscle relaxation, or meditation.

These tools can be great—if you know how to use them.

But if you use them to make yourself sleep, they become sleep efforts.

Then you get frustrated when they "don’t work."

The End Insomnia System teaches nervous system regulation, too.

But we’re clear about the goal:

Not to make sleep happen.

But to build resilience.

To train your system to stop overreacting to nighttime wakefulness.

It’s not about short-term tricks.

It’s about long-term transformation.

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4. Sleep Restriction & Stimulus Control

These are the most intense parts of CBT-i.

Sleep restriction means limiting your time in...