If you’ve been working through insomnia, it’s normal to feel unsure where you are on the journey or whether progress is even happening.

The truth is, there is a rough path most people follow when working through the End Insomnia System.

It’s not perfectly linear.

You may jump between stages or feel like you’re in more than one at a time.

But understanding the path ahead can give you clarity, motivation, and self-compassion:

Phase 1: Lost and Suffering

You’ve tried everything - melatonin, weighted blankets, supplements, perfect sleep hygiene - and nothing works.

You’re exhausted, frustrated, and scared that things might never change.

This is the phase of desperation and confusion, where you are stuck in the vicious cycle of effort and fear.

​

Phase 2: Finding Hope

You start learning what’s really driving your insomnia.

You realize it’s not just about sleep hygiene, but about breaking the fear-based cycle.

You haven’t slept better yet, but understanding the problem brings relief.

Hope begins to spark.

​

Phase 3: Making Key Behavior Changes

You stop chasing sleep and start gently letting go of unhelpful efforts.

You adjust your routine in ways that support your natural sleep rhythm, and start facing the discomfort of doing less to try to make sleep happen.

There may be some setbacks, but you begin to see that letting go helps.

​

Phase 4: Experiencing Some Anxiety Reduction

This is where the real work begins.

You start practicing mindfulness, acceptance, and self-compassion during the day and at night.

Sleep still fluctuates, but you get glimpses of peace.

You’re less afraid of poor nights and building confidence that you can handle them.

Meditation, values-based action, and nervous system regulation tools begin to pay off.

​

Phase 5: Feeling Non-Attachment

You’re still having ups and downs, but you worry less.

You know you can function after bad nights.

You stop identifying as someone with insomnia.

There is more ease, more flexibility, and more of your life coming back online.

You’re not free from insomnia yet, but it no longer dominates you.

You’re sleeping better and living better.

​

Phase 6: Sleeping Consistently Better

You’ve now built a sleep-compatible nervous system.

You’ve shifted out of fight-or-flight.

Most nights are good, and even the rough ones don’t throw you off course.

You are grateful, calm, and moving through life without sleep anxiety.

This doesn’t mean perfection, but it means freedom.

You’re no longer afraid of the night.

​

Phase 7: Working Through Setbacks

Every journey includes setbacks.

Maybe a stressful event or an old memory throws you off.

The key here is applying what you’ve learned - without panic or pressure.

You handle it, bounce back, and prove to yourself that insomnia has lost its grip.

With every challenge you face, your resilience grows deeper.

​

Phase 8: Life Beyond Insomnia

You’ve moved on.

Sleep is just something that happens.

You are not haunted by your past struggles.

Bad nights come and go like the weather, but your life is full, meaningful, and vibrant.

The tools you used to recover have become a part of who you are - more present, resilient, and self-aware.

Let go of the timeline

You might be wondering, “How long will this take?”

But focusing on a timeline only builds pressure, which makes sleep harder.

Instead, shift your focus to consistent daily actions. A

pply the tools, stick to the process, and allow the transformation to unfold naturally.

This is a journey...