@quadrawellness: When you’ve been struggling with insomnia, it makes sense to look for something that will help. A new supplement. A new bedtime routine. A new breathing technique. A new rule about what you should or shouldn’t do before bed. Some of these things can be useful. The problem is when sleep starts to feel like a project you have to constantly manage. You start asking: What am I doing wrong? What else should I try? What if I don’t do my routine tonight? What if this stops working? And without meaning to, all that effort can put even more attention and pressure on sleep. Evidence-based treatment for insomnia, including Cognitive Behavioural Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy for Insomnia (ACT-I), takes a different approach. Instead of endlessly adding more tricks, the goal is often to help you build a steadier rhythm, respond differently when sleep is difficult, and become less dependent on doing everything “right” in order to sleep. You can still have a wind-down routine. You can still use things that help you feel comfortable or relaxed. They just don’t have to become requirements for sleep. Sometimes the most helpful shift isn’t finding a better sleep hack. It’s making sleep feel like something you don’t have to keep fixing. I’m Tony Ho, MSW, RSW, an insomnia therapist sharing practical, science-backed ways to make sleep feel less stressful. Follow @quadrawellness for more support with insomnia and sleep anxiety. Want my free 14-Day Better Sleep Guide? Check the link in my bio. What’s one “sleep hack” you’ve tried that ended up making you think about sleep even more? #Insomnia #Sleeptips #sleephacks #sleephacksforinsomnia

Tony Ho | Sleep Therapist

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Saturday 15 August 2026 00:15:43 GMT