Sleep deprived. And major insomnia. How do I restart?

To restart, rebuild the bed–sleep association, strengthen sleep pressure, and use a consistent wind-down routine.

1. If you’re awake for about 25 minutes: Get out of bed and do something calming in dim light—such as reading or listening to relaxing audio. Return only when sleepy. This helps break the learned association between bed and wakefulness. 1
2. Use a wind-down routine: Give yourself time to slow down before bed. Meditation, light stretching, reading, or relaxing audio are examples; choose something you can repeat consistently. 2
3. If you wake too early: Gradually move bedtime later to build sleep pressure. Sleep restriction or bedtime rescheduling temporarily limits time in bed to improve sleep efficiency; Walker advises doing it with supervision, especially if you drive or operate heavy machinery. 3 4
4. Instead of counting sheep: Imagine walking through a familiar place in vivid detail, step by step. 5
5. Consider CBT-I: Cognitive behavioral therapy for insomnia is discussed as an effective approach. For difficulty staying asleep, low-dose doxepin is another option to discuss with a physician; the guest specifically cautions that his comments are scientific, not medical advice. 6