[drpancake]

CBT-i more or less fixed me too. It should be noted that sleep restriction (the practice you're describing here) is only part of CBT-i but it seems to be the most important.

I also gave up coffee and I stop looking at screens 30-60 mins before my bed time. Before the therapy ~30% of my nights were sleepless.

This article helped a lot: http://ilya.sukhar.com/blog/an-algorithmic-solution-to-insom...

[wakkaflokka]

Really good point - there was a bunch of other restrictions/lifestyle changes that probably helped contribute. I think the main one was going from two cups of coffee (morning, and then afternoon) to one cup (morning) really helped me.

Also the recommendation that if I couldn’t fall asleep within 15-ish minutes, to get out of bed and do something until I’m tired again instead of lay there and “try” to sleep.

[drpancake]

Yes the 15-20 min rule helps a lot! I tried a morning coffee again recently (I miss it) but it messed up my sleep that night. But that could be due to my mind playing its tricks on me rather than the caffeine remaining in my system.