Six years ago I was suddenly struck with chronic insomnia where I couldn't sleep more than 3 hours a night. This lasted for nearly 3 years, and I struggled through sleep studies, behavioral changes, and all the typical tips you read online about overcoming insomnia.

Working as a programmer in the tech industry can create a lot of anxiety because we work with our mind. And if your mind is stressed out, add on to that the pressure of personal relationships and finances - and you've got a recipe for horrible sleep problems.

What ultimately treated my insomnia and helped me heal was a combination of psychological, behavioral, environmental, and physical changes I made. In this episode I share 25 practical steps you can try if you're personally struggling with getting a good night's sleep. I hope if you've lost hope that healing your insomnia is possible, my story and what I did gives you the courage to give it another try.

Join my Patreon:
https://www.patreon.com/HealthySoftwareDeveloper

Learn about the CBT-i app:
https://www.ptsd.va.gov/appvid/mobile/cbticoach_app_public.asp

Download my free career guide:
https://healthysoftwaredeveloper.com/guide/

Get access to TechRolepedia, a data hub about the top 25 roles in tech:
https://healthysoftwaredeveloper.com/techroles/

Learn about career coaching:
https://healthysoftwaredeveloper.com/coaching/

You can also watch this episode on YouTube.

Chapter markers / timelinks:

(1:15) Negative Effects of Insomnia
(2:19) Categories of Insomnia Solutions
(2:29) 1. Psychological Sleep Solutions for Insomnia
(2:35) 1.1 Wrap Up Your Workday
(3:57) 1.2 Keep a Notepad By Your Bed
(5:03) 1.3 Schedule Worry Time
(7:04) 1.4 Do 1 Thing You're Putting Off
(8:41) 1.5 Reduce Social Media Use
(9:21) 2. Behavior Sleep Solutions for Insomnia
(9:27) 2.1 Set a Realistic Sleep and Wake Time
(11:54) 2.2 Don't Look at The Clock
(12:58) 2.3 Only Use Your Bed for Sleep or Sex
(14:10) 2.4 Stay off Devices for an Hour Before Bed
(15:19) 2.5 Quit Drinking or Doing Drugs
(16:35) 3. Environmental Sleep Solutions for Insomnia
(16:40) 3.1 Keep Your Room Dark and Cold
(18:28) 3.2 Use a Fan or White Noise Generator
(19:37) 3.3 Use Tungsten Light Bulbs
(21:32) 3.4 Use a CPAP Machine or Tape
(23:05) 3.5 Side Sleeping with a Tall Pillow
(24:20) 4. Physical Sleep Solutions for Insomnia
(24:24) 4.1 Don't Eat or Drink After Dinner
(25:33) 4.2 Cardio Exercise Every Morning
(28:45) 4.3 Reduce or Eliminate Caffeine
(31:07) 4.4 Drink Water Throughout the Day
(32:29) 4.5 Get Enough Magnesium

Visit me at healthysoftwaredeveloper.com

Find me on X as @jaymeedwards

Find me on LinkedIn as jaymeedwards

How I Hacked My Sleep as a Programmer

Healthy Developer

How I Hacked My Sleep as a Programmer