Insomnia causes MO

I have exactly the same problem.

 

As someone with huge problems sleeping I can't recommend MO to sleep. It may work but you'll become dependent on it very easily. Since the goal here is to not MO you must do everything else possible. It's one of those things that gets easier on the long run, since the need to MO will vanish over time. Yes, it's going to suck meanwhile.
So, what can you do? Start with these tips: https://www.criticalcactus.com/how-to-sleep-better/
Besides that here are some things I usually recommend:
- No computer or smartphone or TV two hours before sleep, so many people do this that I have no idea how can they sleep, geez.
- Exercise helps a lot but not before sleeping, do it during the day.
- Waking up early helps to fall asleep easier at night, don't use the snooze button as well
And more specifically to your case:
- Only go to sleep when you're sleepy, this is very important in order to reduce the time you are awaken in your bed.
- If you're in bed and can't sleep for around 20 min, GET OUT! This may be the most important tip for you. It may be hard to do it but it is vital, you need to get out no matter what. It's very important to reduce the time awaken in bed as I've said before. Stay outside of the bed for as long as needed until you feel you're ready to sleep, even if it is for more than one hour or two. One hour out of the bed will make you fall asleep quicker than one hour awaken in bed.

 

Addiction in pmo is a serious thing. There are no excuses my friend there are no delays such as MO, Ive been there, Ive felt it too, you must be radical about this thing. Im at day 34 I tell you the urge completely messes us up try the suggestions given by marcelo48 they're true and effective, Ive been doing some of them.

 

Have you tried reading yourself to sleep? You could also try one of those meditation/hypnosis sessions on youtube. Turn off the lights, start a youtube meditation session for anxiety or stress, flip your phone, gaze into the darkness or shut your eyes, simply listen and you'll be dozing off in no time.

 

I have the same problem and quite honestly I feel that if I didn't have any problems sleeping I wouldn't be relying on PMO so heavily. I don't have a direct answer on how to fix it but personally I try and replace this bad habit with meditation before going to bed and hope to see a consistent result from that.

 

bathing in cold water before going to sleep should function, encourage sleep and frighten sexual impulses

 

You're just using insomnia as an excuse for yourself to PMO or MO.