Cant sleep without M*******tion

Sounds like the root cause is anxiety before bed. I'd advise adopting a rigid nighttime routine involving relaxing activities before trying to sleep. Cut out screens and maybe read a book or meditate, or listen to music.

 

Using M to sleep has been my undoing as well. Good sleep hygiene has helped and occasionally Unisom pills.

 

The ugly truth is that because this is a full on addiction and not some bad habit, it is never easy to fight. They're is no magical cure to take the desire away of wanting to watch porn and/or masturbate. I suggest joining a local 12 step SA group and get a CSAT therapist to talk to for help in this fight. At the very least, just make a promise to yourself that for today, whatever day it is you're thinking about it, commit to making today lust free, at least by your own decisions. Commit to not intentionally looking at or watching anything for lustful reasons. Commit to not seeking any material out for lustful reasons, whether it's someone you see in person, tv, movie, magazine, internet, books, pamphlets, billboards.... literally ANYTHING that you look at the way you view porn. Commit only for today, or until the next time you lay down and fall asleep. Tomorrow, Commit to doing it again. NEVER Commit for a whole week, month, or year. Only Commit to making today lust free. Worry about tomorrow tomorrow.

 

Good sleep heigene is things like avoiding caffeine late in the day, having a similar bedtime, etc.