You dont have to apologize
Anyone is responsable for his life…
Anyway the guidance above is a “max limit” (as saying “dont ejaculate more then this”) and its aproximate of course
Its not, “ejaculate at least this minimum” as I think you understood
If you do it less even better, only problems can be getting obsessed and energy stagnation
You’ll have to use that energy for something (traditionally spiritual practice) as you see from your difficulty to sleep…
Anything you “create” would do (its creative energy)
Also consider jing movement and with that loss of jing is caused even by sexual thoughts alone (and in general thoughts), orgasm without ejaculation, and in general any activity…
So again dont get to obsessed with “retention”
Good luck on your journey
PS. I’m referring to prenatal jing.
The one you get from food or for example herbs is postnatal jing