- If you take several hours to fall asleep each night, you can expect that you will
learn to fall asleep in 30-45 minutes or less on most nights. (30-45 minutes is normal)
- If you wake up 5-8 times each night, you can expect that you will learn to wake
up only once or twice, or not at all, on most nights.
-If you wake up and are not able to go back to sleep, you can expect that you will
learn to go back to sleep within 30-45 minutes on most nights.
- If you sleep only 2-3 hours a night, or not at all, you can expect that you will
learn to sleep 5-7 hours a night on most nights.
- If you have been taking sleeping medication every night, you can expect that you
will learn to use medication only once or twice a week, or not at all.
- If you spend much time thinking or worrying in bed, you can expect that you will
learn to do most of your thinking or worrying not in bed but in another time and
place. You can expect that you will learn to be more relaxed in bed, mentally and
physically. You can expect that you will learn to worry less about not sleeping
(if that is a problem), and that you will increase your confidence in your ability to
sleep well.
- If you suffer from light sleep, you can expect that you will learn to sleep more deeply.
These are the sorts of outcomes you can expect provided, of course, that you follow
the program as conscientiously as you can for the full 4-6 weeks.
