The following week, set a time for when you want to get up each day. In addition, try to think about your sleep pressure, is there anything you can do to improve it?

Keep a sleep diary for the coming weeks. Reflecting on your energy levels throughout the day can help you figure out what factors have influenced them. Consider comparing your sleep patterns with activities. Reflecting on the day’s experiences can help you make tomorrow even better. When you use the sleep diary, you’ll be able to find an answer to the question: How many hours of sleep do I need?

Continue with your daily sleep diary, keeping track of when you wake up, experimenting and adjusting your earliest bedtime. If you need to relax and calm down, try a breathing exercise.

This week, improve your sleep environment and sleep hygiene, use what you’ve learned, be creative and you’ll find the solution that suits you and your needs.

The last week is all about managing negative thoughts and emotions. In the future, you will be able to use these strategies everywhere in your life, not just when it comes to sleep. Use what you’ve learned when you need to turn negative thoughts into positive ones.

The bonus material can help you with your sleep and life in general. The “negative thoughts” material is a very powerful metacognitive tool that consists of working with your thoughts about thoughts. In addition, the soundfulness audio files can give you the peace you need throughout the day and at night, the Mind Training audio files, will transform your sleep habits fundamentally for a better sleep.