Welcome to week 4
You have completed the sleep restriction phase.
Calculate your sleep efficiency from last week: sleep book: p5-7 of week 1. You divide the number of hours you have slept by the number of hours you have spent in bed.
Now, what is your result?
Did you arrive already at 85% or more, then you are out of the woods, you have officially beaten your insomnia.
Are you still underneath this result you did increase your sleep efficiency by 10 percentage points, and you have won also...this is a training of 6 weeks. There is more to come and your sleep is getting better.
Same thing if you didn't increase by 10% points, but somewhat less, you are building new neural networks and sleep chemistry, give it some time.
Have a look at page 1 of the sleep book this week, for the new instructions regarding sleep times.
my advice for effective learning this week: