Evaluation of your sleep
We will cross all fingers in order not to jinx, since now you are
on the path to the proper sleep regimen and its maintenance. You are close to
The state where sleep-homeostat and biological clock work together, allowing you to sleep
in accordance with the need of the body.
You can be proud of having moved on to action – and decided not to put up with it
with insomnia as an eternal companion of life. As you already know, it is impossible to control
to sleep, but you can control the reaction to it. If things are really going
better, praise yourself and approvingly pat on the back – or drink a glass of champagne,
to celebrate such an event. You were – and will – not easily make those changes.
that we recommend, so it is so important to reward yourself for what has been achieved; this
motivates to the continuation and development of what you have already learned (if, however,
will take the form of an all-inclusive holiday, who will object?).
To assess how far you have progressed, please answer the following questions:
1 How do you feel?
a) The same, without changes.
b) A little better, started (a) to reflect on this.
c) It is better, I achieved positive changes.
d) It’s amazing, I’ve changed.
If you answered in accordance with option A, admit: did you apply the maxi-
using these strategies? Are you ready to try again? If you continue to
experiencing difficulties and the book did not live up to expectations, we advise you to consult
with a therapist who will be able to recommend further treatment. At the end,
some useful sources and websites.
If you chose GG options, we are very happy for you! From now on, all
will change for the better, if you continue to apply what you have learned in practice.
2 Which of the individual skills and strategies proved particularly useful for
you? Try to continue to include them in everyday life, then they will become yours.
3 Which of the “thoughts” listed at the end of each chapter touched the depths-
Which strings of your soul? Write them down in a notebook or daily, then every time
you need support, you can skim through them and motivate yourself.
4 What additional support is needed to remember what
have you learned? Think about talking to family members and friends about what
you do, if you have not already done so. Their encouragement is priceless, for it motivates you,
and a simple scoring of problems will bring some clarity and allow you to look at the process
from another point of view. In addition, you can assess the comic situation. Laughing at yourself and
situation immediately lifts the mood: you will feel light, become
happier – and will understand that they can cope.
5 What possible obstacles can occur in the future and confuse you with
the selected course? Describe them, and then find possible solutions.
6 Think about whether you used this chance. If yes, great. If not,
Sieve yourself – why. If you evade problems with sleep, they will come back again. Prepared by
Preemptive steps, you will feel much better.
7 Is your bedroom now only for sleeping and sex? If not, maybe,
Is it worth continuing?
8 Did you practice the soothing and relaxing mode? if so, helped
Is he? Are you going to continue if you sleep better? Even if things went
better, one should not abandon the positive changes that have been made: if you
drink coffee at night and work until dawn, then again invite insomnia into your life.
9. Review the list of symptoms from the second chapter. Much has changed to better
10 When are you going to change the attitude to sleep?
a) Already changed (a)
d) Next week
e) Next year
f) I do not care
There are no right or wrong answers to these questions. You are given
You can assess how you are feeling now and at what points you would like to
centered. You’ve got tools that can change the style of sleep for the better.
How you use them depends on you. The fundamental message of this book was
It is important that you understand: there is a choice. If you are attracted to the idea of changing your life
– Congratulations! It will be difficult, but the game is worth the candle.
If you have not mastered some of this book yet, go back and read that
or a different chapter to remind yourself of what was going to be done and why. Never-
It is difficult to change one’s behavior and way of thinking, especially habits, entrenched ones
many years ago. Nevertheless, it is possible. It is often most difficult to just think about how,
to act differently, but now this stage is over.
Do not force yourself, wanting to change instantly: it’s unlikely that in a few weeks
your sleep will increase from three hours to eight. Such things take time.
Assign a date and re-read the book in a month, six months or a year, to see
How much the state of health has changed – and will remind