Welcome to week 5

Calculate your sleep efficiency of last week: sleep book: p5-7; 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 in comparison to week 1, and you have won also this is a training of 6 weeks? There is more to come and your sleep is getting better.

look for your sleep times: sleep book p 1 of this week.

My advice for effective learning this week:

• day 1: video 5.1
• day 2: video 5.2 and the audio body scan
• day 3: video 5.3
• day 4: video 5.4 

What can this info mean for you:

Getting control over your sleep

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Letting go of control over your sleep

No matter how counter-intuitive that sounds

Our conviction is often:

• The better you do your best, the more chance you have of success.
• That was already the case at school and that is also the case in a diet.
• And if you want to run the marathon, you need to train, continuously and do your best.

Sleeping is just different.

If you can't sleep, you don't have to do extra 'your best' to sleep. Because sleeping is not an achievement.
The key is “to release”

I would like to give these two applications

• It's better if you struggle to fall asleep and at the beginning or during the night, that you “rest” instead of tossing and turning because the hour to get up is approaching. For example: If you are awake for a long time maybe for 2 hours already, it is better to see this as a rest break and not try to do your best because you “have to” sleep.
• If you use a relaxation technique (which I highly recommend) then don't do too much of your best. It's about relaxing, not doing the exercise perfectly. You may want to start over because your thread has been lost or you may continue even though you didn't hear 3 minutes of the info that's all ok because it doesn't matter 'how well' you do but that you relax and let go.

You want to surrender to sleep.

So let us not see sleep as an achievement but as a surrender to your subconscious, without effort, or struggle.