There are many books and techniques out there that claim quick fixes such as losing weight in a week or getting rich fast, but true permanent change in behavior takes time and initially discomfort. No one and I mean no one can help you if you are not getting enough sleep. You cannot help yourself without it. In one study, they had subjects engage in simulated driving using a computer. One group got little sleep. The other group was intoxicated. The intoxicated group did better. Of course, no one should drive while intoxicated, but lack of sleep is worse. Let us get started. First, if you are not getting enough rest, please write down all the reasons such as work, kids, too busy etc. If your sleep is perfect, go to chapter two.

Week One

After you have made this list, I want to see what you could possibly cut down on if I gave you one million dollars to have more time in the day. For instance, this is a friend’s list.

1. Work 10 hours a day
2. Care for two children
3. Clean house
4. Cook for kids
5. Care for my spouse
6. Meetings at night
7. Phone calls

It was decided that 10 minutes could be taken off for cleaning house, 20 minutes off for phone calls and getting take out for dinner was okay three days out of the week. My friend felt guilty about not always cooking for the children. I convinced her that she should feel more guilty not having more energy and being sad around her kids. She now had an 30 minutes to an hour per night. Also, 95% of my clients have far more time when they unplug the T.V., unplug the internet and turn off their computer at 8 pm. If you were offered one million dollars to do this, would you? Have a member of your family calculate how much TV, internet and phone time you have at night. Not you! A family member. If you live alone, then okay, you must do it yourself.

Once you have all this data, I want you to find an accountability partner. This would be someone who is not necessarily your best friend or best family member. This is someone who you know will hold your feet to the fire and really get on you for not following the program. You explain to this person that you are required to give them a weekly data sheet on your progress. If you do not give them the weekly data sheet, you must clean their house or give them $20. If you do turn in the data sheet, you get to treat yourself with your favorite dinner. Do the following steps the first week and only go to the next steps if necessary. Do not cheat and try to be an overachiever, simply follow the steps. Also, create your own data sheet like the one below and hang it up somewhere in your home. This is key.

1. Remove any televisions, computers or anything of that nature from your bedroom. Your bedroom should be very clean and almost completely vacant.
2. Check your mattress. Is it old, comfortable, need replacing?
3. Is your room noisy? If so, consider running a fan to drown the noise.
4. Do not eat anything 2 hours before going to bed.
5. Go to bed 15 minutes earlier than you usually do. NOT EARLIER!
6. If after an hour, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toliets, get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
7. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
8. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week two” until you have at least four days out of a week of five hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least five hours of sleep, then do the following: stay up two hours longer or more before going to bed. That is correct. Stay up every night two hours longer before going to bed. The following activities are forbidden: television, phone and surfing the internet. You may read, clean or even exercise. Anything productive is allowed. Do this for a week, and then go back to the process of “week one.” If that process fails, then you may ask your doctor about a sleeping pill such as Ambien or Lunesta. This is a last resort, and I am generally against medication; however, it will be temporary solution.

Week Two

            Once you have a successful “week one” process, then do the following steps.

1. Do not eat anything 3 hours before going to bed.
2. Go to bed 30 minutes earlier than you did before week one. NOT EARLIER!
3. If after 45 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week three” until you have at least four days out of a week of 5.5 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 5.5 hours of sleep, then do the following: Try one of the following exercises for at least 3 hours before going to bed:

1. Yoga
2. Stretching
3. Meditation
4. Walking
5. Have a loved one or professional give you a massage (this activity can be shortly before going to bed).

Week Three

            Once you have a successful “week two” process, then do the following steps.

1. Do not eat anything 3 hours before going to bed.
2. Go to bed 40 minutes earlier than you did before week one. NOT EARLIER!
3. If after 40 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.
6. You are dreaming at this point, write down your dreams for five minutes as soon as you get up. Why am I asking to do this? About 20 years ago, I was getting my Masters three from University of Tennessee. Wow! Time goes by way too fast. I was taking an outstanding course from Dr. Thompson. He gave an outstanding lecture on dreams therapy. There are many theories that dreams are often about unresolved conflicts. There are psychologists and many individuals that believe dreams are fairly meaningless. However, it will not hurt you to go through this process. After you write down the plot of your dreams you wake up, ask yourself if you’re having any reoccurring dreams. If you are, there is more evidence to indicate that this dream is about unresolved stress in your life. Furthermore, if you are having nightmares, then this can greatly impede your sleep and increase your stress. There are many types of therapies to deal with nightmares and recurring dreams. Alan Siegel, Ph.D. talks about the four R’s of dream therapy. If you are having nightmares or irritating dreams, seeking out a therapist can help. However, allow me to demonstrate what Dr. Thompson did at the University of Tennessee.

A lady in Dr. Thompson’s class spoke about a reoccurring dream she had had for several years. Dr. Thompson said he could fix the problem right there and then if she did not mind the class observing the therapy that she would receive. She agreed and Dr. Thompson and the lady sat in the middle of the class while the rest of us eager students intently observed. tell her what happens in the dream. She began to describe that she was in her kitchen. Dr. Thompson interrupted her and asked her what items with kitchen. The first time she remembered was the kitchen table. Dr. Thompson then asked her to give the kitchen table of voice. Dr. Thompson asked “what is the kitchen table thinking?” The girl seemed confused and said “the kitchen table isn’t saying anything. It is just sitting there.” Next, the girl said that she remembers that there was a mirror in the kitchen. Dr. Thompson didn’t said “what is the mirror saying?” The girl was quite surprised as it was very clear that she had an epiphany. She said “the mirror has no voice because it is just a mirror, but if it could speak, he would say that the kitchen is a complete mess.” Dr. Thompson painstakingly made this poor girl give a voice to every single infinitesimal detail an object and person in the dream. The girl concluded that she felt like her house and her life is messy and quite disorganized. The following weeks throughout the semester she claimed that she never had that dream again. You can try doing this with a friend if you cannot afford a therapist or you can try the many other dream therapies that are out there. What is initially is for you to explore your dreams and see if they say anything to you.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week four” until you have at least four days out of a week of 5.5 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 5.5 hours of sleep, then do the following: Try one of the following:

1. Change medications if you are taking one
2. Of the exercises explored earlier, determine which one is the most relaxing
3. Look at your caffeine intake during the day (how many cups of something)
4. Consider more rigorous exercise during the day (jogging, weights). If you are exercising, ask yourself if you are doing too much or too close to bedtime.

Week Four

            Once you have a successful “week three” process which includes at least four days of 5.5 hours of sleep and average ease score of 5 or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed.
2. Go to bed 50 minutes earlier than you did before week one. NOT EARLIER!
3. If after 35 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week five” until you have at least four days out of a week of 6 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 6 hours of sleep, then do the following: Try one of the following:

1. Write down the most stressful things in your life. Discuss them with a friend, family member or therapist.
2. Of all the things you have tried in the process, write down which has been the most helpful such as medication, exercise, dream analysis etc.
3. Write down the amount of sugar you eat in a day. I am not worried about fruit. Please measure cane sugar or white flour. Yes! White flour counts. Sorry. This includes sodas, white bread, white pasta, many snacks, many energy bars, cookies, cake, many energy drinks and anything with high fructose corn syrup. Once again, my deepest apologies!
4. Once again, consider more rigorous exercise during the day (jogging, weights). If you are exercising, ask yourself if you are doing too much or too close to bedtime.

Week Five

            Once you have a successful “week four” process which includes at least four days of six hours of sleep and average ease score of five or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed. If you are drinking anything else other than water or 100% fruit juice for dinner, you may still drink the same amount, but you must increase your intake of water by one glass before drinking the other beverage.
2. Go to bed one hour earlier than you did before week one. NOT EARLIER!
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week six” until you have at least four days out of a week of 6.5 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 6.5 hours of sleep, then do the following: Try one of the following:

1. Continue to discuss your stressful areas of your life with a friend, family member, therapist or religious leader.
2. If you are taking a medication, ask your doctor to change it.
3. Write down the amount of sugar you eat in a day.
4. Once again, consider more rigorous exercise during the day (jogging, weights). If you are exercising, ask yourself if you are doing too much or too close to bedtime.

Week Six

            Once you have a successful “week five” process which includes at least four days of 6.5 hours of sleep and average ease score of five or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed. If you are drinking anything else other than water or 100% fruit juice for dinner, you may still drink the other beverage, but you must increase your intake of water by one glass before drinking the other beverage. Also, reduce the other beverage by 25%.
2. Go to bed one hour earlier than you did before week one. NOT EARLIER!
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week seven” until you have at least four days out of a week of 7 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 7 hours of sleep, then do the following: Try one of the following:

1. Continue to discuss your stressful areas of your life with a friend, family member, therapist or religious leader.
2. Ask your doctor to give you an allergy test. Allergies can definitely impede sleep. Also, ask your physician for a complete physical if your insurance and funds allow.
3. Once again, write down the amount of sugar you eat in a day.
4. Continue to monitor exercise.

Week Seven

            Once you have a successful “week six” process which includes at least four days of seven hours of sleep and average ease score of five or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed. If you are drinking anything else other than water or 100% fruit juice for dinner, you may still drink the other beverage, but you must increase your intake of water by one glass before drinking the other beverage. Also, reduce by an additional 25%. Furthermore, I have asked you for several weeks now to monitor your sugar intake (cane or white sugar, this includes white flour). I need you to reduce this amount by 25%. If you need to use an artificial sweetener then please use Stevia. Do not use others.
2. Go to bed one hour earlier than you usually do. Earlier if you like.
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data.

Date	Did I follow Program?	Hours Slept	Level of Ease

Do not go on to “week eight” until you have at least four days out of a week of seven hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. Yes, I realize this is the same goal as earlier, do not worry. There is a reason to the madness. If two weeks of this process has not produced four days of at least seven hours of sleep, then do the following: Try one of the following:

1. Continue to discuss your stressful areas of your life with a friend, family member, therapist or religious leader.
2. Ask your doctor to give you an allergy test. Allergies can definitely impede sleep. Also, ask your physician for a complete physical if your insurance and funds allow. Something tells me you have not done this yet. PLEASE DO SO!
3. Did you really reduce the sugar intake?
4. Continue to monitor exercise.

Week Eight

            Once you have a successful “week seven” process which includes at least four days of seven hours of sleep and average ease score of five or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed. If you are drinking anything else other than water or 100% fruit juice for dinner, you may still drink the other beverage, but you must increase your intake of water by one glass before drinking the other beverage. Also, reduce the other beverage by an additional 25%. Furthermore, I have asked you for several weeks now to monitor your sugar intake (cane or white sugar, this includes white flour). I need you to reduce this amount by an additional 25%. If you need to use an artificial sweetener then please use Stevia. Do not use others.
2. Go to bed one hour earlier than you usually do. NOT EARLIER!
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data. You will notice that there is a new column. This is key. In the last column, please determine that when you wake up, simply answer “yes” or “no” if you feel refreshed, energized and awake, or if you feel like you need more sleep.

Date	Did I follow Program?	Hours Slept	Level of Ease	Feel Refreshed?

Do not go on to “week nine” until you have at least four days out of a week of 7.5 hours of sleep. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced four days of at least 7.5 hours of sleep, then do the following: Try one of the following:

1. You have discussed your stress with a family member, friend, religious leader or therapist at this point. Write down the pros and cons of this process. Is it working? Do you need to talk to someone else?
2. Ask your doctor to give you an allergy test. Allergies can definitely impede sleep. Also, ask your physician for a complete physical if your insurance and funds allow. Something tells me you have not done this yet. PLEASE DO SO!
3. Did you really reduce the sugar intake?
4. Continue to monitor exercise.

Week Nine

            Once you have a successful “week eight” process which includes at least four days of 7.5 hours of sleep and average ease score of five or better, then do the following steps. 

1. Do not eat anything 3 hours before going to bed. Drink nothing but water and/or 100% fruit juice in the evening or hours before going to bed. Reduce sugar intake including (cane or white sugar and white flour) by an additional 25%. If you need to use an artificial sweetener then please use Stevia. Do not use others.
2. Go to bed one hour earlier than you usually do. NOT EARLIER!
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data. You will notice that there is a new column. This is key. In the last column, please determine that when you wake up, simply answer “yes” or “no” if you feel refreshed, energized and awake, or if you feel like you need more sleep.

Date	Did I follow Program?	Hours Slept	Level of Ease	Feel Refreshed?

Do not go on to “week ten” until you have at least four days of waking up and feeling refreshed. Some people need more than 7.5 hours or even 8. I personally often need more than nine. Also, your level of ease needs to be a “5” or more before going on the “week two” process. If two weeks of this process has not produced at least four days of feeling energized or awake in the morning, then do the following: Try one of the following:

1. Go to bed even earlier than one hour.
2. Write down what activities make you feel the most confident such as exercise, charity, doing better at work etc.
3. Stop talking with loved ones, family, religious leader or therapist about what is bothering you. Simply stop complaining altogether and have some fun.

Week Ten

            Once you have a successful “week ten” process which includes at least four days of feeling refreshed or awake when you get up, then do the following steps:

1. Do not eat anything 3 hours before going to bed. Drink nothing but water and/or 100% fruit juice in the evening or hours before going to bed. Eat no sugar intake including (cane or white sugar and white flour) at all. If you need to use an artificial sweetener then please use Stevia. Do not use others.
2. Go to bed one hour than you did before week one.
3. If after 30 minutes, you are still not asleep because you toss and turn or cannot turn your brain off, then get up and clean something in your house. If your house is spotless, then go the extra mile: clean the toilets get to the cracks of the house, sweep the garage. Just clean something for thirty minutes. DO NOT WATCH TV, USE THE PHONE or the INTERNET. Under no circumstances.
4. Go back to bed. Once again, if after an hour you are not asleep, then repeat the process. Clean something else for thirty minutes. A house can never be too clean.
5. Fill out the data sheet daily each week. You can make your own on Excel. Simply put the date, and either a Yes or No for the second column and number of hours slept for the third column. For the fourth and final column, write down how easy or not easy it was on a scale from 1 to 10. 10 being super easy and 1 being extremely difficult. Please understand that you simply need to fill out the data sheet to avoid giving your partner $20 or receiving your favorite dinner. You do not need to succeed, but simply fill out the data. You will notice that there is a new column. This is key. In the last column, please determine that when you wake up, simply answer “yes” or “no” if you feel refreshed, energized and awake, or if you feel like you need more sleep.

Date	Did I follow Program?	Hours Slept	Level of Ease	Feel Refreshed?