Ok, so I'm on Blue Sky for the 2nd day and I don't know the culture yet - is it terribly inappropriate to mention a sleep course I'm offering? (see, I'm not telling you where to get it, so at least I'm not being too pushy!) it combines gentle CBT I, Yoga Nidra and effortless mindfulness...

from what I've seen, CBT I - when PROPERLY administered (huge qualification) plus mindfulness has the most scientific support (mindfulness is crucial for softening the strained effort CBT I sometimes induces). Less well known are yoga nidra studies showing equal effectiveness to CBT I.

I'm sorry it was so hard - are you learning from a book, app, or a person? If a person, I'm surprised they didn't recommend sleep compression (say, from 9 hours a night to 8 and 3/4 to start) rather than restriction. And support that with joyful Yoga Nidra (equally as effective!).

Did this experiment include CBT I protocols, or primarily CBT?